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Components
Murph
Murph (vest)
Half Murph
Three Person Murph
Murph (no vest)
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
MURPH - Firebird CrossFit
Class
(All)
5:30am CrossFit All Levels
6:30am CrossFit All Levels
9am CrossFit All Levels
Noon CrossFit All Levels
4:30pm CrossFit All Levels
5:30pm CrossFit All Levels
6:30pm CrossFit All Levels
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
19 (15/4)
Workout
MURPH
WOD
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph
click here
Murph (vest) (Time)
1 RFT
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
must be done wearing a 20# vest or body armor
Half Murph (Time)
1 RFT
800m Run
50 Pull-ups
100 Push-ups
150 Air Squats
800m Run
Three Person Murph (Time)
1 RFT
1-Mile Run
100 pull ups
200 push ups
300 air squats
1-mile Run
All partners run, share work, only one person works at a time.
Murph (no vest) (Time)
1 RFT
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, May 28, 2018
Male Clients
1
Chris
“Old Man” ...
9am CrossFit All Levels
44:37
2
Jon
Fallon
9am CrossFit All Levels
54:18
3
#Sean
Wieser
9am CrossFit All Levels
54:22
4
Lyman
Anderson
9am CrossFit All Levels
56:00
5
Brock
Johnson
9am CrossFit All Levels
57:27
6
Cody
Brown
9am CrossFit All Levels
59:29
7
Del
Tutt
9am CrossFit All Levels
1:10:10
8
Francisco
Garcia
9am CrossFit All Levels
1:12:26
100, 200, 300 beast mode
9
Ron
Fleming
9am CrossFit All Levels
29:07
Partner with Silvia
10
Andres
Salazar
9am CrossFit All Levels
41:33
11
John
Cao
9am CrossFit All Levels
53:48
2-4-6
12
Brian
Kohl
9am CrossFit All Levels
1:01:30
strict pullups first 40...then strict pull ups with green band.
13
Nicholas
Anderson
9am CrossFit All Levels
1:04:56
14
John
Iskandar
9am CrossFit All Levels
1:07:42
15
Jake
Colby
9am CrossFit All Levels
0:00
Female Clients
1
Kendra
Lowry
9am CrossFit All Levels
48:22
2
silvia
laub
9am CrossFit All Levels
29:07
Partner with Ron
3
Mindy
Raisor
9am CrossFit All Levels
48:00
4
Johna
Kobold
9am CrossFit All Levels
57:27
sub row
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