Show Workout in Full Screen
Auto Scroll Page
Components
Murph
Settings
Location
(All)
CrossFit Allegiance
Program
CrossFit
CrossFit Kids
MoFlow
Date
Workout
Murph - CrossFit Allegiance
Class
(All)
9AM "MURPH"
9:30AM "MURPH"
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
48 (27/21)
Workout
Murph
Todays WOD is not about the WOD it is about the hero's that have served our nation. It's not just about Murph, it's about all of our hero's. Every rep you complete will be for every hero. Whatever you choose to do will be perfect. Keep your heart and mind focused on those who have served and do what you can, whether it is a partner WOD, partitioned not partitioned with a weighted vest or not. Honor the hero, not the 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
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, May 29, 2017
Male Clients
1
Langdon
McCall
9:30AM "MURPH"
33:32
"Bohemian Rhapsody"
2
Darius
Nouri
9:30AM "MURPH"
36:14
4:56 faster
3
Tom
Collins
9:30AM "MURPH"
42:32
8:34 better than last year
4
David
Fero
9:30AM "MURPH"
45:12
so blessed to be apart of CFA!
5
Brandon
Hedrick
9:30AM "MURPH"
45:36
Thursday
6
Derek
Halford
9:30AM "MURPH"
47:19
20lb vest
7
Josh
Roberts
9:30AM "MURPH"
47:50
8
Eli
Joy
9:30AM "MURPH"
49:22
20lb vest
9
Derrick
Ledford
9:30AM "MURPH"
49:35
20lb vest
10
Eric
Olinger
9:30AM "MURPH"
49:36
11
Jonathan
Austin
9AM "MURPH"
49:58
12
Lanny
Natoli
9:30AM "MURPH"
51:32
13
Chris
Morales
9:30AM "MURPH"
52:26
14
Adam
McCall
9AM "MURPH"
53:09
3,6,9
15
Tommy
Grey
9AM "MURPH"
54:07
16
Donald
Stewart
9:30AM "MURPH"
56:10
5 mi Sun
17
King
of Verdict ...
9AM "MURPH"
58:23
18
Private
9:30AM "MURPH"
59:14
19
Jim
Tuttle
9:30AM "MURPH"
59:53
20
Patrick
Mizzell
9AM "MURPH"
1:02:18
21
Colby
Wollak
9:30AM "MURPH"
1:03:53
22
Robert
Johnson
9AM "MURPH"
1:07:13
23
Daniel
Leatherman
9AM "MURPH"
41:12
jumping pullups/ 6:20 first mile
24
Danny
Eckard
9AM "MURPH"
48:20
jumping PUs
25
Bob
Swadley
9AM "MURPH"
55:52
RR
26
Andy
Pridmore
9AM "MURPH"
57:22
RR; 40 pu on knees; broke up last mile - 400x400x400x200x200
27
Marcio
Lima
9AM "MURPH"
1:02:16
row 2 miles
Female Clients
1
Myra
Harmon
9:30AM "MURPH"
41:38
2
Jill
Olinger
9:30AM "MURPH"
43:17
Lily 28:32 Julia 30:15 1/2 or Murph
3
Alyson
Knight
9AM "MURPH"
47:42
8 min mile 1 10;03 min mile 2
4
Miranda
Morales
9:30AM "MURPH"
48:37
5
Private
9AM "MURPH"
50:15
6
Jenn
Warcola
9AM "MURPH"
56:04
7
Kelly
Nouri
9:30AM "MURPH"
57:57
8
Amy
Plonk
9AM "MURPH"
58:47
first mile 7:58
9
Shannon
Fichter
9:30AM "MURPH"
59:38
Worm push ups, all pull ups
10
Monica
Leatherman
9AM "MURPH"
1:01:29
1st mile 7:52; 9:30 2nd mile
11
Stacey
Nance
9AM "MURPH"
1:19:33
12
Adrianne
Glezen
9AM "MURPH"
33:17
Partner:Neil
13
Rhonda
Halford
9AM "MURPH"
40:15
rr row
14
Katie
Powell
9:30AM "MURPH"
40:27
Row, ring rows, knee pu
15
Leslie
Auton
9AM "MURPH"
43:46
Ring Rows, Bike 9 minutes (5K)
16
Nikki
Stewart
9:30AM "MURPH"
43:56
65 pull ups 35 rr
17
Jennifer
Pridmore
9AM "MURPH"
48:13
RR, knee push ups
18
Melissa
Holden
9AM "MURPH"
52:57
RR, pushups on Knee
19
Krissy
Jones
9AM "MURPH"
54:28
Rob 52:13 Rx rr knee pu
20
Jodie
Silver
9AM "MURPH"
1:00:14
21
Katie
Tuttle
9:30AM "MURPH"
1:07:57
68 pus, 32 rrs (hands ripped :()
Loading...
Powered By Wodify