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Murph
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Location
(All)
Prototype Training Systems (CrossFit Prototype)
Program
Algonquin Girls soccer Fitness Program
COA Premium CrossFit Express
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Date
Workout
Murph - Prototype Training Systems (CrossFit Prototype)
Class
(All)
5:00 AM
6:00 AM
7:00 AM
8:00 AM
9:00 AM
10:00 AM
OPEN GYM
12:00 PM
3:30 PM
4:30 PM
5:30 PM
6:30 PM
7:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
65 (27/38)
Workout
Murph
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. Partition the pull-ups, push-ups, and squats as needed. **20lb vest is RX**
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:
Thursday, November 26, 2015
Male Clients
1
Chris
Ballesteros
OPEN GYM
43:23
With vest, partitioned on saturday
2
Bill
Cooper
OPEN GYM
44:22
20# vest..1:43 PR!!
3
Tim
Welch
7:00 AM
47:39
20lb vest
4
Nikhil
Sethi
7:00 AM
48:00
1st Murph and w/vest
5
Kevin Cruz
l
6:00 AM
50:38
1st Rx
6
Mike
Collette
7:00 AM
1:02:20
Unpartitioned used Richs vest. So hard ughhhhh
7
Chris
Jacques
8:00 AM
1:11:55
Unpartitioned
8
Jon
Collette
8:00 AM
36:55
no vest this time
9
bob
champlin
7:00 AM
46:06
10
G-Man
St. Onge
OPEN GYM
46:23
straight through 100, 200, 300
11
marc
razza
OPEN GYM
47:01
straight through, unpartitioned no vest
12
Rick
Smith
6:00 AM
48:17
No vest
13
Scott
Cleversey
7:00 AM
49:36
30 sec PR; Unvested 5 pull/5sq/5push/5sq/ 5push/5sq/
14
Barry
Sullivan
OPEN GYM
49:56
15
Mike
Mahan
OPEN GYM
50:25
16
Ben
Gabriel
8:00 AM
50:36
5/10/15 for 10 rounds 5/5/5/15 for 10 rounds
17
David
Winchester
6:00 AM
51:02
18
Kyle
Nolan
7:00 AM
51:18
19
Todd
Kinsman
7:00 AM
51:45
Modified 100 SU, 200 1 arm KBS 26#, 300 AS - good to be back!!!
20
Sabino
Lagattolla
7:00 AM
52:22
w/vest. ring rows and db press.
21
James
Sommerville
8:00 AM
52:23
All unassisted
22
dennis
paoloni
8:00 AM
53:17
23
Jeremiah
Lechleiter
7:00 AM
53:28
24
Nick
Fotos
8:00 AM
55:15
25
Matthew
Lape
6:00 AM
56:46
RX exceept no vest... Got PUs!!
26
Peter
Allain
7:00 AM
58:15
rowing & blue bands
27
Joe
Costa
8:00 AM
58:45
Female Clients
1
Liz
Mason
7:00 AM
47:24
first Murph Rx! 20# vest - partitioned pull ups, push ups and air...
2
amy
castoldi
8:00 AM
49:22
vested
3
Caitlin
Pond
OPEN GYM
50:02
4
Heather
YoYo
OPEN GYM
57:28
vested, partitioned
5
Tracy
Grady
8:00 AM
33:42
33:42 half murf
6
Andrea
Lam
OPEN GYM
33:43
1/2 Murph w blue band for pull ups
7
Cathy
Milligan
OPEN GYM
38:35
Full run 1/2 reps on squats & pushups + 50 sit-ups
8
Helene
Desjardins
7:00 AM
42:45
full mile runs, half pullups (orange/blue), hald push ups (green)...
8
Karolyn
Choate
OPEN GYM
42:45
Full runs, 1/2 push, pull, squat
9
Vangie
Cleversey
7:00 AM
43:13
1/2; full run
10
Kim
Cooper
OPEN GYM
43:47
No bands!!
11
Anne
OBrien
7:00 AM
44:46
4000m row, 80 ring rows, 120 bar push ups, 160 air squats
12
Danielle
Ward
7:00 AM
46:30
13
Pam
Riddle
OPEN GYM
47:07
Previous 48:58 old box
14
Lily
Hanks
8:00 AM
49:17
all rx except no vest
15
Patti
Palmer
7:00 AM
50:20
kb; sit ups; air squats
16
Roma
Siemen
OPEN GYM
51:10
red/orange pull up, red band push up
17
Marie
Mahan
OPEN GYM
51:14
blue Knee
18
Bonnie
Santiago
OPEN GYM
51:19
No bands for push ups!!! Red band for pull ups.
19
Sara
Sullivan
OPEN GYM
53:19
no vest
20
Aniella
Neiva
7:00 AM
53:37
red band
21
Kelly
Sommerville
OPEN GYM
53:39
22
Lisa
Zancewicz
7:00 AM
54:25
23
Erica
Mahan
OPEN GYM
54:28
No vest
24
Rebecca
Welch
7:00 AM
54:33
double orange
25
Nicole
D'Alessandro
7:00 AM
54:51
Rx push ups, Red band then blue at rd8.
26
Kimberly
Hippeli
7:00 AM
55:58
purple band pushup knees
26
Sally
Harwood
8:00 AM
55:58
27
Peg
Kinsman
7:00 AM
56:27
regular push up!!! red band pu
28
Carissa
Couture
6:00 AM
57:52
No bands!!
29
Private
8:00 AM
58:28
30
Liz
Nasser
6:00 AM
58:41
no bands!!
31
Rose
Seibold
8:00 AM
1:00:30
First full Murph!!
32
Carla
Lopez
8:00 AM
1:01:15
75 Pull Ups 150 Push Ups 225 Air Squats 2 Mile Run No vest.
33
Jean
Hanks
7:00 AM
1:01:20
banded pu and pu
34
Cristina
Mendoza
7:00 AM
1:02:12
no bands! no vest
35
Jessica
Clancy
OPEN GYM
1:03:20
Rx without the vest!!!
36
Nicole
Croteau
8:00 AM
1:08:15
no vest, the rest rx
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