CFB CLOSED
“Murph”
For time:-
1600m run
100 pullups
200 pushups
300 squats
1600m run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
“Murph”
For time:-
1600m run
100 pullups
200 pushups
300 squats
1600m run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Post time to comments.
Matt, I knew you'd put this one in at Christmas time :-)
I'm afraid the rain is hampering my enthusiasm.
Posted by: Liz | December 28, 2009 at 09:50 PM
Son of a GUN, ok I have my body armour which weighs in at around 20kg. So it will be interesting how much pain and time this takes.
Posted by: Matt G | December 28, 2009 at 11:11 PM
Body armour? Sure, that is in my cupboard next to the Morrisey & Alanah Hill :-)
Posted by: Lisa | December 29, 2009 at 04:40 AM
Well...that Murph must have been one tough Hombre! I decided that I would scale before I started and did a workout that I shall call mini-Murph...I do have access to body armour, but its at work so I couldn't use it :-)
1600m run
50 Pull ups
100 Push ups
150 Squats
1600m run
Time 1:00:37 (as I was getting towards the end I had my mind set on doing under 60mins...then I had to stop and puke :-)I think that I could do a lot better than this, but its a start. Not having a kipping pull up really hurt me on this one.
Posted by: Ben Weare | December 29, 2009 at 06:59 AM
Hey all,
Did Helen today with my son. We didn't time it since I helped him through it, but we gave it a good go.
Cody
Posted by: Cody Johnson | December 29, 2009 at 07:59 AM
Top effort Ben!!!
My WOD was a mod on the 10pm the other day. 5min warmup jog, 40 min of 1 min sprint-1min jog finish with 5 min jog warmdown. Pouring rain fr Miami Surfclub to Kurrawara (broadbeach) rtn not sure of distance will drive later and check it.
Whitey
Posted by: Andrew White | December 29, 2009 at 08:02 AM
Jo M (Toowoomba)
Does sitting down to the computer count as a squat? It should.
52:19 for Murph wearing an 8kg vest. That was mad. But fun!
Posted by: Jo Maas | December 29, 2009 at 09:34 AM
4 rounds for time:
15 Push Jerk 40kg (30kg)
30 Squat
Tom 5.06 Rxd
Micah 6.45 Rxd
Angie 6.55 (20)
Miles 9.00 Rxd
Ed 7.45 Rxd
Kirsty 6.49 Rxd
Then
1,10,1,20,1,30 Bench
Miles 85, 65/11, 80, 52/19, 80, 45(30)/32
Ed 60, 45/10, 57.5, 40/20, 60, 40/26
Micah 70, 55/8, 70, 47.5/15, 70F, 40(30)(20) 28
Tom 100, 80/11 100, 65/19, 95, 45(40)30
Thanks Guys - good fun :)
Posted by: Miles | December 29, 2009 at 09:46 AM
"Dec 29 Gone Bad"
1 min each of
Med ball cleans (9kg/6kg) thanks a lot Santa!
Push up/KPU
Double Unders/skipping
KB Swings (20kg/6kg)
Strict pull ups/Ring rows
3 rounds, 1 min rest between rounds
Pip HR 288
Roger 155
Posted by: Roger | December 29, 2009 at 09:53 AM
Murph (no weight vest) Rx'd 58:52 - Clay
Mod Murph
800m run
25 ring rows
50 bench push ups
75 squats
800m run
30:29 - Steph
Posted by: Cassius | December 29, 2009 at 11:05 AM
Thanks for the workout Micah, Miles, Tom, Angie and Kirsty after doing WOD's solo for months, working out in a group always kicks my a$$!!
Posted by: edwin townshend | December 29, 2009 at 01:29 PM
Mod Murph
1600m run
100 sit ups
200 push ups
200 squats
1600m run
44:07
1 long bath.....
Posted by: Lisa | December 29, 2009 at 04:31 PM
Wow Lisa that is a smoking time. I used my XVEST which is not 20 kg and yet only 12.7 kg. But oh my god did it feel like a dead weight after the run.
I kept thinking should I drop the weight and go for under 60, I stayed with it as I started something and had to finish. So the full Murph Rxd + 12.7 kg vest in 79'51"54. Slow but I finished what I began.
Posted by: Matt G | December 29, 2009 at 05:07 PM
I worked on the snatch movement today and then did "Isabel" - 30 snatch for time.
I scaled to 25kg.
5.32
Posted by: Lily C | December 29, 2009 at 05:29 PM
I looked in my wardrobe, couldn't find the body armour, so I did the 10k WOD from the other day since the rain's eased up. OMG I may never walk again. :-(
I was REALLY slow for the back 5k. I'm pretty sure I walked most of the last K.
My Time: 1h:22m.
My Run: http://www.mapmyrun.com/run/australia/cannon-hill/873126196183172705
Lee :-)
Posted by: Lee W | December 29, 2009 at 06:33 PM
Really pissed at my effort no excuses.
No pull up bar at hotel so did kettle bell 24kg which I brought on holidays haha
1600m row
80 kb swings
160 push ups
240 squats
1600m row
poor setup leads to piss poor performance 53:19 I'll do better next time
Posted by: Brad | December 29, 2009 at 07:36 PM
I went to CF Northside tonight and did:
3-3-3-3-3 Deadlift (I did 80kg which is PB)
followed by "Mini Cindy"
AMRAP for 10 min
5 pullups (did jumping pullups)
10 pushups (knees)
15 air squats
I did 9 rounds with 12 squats!! SO annoyed that I didn't get 10 full rounds. I blame stopping at the end of my 6th round for a quick drink
Posted by: Shiela | December 29, 2009 at 08:14 PM
4 rounds for time of:
25 push-ups
25 V-ups
25 double unders
15 dumb bell thrusters
Steve Mus (14.5kg DBs) - 25:58
Chief (10kg DBs) - 28:22
This was a lot frickin harder than expected. First round in under 3 mins then before the end of the 2nd round it was nearly vomit time. A lot more rest time in there than workout time.
Posted by: Steve M | December 29, 2009 at 08:41 PM
59:25 murph = robc
Posted by: robc | December 29, 2009 at 10:18 PM
1600m
100 pull ups
100 push ups
300 sq
katrina c
Posted by: robc | December 29, 2009 at 10:24 PM
mini-mini "Murph" 1100m run 30pullups, 60 pushups, 120 squats, 1100m run. 30mins flat. Done yesterday, 1st workout in over a month. OUCH!
Posted by: chris d | December 30, 2009 at 06:02 PM