"Murph-y"
Run 800m
100 Pull-ups
200 Push-ups
300 Squats
Run 800m
For those interested in scaling this workout, we will also run "Half-Murph" as an option with all reps and distances cut in half.
"Half-Murph-y"
Run 400m
50 Pull-ups
100 Push-ups
150 Squats
Run 400m
Compare to 04/10/10.
Peter on the bench
7 comments:
Murph - Did this workout before ... in April ... was relatively new to Crossfit.
Half mile run
*broke down to 20 rounds *5-10-15*
100 Pull-ups ... all kips *in April ... 25kips, the rest ... jumping pull ups ... 12" box on top of two mats*
200 Push-ups ... 200 full *in April ... 60 full, the rest (140) from knees*
300 Squats
Half mile Run *in April ... calf cramps ... walked most of last*
40:29 *in April 59:52*
*regular Crossfit training works!!!
* Note - believe we did 1 mile run at beginning and end in April's Murph *
1/2 MURPH for Rob
I did one round for a warm up before I realized it was a timed event!
Broke it down into rounds, but I mixed it up and lost count on my push ups and squats, so had to do more squats after my final run!!
I did 10 rounds then it got fun with numbers.
400 m run
50 pullups in rounds of 5 x 10(with purple and red band)
100 full pushups in rounds of 5 x 10 then 50 more in sets of 10 after initial round of 50 pushups
150 squats in rounds of 10 then 5 x 10 reps after my last run
400 m run
Time: 42:30
*Yes, I did it! Even got a badge of honor...ripped blister on my hand. Water feels like fire!
"Murph"
Run 800m
100 Pull-ups (green/red band)
200 Push-ups (1/2 guy & 1/2 girl)
300 Squats
Run 800m
Broke up my rounds to 20 as 5-10-15reps...this worked well for me.
46:07 (my goal was to finish in an hour)
Peter said Murph a nice change of pace. I've had a long run of warm up, weight, metcon. So doing Murph in 43:31 was cool. That why TSC is cool, change of pace. I used red and purple bands and Kiley said it looked easy. I aint gonna lie. Pull ups were my break in this event. Push are a weak point for me, but not as weak as my double unders :)
Well, I deserve a thwack on the head for this WOD! I inadvertently posted the run as 800m when it should have been 1 mile! I HAVE NO IDEA WHAT I WAS THINKING! The 1/2 Murph distance would then be 800m. Sorry everyone! I went back and changed the name of this WOD to "Murph-y" so you will be able to track that in the future. =)
Props to those who improved in their times and/or reps even on the Murph-y version!
"Half-Murph-y"
Run 400m
50 Pull-ups
100 Push-ups
150 Squats
Run 400m
Did in 10 rounds of:
5 Pull Ups (2purple bands)
10 push ups from knees
15 squats
30:01
Thanks to all for your prayers and encouragement for Penni. She's looking forward to getting back to it... but perhaps no more rings!
November 2010 time 11:10 less than April 2010! WOO HOO - this stuff works!
Completed at Dyersville, Iowa Rec Center, while home for Thanskgiving (Wed 11/25/2010).
Ripped both hands - had to do pullups on square bar (cable machine)...no other pullup bar available for kipping.
"Murph-y"
Run 1 mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 mile
46:25 (APRIL 2010 TIME 57:35)
Did 20 sets of 5, 10, 15 as breakup.
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