Sep 2, 2010

FRIDAY 800832

'Murph'

Run One mile
100 pullups
200 pushups
300 squats
Run One Mile

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.

Click here in case you wondered what the CrossFit pushup standard is.

 Tomorrows course shown below.


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12 comments:

james said...

Set your alarms - this could take a while. 3.2.1 go at 0515 ish for me.

Phil B said...

gents have fun tomorrow morning. wish i could be joining you. this is definitely one that needs to be shared. i'll be trying to knock it out in downtown chicago on sat. morning.

you WILL earn some chocolate milk for this one!

Black and Gold CF Ancient said...

Neal--I know you at least are checking this...give me a call sometime so we can catch up on some stuff.

I miss you dude!

I hope you still have my phone number...if not your wife can get hold of me through FB.

Matt H said...

1 mile, 50-pullups, 100-pushups, 150-squats, 1 mile
Time-40:04

Justin said...

1 mile, 50-pullups, 100-pushups, 150-squats, 1 mile

Time-37:46

james said...

Rxed 39.58.

The closest soonest level 1 test for those who missed out this time is probably 14 Nov 10 in Omaha Nebraska - I will probably make a weekend of it

George said...

RX: 44:29
running was very painful this morning

Neal said...

33:46 as rx'd. Enjoyed suckin it down w/the crew this morning.

DB, gimme a hollar at 254-258-9001...later, Bro.

craigrr said...

39:12 as Rx'd my run is still average to below average; did 10-20-30 for 5 rds and then went cindy for the remainder - worked very well

Thanks to Josh for a great month of programming

Next week our PR committee is going to make a big push for FGB5; CSM Jandrow has tenatively committed and we are hoping to get one of the general officers there; get yourself registered, talk it up, and let's make it a great event; have a great weekend

Adam said...

as Rx'd 47:07.....ouch!

Brandon said...

44:38 as rx'd, man my run was slow. anybody have a game plan for this (hard run, easy on the pu/pu/squats) or do you just go for it? i run slow and try to fly thru the pu/pu/squats

Hoys said...

as rx'd 36:58. sucking on the run!