For time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run
* If you have a 20# Vest or Body Armor wear it
or
“Team Murph”
Partner up and alternate exercises for time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run
* Run 1/2 mile each with partner and alternate exercises
Results
Jim M. and Ryan knocking out full “Murph”:
From CrossFit.com: “Murph” is dedicated to Navy SEAL LT Michael Murphy, 29 of New York, who was killed in Afghanistan in June of 2005. This workout was one of his favorites and he’d named it “Body Armor”. It is referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more than to serve his country and the people who make it what it is.
He is a Medal of Honor recipient. Read the link above for the harrowing account of his heroic actions.
The 9am crew decided on this WOD over “Badger”. We took a vote, and the overwhelming majority wanted a bodyweight benchmark over a barbell benchmark. We will just have to save Badger for another day. In the early WOD the Affiliate Team ripped through this one and Travis and Pat just blew the doors off the box. Both of them came in at a smoking 35 plus and 36 plus minutes respectively. Everyone else did great at one of the toughest “grind it out” kind of WOD’s in CrossFit. What really stood out over everyone who either tackled it on their own or paired with a teammate was that Jim and Ryan showed up by themselves for the 11am class and decided to both go for the full version. Pushing, encouraging and nudging each other on, they both completed it fully RX’d and at a great pace. Even more impressive, this was Ryan’s first WOD other than his Baseline workout as he is still in the process of completing Elements. Could you imagine your third visit to the box and we ask you to do “Murph”? Two small callous tears, kipping pull-ups learned on the fly, and one ripped off shirt later and Ryan’s now a CrossFitter through and through. Totally inspiring to watch.
For all of you who came today for “Murph and Team Murph”; give yourself a pat on the back, raise a glass and toast each other (eye to eye) to a pretty impressive feat. You all worked your butts off.
Notes:
Nutrition Discussion will be on Friday 2/12 at 6:30pm with Todd Widman, who is a CFHQ Staff Trainer and certification instructor. He will focus on a very practical discussion of the application of a clean diet (Paleo and Zone) and the role proper nutrition plays in performance, recovery, CrossFit, and life. We highly encourage you to come regardless of whether or not you plan to participate in the Paleo Challenge (starts Sat.). This benefits anyone who cares about what they should eat and how it can help your performance as an athlete.
- The nutrition “chat” will last roughly 1.5 to 2 hours.
- Cost will be $10 per person.
- Please understand we will have a “no kids” policy for this so that everyone can benefit from a Squatch Cave free of kids.
- Bring your questions!
Post to comments if you plan to attend the Nutrition Discussion.
