Crossfit Cherry Point - Crossfit Cherry Point

"CrossFit Cherry Point is not endorsed by the Department of Defense and is not affiliated with the United States Marine Corps."

Monday, October 13. 2008

0630 and 1145 WORKOUT ONLY. NO 1630 WORKOUT.

"Murph"

For time:

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile 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.

Compare to 080818.

Lt. Michael Murphy was awarded The Medal of Honor - the 1st for combat in Afghanistan. Murph was an avid CrossFitter. A "Hero" workout was created in his honor and is today's CF WoD.

Posted by Dave Joseforsky at 02:00 | Comments (9) | Trackbacks (6)

Comments

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45:55 - WOD

Used the vest for whole workout. Best I have done on the pushups, was able to get 6-8 reps throughout all 20 rounds. No break on pullups and squats.

#1 Major Joseforsky on 2008-10-13 06:52 (Reply)

WOD: 58:00

Used purple bands for pull-ups. Broke sets down into
5-10-15 x 20.

#2 Jeanne Goodes on 2008-10-13 07:07 (Reply)

WOD: 57:20
5-10-15 x 20

Did better than I tought I would on the pull-ups.

#3 Maj Tim Silva on 2008-10-13 11:46 (Reply)

54:??

10-20-30 on first three rounds
5-10-15 for the next six
walk/ran in 1/4mile increments on the 2nd mile.

Next time do 5-10-15 for the whole workout and try to get a couple more rounds in. Felt very weak today before the workout even started, not to mention running and push-ups are two of my weakest skills.

#4 jacquie taylor on 2008-10-13 12:53 (Reply)

I happily gave my vest to Maj J this morning. As Rx'd 47:55 The first time I did this WOD I ran short on time and only did 15 rounds of 5/10/15 - 40:11 finish. Then CF CL did Murph and I finished in 51:30. So I just set a PR by about 4 minutes.
Breakdown was:
1/2 mile 4:03
1/2 mile 4:14
5 rounds - 6:00
5 rounds - 7:41
5 rounds - 8:13
5 rounds - 8:26
1/2 mile 4:48
1/2 mile 4:28
This is one of the toughest and best WODs in CF.

#5 Maj Barriger on 2008-10-13 13:25 (Reply)

57:51 as PX with vest

#6 Gy Skelton on 2008-10-13 14:21 (Reply)

I did this workout on my own since I missed the
morning time. Finished in 49:03; sadly three
minutes slower than my last Murph but I didn't have
the motivational crowd with me. Good work out and
still kicked my butt. No bands on the pull-ups; I
used jumping pull ups instead.

#7 Capt Pickett on 2008-10-13 18:32 (Reply)

WOD wrecked me... timed by sun dial so I cannot give an accurate time short of Monday. 5 x 10, 20, & 30; 2 x 5, 10, 15; and then muscled through the remainder. Met Pukie today and provided him dry heaves and muscle cramps as payment. Next time I will do all 5, 10, & 15 just like Jeanne keeps telling me now. Did I mention I am being hazed at this moment?

PS going to hang out with my friends Mo Trin and Ty Lenol for the remainder of the night.

#8 J Goodes on 2008-10-13 19:56 (Reply)

WOD: 43:47. Not my best effort. (prescribed, no vest)

#9 LtCol Weaver on 2008-10-15 07:38 (Reply)

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