Memorial Day Murph

[00 mod]

Recently I took up cross fit with my wife.  It is really challenging and I really like it. Today was a very hard workout, but as I am doing it all I can think to myself is this is by far easier than the men and women who have sacrificed so much more for our freedom to be able to do it.  Today I was honored to do the workout called "Murph".  I set a goal of less than an hour and I achieved it!    57:37.44

Thank you to all the men, women and families - past, present and future - who sacrifice so much for this great country!

[soflabasser]

Thank you for posting this workout,I am going to do it soon.

[Bluebasser86]

If I tried that, I might as well write my own obituary before I started it. I'd need a scooter to get around for a month if I did 300 squats. 

[clayton86]

Pretty impressive to knock it out in under an hour. I did cross fit for a few months not my cup of tea but I'm with blue I would die from 300 squats then running another mile. 

 

Those who don't know who Michael Murphy is read or watch lone survivor better to read it though as it goes much more in depth about him then the movie has time to. There's also a documentary about him as well I believe. 

[00 mod]

2 hours ago, soflabasser said:

Thank you for posting this workout,I am going to do it soon.

FYI - I broke the pull ups, push ups, squats into rounds to help a bit. I did it like this:

10 pull ups

20 push ups

30 squats 

10 rounds 

Jeff

[soflabasser]

43 minutes ago, 00 mod said:

FYI - I broke the pull ups, push ups, squats into rounds to help a bit. I did it like this:

10 pull ups

20 push ups

30 squats 

10 rounds 

Jeff

I will probably do something similar to this technique. The running and squats appears to be the easiest part of this challenge and the pull ups the hardest. Will do this workout tomorrow night,it looks fun!

[Senko lover]

I'll do this sometime this week, after my ankle heals from a basketball injury. Thanks for posting man. 

[roadwarrior]

I'm worn out just reading about this program.

 

[lo n slo]

13 hours ago, Bluebasser86 said:

If I tried that, I might as well write my own obituary before I started it. I'd need a scooter to get around for a month if I did 300 squats. 

squats and lunges are the devil.

[Nice_Bass]

I did not break it up into 20 rounds of "cindy" this year and just did it straight. 

I did finish this year in 44 minutes and some change though.

toughest part was finishing out the pull ups. I think that took me a solid 10 minutes anyway. 

[00 mod]

@Nice_Bass good job buddy!

Jeff

[Senko lover]

I landed on my ankle the wrong way Saturday night and bent it almost 90 degrees; so I'm kinda babying it right now and didn't attempt the running part. But I did do the exercise part to see how well I could  handle it. By far the toughest workout I've tried, but I did complete all ten rounds. The last three were harder than the first 7 combined.

Looking forward to completing the whole thing!

[soflabasser]

Just finished the Murph Challenge and got it under a hour.It was my first time doing this workout and the pullups was the hardest part by far.Going to do this workout more often since it's a great whole body workout.

[dave]

[soflabasser]

This is a great workout and I highly recommend it to any athlete who wants to add variety to one's workout plan. 

[00 mod]

Just an update on this, the annual Crossfit Games are going on right now and "Murph" was one of the workouts for the individual Men and Womens categories this year.  They completed the exercise wearing a 20lb weighted vest and broke the Pulls ups, Push Ups and Squats into 5 rounds( 20 Pull, 40 push and 60 squat each).  Just to give you an idea of how elite these competitors are(top 40):

Mens 1st place- 34:38 (23 mins faster than me haha)

          last place- 51:04

Womens 1st place -36:42

          last place-53:40

Jeff

[fishinfiend]

wow that is impressive!

[Nice_Bass]

Buddy and I actually did this again to see if our times improved from last time on Saturday. 

did it straight through and not broken up however was a couple minutes slower however I had a ton of gas left in the tank.

I think the heat was just enough to scare me and slow me down a bit more.

[fishinfiend]

no kipping pull-ups though lol

[00 mod]

They did kip in the games though

Jeff

[Nice_Bass]

no kip and I would be in trouble!

especially on the last 50 or so lol.

[soflabasser]

I prefer doing regular strict pullups and don't do kipping pullups.Regular pullups are much more difficult,and are better for overall back development.Once you get more advance you can start doing muscle ups. Other good back excercises are deadlifts and bent over barbell rows with your back parallel to floor.

[fishinfiend]

unacceptable

 

 

[soflabasser]

Kipping pullups are useful when doing crossfit workouts,but regular pullups are much better for developing upper body strength. You can use a belt with a weight attached to it if pullups become too easy(if you can easily do 4 sets of +12 strict reps). I use to do pullups with a 120 pound dumbell attached to me when I was younger,and still do workouts where I use added weights for pullups.

[Choporoz]

On 5/30/2016 at 0:51 PM, roadwarrior said:

I'm worn out just reading about this program.

 

I will applaud you youngsters from a distance.  I did a squat this weekend...by accident.  Took most of 57 minutes to stand up again.