Big Joe Squatting at the recent Coach Rippetoe CF Total in JacksonvilleWarm up:
Stretching - 3 minutes of hard stretching
WOD: (get ready!!!)
"Murph"
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
L1 = as Rx'ed
L2 = 3/4 Murph
L3 = 1/2 Murph
*Sorry Taylor! (didn't you do this last week with a 20# vest on?)
** Jumping pull-ups need to be double the prescribed amount
17 comments:
Double? Really? WOW is right...rest up for this one. Butterflies already.
I did the workout today (Murph). Let me hit some high points for everyone, but 1st...make this workout a priority! PLEASE don't let this discourage you or antimidate you. Push yourself to 'rock' this workout. Today I:
-ripped a calus
-time: 57m38s
-had to walk/run the second mile
-haven't ever felt like this...
-my back is screaming 5 hours later - post workout.
Granted, I didn't eat right last night...or this a.m. AND have worked out pretty intensely the past 3 days, so please make sure you eat tomorrow a.m. Poor nutrition will definitely show up in this workout!
If it is any consolation...I can't wait to see everyone suffer tomorrow...
Sweet! Loved it so much, I'm game again! I'll try not to sweat up the vest again, but no promises. Might I also suggest pullups on the rings as well for others as twisted. The guy that this WOD was named for is LT Michael Murphy. He was posthumously awarded the Medal of Honor and just last week the Navy announced they will name a new ship after him. http://en.wikipedia.org/wiki/Michael_P._Murphy
L1--50:30..hands are super sore. Body felt like rubber about half way through, and remained that way. That was a quick hour. Been needing some body armour, thanks Michael Murphy.
kudos (is that a word?) to all of you that did L1!!!!
L2 for me. 42:05 & wishing I could take a nap (but the boss might object....)
Tina
I second the need for a nap. Did L1 today with the 20lb vest (glutton for punishment) and took me one hour, one minute and 42 seconds. Couldn't wait to get that vest off me. Murph two Mondays in a row is rough. Maybe we should just declare "Murph Mondays"....anyone???
I completed L1 with double jumping pull-ups and push-ups on my knees. 51:39. Tough workout for sure. I am also wishing I could take a nap, but duty calls. Nice push everyone. The sick part is that I knew what I was getting into before I got up at 6:00!
WOW - what a WOD! L1 with jumping Pullups. 47:15. Closest I have been to meeting Pukey for sure. Legs were not sure what to do for the 2nd run. Taylor...how could you do it with that vest? Very impressive. Please let everyone know when you attemp this again, want to see it! Good work Everyone! Gotta love CFit!!! What a way to start the week! No time for a nap, Kofe Hous is calling my name....
So, suggestion for a follow-up WOD for tomorrow after Murph today:
How many naps can you complete in twenty minutes.
I'm going for only one, but it will be quality over quantity.
Again, this is just a suggestion...
WOW--- At first I was thinking I'm glad I'm not there to do this one. But after all the comments I think I'm a little bummed. I know it is sick! I'll try to do the push-ups and squats in the hotel room - but running around Vegas at night after work - not a good idea. Great job everyone.
holy cow! what a great WOD. took me 48:38 (L1) with jumping pull-ups. legs were jello for most of the second run. i loved the challenge. great job everyone. props to taylor!
i do have to admit i did take a 20 minute nap.
Tough WOD!!! I didn't have a pull up bar, so I traded pull ups for 100 Hand Stands push ups. My time was 1hr. 13m. and 20sec. First Mile 8m. 51sec. 100 Hand Stand Push ups 23m.08sec. 200 Push Ups 18m.09sec. 300 Air Squats 13m.11sec. Last Mile 10m.09sec. I didn't realize we could switch excersizes at any time. I will know next time.
Today was really hard for me. I did L2 and finished somewhere around 57 minutes. My body and brain were not with it. I saved all the pushups for the end. Big mistake. I should have broken everything up. I would love to do this WOD again and work to get a better time.
The run at the end was definetly a challenge.
Rx L1 1:04:02
Boy I am sore this morning!! It was a great but Hard workout!! I am trying to improve and get better everytime I go....This is a Love/hate relationship!!! But I really do Love It because afterwards I am starting to feel so much better about myself!!! I should of done this 10 years ago!
L3 - I believe my time was 26:??. I don't know which part was worse the run at the end or when I would reach 16,17 squats.. My legs were burning so bad. I was thinking I may be ready to try L2, after watching the more advanced athletes on L1 and L2, WOW, I think I will need some convincing. It was a tough one, but over all it was a good work out.
Very Tough. Proud to have finished such an intense workout.
L2 - 51:50
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