Memorial Day "Murph"
NCSteveVH
Posts: 85 Member
In honor of Memorial Day and our veterans, our Box is doing the "Murph" Hero WOD on Monday. For those of you not familiar with the Murph, it's a 1 mile run, 100 pull-ups, 200 push-ups, 300 squats, and another 1 mile run. I'm planning on breaking it into 10 rounds of 10 pull-ups, 20 push-ups and 30 squats. Anyone have experience with the Murph? Sounds brutal....
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No, but I'm planning on doing it this year, too. Hope you kick *kitten*!!0
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No, but I'm planning on doing it this year, too. Hope you kick *kitten*!!
Thanks -- for my first time doing it, my goal is to merely finish it before the burgers get cold and the beer gets warm!0 -
Holy hell! That sounds beyond brutal!!0
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done it many times and with a couple of variations... Last time was on a team of 4 and the guys ran the first mile then we had to split up 100 c2b pull ups, 200 parallette pushups, 300 overhead squats and the girls had to run the second mile.
I typically break up the pullups, pushups and squats into 5, 10, 15. It's a little bit more work to keep track of your rounds but switching quickly between movements makes it go by easier for me.0 -
This year will be my third Murph and it’s definitely one of my favorites. I also usually do 20 rounds of Cindy, 5 pull-ups, 10 push-ups and 15 air squats. However since push-ups are my weakest of the three movements I often switch to 5 pull-ups, 5 push-ups, 15 air squats, 5 pushups in the later rounds. This allows me to shake out my shoulders more and make sure I’m getting chest to deck every single rep on my push-ups.0
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I typically break up the pullups, pushups and squats into 5, 10, 15. It's a little bit more work to keep track of your rounds but switching quickly between movements makes it go by easier for me.
Hmm, I like this approach better than the 10 rounds of 10/20/30. I think breaking it up more often will help me get through it. I'll just make sure I have 20 poker chips to help me keep track of the rounds...0 -
Good luck man, I know for me, I just hope I wouldn't lose count :P
have fun with it and stay hydrated :drinker:0 -
This will be my first year doing it..I have no strategy as yet...Will see how it goes
Good luck everyone0 -
Our box is doing a fundraiser this weekend for Murph, money raised will go to a local Veterans Support charity. I have not done this WOD before but I was actually planning on splitting it into 20 rounds (5-10-15) just because my pull ups and push ups are not as strong as I want them yet.
Good luck!0 -
I am planning on doing it Monday. Hasn't been announced yet but it's likely.0
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And confirmed. Hoping I can do it in an hour or less.0
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the box I go to is offering the "Murph" free of charge to the public to honor Michael Murphy, the fallen SEAL hero.
I want to give it a go with a weighted vest,
I wish you all the best of luck, and when you crack open a cold one, you do it for those who have served and do serve.
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the box I go to is offering the "Murph" free of charge to the public to honor Michael Murphy, the fallen SEAL hero.
I want to give it a go with a weighted vest,
I wish you all the best of luck, and when you crack open a cold one, you do it for those who have served and do serve.
The Murph in a weighted vest?! Now that's impressive. I'm just hoping I don't have to go to the bands on my last dozen pull ups. Like Boston, I'm shooting for under an hour and doing it without scaling any reps.
And yes, I, too, will be thinking about all who have served and are serving our country.0 -
Yep, we're actually doing it next Saturday, a bunch of our coaches are in Korea for regionals right now.
I've never done it, but I'm liking the 20 round approach for my first go.0 -
nobody's told us we're doing it but i give it a 75% chance. i don't even care about the stuff in the middle. i got that. i wish they would let you break the miles down too haha. i just hate running and the last mile is going to make me hurl.
they did Cindy on Monday and I did it on my own because i missed the WOD and it was fine til the end. it had a 800 m run buyout and i felt terrible on the 800 so i can't imagine how bad a mile will be.0 -
I've done Murph with a 2 mile row (as running is often out due to injury)
It's hellish, but there are worse WODs out there. Barbara made me throw up, for example.
Murph is a maximum DOMS generator - good luck all of you!
PS> In the UK, no Memorial Day here0 -
My box is doing it saturday (or sunday as a rain date). If they do Sunday I could do it time-wise, but I'm not sure I could even run a mile. Also I'd have to scale everything.
But hey, it's a Hero wod, so I'm going to try if it's moved to Sunday.0 -
the box I go to is offering the "Murph" free of charge to the public to honor Michael Murphy, the fallen SEAL hero.
I want to give it a go with a weighted vest,
I wish you all the best of luck, and when you crack open a cold one, you do it for those who have served and do serve.
The Murph in a weighted vest?! Now that's impressive. I'm just hoping I don't have to go to the bands on my last dozen pull ups. Like Boston, I'm shooting for under an hour and doing it without scaling any reps.
And yes, I, too, will be thinking about all who have served and are serving our country.
A 40lb vest is considered RX if I'm not mistaken.
I will be doing ring rows and might end up doing push ups from my knees at some point. My goal is just to keep moving. I think the 5-10-15 split will probably work best.0 -
I am going to be doing Murph for the first time with my box on Sunday. I may only do a half Murph ("Murphette") and I will be scaling and breaking it up into Cindys as I do not have strict pull up or push ups yet.
I am a long distance runner so I am not anticipating the running will be a problem.0 -
I'm Murph'ing on Monday. I'm not looking forward to it. We did have a guy finish in 33 minutes and some seconds today. I know its going to take me over an hour.0
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I did Murph for the first time last year, finished just under 60 mins but that was doing jumping pull ups. This year I'll be trying with Banded, hopefully I can beat my old time! It's definitely a brutal workout, especially in the hot Florida sun.0
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the box I go to is offering the "Murph" free of charge to the public to honor Michael Murphy, the fallen SEAL hero.
I want to give it a go with a weighted vest,
I wish you all the best of luck, and when you crack open a cold one, you do it for those who have served and do serve.
The Murph in a weighted vest?! Now that's impressive. I'm just hoping I don't have to go to the bands on my last dozen pull ups. Like Boston, I'm shooting for under an hour and doing it without scaling any reps.
And yes, I, too, will be thinking about all who have served and are serving our country.
A 40lb vest is considered RX if I'm not mistaken.
I will be doing ring rows and might end up doing push ups from my knees at some point. My goal is just to keep moving. I think the 5-10-15 split will probably work best.
Yes, 40 lb weight vest is RX and you also have to do it as written, no breaking it up.0 -
Our box is doing it today and Monday. Today some of us did partner WOD's so I did 1/2 a murph and a 3000m row. I was already exhausted from the week so I definitely gonna be sore tomorrow. BUT SO WORTH IT.
Several of the vets at crossfit did it in their old army gear, and 2 of our firefighters did it in full gear. It was insane!0 -
I'm doing this tomorrow, my coach stated that you can go solo or partner it up.
I gather I'm going solo but will need to modify the pull ups and maybe the push ups in later rounds.
I plan on taking my partner so he can drive me home after as I figure my arms are going to be dead ..
This is my first.. hopefully not my last ..
Good Luck Everyone!0 -
Just did my first Murph. I have been at my box for 3 months. I did not wear a weighed vest and I had to do Jumping pullups. But I finished in 55:29.
Cathy0 -
First Murph complete: 55 and change.0
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Did the Murph today.
10# vest and we had to do it as Rx, we couldn't break it into a system. So we had to do it as:
1 mile
100 pull ups
200 push ups
300 air squats
1 mile
Completed in 40:47
piece of advice, if wearing a vest, wear a shirt underneath... man, the pull ups caused major nipple rubbage... so raw... haha0 -
Broke it up into 5-10-15 for most of the moves but man that was still tough! 61:33 was my time. Had a blast with all the people that did it at our box. Happy Memorial Day, y'all!0
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I broke it up into 10-20-30. It took me 72:12. I am so tired. I am going to sleep so good tonight.0
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Did it this morning. We broke it up just to give everyone access to the rig when they needed it. I double up the Cindys 19 and 20 because I just didn't want to get into the rings again. 61 minutes and change. Would have had my goal if I didnt have to keep stopping during the second mile because my shoulders were so damned sore.
Looking to do this RX next year.0
