Tuesday, May 26, 2009

26 May 2009

WOD: with Austin Unscared
For time. 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:
1 mile run
100 pullups
200 pushups
300 squats
1 mile run

My time was 47:06 without a weight vest.

Wow.... That. Was. Tough. I was disappointed there was no hero workout at CrossFit Central yesterday, so I decided to do one on my own today. 

From CrossFit.com: "Murph" is named in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor." From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.



  1. The Murph is one of my favorite workouts. I really love thinking about WHY I'm doing it, what it represents, the courage and dedication of Michael Murphy and all the men whose names we don't know... good on you for busting it out.

  2. Thanks Mel. I agree with you - an interesting and motivating thought process takes place during WODs like Murph.

    I'd never done "Murph" before. We did a half-Murph in class maybe 6 months ago, and I ended up puking in somebody's yard down the street from the gym! So I was just happy I didn't leave anything on the track today but a puddle of sweat...