CrossFit …. Day 3 ….. 1/2 Murph

I didn’t know Murph but he was apparently a badass tough guy.  So tough that they named a CrossFit WOD after him.



For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

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.

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.

Today we were fortunate enough to “only” have to do a 1/2 Murph.  Thank goodness we are all newbies!  As I looked at the board and saw the workout, I immediately knew that it would be bad and was immediately thankful that we didn’t have a “full” Murph on the agenda. 

The HALF Murph started and finished with an 800 meter run.  Sandwiched between those runs were 10 rounds (without break) of 5 Pull-ups, 10 Push-ups & 15 Squats.  Sounds easy enough but by the 4th round, I think most of us were doubting our ability to complete all 10. 

None of us could do a pull-up which is my personal nightmare and something I’ve worked on at various intervals of my life without success.  So we needed to modify those and use bands in order to even get thru the very first set of 5.  Here is a pic of the pull-up with the bands, except most of us needed two or three bands to give us enough support to get up to the bar.  Photo Source

pull up with bands

Most know what a push-up and squat looks like so we will leave it at that but let’s just say that by the time I was half way done, a squat never seemed so difficult.  Now add in my lingering hamstring “issue” and my new hip “issue” and well, damn, I don’t like squats very much!  And they weren’t pretty like this:


Ironically, this was good TRI training though cuz when we went out for that second 800 meter run, it felt like a brick workout.  Legs were heavy.  Legs were dead.  Legs were shaking ……. just like how they feel when we get off the bike to hit the run.  BAM, cross training with purpose!

I’m pretty sure I won’t be able to get up from my desk without assistance by lunch time.  I’m pretty sure that my swim is going to hurt tonight cuz my arms will be like rocks.  I’m pretty sure that I’m stronger today, than last Tuesday.  Okay, maybe a slight exaggeration on “being stronger” but hey,  I have to think positively!!  I am getting stronger.  I am making progress.  I am  loving the “burn”. 

Whats My Secret

** Feel The Burn ** Amanda – TooTallFritz **

12 thoughts on “CrossFit …. Day 3 ….. 1/2 Murph

  1. That’s a pretty tough x-train routine. Keep up the effort! That pull-up version you show with hands curled around topside of bar far tougher to do than hands curled from underside of bar. The latter relies more heavily on triceps. Try version with hands curled around underside of bar and see if you can pull yourself up without band support. And alternate the curled from under and over routines, so you work both muscle groups equally. Squats and lunges always tough when you have hamstring and/or lower back issues. But…keep at it…over time…you will be stronger!

    • Frogger – I can’t do either version of pull-up. :o( I’ve tried many times previous, hands both ways and I’m just not strong enough. BUT it can only go up from here. :o)

  2. Awesome workout! Way to push through and finish even though you were really tired. I’ve never tried CrossFit, but the workouts I read about other bloggers doing seriously freak me out. Kudos to you for finishing all of those pullups (which I am also terrified of) and the other crazy moves in that workout!

  3. I hear ya with the squats, girlie. My trainer had me do a ton of squats today with a 50# bar and let’s just say getting up from the chair at work tonight is comical for all to see 🙂

  4. Thanks for posting this. I did a half murph yesterday, and I’m pretty sore today. 🙂 I did 5 rounds instead of 10, and let me tell you, I was hurting on the last couple rounds! Great workout, though.

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