Wednesday Apr 7th, 2010
Murph
Whenever I mention the word “hero” at CFSP, someone invariably mentions “Murph”. While we don’t hit this one very often, everyone seems to remember the last time they tackled this Hero WOD.
I was impressed with the number of people who really challenged themselves with this WOD. Whether or not you opted to wear the weight vest, I hope you found “Murph” to be a WOD to remember.
Bill had been looking forward to doing this one for a while and ended up destroying it, putting in the fastest time with a vest.
EDIT: I also forgot to give a shout out yesterday to Erik C. who got his first deadhang muscle up! Congratulations!
Warmup
Rolling
Joint Prep
Double-Under Practice (3 minutes)
Body Weight Warmup (2 rounds)
WOD
“Murph”
For time:
- 1 mile Run
- 100 Kipping Pullups
- 200 Pushups
- 300 Squats
- 1 mile Run
Partition the reps as needed.
Start and finish with a 1 mile run.
Wearing a 20-lb weight vest is optional but highly encouraged.
If you don’t have kipping pullups, sub is jumping at 2x reps.
No vest: 50 min time limit to get to the final run
Vest: 60 min time limit to get to the final run
Scaling Options:
L1) “Murph Lite” 1200 m Run, 75 Pullups, 150 Pushups, 225 Squats, 1200 m Run
L2) “1/2 Murph” 800 m Run, 50 Pullups, 100 Pushups, 150 Squats, 800 m Run
L3) “Smurph” 800 m Run, 35 Pullups, 70 Pushups, 120 Squats, 800 m Run
Make sure you look at yesterday’s post and check out the knees-to-elbows video if you haven’t already.
Forgot to get a pic of the scores - they will go up tomorrow.
8 Comments Posted by Wil
Congrats to everyone who tackled this WOD!! This is by far the most epic WOD I’ve ever seen at CFSP. Not sure if I’m happy or sad I didn’t do this one…
I’ve managed to miss Murph everytime he came around. I’m glad I got see what all the fuss was about.
My review:
This WOD was AWESOME! (now that it’s over)
Nice Job Bill; I can’t wait to see the scores!
I finished the majority of a “Murph Lite” and my hands are still throbbing from 75 kipping pull-ups! Murph is a BEAST! Physically gruelling but even more so mentally I think because of how long it took. Eric… I wish we would have had the chalk discussion BEFORE the WOD! Congrat’s to all who gave Murph a shot!!!
Oops - I’ve had the chalk discussion before. I tend to forget that doesn’t mean everyone was there to hear it. OK - so for those who haven’t heard it before: The purpose of chalk is to reduce moisture and increase friction. However, more friction = more likelihood of tearing. If you don’t feel like your grip is slipping you don’t need it. Use chalk sparingly! Also, you may have noticed from looking at the calluses on your hands that your entire hand does NOT actually grip the bar. Apart from the fingers, the majority of your grip happens near the base of your fingers. A small amount of chalk applied sparingly there can go a long way. You need not chalk your entire hand - your lower palm isn’t in the game at all.
Oh man Eric I wish you had told me this before! But seriously MURPH was a beast but also really awesome!
I am jealous and I am doing this on Saturday. I’d love some company if anyone missed it this week and would like to join me!
Murph sure is a gut-check, you can see on the faces of everyone in the pictures.
Once again, nice job everyone!
I don’t know about destroyed, anyone who seen me post-Murph would say it destroyed me.