W.O.D.: E Short Intervals Day 1 Week 9

STRENGTH:

No scheduled Strength WOD today. Perform CFE Strength & Conditioning WOD.


CFE STRENGTH & CONDITIONING WOD:

"Murph"

For time:

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

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.

In memory of Congressional Medal of Honor Recipient Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, 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.

Memorial Day Murph


ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD or Perform Strength & Conditioning Recovery.

Single-Sport (SS):

Tabata: 8 rounds of 20 seconds on, 10 seconds off

Choose ONE of the following sports:

Swim (TUE): 8 x 20:10, use pool or open water

Bike (TUE): 8 x 20:10, if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts

Run (TUE): 8 x 20:10, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce the speed.

C2 Row (TUE): 8 x 20:10 utilize high damper setting

Ruck (TUE): 6 x 600m @ fastest possible pace with 30# ruck or vest, rest 2:00 b/w 600m efforts

Post sport and total distance or total watts to comments. If using treadmill, include pace/mi and incline %. Each 20 seconds for tabata should be at maximal effort.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 8 x 20:10, use pool or open water

Bike (WED): 10 x (0:30 on, 0:30 off)

Run (TUE): 8 x 20:10, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce the speed.

Post sport and distance(s) to comments. If using treadmill, include pace/mi and incline %. Each 20 seconds for tabata should be at maximal effort.



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Comments (37)

Franky
on Sunday, May 27, 2012 at 08:09 pm
Is this correct?
8 x 20min 10sec. Just checking.
robert
on Sunday, May 27, 2012 at 08:16 pm
question
for example:
10, pull ups, 20 push ups, 30 squats
10 rounds? or I have to finish first pull ups
to pass the push ups
bsimon
on Sunday, May 27, 2012 at 09:41 pm
murph
Our box scheduled Murph for saturday. Our '1 mile' run is 1.2. I scaled to 75,150,250. 49:35.
david
on Sunday, May 27, 2012 at 11:48 pm
murph
Murph and then tabata runs tomorrow!!..there's gonna be a LOT of heavy legs on Wednesday morning!haha
Ben K
on Monday, May 28, 2012 at 01:23 am
Flashbacks
The final run in murph feels just like the final 10k of my first marathon. Brutally punishing, but thankfully short.

As we say in oz, lest we forget...
Nat
on Monday, May 28, 2012 at 02:13 am
Murph
51:24... my hands are now raw! Small price to pay to honor a great sacrifice.
Frenchy
on Monday, May 28, 2012 at 02:16 am
Thank You Sir
WE REMEMBER...
DRod
on Monday, May 28, 2012 at 04:32 am
Murph
You have to get excited about this. I can't wait to get at it, but let's not forget why we recognize this day. Happy Memorial Day everyone,
Kaitlin
on Monday, May 28, 2012 at 05:57 am
RE:Is this correct?
No 8X 20 seconds on 10 seconds recovery.
Kaitlin
on Monday, May 28, 2012 at 06:01 am
RE:question
Robert--
Yes, you can do it that way or finish one before moving to the next. It can be done with either rep scheme.
Chad Brinkley
on Monday, May 28, 2012 at 08:04 am
MURPH
I did Murph this morning at the local box. As always, it was a tremendous honor to do this workout: 36:58 RX (Threat Level III Body Armor)... roughly a 5 minute PR over the same time last year. Very pleased with the results.

Followed up with a Tabata run today: 8x 20s Work: 10s Rest (Intervals were consistently 100 Meters) and 30 minutes of mobility work.

Thanks to all who give everything to serve others.
Have a great Memorial Day everyone!
Brad Williams
on Monday, May 28, 2012 at 08:49 am
5/28/12 WOD
First thanks to all who have served/are serving this great country of ours. You can never be thanked enough. Interval swim this AM- 176 meters. Did the "Death by Burpee" WOD from the Gymnastics WOD because running legs were still tired. Made it to 16 minutes and got 13 burpees in on the 17th minute. After some recovery went out for a bike ride. After warm-up just rode a at a comfortable pace for 1 hr and got 22 miles. Pretty happy with that. Gonna do "Murph" tomorrow.
Jake Fisher
on Monday, May 28, 2012 at 09:01 am
Murph, only once a year, thank you :)
I did Murph on 02-May-2012 and I wore a 25# weight vest, Rx'd = 36:21

Once a year is enough for me :) So I'm going to opt out. I don't need another touch of rhabdo a few short weeks before my season opening triathlon :)

I think I'll do Friday/Saturday's programming or maybe whatever the CFL guys are doing at the box today.
JustinT
on Monday, May 28, 2012 at 09:51 am
For Murph
1:18:40

First time rx'd. I've quit on this one in the past, to be honest. Just too damn hard. But it's Memorial Day.

Brinkley, you are one bad dude. That time is inspiring.
styria69
on Monday, May 28, 2012 at 10:07 am
1. Murph ever
This is very hard. Made 2km run first, then the 100, 200, 300 and finished with a 1,8 km run. The finishing run was with heavy legs ;-)
Roger Larson
on Monday, May 28, 2012 at 10:59 am
Murph
Being new to CFE Murph whooped me a good one...45:25. Tough but a keeper.
Max J
on Monday, May 28, 2012 at 11:41 am
Paleo on the Go
Due to my circumstances I don't have time to prepare and eat breakfast at home. If I'm going to eat it has to be on my way to work in the morning.

Does anyone have any good ideas for a paleo breakfast I can eat in the car on my way to work. It can be something that I prepare the night before just not something that needs preparation in the morning.
Alan Pamayo
on Monday, May 28, 2012 at 11:45 am
Murph
RX'd: 57:52

I don't know why this WOD is so tough for me ... especially to see improvement.

This time I broke it into 4 rounds of 25,50,75 ... next time I will go back to 10 rounds of 10,20,30.
Roger Larson
on Monday, May 28, 2012 at 11:50 am
Murph
Being new to CFE Murph whooped me a good one...45:25. Tough but a keeper.
Kaitlin
on Monday, May 28, 2012 at 11:56 am
RE:Paleo on the Go
Max-- There are some different paleo muffin and egg muffin recipes that would work. You can google paleo muffin or egg recipe to find one.
Mel
on Monday, May 28, 2012 at 12:15 pm
Just starting out
Completed my 1st Murph in 82:28. Next time wil be better. Thanks to all that have served.
Charlie Douthwaite
on Monday, May 28, 2012 at 12:57 pm
Murph RX'd 46:28. Would definitely break it up cindy style if I could do it again.
Scott
on Monday, May 28, 2012 at 01:27 pm
RE:Paleo on the Go
Max when you make meal for super time just make the portion larger then usual, no one ever said that breakfest has to be eggs and baccon, left overs can do in a pinch
Enoch Pitzer
on Monday, May 28, 2012 at 01:39 pm
@ Jacob
Thanks Jacob, you should see a picture soon I hope.. How many times per week are you swimming? How many times per week are you hitting open water? I'm signed up for the Olimpic Exterra in Utah September. I'm going to start moving over to swimming athlete..
Paul
on Monday, May 28, 2012 at 02:03 pm
Murph
No vest unfortunately... But did it in 25:56. Immediately collapsed on the floor when I finished in wonderful 90 degree humid heat at 10 am... Love that weather!! Just hearing the story of Murph gave me the motivation to push through this one.
Callum
on Monday, May 28, 2012 at 04:44 pm
Didn't realise you could break up Murphy (should have read past the end).
50 mins Rx'd - no vest. Heaves took for ever.
Jake Fisher
on Monday, May 28, 2012 at 08:03 pm
Daily Results
SKILL WORK - GYMNASTICS:
(a) 2:00 of Hollow Rocks
(b) L-Sit hold, 2:00 to gather as much time in position as possible
= 1:00 accumulated, did 20:20 W/R

3 RFT of:
12 Goblet Squats, 2pd
12 Ring Pushups
6 Broad Jumps
= 5:24 Rx'd
>> All Broad Jumps were 48" or greater, measured-out the distance and used cones for clearance.

Afterwards I tested to see what I could do as a standing broad jump 3-mins post-WOD. Consistently hitting 71" ... I know that's not spectacular, but it's a huge improvement from barely being able to clear 48" last year ;)
schon
on Monday, May 28, 2012 at 10:13 pm
In honor of
No vest. Strict pullups. 20 rounds 5,10,20...58:32... Thank you to all are military brothers and sisters.
DRod
on Tuesday, May 29, 2012 at 02:37 am
MDM
RX'd with body armor (22#): 48:43

I love these kinds of workouts...just gotta grind through it and think short term. I didn't realize it but I ended up running 1.10 miles the first mile. I guess I was just too excited.

Felt like I was gonna puke a few times. Goods stuff.

One more week and I'll be heading home for some vacation! Can't wait!
Kyle
on Tuesday, May 29, 2012 at 04:24 am
48:30

treadmill, kipping pull ups, chest to ground pushups

1st mile 6:54, Broke it into 10 sets...second mile had to gulp water every .1 or .2 miles because my calves were cramping so bad. Definitely motivated by Murph's sacrifice. Awesome WOD and feeling to finish.
Ross
on Tuesday, May 29, 2012 at 07:08 am
36:28
Murph as RX'd without a vest. Very tough, but I think this may become my Memorial Day tradition.
StacyF
on Tuesday, May 29, 2012 at 11:48 am
Chad Brinkley
Monster.
JBC
on Tuesday, May 29, 2012 at 01:34 pm
Murph
37:25 in plate carrier with plates.
Max J
on Tuesday, May 29, 2012 at 02:41 pm
Paleo on the Go
Due to my circumstances I don't have time to prepare and eat breakfast at home. If I'm going to eat it has to be on my way to work in the morning.

Does anyone have any good ideas for a paleo breakfast I can eat in the car on my way to work. It can be something that I prepare the night before just not something that needs preparation in the morning.
Trent
on Wednesday, May 30, 2012 at 03:00 pm
S&C
37:48 as rx except that i couldnt hold on to the bar towards the end (last 40) of the pull ups. The bar im using is really thick ~3''. Had to leg assist the last pull ups.
Trent
on Wednesday, May 30, 2012 at 10:28 pm
S&C
37:48 as rx except that i couldnt hold on to the bar towards the end (last 40) of the pull ups. The bar im using is really thick ~3''. Had to leg assist the last pull ups.
Joe
on Monday, June 04, 2012 at 10:20 am
army
Today, I did this workout that was named after a seal who died in Afghanistan. It was his favorite workout. I wanted to quit, due to the heat of this hellacious country, and I had went on a patrol earlier that day. during round seven I was nearly puking between the push ups and the squats. I ended up sitting down, nearly quitting. I then thought to myself, A, if I quit this, it will lead to me quitting more things in life, and B, did he give up or quit during this workout due to exhaustion ,or during any other training he went through, the road to becoming a seal is not easy, or before his life was taken from him. Then I got back off my A$$ and continued pushing through. I finished, with a horrible time, but did every one of those 100 pull ups, 200 push ups, 300 squats, + the mile run before and after, and 28lbs of body armor. I was dry heaving after every set of push ups, I broke it down. But I did not quit. Thank you Michael Murphy for pushing me, and you will always be remembered, as well as the others that have lost their lives serving this country. Thank you guys for pushing through till the very end. Never give up, ever.
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