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Wednesday 22 December 2010

Posted by The Coach on December 21st, 2010

For time:
Run 1 mile
Pull Ups, 100 reps
Push Ups, 200 reps
Squats, 300 reps
Run 1 mile

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you have a 10kg weight vest or body armour, wear it.

Post time to comments

Murph was named by CrossFit Inc 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. It was first posted on 18 August 2005

Pete killing it on the GHD

26 Responses to “Wednesday 22 December 2010”

  1. Jase said

    Great WOD. Like Cindy, just with a bit more hurt locker thrown in πŸ˜‰

  2. Andrew said

    I see this one as having Dan’s name written all over it…with a weight vest followed by again without a weight vest..

  3. andrew said

    What is best in life? To crush your enemies, see them driven before you, and to hear the lamentation of their women (as long as you remember to charge your iPhone so your alarm goes off).


  4. Mary-Anne said

    Dont believe any fitness first is ready for this angry training face, but in the name of the father, stef, jase, and the holy cell… its on. Vicki i wish you were here.

    I was told categirically this week, ‘never settle for mediocrity’ (dan has this one covered). Worth its salt.
    30 burpees fellow triple people! Awwwyeeah!

  5. Mary-Anne said

    errr, categorically? Cant spell on mobile sori

  6. The Cell said

    Mary-Anne, these sacred words have not been expressed for quite some time, but you my girl are MINTOX!!!!!



  7. andrew said

    WU – 1km row, mobility

    WOD – 1.6km run, 100 x 24kg american kb swings (my l forearm has been tweaking so no pullups), 200 x pushups, 300 x squats, 1.6km shuffle


    all reps straight thru ie no mini cindys. not sure if this was better or worse. swings & squats were ok, pushups got hard very quickly

  8. Pete Yeates said

    Used this as a recovery session, so took it easy on the row and squats.

    Murph scaled (Swapped the running for rowing 1600m) = 37:29

  9. Vicki said

    Is is mental that I LOVED this WOD??? Especially when it was over?
    Scaled run for row (but did a tiny run after the end with the amazing Kelly)and used a the purple band (could have blue’d it to be honest)and broke it 5-10-15, hit halfway and did 10-10-15 to knock off the beastly pulls.
    Never been so close to puking in my life πŸ™‚ Thaks to Will for geeing me up to do and get through 30 burpees after Murph.

    Mary-Anne I am there in spirit – bring on the angry training face girl and show ’em how a real chick trains!

  10. jonno said

    WOD as rxd swapped pushups for situps after 140 due to shoulder injury have to admit I was nervous about this wod but it wasn’t to bad . Time 36 something.

  11. Jason R said

    As Rxd
    Had to walk most of the way with the two runs as I have done something to my calf (Get those zimmer frames ready Storm) We could do a version of this wod and replace the run’s with a zimmer frame shuffle and call it the “Felix”
    Anywho…. did the other exercises straight through, started with squats (unbroken) then pullups (very broken and finished with push ups (not as broken)
    Despite having to Kerry Saxby (that’l test out the young ones) at either end, really enjoyed this WOD.
    Time: 44:45

  12. The Cell said

    Kerry who????



  13. The Cell said

    OUTSTANDING EFFORT BY EVERYONE TODAY! I must admit I extended that cut off time, but we all warmed up proficiently and hey, its he festive season! Regardless of time, everyone has worked exceptionally well! Hats off to the midday people who work in a higher heat and humidity! Awesome work!

    Very proud!





  14. Jason R said

    Kerry-Anne Saxby-Junna, born Kerry Saxby (born 2 June 1961), is a retired Australian race walker. She is the world record holder at 5.000 metres track walk with 20:03.0 from 1996, and the Oceanian record holder at 10.000 metres walk with 41:57.22 from 1990. She was born in Ballina…..besides, not knowing something from the 90’s doesn’t automatically qualify you as a “Young One”

  15. Andrew said

    she is 2 years younger than me… 😦

  16. Laila said

    30 burpees done =)

  17. The Cell said

    Steve!!! You are not my favorite person at the moment… You lied to me in the message I sent you… Hurt locker…

    β€œThe Longest Mile”-

    400m farmers carry with 2 x 40kg kb
    400m farmers carry with 2 x 36kg kb
    400m farmers carry with 2 x 32kg kb
    400m farmers carry with 2 x 28kg kb

    Every time the kb are put down complete 10 x hand release push ups

    Total penalties: 18 (180 hand release push ups)
    Time: 33:18min

    35 Degree heat. 50% + humidity… The heat hurt, the heat really really hurt…


  18. Will F said

    1000m row, mobility

    Not as bad as it looks, more stratigy then anything IMO.
    I decided to pace myself and get into a good rythm, so broke it up into 10/20/30 sets and the pushups and squats broken into further reps of 10. I managed to get through the whole lot unbroken and all went to plan. Pullups were done with the blue band as I’ve been a bit sore from exsessive training the last few days. – 43.18

    A very painfull 30!

  19. adrian said

    Storm has the Zimmer frames warmed up

  20. Mary-Anne said

    Run total 3.2km in 15:37mins, didnt manage timing for the rest, but worked until lactic acid became…fun?!
    The ability to gauge progress off others in a wod is a subtle advantage for me psychologically, so i found.
    Xx ma

  21. Jeff said

    1 mile, 50 pull ups (blue band), 100 push ups, 300 squats, 1 mile.
    In that order.
    Second mile was 1 minute slower than the first.

    Cannot stand on one leg without it shaking still 6hrs after finishing.

    Bring on tomorrow.

  22. Enz said

    This was one longgggggggggggggggggggggggggggggg WOD…..

    Hats off to all of those who completed it, regardless of the time you did it in or scaling you had to use! Lots of reps and i know its gonna be sore tomorrow!

    Also big hats off to those of you who are able to encourage and cheer on your fellow cell members “DURING” the WOD! All great and easy to say “come on” and “Keep going” when you’re sitting to the side watching before or after a WOD, but takes a lot of effort and not to mention ‘breath’ to shout out those words whilst you’re slogging away next to other members! Thanks! Its greatly appreciated!

  23. Brett said

    Warm Up – 1000m row, mobility

    WOD – As Rx’d
    48 minutes flat

    Very tough wod, broke it up into sets of 5,10 & 15. Managed to maintain the form on all reps which I was happy with, struggled with the puah ups mostly.

    Good work all round by the 430 crew.

    Looking forward to tommorows session πŸ˜€

  24. michelle said

    Warm up: 1km row, mobility

    1.6km row
    100 pull ups
    200 push ups
    300 squats
    1.6km row

    Time = 43:52

    This was hands-down the hardest WOD I’ve done at the Cell so far. I felt like I was moving through the reps in slow motion! Loved it! (now that it’s over and I’ve recovered πŸ˜‰ )

    Awesome efforts from everyone today πŸ™‚

  25. Biljana said

    Cell Coaches – I am officially smashed!!!

  26. Amith said

    Warm Up – 1000m row, mobility

    WOD – As Rx’d
    49.08 minutes

    Thanks to steve for the strats on this one, disappointed didn’t finish within time cap, but still happy to have completed !!

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