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Thursday 06 October 2011

Posted by The Coach on October 5th, 2011

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

Partition the reps as needed
If you have a 20lb vest or body armor, wear it

This WOD was named in memory of U.S. Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
It was first posted on, 18 August 2005.
The Operation that Lt Murphy was involved in at the time of his death, Operation Redwing, is re-counted by the surviving member of his team, one his best friends and fellow SEAL Marcus Luttrell in the book, “Lone Survivor“. We thoroughly recommend you grab a copy.

Post time to comments

The Cell's First Ever Member - Tracy in Sedona, Arizona


28 Responses to “Thursday 06 October 2011”

  1. The Cell said

    YAY Trace!!! We miss you girl!



  2. Scott F said

    Last time you messed me up ‘Murph’ …but tomorrow we dance. Bring it….

  3. Carole said

    Not looking forward to Murph!

  4. Flash!! said

    I cant wait to give Murph go! haha

  5. TheBattmanoftheTagTeam! said

    murphy, you and i will dance another day, just saying …

  6. mattyg said

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

    AS RXD
    Time 35.00 i think it was

    Did this WOD in march at 50 MINS smashed it by 15 mins kicked your butt today Murph

  7. The Cell said

    Solid time Matty! Solid!!!!



  8. Scott F said

    I knew we would be friends one day ‘Murph’

    As required – 43.21

  9. The Cell said

    Some inspiration for the day people…


  10. The Cell said

    If you don not cry when you watch this, then you are not alive…


  11. tash said

    Warm Up
    Run 400 m

    WOD “Murph” as Rx’d
    Run 1 mile
    100 pull ups
    200 push ups
    300 squats
    Run 1 mile

    SCALED to….
    Run 800 m
    50 Ring Rows
    75 Push ups
    100 Squats
    Run 800 m

    Reps 5 Ring Rows, 7 Push Ups,10 Squats for 10 RNDS + 5 Push Ups

    Time: 19.33

  12. corbz said

    MURPH as Rx’d, 26:00 flat

    Still had a bit of discomfort in my lower abs which slowed my pushups and pullups down but I’m pretty happy with my mile splits; 7:00 and 7:30. Not enough to catch MattyG though. Top effort mate

    A great WOD. Looking forward to it again in the future…kind of, haha

  13. Ash said

    Murph as rx’d: 31:20

    Pretty happy after doing Angie yesterday, but was hoping to crack 30:00, next time Murph, next time…..

    How did Mike go anyone???

  14. Michele said

    As much as the sun and surf is beautiful up here in coral bay…. I do miss you odd lot:-)

  15. Michelle said

    Warm up: Airdyne, mobility

    80cal Airdyne
    50 pull ups
    100 pushups
    150 squats
    80cal Airdyne

    Time = 24:02

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