Monday, May 31, 2021

There will be three classes offered today: 6:00am, 8:00am and 10:00am

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.

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.

Compare to May 25, 2020.

38 thoughts on “Monday, May 31, 2021”

  1. RX’D with 20 rounds of 5-10-15
    All pull ups were strict and unbroken
    Mile Run – 7:38
    100,200,300 – 34:25
    Mile Run – 45:26 (trying to catch up to Breck and got abad case of side stitches).
    Total time: 45:26

  2. WOD “MURPH” Rx w/ 20# vest
    1st mile: 7:24
    20 rounds of Cindy
    2nd mile 9:27
    (Did a handful of extra air squats, Breck no repped a few throughout)

    Time: 36:16

  3. Assault bike, partitioned 10-20-30 (rounds 3-10 divided air squats after pull-ups and push-ups)
    Not a pr but kept pull-up sets of 10 unbroken

    An additional 5k+ bike

  4. Murph – 51:28
    Reverse order straight through- thanks Shawn for the idea!
    1 mile
    300 squats
    200 push-ups
    100 pull-ups
    1 mile

  5. Rx’d. No vest, straight thru bottom up
    Thanks Katie B. for trying it with me.

    **great job to all that attempted to do all the reps legitimately

  6. 2019 – 42:54
    2020 – 40:24

    8am Class
    No Vest – 20rds of Cindy

    10am Class
    No Vest
    5rds of 15-25-35
    5rds of 5-15-25

    Thank you to those great men and women who gave the ultimate sacrifice! God Bless America!

  7. Murph no vest
    Straight through
    Mile 1: 8:45
    50:50 after 300 squats
    61:43 finishing time
    No walking on the mile which is a feat for me! Happy Memorial Day

  8. Murph
    1 mile run 10:05
    20 rounds of cindy (5-10-15)
    1 mile run between 10-11 min

    Have only ran a few 200s since last year’s 45:07

    Always a great hero WOD! So grateful for all that have served and are currently serving. Honoring those that paid the ultimate price is a great privilege! ❤️

  9. “Murph” w/ 14# vest

    Mile one: 7:17. Pull-ups: 1st set of 10 then all 5’s. Last mile 8:25. Previous years I thought my vest was 14# but it was closer to 11#. Funny how a couple of pounds makes a big difference 😛

  10. Murph
    1 mile run
    20 rounds of “Cindy”
    1 mile run
    No vest and push-ups from knees
    Beat last year by 3:12

  11. Murph- Rx w/ 20# vest: 66:16

    12:00 slower than last year. Need to start sleeping in the vest.

    Thanks to all of our CFJ members who have served, and thank you to all who paid the ultimate price for our freedoms.

    Until next year.

  12. Berlyn & I teamed up today and it was wonderful! I hope she wants to do it with me again next year this way 😉

    “Murph” no vests w/ 20 Rounds of Cindy, alt rnds (10 rnds ea)

    Thankful to be part of an amazing community! Happy Memorial Day, CFJ!

  13. First time running Murph – straight through with strict banded pull ups, knee push ups & air squats

    1 mile – 15:06 (ran 4 x 400m loops)
    100 pull ups – 27:37
    200 push ups – 47:06
    300 air squats – 66:11
    1 mile – 82:04 (last mile was 15:53)
    Already preparing to beat this next year.

    Grateful for our freedom, our health and our capable bodies. So proud to be a part of this community.

  14. So proud of everyone showing up today! Love our community and incredibly thankful for everyone at our gym & always, thank you to all who serve!

  15. 1 mile run
    5 rds of 10 pullups*, 20 pushups, 30 squats
    1 mile run
    *Pullups were banded.

    2022 goal will be the full workout faster than 49:37.

  16. “Murph”
    No vest
    Partitioned into 20 rounds of: 5 Strict Pull-ups, 10 Push-ups & 15 Air Squats
    Everything unbroken
    1st mile: 7:19
    2nd mile: 7:59
    Time: 42:43

    Thank you to all our service men and women who are serving or have served this great country! Happy Memorial Day!

  17. Jeremy Fullingim

    Murph without a vest: (did Cindy for partitioning)
    Kids without a vest:
    Samara: 64:24
    Kellan: 48:37
    Moses: 61:07
    Jacee: 82:53

    5 rounds
    400 meter run
    10 ring rows
    20 knee push-ups
    30 air squats

    Dawson modified d/t shoulder injury
    Between the miles he did
    4 rounds:
    25 KB sumo deadlifts high pulls
    50 sit-ups
    75 air squats

  18. Murph w/14# vest
    About 2 minutes slower than last year but when I did the mile and tracked it about a month ago the 400s came up a little short so I added a little distance to make up for it and make it a true mile of “400”s. Also pretty happy with my performance after 3 crazy days if not eating great and more drinking than I’m used to but I wouldn’t have changed it (Go Cowgirls).

    So very thankful for the freedom to celebrate any and all of our hero’s that gave their lives so we can do what we love freely. Also, so very thankful for our awesome community. Everyone fought hard today, way to go CFJ!

  19. “Murph”
    No vest
    20 rounds of Cindy
    Rounds of 5 pullups unbroken.
    Pushups from knees.
    (last year 56:17)

    In remembrance of all those who have given their lives fighting for our freedoms.

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