There will be three classes offered today: 6:00am, 8:00am and 10:00am
“Murph”
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.
Murph – Rx with 14# weight vest, 20 rounds of Cindy
48:35
Murph Rx’d w/20# vest. 5 rounds 20/40/60
50:19
*49:01 last year w/vest and 20 rounds of Cindy
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
MURPH
Wod RX w/ 20# Vest : 37:09
20 rounds of Cindy
Wod w/1600m row, ring rows, knee push-ups, no vest
47:43 (1:51 pr)
Half reps
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
5k Row
25:53
Grateful for all those who have made the ultimate sacrifice for the freedoms enjoy.
Straight through no vest 49:03
Thanks for making me stick to my plan!! Great job today!
Assault bike, partitioned 10-20-30 (rounds 3-10 divided air squats after pull-ups and push-ups)
50:38
Not a pr but kept pull-up sets of 10 unbroken
An additional 5k+ bike
30# vest
73:00
Murph – 51:28
Reverse order straight through- thanks Shawn for the idea!
1 mile
300 squats
200 push-ups
100 pull-ups
1 mile
No vest
Murph 20# vest
Straight through
50:49
Murph
No vest, 3 rounds 10,20,30, the rest 5,10,15
32:18
Rx’d. No vest, straight thru bottom up
55:00
Thanks Katie B. for trying it with me.
**great job to all that attempted to do all the reps legitimately
2019 – 42:54
2020 – 40:24
2021
8am Class
No Vest – 20rds of Cindy
36:38
10am Class
No Vest
5rds of 15-25-35
5rds of 5-15-25
46:10
Thank you to those great men and women who gave the ultimate sacrifice! God Bless America!
Murph no vest
1 mile
5 rounds
20 pull-up
40 push-up
60 air squat
1- mile
52:10
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
No vest
20 rounds of Cindy
53:30
67:14 w/20# vest & 20rnds Cindy
Last year 73 something
46:20 No Vest, 20 Rounds
First mile 7:45
2nd mile 9:45
Murph
1 mile run 10:05
20 rounds of cindy (5-10-15)
1 mile run between 10-11 min
43:43
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! ❤️
Proud of you!!! You did fab you lil running beauty!!
Great job on those runs, Molly!
“Murph” w/ 14# vest
52:39
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 😛
Murph
1 mile run
20 rounds of “Cindy”
1 mile run
No vest and push-ups from knees
51:08
Beat last year by 3:12
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.
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)
41:45
Thankful to be part of an amazing community! Happy Memorial Day, CFJ!
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.
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!
1 mile run
5 rds of 10 pullups*, 20 pushups, 30 squats
1 mile run
49:37
*Pullups were banded.
2022 goal will be the full workout faster than 49:37.
“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!
Murph without a vest: (did Cindy for partitioning)
51:49
*
Kids without a vest:
Samara: 64:24
Kellan: 48:37
Moses: 61:07
Jacee: 82:53
Mikaya
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
47:13
Murph w/14# vest
63:14
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!
Unpartitioned! Next year will be sub 60 minutes. Making that my goal and putting it out there!
“Murph”
No vest
20 rounds of Cindy
Rounds of 5 pullups unbroken.
Pushups from knees.
51:45
(last year 56:17)
In remembrance of all those who have given their lives fighting for our freedoms.
2021 Murph
No vest
69:23