Today there will be an 8am and 10am class offered. All other classes are canceled.
CF Jenks will be CLOSED on Monday May 30th Memorial Day.
“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 31, 2021.
Wod RX: 50:35
MURPH unpartitioned w/ 20lb vest
PR: 31:32 11/22/18
Murph no vest
73:10
First time with all the running
Murph hero Wod
20 rounds of cindy (5 Pull-ups, 10 push-ups, 15 air squats)
No vest
42:03 (PR)
Honored to pay tribute to this hero and all the others who have paid the ultimate price! ❤️
“Murph”
Straight through with 14# vest
49:38 (pr)
On muscle beach with Steph, Chrissy and Jamie! Perfect cool weather and not doing it after a weekend at the lake made it feel much better
Mile run: 6:54
Pull-ups: 10’s until 70, then 5’s
Push-ups: 5s then lots of 3, 2s
Squats: straight through
Mile run: 7:54
Murph No vest
5,10,15
34:10
6:30a
Murph w/ 20# Vest
20rds Cindy
53:14 (1st time with vest)
9:00a
Murph – No Vest
20rds of Cindy
48:53
Always an honor to do this WOD! Great job CFJ’ers!
Yesssss Ryan with the vest!!!!
WOD “MURPH” no vest
Mile 1: 6:31
10 rounds of:
10 pull-ups
10 push-ups
30 air squats
10 push-ups
Mile 2: 7:48
Time: 32:57
2021 w/ vest
36:16
2020 w/ vest
35:14
“Murph”
Partitioned 20 rounds of Cindy, no vest.
57:03 (12:20 PR)
Great job Josh!!! Hard work paying off in so many ways
No vest, 20 rds of Cindy
52:08
First time
Murph w/vest (20#)
20 rounds of Cindy
60:56
2021: w/vest 66:16
Murph
Strict pull-ups
Sliced and modified
4 k bike
5 rounds of 5-10-15
1600 m row
8 rounds of 3-6-9
44:04
20 rounds:
5 push-ups
5 pull-ups
5 push-ups
15 air squats/lunges
41:59
66:15
Scaled w/ black banded pull-ups and knee push-ups
(No vest)
First mile run time: 9:30
Unpartitioned
Murph-ish
4K bike
20 rds of Cindy w/even rounds 5 pull-ups/odd rounds 5 ring rows; knee push ups
4K bike
48:06
Murph
W/ Vest
45:28
20 Rds
5 Push-ups
5 Pull Ups
5 Push-Ups
15 Air Squats
Murph w/ Vest- partitioned
48:24
Thank you Murph and all that serve!
“Murph”
With a 20# vest and 20 unbroken rounds of 5 pull-ups, 10 push-ups & 15 squats
Time: 49:01
Thank you to all our service men and women who are serving or have served this great country! Happy Memorial Day Weekend!
Murph Rx’d. No vest
45:05
**Always such a humbling WOD – especially when trying to keep good standards.
Partition – For reference::
5 rounds: 15-25-35
Then
5 rounds: 5-15-25
first mile: 7:37
First Murph
66 mins
1mile
50 pullups 50 jumping pullups
100 push-ups 100 knee push-ups
300 air squats
1 mile
Partitioned
Murph 52:13
Unpartitioned, no vest
1 Mile 7:20
100 pull-ups 8:10
200 push-ups 15:58
300 squats 11:56
1 mile 8:49
Murph:
56:24
No vest
15-25-35 x 5
5-15-25 x 5
(Stole Shawn’s idea for the second year)
Wod w/ 30# vest
70:00
“Murph”
40:17 (could be PR)
Love seeing our CFJ community get behind an event like this. Happy Memorial Day CFJ family!
Annual Family Murph. We all did this without a vest. Mikaya did ring rows for pull-ups
Me: 88:30
Kellan: 46:18
Dawson: 53:11
Moses: 56:23
Mikaya: 70:16
Samara: 83:15
First time straight through
78:01
Murph (on Thursday)
1 mile – 13:35
100 pull ups – kipping banded (50 w/purple & black bands – 50 w/add’l skinny red) – 36:24
200 push ups (knee) – 57:48
300 air squats – 77:43
1 mile – 93:23 (14:33 mile)
Slower than last year but I ran my fastest miles of my life today and did harder pull ups than previous years, so I’ll take it. Grateful for this community, this country, and our able bodies.
Sad we weren’t able to do it with everyone but grateful for the push Jamie, Georgie and Steph.
Murph w/ 20# Vest
20rds Cindy
53:45
73:26
Rx unpartitioned
First time ever, woooow
Last time without vest was I think 50 something
“Murph” Rx’d 20# vest (out of town last week)
20 rounds of Cindy
45:47. (Pr)
*completed on 06/04/22. Thanks for doing it again T!
“Murph” no vest (completed on 6/4/2022- out of town on actual Murph day)
20 rounds of Cindy
46:20
1st mile- 8:30
2nd mile: 10:04
Thanks for doing it again with us Molls, T, G, and Amy!!!
05/31/2021- 51:38 (did it straight through but in reverse order)
Did Murph w/vest early with the girls on the outside rig and muscle beach. Had softball in Stillwater
62:30 last year 63:14
Need to be sub 60 next year.
Always an honor to do this workout.