Today there will be an 8am and 10am class offered. All other classes are canceled.
CF Jenks will be CLOSED on Monday, May 27th 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 27, 2023.
At home on Friday
1 mile: 13:47 (0:54 PR)
10 rds
10 ring rows – 20 knee push ups – 30 air squats
56:34
1 mile: 14:41
72:44
Compliments to Aspen for pulling me the last 400m.
Great work on that run PR!!
“Murph” w 14# vest
53:03
Mile ~7:33
Pull-ups sets of 10 until 60 then 5s
Push-ups 5s until 50’then 3s and 2s ouchie
Squats a few pauses
Mile ~7:50
Did it yday with Steph F! Today 13 mile run
2023: pregnant partner with Jessica 🙂
2022: 49:38 (pr)
2021: 52:39
“Murph” w 20# vest
38:55
20 rounds of Cindy
Quick 14 mile bike ride before to warm up.
Murph with a vest 53:33
5 pull-ups
5 pushups
15 squats
5 pushups
Just looked at last year and almost a 24 minute PR. Pretty happy with that
2023 first time with a vest 77:20
2022 first Murph no vest 59:12
“Murph” w/ 20# vest
41:06
20 rounds of Cindy
Mod Murph
4 k bike
20 rds
3 strict pull-ups
10 push-ups
8 R kb swings
8 sit-ups
4 k bike
= 46:26
Thanks to all who serve !
Murph unpartitioned W/20lb Vest
66:30
First mile 7:58
Pull ups 8-7-5 for 5 sets
Push ups 8-7-5 10 sets
Squats 10 sets of 30
PR Time 2019 48:55
Wod w/ vest
20 rds
46:12
Murph 60:22
1 mile: 9:03
10 rounds of:
10 pull-ups
20 push-ups
30 squats 51:25
1 mile: 60:22
Proud of my girls for doing the Murph today!
Emma 48:09
1 mile row
10 rounds of 5/10/15
1 mile row
Molly 63:50
1 mile run
10 rounds of 10/20/30
1 mile run
Murph
No vest, unpartitioned
44:45
2nd annual Murph Team Addition w/ Berlyn
40:09
*20 Rounds 5/5/15/5
Great work, CFJ!
44:07 (PR)
Mile 1- 8:30
Mile 2: 9:07
10 rounds of 10 pull-ups/20 push-ups/30 squats
Thank you to all those who serve or have served!
Compare to:
2023- 45:03
2022- 46:20 (rounds of Cindy)
2021- 51:38 (did it straight through but in reverse order)
* no vest
Murph Modified Partitioned
1 Mile Run
100 Pull-ups
100 Push-ups
115 GHD sit-ups
1 Mile Run
35:55
Murph no vest
Alternated between Kipping PU and Ring Rows with Cindy partition
39:13
Thank you to all that serve!
54:04. First time with a vest (12#)
1st mile 8:43
“Murph” w/ 25# vest
53:25
Murph no vest
20 rounds of Cindy
57:10
Murph W/ 20# vest – 48:06
20 rounds of Cindy
“Murph”
20# vest (first time weighted)
20 rounds of Cindy
54:56
First mile considerably faster than the second one
Great job CFJ fam!!!
Murph no vest
4k bike
20 rds of Cindy
4k bike
39:58
Compare to all with runs and no vest:
2023 43:40
2022 42:03
2021 43:43
2020 45:07
It’s an honor to pay tribute to those that have their lives for our freedom❤️
*gave
“Murph”
With no vest
20 rounds of “Cindy”
Everything unbroken
1st mile: 6:49
2nd mile: 7:52
Time: 37:12
“Murph”
With no vest
20 rounds of “Cindy” – Kipping Pull ups
1st mile: 6:34
2nd mile: 7:08
Time: 40:14
“Murph”
With no vest
20 rounds of “Cindy” – Kipping Pull ups
1st mile was: 9:21
Time: 65:50
43:59 last year
Same work out at eclipse on Monday
52:39
Rapid decline in fitness abilities
With 20# vest, 20 rounds Cindy
52:20