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Lifting Ourselves and One Another

Monday, May 25, 2020

At Home WOD and WOD:

“Murph” – Complete 1 round for time of:

Run 1 Mile
100 Pull-ups (Milk Jug/Dumbbell Rows)
200 Push-ups
300 Squats
Run 1 Mile

*If you’ve got a 20# vest or body armor, wear it. 

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard

Comments: 14

350 Jumping Jacks
Pushups/10#DB Rows/Pushups/Squats

Might have done one extra round of 5/10/0/30. Lost count of the last 3 rounds so I figured I should do extra so I didn’t shortchange. So might have been 110 rows/205 pushups/330 squats. Whatever. 🤣 Front end loaded the pushups. They were definitely the worst.

Last time I did this was just after I joined CFC in 2016. Rowed 1600, 100 jumping pull-ups, 200 push ups, 300 squats, rowed 1600. I think I partitioned the middle into 5 sets 20/40/60. Took 56ish minutes.

Good job our small but mighty 10 a.m. class. Thanks for keeping me going to get under that 50 minute mark Brett.

Forgot to add the 359 jumping jacks at the end. 🤮

350 not 359

Mile run
100 dumbell rows -10#
200 Push ups – incline push ups
300 squats
Mile run
Did 10 rounds of 10, 20, 30

Did this one yesterday as have a busy day today!
I am just super happy to actually complete this WOD!!!!

Ugh! Thank goodness this only happens once a year;).
Running is not my thing, did this last year with 1800m rows instead and did it in 57 min. this is my first time doing the run for Murph. (Haha, actually tbh, this is the most running I have done in at least 5 years;). Took 64:05. Pull-ups were feet assisted ring pull ups, push ups were from the toes. kev and I did it at the field by our house. His time was 57:46.
We broke it into 20 rounds of: 5 pushups/ 5 pull-ups /5 pushups/ 15 squats.
…until next year.

Half-Murph 25:30

Subbed pull-ups with rows with 25lbs plates.
100 push-ups
150 squats

The only really challenge was the running (yes, even at 800m!)
Was going to break into 25 rounds but ended up doing mostly
6-12-18 sets. I have done 100 push-ups so many times since the box closed
it actually felt a bit easy. Will re-visit and do a full one this summer (maybe…)

500 Jumping Jacks
100 Dumbbell Rows (15lb/hand)
200 Push-ups
300 Squats
500 Jumping Jacks


The jumping jacks were awful, my calves cramped after the first 100 and only got worse from there. I may never say this again, but I would rather have been able to run.
The dumbbell rows were definitely too light, not a great sub for the pull-ups…
The push-ups and squats felt SO much better than last time, although that might be a result of the different movements that preceded them.

Very interested to try a ‘real’ Murph when I’m 100%.

Can’t believe how good it felt to workout with people!!! Thanks everyone for coming out and suffering together and for making me so darned happy about it!


first time doing Murph
Couldn’t run cause of the kids so subbed 3 miles on assault bike both times about 9 min
Banded pull ups
Pushups off knees
Broke it into 20 rounds

Did 10 rounds of 10/20/30
Used 15# DB for rows. Very light
Push ups from knees

So nice to be out with friends. This is definitely a wod to be done together. Thanks everyone!!!!!!

44 minutes and change.
Cindy partitioning….sort of….
15# DB rows
Push ups mostly from knees

So, even with easier DB rows I thought this a pretty good time until I realized when we got home that I was only doing 10 squats per round. 🤦🏻‍♀️
Because it’s Murph I tacked on the other 100 at home.

I can’t even describe how good it was to be in a group again. I may or may not have sat on the grass after and had a little cry that had nothing to do with the workout.

Missed Murph and missed all of you today! Sad face. Hope to do it soon – maybe next week. Nice work to all who did it!


Got a 20# vest a couple of months ago with the intent of doing Murph this weekend. Managed to get through it all, but dang I’m sore today. Would’ve taken well over an hour, but my wife was right next to me (I got out for the 2nd mile run 5 reps ahead of her,) so that definitely helped to speed us both up.

Managed to get this one done at the hall today. That last mile was damn hard. Nice work today everyone!!

57:42 RX’d with a 20lb vest and unpartitioned.

So disappointed I could not get to join everyone out in the field tonight.
had to do this one by my own self, in a field!
1 mile run, 9 min
5/10/15 x 20 rounds
Milk jugs were all I had available so that was quick,
Pushups were the nemesis – did from the knees
squats got a little rubbery towards the end.
1 mile run 9:40 – struggled a little with breathing on this last mile.
hope to see everyone soon,

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