Saturday 22.11.14



In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.


For time:

  • 1.6km run
  • 100 pull ups
  • 200 push ups
  • 300 squats
  • 1.6km run

Rx – men wear a 20lb vest, ladies wear a 10lb vest.

For fun version – With a partner, sharing the load.

Coaches notes:

  • Partition the reps as needed. Most people will break this up into 20 rounds of Cindy (5 pull ups, 10 push ups and 15 squats)
  • Pull up’s allowed on bands but only from a certain colour – otherwise it’s Ring Rows
  • Share.The.Workload
  • Keep reps legit and keep count!
  • Weighted vests for individuals will only be given out at the coaches discretion
  • Start and finish with the run
  • 50 minute time cap
Sharing is Caring ;)
  • eliza says:

    Thanks Murph.
    43.16 subbed ring rows.
    Thanks Renee awesome partner in today’s workout.
    Thanks coach pip

  • Craig W says:

    RIP Murph

    Did the 6am class (awesome session Coach Pip).
    PR’d the RX version with weight vest – 36:11
    (5 min PR)
    Great support going round today and thanks to Alina for pushing me in that last lap to make sure I finished strong

  • Karl Buchhorn says:

    Really battled today.

    40:15 as prescribed, 4 minutes slower than I did about a year ago but that’s okay. Just the body an brain didn’t have much go in it today.

    Good training session nevertheless, ready for another tough week.

  • Matt B says:

    First time doing Murphy and I’m still feeling the effects as I lay on the couch.

    37:02 without a vest (maybe next time, now that I know what I’m in for!)

  • TarrynC says:

    Decided to take the challenge and go solo. Subbed the run for 25 cal on the airdyne and did ring rows (thanks Coach Ben!). Finished 16 rounds plus 5 ring rows and 5 squats. Pretty happy with that, and glad I went solo (even though I regretted it during the workout)

  • Ray Simonsen says:

    Partnered with Sam B
    Ring Rows for me. Sam legit pull ups.
    Finished 32.40.

    Thanks to Coach Pip and to Coach Ben- You did really help in those final runs mate thanks!
    It was great to see Craig and Rosey smashing out the workout RX. It is so inspiring, that I one day look forward to looking that smashed at the end of the workout.

    This was my first time doing Murph, so thanks for the opportunity.

  • zacbax says:

    1st time doing murph solo just got it done in 48:25 was tough but good fun

  • kirsten says:

    worked with Manisha
    we finished in 38.58
    sub. pull ups to ring rows.

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