Sunday, September 11, 2011

Sunday, September 11, 2011

Lieutenant Michael P. Murphy.

Congratulations Leota T., for completing Saturday’s International Peace Half Marathon!

Join us today from 8a until 11a for our second annual September 11 “Murph” challenge. These classes are loaded in MINDBODY and open to MPH athletes—we look forward to seeing you there!

Murph
for time:
1-mile run
100x pull-up
200x pushup
300x squat
1-mile run

Start and finish with a one-mile run. Partition the pull-ups, pushups and squats as needed. If you have a 20-pound vest or body armor, wear it.

Compare results to September 11, 2010.

workout courtesy of crossfit.com

8 Comments

  1. Ryan D. | September 11, 2011 at 10:50 am
     

    Thanks coaches for letting me go the whole way, and everyone for the encouragement.

    An even bigger thanks to all those who have sacrificed and continue sacrifice to keep us safe.

    Bear witness – Honor – Never forget

    Reply
  2. joepap | September 11, 2011 at 11:25 am
     

    Coaches: Wanted to thank you for doing this today, on your ‘day off’. I’m sorry that I couldn’t be present.
    @work 41:40 (1/2x), greenband

    Reply
  3. Rob | September 11, 2011 at 11:50 am
     

    One of the great workouts in honor of an amazing story. Thanks coaches for putting this together again.

    Reply
  4. jwood30 | September 11, 2011 at 12:08 pm
     

    Thank you coaches, I have been thinking about this workout for a long time.

    Reply
  5. mike | September 11, 2011 at 12:42 pm
     

    Me too me too – I always wake up on Sept 11 with a pang of sadness. This was a great way to spend the day.

    Reply
  6. b-kay | September 11, 2011 at 12:46 pm
     

    –Scores–
    Brian T.: 42:42
    Michael F.: 40:44
    David S.: 44:42
    Jeff W.: 44:19 (3/4x)
    Jen M.: 41:46 (1/2x)
    Ted K.: 43:56 (3/4x)
    Benjamin T.: 52:40 (1/2x)
    Matthew W.: 39:20 (sub: strict bodyrow; 3/4x)
    Katie M.: 46:10 (sub: jump-stretch strict pull-up, blue; 3/4x)
    Holmes H.: 45:09 (sub: jump-stretch strict pull-up, red; 3/4x)
    Brad R.: 45:31 (sub: jump-stretch strict pull-up, blue; 3/4x)
    Kris C.: 42:38 (sub: jump-stretch strict pull-up, blue, row; 3/4x)
    Leota T.: 12:05 (no run; 1/4x)
    Rob K.: 48:51 (+20-lb. vest)
    Mike S.: 46:50 (+20-lb. vest)
    Ryan D.: 39:28
    Chris C.: 39:33 (3/4x)
    Jason C.: 42:37 (3/4x)
    Caitlin S.: 36:11 (sub: jump-stretch strict pull-up, blue; 1/2x)
    Alissa G.: 47:23 (sub: jump-stretch strict pull-up, blue; 3/4x)
    Keena S.: 44:01 (sub: jump-stretch strict pull-up, green; 1/2x)
    Tamra F.: 26:06 (sub: jump-stretch strict pull-up, green, row; no run; 1/2x)
    Robert W.: 20:20 (sub: 1x 800m run, strict bodyrow; 1/4x)
    Clint R.: 43:11 (3/4x)
    Christine S.: 43:01 (3/4x)
    Jeremy N.: 41:02 (1/2x)
    Chris T.: dnf
    Julie G.: 47:30 (sub: jump-stretch strict pull-up, green; 1/2x)
    Jim D.: 52:07 (sub: jump-stretch strict pull-up, green; 1/2x)
    Set S.: 44:19 (sub: jump-stretch strict pull-up, green, incline pushup; 1/2x)
    Kaisa A.: 53:13 (sub: jump-stretch strict pull-up, red; 3/4x)
    Campbell R.: 39:58 (sub: strict bodyrow, incline pushup; 1/2x)
    Rocio Q.: 31:11 (sub: strict bodyrow, 1/8x incline pushup; 1/4x, 1/2x run)
    Neil A.: 42:56 (3/4x)

    Reply
    • b-kay | September 11, 2011 at 12:49 pm
       

      Notes for today:
      –45-minute time limit (out the door)
      –3/4x, 1/2x and 1/4x scaling excludes run

      Reply
  7. Mrs. F | September 12, 2011 at 7:12 am
     

    Congratulations to everyone who ran Murph! Great accomplishment and great efforts by everyone.

    Reply

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