Tuesday, March 17, 2009

Harbor City2
 GT Rugby on Spring Break

Workout of the Day

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

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.

Post time to comments.

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Showing 18 comments
  • Margaret
    Reply

    It’s like crickets chirping out there…Murph inspires silence. last night I did back squats and couldn’t get the 2nd rep of the 3 rep max at 54 kilos. I guess that means that 54 kilos really is my 1 rep max. then I followed that up with “scout” or “hank” which was 7 rds of 5 burpees, 10 GHD’s, 15 OHS w/PVC, 11:07. LaLa did it with me and was cursing my name. Today I did J.T. with the harness contraption for HSPU and the black band for ring dips: 20:40. Having lower body DOMS now and can look forward to upper body DOMS around 4pm. That will be my cue to start drinking.

  • David Hodges
    Reply

    I am going to do my first Murph to-day.
    Pray for us sinners, now and at the hour of our death.

  • DHall(new and improved)
    Reply

    I did Kelly today and thought about this:
    Stupid Facts – The Human Body
    The ashes of the average cremated person weigh nine pounds.
    The skeleton of an average 160-pound body weighs about 29 pounds.
    By age 60, most people have lost half their taste buds.
    A person who smokes a pack of cigarettes a day will (on average) lose two teeth every 10 years.
    90 percent of the population has an “innie” belly button.
    The average human will shed 40 pounds of skin in a lifetime.
    A fingernail or toenail takes about six months to a year to grow from base to tip.
    The human body has 70,000 miles of blood vessels.
    The thumbnail grows the slowest. The middle nail grows the fastest.
    The space between your eyebrows is called the glabella.
    The surface of the human skin is 21.5 square feet (2 m2).

  • RyanJ_CFATL
    Reply

    I saw on HQ that some people do 1 mile, then 20 Chelsea rounds (5, 10, 15 of each), then 1 mile. Might try that rather than 100, 200, 300.
    See everyone tonight. Gonna be fun.

  • Erin
    Reply

    Hey everyone, Just wanted to wish Ian a very HAPPY last birthday in his 20’s!! Happy Birthday Ian!!

  • Laura
    Reply

    Here are the details for Paintball. It will be on Sunday April 12th in the morning from 10am-2pm. We will be done around 2pm so those of you with family in town can do Easter stuff with them for dinner. Those of us with no family in town will then find a bar and have a cocktail or two and nurse our wounds. (much better than Easter last year where I ran 12 miles, gross). To play, you must sign a waiver and give me $30 by March 25th. You can also give it to Bethanie to give to me, or rugby players can give to Mike Aaron. Waivers are in the cubbie shelf near the door of the gym or print one out online from the Nitro website.
    My co-workers kid plays at Nitro and he said that we can buy extra paint at walmart for cheaper than they sell it for. I will double check with Nitro and try to pick some up. We need at least 20 players, so let me know ASAP that you are in so that I can confirm our reservation and let them know we have enough players.

  • Laura
    Reply

    Momo, thanks for the WOD yesterday. I am more sore today than I have been in a while, so I got a really good work out. I didn’t mean any of the things I said during the work out yesterday. . .it was the Turrets Syndrome talking.

  • Margaret
    Reply

    you’re welcome, LaLa. it was fun to workout with you and George.

  • VAS
    Reply

    Happy Birthday Ian.
    And happy St. Patrick’s day to everyone else.

  • VAS
    Reply

    Hey Johnathan, how about walking down stairs?
    Where do we run the 1 mi around the gym?

  • Heidi_CFATL
    Reply

    Happy Birthday Ian!
    Are there any birthday bash plans this weekend?

  • David Hodges
    Reply

    Come on, people! Seriously, somebody post a time or something. I had nothing with which to compete since nobody posted his time here. Oh well.
    I just finished Murph, as Rx’d, Cindy-styled partitions. All sets unbroken.
    Time was 42:44. I have no idea if this is good or bad, but I can say that the second mile was unbelievably long.

  • Amber Thompson
    Reply

    just got back in town, got cut last nite at the audition, it was crazy! they were handing tickets to alot of clowns for good tv, it was fun though, glad i made it a couple rounds! ready to get back to the gym tommarow! i need my ass kicked!
    Happy bday Ian!!your old

  • Matthew Queen
    Reply

    Manly Murph w/20# vest:
    1:01:01.
    No, that’s not a typo.

  • Bethanie
    Reply

    First time doing Murph 1:00:30. Broke it up Cindy style and did about half the pull ups CTB. balls.

  • kba_cfatl
    Reply

    1st time finishing Murph.
    57:31 as Rx w/partitions
    the push ups burned my arms almost made me upchuck and that last run was not really a run, more like walk and then try to sprint a few seconds every so often to get it over with.
    I did not see any other females put their name on the board besides Elizabeth S. I put mine based on a quick scan of the white board for today’s times, so I am not 100% sure.
    Happy B’day Ian, fellow piscean.
    Congrats Amber for making it through those rounds. Too bad they did not pick talent v.s. the clowns for TV ratings.

  • Jonathan H CFATL
    Reply

    Murph, Rx – 41:52
    My first run in with this workout, and it’s definitely not to be taken lightly. I did my first mile in about 6:10 though (chasing Ken) so I was fairly pleased with that.
    I got totally dominated on the pushups, I hate that weakness of mine.
    Great job to everyone else who did this today, especially all the other first timers!

  • Arthur
    Reply

    Murph 56:30…ish
    This is my first time doing Murph and I finished around 56:30 or something. Honestly, I was ready to throw up for the last half of the work out so I didn’t care to see the exact time. I was happy I kept full range of motion for all exercises and did them as Rx, though I did need some rest in between sets. Also, some of us messed up on the run (sorry we didn’t pay close enough attention to your instructions Bethanie) so the first mile was definitely more than a mile. Oh well, I was very tempted to do the half-Murph thing but I am glad I pushed through.
    Oh and this is my first post ever…

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