Creative Destruction

“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.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

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.

Today i went to crossfit oakland, after slacking all week.

I showed up and saw a friend i’d met last year when at cf oakland, while chatting the coach comes up to me and says “so are you doing murph today?”

“uh is that the workout?”

“yes”

“uh, well, I guess so.”

Then I quickly run to the toilet because I am afraid.

so, today, murph: 57:00 (cindy-style)

the run really destroyed me i thought i should have been able to go faster for the first ten cindy-rounds at least, but no dice, it was a horror show. oh well, at least it was sub 60.