2025-05-26 Memorial Day Murph

WARM
400m run
2 block run
std warmup
several sets of each movement in murph

MAIN

A. Murph. For time
{
1 mile Run
100 Pullups
200 Pushups
300 Air Squats
1 mile Run
}
time: 36:20

Did first mile run in 6:25. Then did:
15x (6 pushup, 5 Squats, 5 pullup, 4 pushup, 15 Squats (5/10/20 total)
5x (5 pushup, 3 pullup)
5x (5 pushup, 2 pullup)

2024-05-27 - Memorial day Murph

 //Memorial day Murph

WARM
400m run
1 block run
std warmup

MAIN

A. "Murph" (scaled because I can't do pushups right now)
{
1 mile run
100 pullups (all strict singles)
100 DBOHPress 2x20# (subbed for 200 pushups)
300 air squats
1 mile run
}
time: 43:39

2023-05-29 Memorial Day Murph

WARM
2 block run
std warmup
couple rounds of Cindy

MAIN

A. Murph. For time
{
1 mile run (6:25)
100 pullup
200 pushup
300 air squat
1 mile run
}
time: 39:11

(15 sets of 5-2-5-5-18; then 5 sets of 5-10)

2022-05-30 Memorial Day Murph

 WARM
3 block run
std warmup
several of murph movements

MAIN

A. "Murph"
{
1 mile run
100 pullup
200 pushup
300 air squat
1 mile run
}

I segmented as follows:
1 mile run
15 rounds of
{
5 pushup
1 squat
5 pullup
5 pushup
19squat
}
then 5 rounds without the squats

time: 35:10 <-- just 55 seconds worse than my best time, and 9 min faster than last year. 

2021-05-31 Memorial Day Murph

 Went to the park. Did Murph. Not my fastest time, but not my slowest either! (though probably my slowest in like 4-5 years)

A. "Murph"
{
Run 1 Mile
100 Pullups
200 Pushups
300 Air Squats
Run 1 Mile
}
time: 45:38

2020-06-27 Covid workout #78

Hi the park and did Murph again. Was really dragging at the end in the last part of the run :-p

WARM

stretching

MAIN

A. "Murph". For time:

{

1 mile run

100 pullups

200 pushups

300 Air Squats

1 mile run

}

time: ~40 min

2020-05-30 Covid workout #53

5th saturday in May, 6th Murph of the month

WARM
light stretching

MAIN

A. "Murph"
{
1 mile run
100 pullups
200 pushups
300 air squats
1 mile run
}
time: 38 min

2020-05-25 Covid workout #49 - Memorial Day Murph

Did Murph like every other memorial day, but gym being closed I had to do it at the park. Also, this was the 5th Murph this month, as I set a goal of doing it every Saturday in May plus memorial day. One more to go next Saturday.

WARM
light stretching

MAIN

A. "Murph"
{
1 mile run
100 pullups
200 pushups
300 air squats
1 mile run
}
time: 40:30 (not great, but not bad considering I did it 2 days ago)

(later)

B. 8km hike, 500ft climb

2020-05-23 Covid workout #47

Went down to the park, did Murph again. screwed up my counting so possible I missed a set?

A. "Murph"
{
1 mile run
100 pullups
200 pushups
300 squats
1 mile run
}
time: 45 min

2020-05-16 Covid workout #41

WARM
light stretching

MAIN

A. "Murph"
{
1 mile run
100 pullup
200 pushup
300 air squat
1 mile run
}
time: 43:27 (but I did like 1.2 miles at the end or something, so maybe 42 min-ish)

2020-05-09 Covid workout #36

Feeling like I hadn't been working hard enough, combined with what looked like was going to be a sunny saturday morning, decided to do Murph again.

WARM
light stretching

MAIN

A. "Murph"
{
1 mile run
100 pullups
200 pushups
300 air squts
1 mile run
}
time: 41:38

2020-05-02 Covid workout #31

Felt I'd not been pushing myself enough lately, so decided on a whim to do Murph this morning.

Not my fastest time, but out of shape, wet pullup bar w gloves, etc. Time was ok.

MAIN

A. "Murph"
{
1 mile run
100 pullups
200 pushups
300 air squats
1 mile run
}
time: 45 min (+/- 30 sec)

(Did 15 sets of 5/10/30; then 5 sets of 3/5/0, then 5 sets of 2/5/0; as grip was gone)

2019-07-14 Travel Workout

Thought I'd see how I did at Murph, having done it 2 days ago.

A. "Murph". For time:
{
- 1mile run

- 20 sets of
{
5 pullups
10 pushups
15 air squats
}

- 1 mile run
}
time: 42:30

2019-07-12 Travel Workout

Found a cool area beside the seine with pullup bars and such, so.... Murph!

A. "Murph"
- 1 Mile run
- 100 pullups
- 200 pushups
- 300 squats
- 1 Mile run

Did *approx* a mile run from apartement to workout area (~1.5k)

Then 20 sets of 5-10-15


Then ran back.

Time. 44:30

2019-05-27 Memorial day Murph

Had an appointment that precluded going to BCF at the two times they were doing Murph. So, Tom and I went and did it early at a local park. Tom did a half-murph and finished at 38:00. I finished at 34:18 - a PR, but did it segmented and without a vest

A. Murph: For time:
{
1 mile run
100 pullups
200 pushups
300 Air Squats
1 mile run
}

time: 34:18

(did 15* 5-10-20, then 5 rounds of 5-10)

2018-05-28 Memorial Day "Murph"

First time doing it with a vest, beat my time from 5 years ago without one.

WARM
few of every movement, and abreviated version of std warmup

MAIN

A. "Murph". For time:
{
1 mile run (6:40)
100 pullups
200 pushups
300 air squats (35:30 (So ~29 min)
1 mile run 44:30 (9 min mile)
}

Total time: 44:30,

Compare with:
2011: 60 min - Half-Murph
2012: 55:45
2013: 48:25
2014: 39:59
2015: 37:18
2016: 37:08
2017: 34:52
2018: 44:30 (w 20lb vest)

Segmented this year as follows:
10 rounds of 6 pushups, 5 pullups, 6 pushups, 20 squats (50, 120, 200)
5 rounds of 5 pushups, 5 pullups, 5 pushups, 15 squats (25, 50, 75 --> 75, 170, 275)
1 round of 5 pushups, 5 pullups, 5 pushups, 10 squats (80, 180, 285)
1 round of 5 pushups, 5 pullups, 5 pushups, 15 squats (85, 190, 300)
5 pullups, 5 pushups, 5 pullups, 5 pushups, 5 pullups (100, 200, 300)

2017-05-29 Memorial Day Murph

WARM
400m run
2x 5 pushups
2x 5 air squats
2x 5 pullups
std warmup

MAIN

A. "Murph"
{
1 mile run
100 pullups
200 pushups
300 air squats
1 mile run
}
34:52. -2:16 PR. Not RX as that's with a weight vest (maybe next year?)

I segmented as follows:
1 mile run (~6:30)
5 rounds: 5 pullups, 12 pushups, 20 squats
10 rounds: 6 pushups, 5 pullups, 5 pushups, 20 squats
5 rounds: 6 pushups, 5 pullups
(finished above at 27:00)
1 mile run (7:52)

I added:
B. 3 strict MUs

2016-05-30 Memorial Day 'Murph'

WARM
std warmup
200m run
2x
{
5 pullups
5 pushups
5 squats
}

MAIN

A. 'Murph'. For time. Rx is with weighted vest.
{
1 Mile run
100 pullups
200 pushups
300 Air squats
1 Mile run
}
time: 37:08 (-0:10 PR). This time broke it up as 15 rounds of 5 pushup, 5 pullup, 5 pushup, 20 squats, followed by 5 rounds of 5 pullups and 10 pushups.

B. 1 mile recovery run

2015-05-25 Memorial day "Murph"

The usual Memorial Day hero wod. Beat my time from last year, but still not Rx as I didn't wear a weight vest. Next year maybe.

WARM
std warmup

MAIN

A. "Murph". For time:
{
1 mile run (~6:30)
100 pullups
200 pushups
300 air squats
1 mile run
}

Time: 37:18 (-2:41 PR)

Broke up the middle section as 15 rounds of {5-10-20}, then 5 rounds of {5-10-0}. Pushups were the limiter. really should have done 5pushup-5pullup-5pushup-20squats for those first 15 rounds. Next year.

2014-05-26 Memorial Day "Murph"

The standard hero wod for memorial day.

WARM
2 rounds
{
5 pullups
10 pushups
}

MAIN

A. "Murph". For time. Rx is with 20lb vest (I did not wear a vest)
1 mile run
100 pullups
200 pushups
300 air squats
1 mile run

Time: 39:59. Previous best was 48:25, so +8:26 PR over last time.

I did the same approach as last year, doing 15 rounds of 5/10/20, finishing the squats, followed by 5 rounds of just 5/10 pullups/pushups, letting the legs rest up a bit for the run.