Mar 18th, 2012

Category: CrossFit


“Murph” will be a non-coached informal WOD.  Please show up at 8am to Southie Orange and warm up on your own.  We will kick off the WOD at 8:30.  The 12.4 retest will also be going on in Southie Orange, heats will start at 8:30.

Run 1 mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 mile

You may partition the pull-ups, push ups and squats anyway you would like.

L2 – 50 pull ups/1oo push ups/150 squats
L1 – Run 1/2 mile (50 pullups/1oo push ups/150 squats)  run 1/2 mile


  1. Kate H. 03/19/2012 at 4:10 pm

    44 min., Level 2. B&R bands, knee push-ups. Next time, I want to do all the reps.

  2. Paul Lashway 03/19/2012 at 12:39 pm

    12.4 – 244rx…happy with the score, need to work on linked MUs from a deadhang

  3. Arik124 03/19/2012 at 4:06 am

    favorite CF workout. 44:01 no vest and 6 min improvement. now just need to learn how to do an air squat.

  4. Ranjith Zachariah 03/18/2012 at 11:45 pm

    Thrilled to do Murph for the first time. Kate knew Murph, so today was especially meaningful for her.

    48:14 (2 blue bands on pull-ups).

  5. Gill Pressman 03/18/2012 at 8:42 pm

    37:45, no vest. If anyone finds a wallet with my ID in it, it’s mine.

  6. Kyle 03/18/2012 at 2:37 pm

    47:47 w/25lb vest