Posts tagged murph

Murph: Honoring a Hero


Murph WODI hope everyone spent yesterday’s holiday the way they wanted! And took time to remember those that gave the ultimate sacrifice for the freedoms we have. After all, that’s what the holiday is all about. Many folks in the CrossFit community do a workout entitled “Murph“, to honor Murph” – Navy Lieutenant Michael Murphy, who was killed in Afghanistan June 28th, 2005. He was 29, from Patchogue, N.Y. Lt Murphy was awarded the Congressional Medal of Honor after his death. It’s a brutal workout if done completely – but the point is to do it in his honor, so 1/2 Murph or any sort of combo is fine too!

Learn more about Murph’s bravery and who he was…

I spent some time yesterday just sitting on my deck, feeling the somewhat cool breeze and soaking in the rays for a bit. I find sometimes that that’s one of the most effective ways for me to unwind and be still.  I have been feeling out of sorts and am working my way back to whatever my normal is this week —

Read This

Be Inspired

It's a Fresh Day


Sunday: Power Boxing with HB
Monday: Power Boxing
Tuesday: Yoga





Memorial Day Murph at CrossFit


Yesterday was a great day. Our CrossFit Impavidus community got together and did Murph so we could honor the fallen heroes. For his selfless leadership, courageous actions and extraordinary devotion to duty, LT. Michael P. Murphy received the Medal of Honor, the first service menber to receive the medal in Operation Enduring Freedom, and the first Navy recipient of the medal since Vietnam.

It was a great day with great people. Great energy and a really good, sweaty hard workout. When you are done, you feel that workout high and you feel that you can do anything. Now, a few hours later — all you want to do is nap. So I did!

This pic makes me laugh. John R. is a great athlete and the entire last mile he was trailing me –until he raced me at the end! Finish strong is what you say –and he not only finished strong but with a dramatic expression on his face.

1m run
100 pull ups
200 Push Ups
300 Squats
1m run

This year I finished in 47:33 and I used the band for 2 rounds just out of confusion really. The pull up rig was full and you had to grab space, so when there was a band there I just did what I normally do–in hindsight I should have pushed myself and done it all without. I could have.  I did quite a bit better than last year though – which is all you want to see: Progress!  Last year it was all bands –and it was cooler this year although don’t fool yourself. It was hot yesterday but not as stifling as last year!

This morning’s workout was painful after yesterday. Not going to lie — but I have some vacation coming up so I want to make sure I get my workouts in —

1 lap jog
Dynamic Stretching Drills


  • 12 Wall Ball Shots
  • 10 Sit Ups
  • 8 Box Jumps

rounds: 9 

Band Ham string stretch

Honoring Murph at CrossFit


Yesterday was a great day. I headed to CrossFit Impavidus for their Memorial Day ‘Murph’ WOD. I did ‘Murph‘ last April and the weather was pleasant. Yesterday – not so pleasant. Hot, Humid, Hot — but this was a great WOD, and great way to honor a real hero.  We started the day with National Anthem and read about Navy Lieutenant Michael Murphy,, who was killed in Afghanistan June 28th, 2005.  To do Murph with all the fellow athletes, many of them military — it took it to a bigger level.

So my Murph time for yesterday: 53:10. It was brutal. We were all drenched in sweat and just completely wiped out. We did a post WOD potluck as well – full of paleo and non-paleo food. It was really fun and great to spend time with some great people outside of the brutal body beatings aka WODs.

I got home and had to get ready for a small cook out  — We invited some neighbors over.  I love having people over because it forces you to clean up your house. Hannah walked in from the pool and said ‘Mom, the house is so clean and orderly.’ I said – let’s keep it this way ok? Easier said than done!  Great cookout, great friends, great food. I even made homemade strawberry ice cream with strawberries picked from Great Country Farm. It was a great day — and I slept great last night!


Memorial Day Murph at CrossFit Impavidus


CrossFit Impavidus Weekend Workout


Memorial Day weekend is here! I headed to CrossFit Impavidus for their free weekend workout. I have said this before but I like the open community workouts because I get to see some of the people that go to CFI at other times during the week. I am a 6A girl, so I rarely get to see the evening folks.

Once again- Coach Lori created a great, challenging WOD for the gang to do. It keeps you moving and you feel exhausted at the end – the way you should.

Dynamic Stretching
Tire Flipping in Teams

50m run/7 push ups
50m run/7 lunges
–1m rest–
50m run/7 air squats
50m run/7 pull ups
–1m rest–
50m run/7 burpees
50m run/7 Knees to elbow
Round 1=7
Round 2=4
Round 3=3

Push Up Challenge
15# plate on back 24
Push ups (no plate) 5
Push ups on knees 10
total: 39

It was a great day at CrossFit. If you aren’t busy this weekend and are in the Ashburn area, stop by CFI on Monday at 9A for a special WOD called ‘Murph’ –

“Memorial Day Murph” at CrossFit Impavidus

Monday, May 30.
Start time: 9A
Post Murph Pot Luck- at the box.
(Pot luck theme: lite brunch type food )

Show your support and head to CrossFit Impavidus Monday 9AM.

Find out more about Memorial Day Murph and how to register to become an official participant of The 2011 Memorial Day Murph.

Monday means Murph


Good  Morning Monday. It was a tough weekend full of hard workouts and hours and hours of lawn work. There really is something to doing lawn maintenance each season so that it doesn’t all pile up — I spent over 3 hours raking and bagging leaves in my back yard and I am still not done. Then I had to lug the lawn bags out to the front curb — it was like a mini-boot camp.  So – if you take the lawn work into account, I did not have a rest day last week –and I can feel it.

I woke up to find out that the workout of the day was ‘MURPH’. I’m always up for a challenge, but somehow this just didn’t appeal to me. But once I got there and started the workout, I went into auto pilot.  You can also split up the reps anyway that works for you — so I did the pull ups in reps of 10, and push ups/squats in reps of 20  –but the problem came up at the end –when I had a ton more squats to do! But I got through it –and then headed out for a mile run with jelly legs.

I stayed a bit afterwards to talk to my friend Ryan. We were talking about how you really do get energized by working out with a group of people that are pushing themselves as hard as you are.

Think about it — you go to your local Gold’s gym and you basically workout alone — even in fitness classes, the instructor is at the head of the class and you do your thing with little interaction. At CrossFit — you workout with a group — we are all doing the same workout (scaled as necessary), pushing as hard as we can — and when you feel like you can’t go on, there is another athlete or the coach right there to push you on — to encourage, to ‘wake’ you up.  You aren’t alone on that treadmill — waiting for that 30m time limit to come.  It’s such a different approach to fitness — engaging, challenging, supportive! Think about how much better that is than the solo globo gym experience….


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”.

Time: 47:13 (used blue band for pull ups)

Who is this Murph? Not sure I like him —


I woke up really late this morning – past 9A if you can believe it. It’s a combo of that time of the month and a few late nights combined with a little off paleo eating that seems to be making me feel this way.  So I got up and got dressed and headed out to Crossfit Impavidus for their Free Saturday WOD.  It was a tough one too —

warmup 2x
10 pass thrus
20 4 Count Jumping Jacks
10 air squats
Sampson stretch

Partner Murph
1m run
100 pull ups
200 push ups
300 air squats
1m run
You split it up among you and the partner — so we each did 1/2m run and then did 5 rounds of 10 pull ups, 20 push ups and 30 air squats. We came in 2nd — with a time of 24:16.

General stretching to cool down.

Murph Video:

Murph Workout at Crossfit


When someone says ‘nope, no running outside in the winter’, I tend to believe them. Apparently I am naive  because I got up and went to a WOD at Crossfit Impavidus. And what to my wondering eyes should appear? 2 half mile runs OUTSIDE! I did get to sleep in 45 extra minutes – so that was a bonus!

General Stretching

1/4 Murph
1/2 m run
25 pull ups
50 push ups
75 air squats
1/2m run
Total time: 19:08

Coach Conan suggested to benchmark my first Murph WOD, I should do the 1/4 but next time I should do 1/2 murph. Looking at the actual full Murph — it looks grueling….

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

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