Program Note – Our new off-season training cycle will begin on June 6, 2016. Please make sure you’re ready to hit it hard, and as always, try to find a few training partners to push you and help you to find your optimal training environment. Alternatively…find a way to move to San Diego and train with us!
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In honor of Memorial Day and the sacrifices made by so many heroes of our armed forces . . .
“Murph”
For time:
Run 1 Mile
100 Pull-Ups
200 Push-Ups
300 Air Squats
Run 1 Mile
If possible, perform with a 20/14 lb weight vest or body armor. While some of us who have been doing this a while always did this as a chipper, and it was done that way at Games last year, I do not suggest performing it that way. It is tough on the body and can potentially ruin the rest of your training week. Please partition the pull-ups, push-ups and air squats. You may choose to partition them however you’d like, but the typical way is to perform this as 20 rounds of “Cindy” – 5 pull-ups, 10 push-ups and 15 air squats, sandwiched between two one mile runs. Please be safe.
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“A hero is someone who has given his or her life to something bigger than oneself.” – Joseph Campbell
The above workout is a combination of the CrossFit workouts “Nate” – named after Nate Hardy, and “Murph” – named after Lt Michael Murphy. If you are not yet familiar with Medal of Honor recipient Lt Michael Murphy, please click here and read about his acts of courage and selflessness
. He, and the many others that have served and conducted themselves with similar bravery, represent the best of our country. Please take pride in honoring and remembering them this Memorial Day.
45:08 with a vest, chipper, not partitioned. Love doing this every year as painful as it is
49:05 with a 20# vest. Par! Did 20 rounds of 5 push-ups, 5 pull ups, 5 push ups and 15 air squats. Definitely the fastest partitioning that I’ve ever tried since push ups are what slow me down so much.
44:?? with a 12# vest. I didn’t have my extra weights for my vest to make it 20#, probably a good thing though, had a nice little rip from competing on Saturday and was more sore than I thought. Still an honor to be able to do this every year. Ran an extra mile with my mom who completed all the reps as prescribed for the first time ever!!
61:22 with #20 vest. 2015 games standards. Push ups were weak. Pull ups were a breeze.
38:56 with 20lbs vest done like the 2015 games 1 mile run 100 pull-ups (10×10) 200 push-ups (10×20 or 21 lost count so prolly did an extra round) 300 squats (just went slow, sometimes fast) 1 mile run (first 1/4 mile slow and then sped up as my legs caught some wind) Thank you to all that serve and always remember the ones who have fallen for our nation. Also if you are looking for a good weight vest get a MIR barowed one from a buddy and it’s a Cadillac, he has had it for years and it’s still… Read more »
50:30 as Cindy w/ a vest. Looking at these times, wow, you people are either ridiculous or I kinda stink. Or both.
29:41, with 10 kg weight west, cindy Split, PR!
43:29 with vest
44:00 Cindy style with vest
45:46 – Done as a chipper with a 20# vest.
Damn son!
41:23 w/ vest. Partitioned into 20 rounds of Cindy. Such an awful workout in a good way.
39:30 no vest
34:10 no vest PR
43:40 w/vest and not partitioned
34:29 no vest, run was an extra 300m total, biggy
Last time I did it 100-200-300 and it was around 10 minutes slower. I can’t imagine doing it straight through with a vest, would be twice the battle.
36:10
11:31 second PR!!!! I’d say I’m fitter than last year!
Damn you must have got a little fitter 🙂
Did you do that with a vest and in a chipper format? Either way you crushed it!
No vest and done as Cindy. Wanted to see how I compared to last year. Next year for sure with a vest and straight through.
Got 14.place overall at the meridian regionals
I had some good moments and some bad hahaha
I know what I need to work on and come stronger next year.
Just wanna congratulate all the invictus athletes on a great performance and thank the coaches for good programing. And thanks to the invictus community ☺???
Congrats SIggy! We are all very proud of you!! Lots to reflect on BUT lots to look forward to in a bright future!
Congrats Bro.
Great job and glad you had the opportunity to go whoop it on!