Friday, 09/17/10

CrossFit Friday!

"Buddy Murph"
For time:
Run 1 mile
100 pull-ups
200 push-ups
300 squats
Run 1 mile

Partition the pull-ups, push-ups, and squats as needed.  For example, each partner can do 10 sets of 5 pull-ups, 10 push-ups, and 15 squats.  Another way to break it down is to have one partner do all pull-ups and push-ups while the other partner does all the squats.  The only requirement is that, between the two partners, you complete 100 pull-ups, 200 push-ups, and 300 squats.

The run route is from Arvin, along the back of the Supt and Comm houses, between the Comm and Dean houses, out to Washington Road and down to Kosciuszko's Monument.  Touch the base of the monument and then return to Arvin the same way.

Both partners must run both miles.  You cannot begin the pull-ups, push-ups, or squats until both partners are finished with the first mile.  You cannot begin to run the last mile until both partners have stopped working on the pull-ups, push-ups, and squats.  Your time stops when both partners are finished with the run and back in the '62 CrossFit room.


Anonymous said...


I substituted p/u and s/u in for the first two. I can't do many pull ups.

Kings said...


Murph is always tough- with or without a partner.

Thanks to Mac for the push. I think that he would have been 45-60 seconds quicker with a faster running partner.

Chris M said...

29:54 w/ Jake.

I think I definitely slowed Jake down on the run, so thanks for not leaving me in the dust.

Great WOD to roll into the weekend with!

kseki said...

46:14 solo...

Pauly D said...


Team Island did alright, but can do better.
Friday...maybe one last ride down to the shore is in store for this weekend.
Holla at yo boy.

Anonymous said...

Ran with Kings this morning...great friday WOD, and good work. We definitely pushed each other.
Kseki, doing this one solo is good training. Awesome job.

Chris said...

27:45 w/ COL Byers. Run was shortened, b/c we took Mahan B-Level past the statue to Arvin and then back by way of the same route. Good way to end the week.

Jason said...


Aberdeen Proving Ground, MD

ErinM said...

Buddyless Murphy

I halved the pull-ups and push-ups and squats. Blue band on the last half of the pull-ups.


Zachary said...

did this one solo, which thoug it was painful, was probably better than me slowing someone else down


Black and Gold CF Ancient said...

All you officers and NCO Black and Gold Crossfitters. Wanted to bring your attention to my Fight Gone Bad V fundraising page. As most of you know FGB is a CrossFit event that raises money for the Wounded Warrior Project. This is a charity really near and dear to my heart as I am sure it is for most of you. Take a minute to think about donating. If you have any questions shoot me a note at

Here is the link:

JC said...


Glad my intro to "Murph" was with a buddy and not solo.