Partition The Pull Ups, Push Ups, And Squats As Needed
*Full RX Workout Includes A 20lb Vest
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Just finished watching the Medal of Honor Ceremony that Pres Bush presented to Murphs family. I suggest everyone watch this. It makes the workout not nearly so bad
FOR CONSPICUOUS GALLANTRY AND INTREPIDITY AT THE RISK OF HIS LIFE ABOVE AND BEYOND THE CALL OF DUTY AS THE LEADER OF A SPECIAL RECONNAISSANCE ELEMENT WITH NAVAL SPECIAL WARFARE TASK UNIT AFGHANISTAN ON 27 AND 28 JUNE 2005. WHILE LEADING A MISSION TO LOCATE A HIGH-LEVEL ANTI-COALITION MILITIA LEADER, LIEUTENANT MURPHY DEMONSTRATED EXTRAORDINARY HEROISM IN THE FACE OF GRAVE DANGER IN THE VICINITY OF ASADABAD, KONAR PROVINCE, AFGHANISTAN. ON 28 JUNE 2005, OPERATING IN AN EXTREMELY RUGGED ENEMY-CONTROLLED AREA, LIEUTENANT MURPHY’S TEAM WAS DISCOVERED BY ANTI-COALITION MILITIA SYMPATHIZERS, WHO REVEALED THEIR POSITION TO TALIBAN FIGHTERS. AS A RESULT, BETWEEN 30 AND 40 ENEMY FIGHTERS BESIEGED HIS FOUR-MEMBER TEAM. DEMONSTRATING EXCEPTIONAL RESOLVE, LIEUTENANT MURPHY VALIANTLY LED HIS MEN IN ENGAGING THE LARGE ENEMY FORCE. THE ENSUING FIERCE FIREFIGHT RESULTED IN NUMEROUS ENEMY CASUALTIES, AS WELL AS THE WOUNDING OF ALL FOUR MEMBERS OF THE TEAM. IGNORING HIS OWN WOUNDS AND DEMONSTRATING EXCEPTIONAL COMPOSURE, LIEUTENANT MURPHY CONTINUED TO LEAD AND ENCOURAGE HIS MEN. WHEN THE PRIMARY COMMUNICATOR FELL MORTALLY WOUNDED, LIEUTENANT MURPHY REPEATEDLY ATTEMPTED TO CALL FOR ASSISTANCE FOR HIS BELEAGUERED TEAMMATES. REALIZING THE IMPOSSIBILITY OF COMMUNICATING IN THE EXTREME TERRAIN, AND IN THE FACE OF ALMOST CERTAIN DEATH, HE FOUGHT HIS WAY INTO OPEN TERRAIN TO GAIN A BETTER POSITION TO TRANSMIT A CALL. THIS DELIBERATE, HEROIC ACT DEPRIVED HIM OF COVER, EXPOSING HIM TO DIRECT ENEMY FIRE. FINALLY ACHIEVING CONTACT WITH HIS HEADQUARTERS, LIEUTENANT MURPHY MAINTAINED HIS EXPOSED POSITION WHILE HE PROVIDED HIS LOCATION AND REQUESTED IMMEDIATE SUPPORT FOR HIS TEAM. IN HIS FINAL ACT OF BRAVERY, HE CONTINUED TO ENGAGE THE ENEMY UNTIL HE WAS MORTALLY WOUNDED, GALLANTLY GIVING HIS LIFE FOR HIS COUNTRY AND FOR THE CAUSE OF FREEDOM. BY HIS SELFLESS LEADERSHIP, COURAGEOUS ACTIONS, AND EXTRAORDINARY DEVOTION TO DUTY, LIEUTENANT MURPHY REFLECTED GREAT CREDIT UPON HIMSELF AND UPHELD THE HIGHEST TRADITIONS OF THE UNITED STATES NAVAL SERVICE.
Hello all, My brother Kimble and his wife Kyla are training for a marathan that’s goal is to raise money for Cancer research. They are competing and raising money in honor of my Uncle Lynn in Cedar Rapids who’s been battling cancer. The money goes to research and funding for blood cancer drugs such as Gleevac, the drug that has so far helped to control my Uncle’s cancer. Please consider donoting to help the cause. I really appreciate anything you can offer. You should be able to copy and paste the link below to go to the website to donate. Thanks!! http://pages.teamintraining.org/rm/rnr10/TeamGingrich
However, I did do all 100 pullups with the single band and all 200 pushups on my knees. I ran a sub 9-minute mile for the first mile… and under 11 on the last. I really, really, really wanted to quit because of my back. Thank you Nick, for helping me through it.
I’d like to attempt this again at a time that my lower back wasn’t in so much pain. Plus, I think I’ll start keeping track of my PR mile times – I’ve just been focusing on running them consecutively and working up to 5k/10k race paces for a few summer runs. I can’t wait for it to warm up so I can run outside!
45.59 no vest, rx everything else except probably my last 10 pull ups. Not sure chin cleared the bar. It was an honor to do this wor out in honor of Murp. Seeing his picture and reading Sam post was great motivation to work hard and not bitch about being tired.
February 14th, 2010 at 8:02 pm
Will tears wipe away the vomit that will be all over my 20 ib vest. Or should I bring extra cash for the dry cleaner?
February 14th, 2010 at 9:43 pm
Just finished watching the Medal of Honor Ceremony that Pres Bush presented to Murphs family. I suggest everyone watch this. It makes the workout not nearly so bad
February 14th, 2010 at 10:01 pm
Murph’s MOH citation:
LIEUTENANT MICHAEL P. MURPHY
UNITED STATES NAVY
FOR SERVICE AS SET FORTH IN THE FOLLOWING
CITATION:
FOR CONSPICUOUS GALLANTRY AND INTREPIDITY AT THE RISK OF HIS LIFE ABOVE AND BEYOND THE CALL OF DUTY AS THE LEADER OF A SPECIAL RECONNAISSANCE ELEMENT WITH NAVAL SPECIAL WARFARE TASK UNIT AFGHANISTAN ON 27 AND 28 JUNE 2005. WHILE LEADING A MISSION TO LOCATE A HIGH-LEVEL ANTI-COALITION MILITIA LEADER, LIEUTENANT MURPHY DEMONSTRATED EXTRAORDINARY HEROISM IN THE FACE OF GRAVE DANGER IN THE VICINITY OF ASADABAD, KONAR PROVINCE, AFGHANISTAN. ON 28 JUNE 2005, OPERATING IN AN EXTREMELY RUGGED ENEMY-CONTROLLED AREA, LIEUTENANT MURPHY’S TEAM WAS DISCOVERED BY ANTI-COALITION MILITIA SYMPATHIZERS, WHO REVEALED THEIR POSITION TO TALIBAN FIGHTERS. AS A RESULT, BETWEEN 30 AND 40 ENEMY FIGHTERS BESIEGED HIS FOUR-MEMBER TEAM. DEMONSTRATING EXCEPTIONAL RESOLVE, LIEUTENANT MURPHY VALIANTLY LED HIS MEN IN ENGAGING THE LARGE ENEMY FORCE. THE ENSUING FIERCE FIREFIGHT RESULTED IN NUMEROUS ENEMY CASUALTIES, AS WELL AS THE WOUNDING OF ALL FOUR MEMBERS OF THE TEAM. IGNORING HIS OWN WOUNDS AND DEMONSTRATING EXCEPTIONAL COMPOSURE, LIEUTENANT MURPHY CONTINUED TO LEAD AND ENCOURAGE HIS MEN. WHEN THE PRIMARY COMMUNICATOR FELL MORTALLY WOUNDED, LIEUTENANT MURPHY REPEATEDLY ATTEMPTED TO CALL FOR ASSISTANCE FOR HIS BELEAGUERED TEAMMATES. REALIZING THE IMPOSSIBILITY OF COMMUNICATING IN THE EXTREME TERRAIN, AND IN THE FACE OF ALMOST CERTAIN DEATH, HE FOUGHT HIS WAY INTO OPEN TERRAIN TO GAIN A BETTER POSITION TO TRANSMIT A CALL. THIS DELIBERATE, HEROIC ACT DEPRIVED HIM OF COVER, EXPOSING HIM TO DIRECT ENEMY FIRE. FINALLY ACHIEVING CONTACT WITH HIS HEADQUARTERS, LIEUTENANT MURPHY MAINTAINED HIS EXPOSED POSITION WHILE HE PROVIDED HIS LOCATION AND REQUESTED IMMEDIATE SUPPORT FOR HIS TEAM. IN HIS FINAL ACT OF BRAVERY, HE CONTINUED TO ENGAGE THE ENEMY UNTIL HE WAS MORTALLY WOUNDED, GALLANTLY GIVING HIS LIFE FOR HIS COUNTRY AND FOR THE CAUSE OF FREEDOM. BY HIS SELFLESS LEADERSHIP, COURAGEOUS ACTIONS, AND EXTRAORDINARY DEVOTION TO DUTY, LIEUTENANT MURPHY REFLECTED GREAT CREDIT UPON HIMSELF AND UPHELD THE HIGHEST TRADITIONS OF THE UNITED STATES NAVAL SERVICE.
SIGNED GEORGE W. BUSH
February 15th, 2010 at 6:17 am
45:44
I would like to find a vest for the next time we do this work out.
February 15th, 2010 at 8:49 am
Hello all, My brother Kimble and his wife Kyla are training for a marathan that’s goal is to raise money for Cancer research. They are competing and raising money in honor of my Uncle Lynn in Cedar Rapids who’s been battling cancer. The money goes to research and funding for blood cancer drugs such as Gleevac, the drug that has so far helped to control my Uncle’s cancer. Please consider donoting to help the cause. I really appreciate anything you can offer. You should be able to copy and paste the link below to go to the website to donate. Thanks!!
http://pages.teamintraining.org/rm/rnr10/TeamGingrich
All donations are 100% tax deductible.
February 15th, 2010 at 9:18 am
5404
No vest
February 15th, 2010 at 11:01 am
58:20. No vest
February 15th, 2010 at 11:02 am
1:05:22. Rx (w/ vest, straight through) PR by about a minute.
February 15th, 2010 at 11:14 am
47:35 no vest.
February 15th, 2010 at 11:27 am
55:58 no vest, clearly.
However, I did do all 100 pullups with the single band and all 200 pushups on my knees. I ran a sub 9-minute mile for the first mile… and under 11 on the last. I really, really, really wanted to quit because of my back. Thank you Nick, for helping me through it.
I’d like to attempt this again at a time that my lower back wasn’t in so much pain. Plus, I think I’ll start keeping track of my PR mile times – I’ve just been focusing on running them consecutively and working up to 5k/10k race paces for a few summer runs. I can’t wait for it to warm up so I can run outside!
February 15th, 2010 at 1:02 pm
44:00 no vest
February 15th, 2010 at 1:39 pm
41:40 no vest, ran outside.
February 15th, 2010 at 1:40 pm
41:48 no vest
Your a beast Sam.
February 15th, 2010 at 2:25 pm
52:50
no vest, 20 reg then 180 pushups on knees, pullups first & last 5 kipping 90 w/band, 8 min/mi & 10 min/mi
February 15th, 2010 at 2:33 pm
66:13 with my own 50lbs of extra weight.
February 15th, 2010 at 2:46 pm
Bless you Lt. Murphy, and thank you for you service.
69:14….incline pushups, jumping pullups on rings, Rx squats.
February 15th, 2010 at 2:50 pm
42:55 no vest/no partition……does anderson’s body hair = 20lb vest?
February 15th, 2010 at 3:17 pm
40:54 no vest outside run
February 15th, 2010 at 3:59 pm
58:54
no vest
25 skinny band/75 thick band pullups
knee pushups (those kick my tail)
ran inside
Thanks, Schotty, for running that last 1/2 mile with me. I don’t know if I could have kept running. I wanted to walk so badly…
February 15th, 2010 at 4:44 pm
61:15 no vest, ran the first mile straight through but had to walk some on the last mile, the rest of the workout rx.
February 15th, 2010 at 5:08 pm
40:41 no vest, ran inside
(crap..that wld really suck with an extra 20#!)
Mary, if you read this and want me to evaluate your back..i would be happy to do so.
February 15th, 2010 at 5:49 pm
44:23 no vest and ran on treadmill
February 15th, 2010 at 6:19 pm
59:00 no vest. Probably one of the hardest Ive done since I joined the crossfit fam.
February 15th, 2010 at 7:40 pm
48:20 rx except no vest
February 15th, 2010 at 7:47 pm
34:37 no vest, treadmill
February 15th, 2010 at 8:09 pm
49:21 ran first 1/4 with the vest…hahaha…I tried….other than that Rx
February 15th, 2010 at 8:23 pm
51:22
Single Band Pullups
Girl Pushups
Split into 5 rounds
Sam- thanks for the story behind Murph. Workout was hard, but it is very motivating to know who the workout was named after.
February 15th, 2010 at 9:28 pm
48:18.
February 15th, 2010 at 9:57 pm
45.59 no vest, rx everything else except probably my last 10 pull ups. Not sure chin cleared the bar. It was an honor to do this wor out in honor of Murp. Seeing his picture and reading Sam post was great motivation to work hard and not bitch about being tired.
February 16th, 2010 at 9:02 am
49:54 no vest…..was a little dissapointed with the last mile…..f’in air squats.
February 18th, 2010 at 10:25 pm
50:49 no vest knee pushups band pullups
February 19th, 2010 at 5:02 pm
49:15
no partition pullups needed some work by the end more like forehead to bar.
February 19th, 2010 at 5:03 pm
No vest either