Double “Murph

  • 2 Mile Run
  • 200 Pull-ups
  • 400 Push-ups
  • 600 Bodyweight Squats
  • 2 Mile Run

Notes: Long one today!  Make sure you pace the 2 mile runs accordingly.  You don’t want to sprint out of the gate and realize you still have a hour of work in-front of you.  For all those that will have bicep tears after all the kipping pull-ups, suck it up and attribute it to being AWESOME!





23 Responses to “WHITEBOARD – 1 APRIL 2011”
  1. LT says:

    WOW! Dan are you doing this with a weighted vest?

  2. Brennan says:

    I have many issues with the Crossfit main site, but the Hero workouts are not one of them


    The Hero WOD Michael is named after a Navy SEAL killed while trying to rescue Michael Murphy and his men


    These guys make me feel like a real wuss

  3. Dedik says:

    Lets pull a train car…

  4. grzm says:

    Awesome! This is the perfect opportunity to break in my sandals!

  5. even I figured out this was April Fool’s immediately. Murph maybe, but double Murph, fool me once…and yes, I will be wearing a weight vest.

  6. Freddy says:

    Ya got me.

    I was cold busted.

    What is the real WOD?

  7. Dara says:

    WOD, as RXd. 2hrs 23 minutes

    Quit the bellyaching

  8. Maguire says:

    I am hoping to do this unbroken.

  9. Robin says:

    Murph…62 minutes
    assisted pull-ups with white band
    rounds 7,8 & 9 push ups on knees

  10. grzm (Michael) says:

    scaled murph:
    1 mile run
    5 rds of 5 pull-ups, 10 push-ups, 15 air squats
    1 mile run

  11. Dedik says:

    Regular Murph

    Both miles ran and 6 rounds of double Cindy (60, 120, 180) complete with the 22# weight vest. 50:41

    That was the first Crossfit workout that I had to quit. I couldn’t do anymore work.

    New goal: Do Murph as prescribed.

  12. AG says:

    2 miles – 16:45
    200/400/600 in 10×20/40/60 – 1:10
    2 miles – 17:45

    I’m not gonna be able to move tomorrow

  13. The Champ says:

    DL, turkish getups got me down.

  14. Shawn says:

    Half Murph (due to time) 29:30 (PR)

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  • John Donne – Meditation 17

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