http://trinitytraining.blogspot.com/2009/02/murph-for-miller-2009.html
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
The Pull Ups, Push Ups, and Air Squats may be done in segments (for example 20 sets of 5/10/15.) This is an extremely intense workout and may be scaled down as needed, do a Half-Murph or Quarter Murph. You may also sub Jumping Pull Ups or do band assisted Pull Ups at a 1 to 1 ratio. If Pull Ups are an issue sub with Inverted Rows at a 2 to 1 ratio.
Regardless of you fitness level please complete some form of this workout as it is in memory of a friend of our community who was killed in action in Afghanistan. See the above link for more information on the Murph for Miller. Several of us will be going to Tri-Cities CrossFit in St Charles to participate in this charity event, please come out and show your support. You can contact me with any questions.
If you can't make it out to the event, please post your time and which version you completed to this Post. I will make sure the Facilitators of this charity event are aware of our participation.
Full Murph as RXed 1:05:40!!! My goal was to finish under 1 hour, but I am very pleased with my performance. By far and away the HARDEST thing I have ever done. Thanks to Brian Melvin, Lou Hayes, and Mark from CrossFit Tri-CIties for hosting a great event for an even better cause.
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