MURPH INDIVIDUAL Rx

1-mile run

100 Pull-Ups

200 Push-Ups

300 Squats

1-mile run

 

Males wear a 20lb GO RUCK rucksack

Females wear a 14lbs GO RUCK rucksack

1 Anthonie Wain CROSSFIT SHAPESMITHS
2 Archie Cable CROSSFIT SHAPESMITHS
3 Arnold Ayoo CROSSFIT SHAPESMITHS
4 Ben Cossey CROSSFIT SHAPESMITHS
5 Daniel Cater CROSSFIT SHAPESMITHS
6 DEAN MARMON CROSSFIT SHAPESMITHS
7 JAKE ALSOP SHAPESMITHS
8 Jamie Mckeown CROSSFIT SHAPESMITHS
9 Jonathan Kinnear CROSSFIT SHAPESMITHS
10 Justin Collis CROSSFIT SHAPESMITHS
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15 Alice Sommerville CROSSFIT SHAPESMITHS
16 Alja Spoljaric CROSSFIT SHAPESMITHS
17 Chene Smith CROSSFIT SHAPESMITHS
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20
1 Kareem Ayoub CROSSFIT SHAPESMITHS
2 Liam Holmes CROSSFIT SHAPESMITHS
3 Marc Perez CROSSFIT SHAPESMITHS
4 Massimo Venezi CROSSFIT SHAPESMITHS
5 Matteo Bossi CROSSFIT SHAPESMITHS
6 Matthias Simonet CROSSFIT SHAPESMITHS
7 Michael Glenn CROSSFIT SHAPESMITHS
8 Oliver cummings CROSSFIT SHAPESMITHS
9 PAUL WHEELER INDEPENDENT
10 PETER SMALL CROSSFIT SHAPESMITHS
11 Raffaele D’Urso CROSSFIT SHAPESMITHS
12 Runar Peters CROSSFIT SHAPESMITHS
13 Tristan Smith CROSSFIT SHAPESMITHS
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15 FLO WONG CROSSFIT SHAPESMITHS
16 JESS THOMSON CROSSFIT SHAPESMITHS
17 KIRSTY HENDEY CROSSFIT SHAPESMITHS
18 VICTORIA ENGLEMANN CROSSFIT SHAPESMITHS
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MURPH PARTER Intermediate 


The below workout is a partner & intermediate version of Murph.

Teams of two, alternate ~400m runs, with 1x GO RUCK rucksack between 2, using it as a 'baton', until they accumulate 1-mile.

With one person working at a time, the subsequent body of repetitions (pull-ups, push-ups & squats) can be divided between the pair - however the team sees fit.

The working athlete must be wearing the rucksack to complete the running that bookends the workout & the squats ONLY. For the pull-ups and the push-ups, there is no rucksack being worn.

It can be taken off, passed and worn as many times as is necessary between the pair during the squats.

To finish the workout the teams of two once again alternate ~400m runs, with 1x GO RUCK rucksack between 2, using it as a 'baton', until they accumulate 1-mile.


1-mile run

100 Pull-Ups

200 Push-Ups

300 Squats

1-mile run

 

Males wear a 20lb GO RUCK rucksack for the run and the squats.

Females wear a 14lbs GO RUCK rucksack for the run and the squats.

 

1 CrossFit gangster CROSSFIT SHAPESMITHS
2 Couple of Jerks CROSSFIT SHAPESMITHS
3 DCPD CROSSFIT SHAPESMITHS
4 Dream Team CROSSFIT SHAPESMITHS
5 Not Fast, Not Furious CROSSFIT SHAPESMITHS
6 Nick/Sukh CROSSFIT SHAPESMITHS
7
8
9 Barbells & Boogie CROSSFIT SHAPESMITHS
10 Chalk Blockers
11 Cirque De Sore Legs CROSSFIT SHAPESMITHS
12 Holy Crêpe CROSSFIT SHAPESMITHS
13 Ironheadz
14 DR/LB CROSSFIT SHAPESMITHS
15 Flexual healing 2.0 CROSSFIT SHAPESMITHS
16 Smurphs CROSSFIT SHAPESMITHS
17 Strong-ish CROSSFIT SHAPESMITHS
18 Will WOD 4 Wine CROSSFIT SHAPESMITHS
19 Buns and Guns AFFIALATE
20 WOD now, wine later CROSSFIT SHAPESMITHS

MURPH PARTER Rx

The below workout is a partner version of Murph.

Teams of two, alternate ~400m runs, with 1x GO RUCK rucksack between 2, using it as a 'baton', until they accumulate 1-mile.

With one person working at a time, the subsequent body of repetitions (pull-ups, push-ups & squats) can be divided between the pair, however the team sees fit.

The working athlete must be wearing the rucksack to complete their reps. It can be taken off, passed and worn as many times as is necessary between the pair.

To finish the teams of two once again alternate ~400m runs, with 1x GO RUCK rucksack between 2, using it as a 'baton', until they accumulate 1-mile.


1-mile run

100 Pull-Ups

200 Push-Ups

300 Squats

1-mile run

 

Males wear a 20lb GO RUCK rucksack

Females wear a 14lbs GO RUCK rucksack

 

 

1 10:30 Crew CROSSFIT SHAPESMITHS
2 Ash&Dan CROSSFIT SHAPESMITHS
3 Ham & Edds
4 CrossUnFit CROSSFIT SHAPESMITHS
5 Dark & Mave CROSSFIT SHAPESMITHS
6 Don't Call it a Comeback CROSSFIT SHAPESMITHS
7 Farshforoush's Red & White Army CROSSFIT SHAPESMITHS
8 Has Beens CROSSFIT SHAPESMITHS
9 Late to the party CROSSFIT SHAPESMITHS
10 Latinos CROSSFIT SHAPESMITHS
11 Pablo chest to bar CROSSFIT SHAPESMITHS
12 Rest Xcessively CROSSFIT SHAPESMITHS
13
14
15 Barbells and Buckfast CROSSFIT SHAPESMITHS
16 Cat & Nula CROSSFIT SHAPESMITHS
17 M&L CROSSFIT SHAPESMITHS
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19
20
1 Richard&Guy CROSSFIT SHAPESMITHS
2 RXDestroyed CROSSFIT SHAPESMITHS
3 Surf the Murph CROSSFIT SHAPESMITHS
4 Tango & Cash CROSSFIT SHAPESMITHS
5 Team JaJa CROSSFIT SHAPESMITHS
6 Team Tartiflette CROSSFIT SHAPESMITHS
7 The Average Bro’s CROSSFIT SHAPESMITHS
8 The Hypers CROSSFIT SHAPESMITHS
9 The Golden Baguettes CROSSFIT SHAPESMITHS
10 The real barbells and buckfast CROSSFIT SHAPESMITHS
11 Top Guns CROSSFIT SHAPESMITHS
12 WOD-ing hell CROSSFIT SHAPESMITHS
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14
15 Scoops Ahoy! CROSSFIT SHAPESMITHS
16 The CrossTit Gainz CROSSFIT SHAPESMITHS
17 Two peas in a WOD CROSSFIT SHAPESMITHS
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