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Hiit Mamas

Drop Your Excuses To The Floor

Thursday 11.15.12

“Lieutenant Murphy” 

For time:
1 mile Run
100 Push-ups
200 Sit-ups
300 Squats
1 mile Run

Partition the push-ups, sit-ups, and squats as needed. Start and finish with a mile run.

Compare to 11.15.11

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Tagged With: Lieutenant Murphy, push-up, run, sit-up, squat 64 Comments

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Comments

  1. Sarah says

    November 15, 2012 at 1:03 pm

    My timer says 41:47, but I definitely had some dead tone in between. I did this whole thing outdoors, so when I hit a mile, I had to walk a bit to find a flat spot to do my push ups etc. also had some wasted time getting my iPhone in and out of my pocket to start/ stops running program, which is how I track my distance.

    Did 50 boy's and 50 gpu's.

    Reply
    • vinoyasa says

      November 15, 2012 at 3:20 pm

      Try Runkeeper if you don't absolutely love your current running app, it has an auto pause function that I find super useful for things like this!

      Reply
  2. gilchrist says

    November 15, 2012 at 2:08 pm

    I was only able to do 1 mile and then 10% of everything else since I just remembered I had a meeting to go to this morning. 27:00

    Reply
  3. James Family says

    November 15, 2012 at 2:21 pm

    42:06
    I am thankful I live in Arizona and it is not to cold in the morning, so I could do all of it outdoors. I had to split the push-ups, sit-ups, and squats into 4 rounds. Another great workout.

    Reply
  4. Misti says

    November 15, 2012 at 2:55 pm

    45:40. Going to die now .

    Reply
  5. Shari Barton says

    November 15, 2012 at 2:59 pm

    Okay y'all, I was amped to get started on my first day of CrossFit, and completely prepared to kick this in teeth. Then, I saw today's workout, and almost threw up. How in the world do I start with one like this?! Maybe I misunderstood and am supposed to start at a different level? From zero to this workout seems…like a death wish. Or do I just do it and it will take me 5 hours to complete. :/

    Reply
    • Jenni says

      November 15, 2012 at 4:44 pm

      Welcome Shari! Don't count yourself out!! Your biggest challenge will be to not let your mind tell your body what it can't do. Jog as far as you can. Breath and just keep putting one foot in front of the other. Power walk the rest but keep pushing. For the other exercises, do as many as you possibly can. Record your results here and then be proud of yourself when we do this again in a year and you complete it. 🙂

      Reply
  6. Mindy Kroll says

    November 15, 2012 at 3:00 pm

    37:15. Split into 10 reps (10 PU, 20 SU and 30 Squats) which was tolerable. It was the last mile that almost killed me.

    Reply
  7. There Once Was A Bee says

    November 15, 2012 at 3:37 pm

    39:42 as rx'd

    Reply
  8. There Once Was A Bee says

    November 15, 2012 at 3:39 pm

    Shari, this one is one of the harder ones. Don't beat yourself up. Do only what you can. You'll gradually improve.

    Reply
  9. Suzanne says

    November 15, 2012 at 4:17 pm

    I am looking at this and want to tackle it but I am so not a runner….can I walk/jog the 1 mile??? It will just take me FOREVER!!!

    Reply
    • Jenni says

      November 15, 2012 at 4:46 pm

      Yes! Do the best you can!

      Reply
  10. erin says

    November 15, 2012 at 4:54 pm

    41:30. all girl push ups. good one. thanks.

    Reply
  11. Noelle Rowe says

    November 15, 2012 at 4:55 pm

    Welcome, Shari! The best thing about crossfit is you are doing it for YOUR best time! Good luck!

    My time today was 39:55. I had to do some squats, and sit ups holding my 20 lb one year old! Also had to walk the last quarter mile holding him. He wasn't cooperative today! But at least it added some weight to my workout! 😉

    Reply
  12. Hobbit Wife says

    November 15, 2012 at 5:04 pm

    to any mamas disheartened by today's workout: "murph" is one of the longest and most difficult of the crossfit "hero WODs." as with every WOD, there is no shame whatsoever in scaling "murph" to whatever is appropriately challenging for you. sweat, give thanks for your freedom, and be proud of what you can do!

    time: 58:46, "hero Rx" w/ 100 pull-ups, 200 push-ups

    Reply
    • Jenni says

      November 15, 2012 at 5:06 pm

      Well said!!!
      Did you really do 100 pull-ups?!

      Reply
  13. Three Oak Farm says

    November 15, 2012 at 5:17 pm

    Boy, I picked a hellava good day to start, didn't I?!!!!

    Reply
  14. Crystal says

    November 15, 2012 at 5:26 pm

    38:31- portioned the pu/sit-ups/squats: 30-40-30 pu, 50-50-50-50 sit ups, and 100-100-100 squats

    Did the fist 15 pu boy and then switched to girl

    had to answer a phone call in the middle of my 2nd run…tough WOD!

    Reply
  15. LZAng says

    November 15, 2012 at 5:27 pm

    Shari, just start. I started 2.5 wks ago and I'm incredibly slow and I modify like crazy, but I feel great doing it. I can already see improvements in myself, which makes it easier to not compare myself to others. Do what you can. I came down with a head cold last night but I'm going to do my best today anyway because I don't want to lose what I've been able to accomplish so far. Just do it, you'll thank yourself – I promise!

    Reply
  16. Suzanne says

    November 15, 2012 at 5:49 pm

    Well, that sucked!! I walked/jogged the 1st mile. Did 100 girl push-ups, 200 sit-ups (combo regular and CrossFit sit-ups) and then did 200 squats (but wasn't able to go all the way down) and didn't even get 1/4 mile in the last time…..It took me 58 minutes. I am so incredibly out of shape and I would've attempted to complete the whole thing had I not been home alone with my 7 month old son because I definitely felt like I could black out! LOL! But it was a good feeling! Haha!!

    Reply
  17. Duke~N~Morghan says

    November 15, 2012 at 5:50 pm

    34:28, split the pu,su and squats in half. Last year was 30:30 without the last mile

    Reply
  18. Gina Tate says

    November 15, 2012 at 5:54 pm

    55:28 I just don't know how u girls r so fast! I am so not a runner but hey I am getting a bit better..that nearly killed me but I am so glad I finished! this was by far the hardest mental workout yet! I just kept telling myself 'u got this, don't stop' and look I didn't die! lol

    Reply
  19. kasey says

    November 15, 2012 at 6:00 pm

    44:20 total as rx'd (broke PU,CSSU,Squats into 4 circuits)

    I ran my first mile in 11:28 and the second in 12:20.

    This is my 11th week of doing the WODs. My first week I ran a mile in 13:25. I have shaved 2 minutes off of my mile in 11 weeks!!!!! WOOHOO!!!!

    Reply
  20. Dasha Estalilla says

    November 15, 2012 at 6:03 pm

    23:35, ditched the running (with a foot of snow on the ground me thinks nah!) and 10 rounds of 10-20-30, with a variety of SU versions. And now Imma go die.

    Reply
  21. kasey says

    November 15, 2012 at 6:08 pm

    And Hobbit Wife. I agree, very well said. When I woke up this morning and saw the WOD I was starting to cuss you out Jenni. 🙂 Then I looked up what the original WOD is and saw how it got it's name. Shut me up real quick. Then I couldn't wait to get outside and do this one. I'm so proud of myself for not only finishing but improving on my times, and doing a work out a man like Michael Murphy (and so many others) would do.

    Reply
    • Jenni says

      November 15, 2012 at 9:29 pm

      Lol. And good perspective.

      Reply
  22. The Marcons says

    November 15, 2012 at 6:12 pm

    53:34
    100 Girl PU's
    10 lb squats

    Reply
  23. Heather Press says

    November 15, 2012 at 6:31 pm

    39:24
    I had to make modifications on the run because it was too cold to take the baby out this morning. I did 9 minutes on the stairs for the first set and then 12 minutes on the stairs for the second. I think I would have been much slower at the end if I had run. Thanks for the story about Murph, that definitely kept me motivated!!!

    Reply
  24. Vanessa says

    November 15, 2012 at 6:37 pm

    33:28 girl PU. Great WOD. Thanks!! My Toby Mac pushed me through it! 🙂

    Reply
    • Sarah says

      November 16, 2012 at 5:17 pm

      Vanessa, TobyMac is usually on my WOD playlist too

      Reply
    • Vanessa says

      November 17, 2012 at 2:58 am

      Cool!

      Reply
  25. Maureen Hrdlicka says

    November 15, 2012 at 6:42 pm

    56:21! Sucky time–but I finished it. The last mile just about killed me.
    Girl pushups, had to sub in about half crunches for the sit-ups and did 3 differnt types of squats (normal, sumo, 1 min wall sits). Thanks for the great workout today!

    Reply
  26. Leah says

    November 15, 2012 at 7:02 pm

    38:49.

    10 rounds of 10-20-30.

    Reply
  27. Heather says

    November 15, 2012 at 7:14 pm

    1:04:12. Wow, that was hard! I broke the push ups, sit ups and squats into 10 rounds. My first mile was 9:50, my second mile was 14.

    Reply
  28. Carol says

    November 15, 2012 at 7:16 pm

    26 min without the running. Modified crunches for sit-ups. Had to split it into two rounds.

    Reply
  29. LeeMac says

    November 15, 2012 at 7:45 pm

    38:62
    Split the exercises into four sets
    First 15 boy p/ u then the rest girl p/u for each set of 25
    That was hard!!!!

    Reply
  30. Jen says

    November 15, 2012 at 8:52 pm

    Wow.
    45:07
    4 sets of 25 pu, 50 su and 75 squats between the miles

    Reply
  31. LZAng says

    November 15, 2012 at 9:22 pm

    39:53
    Did the mile on either end, but only did 5 rounds of 10-20-30 (1/2 of what's rx'd)
    But I'm proud that:
    1. I still did a WOD even though this cold makes me feel like my head is a giant glob of snot.
    2. I was able to do as much as I did.
    3. I survived a near-death experience involving a sneezing fit while running 5 mph on a treadmill.

    Reply
  32. Megan Suto says

    November 15, 2012 at 9:31 pm

    38:20 20 reg 80 girly pushups
    LOVED this one!!!! I was totally spent:)

    Reply
  33. Jenni says

    November 15, 2012 at 9:45 pm

    37:37
    As RXed.
    Alternated push-ups and sit-ups every 20 PU/40 SU.

    Chris:
    49:25
    100 pull-ups instead of push-ups.

    Reply
    • Jenni says

      November 16, 2012 at 3:50 pm

      All Crossfit sit-ups.

      Reply
  34. Laura K says

    November 15, 2012 at 9:50 pm

    39:47
    10 rounds of 10 boy push-ups/20 sit ups/ 30 squats

    Reply
  35. Christina Calhoun says

    November 15, 2012 at 10:02 pm

    45:57 great workout. We had a bit of an interruption but we did it!!

    Reply
  36. erin elmore says

    November 15, 2012 at 10:05 pm

    Ok so the Wod when you post my picture is the day I get interrupted! I was at 31 minutes with 1/2 mile left when my youngest needed his booty wiped, so I got off the treadmill and wiped it and never got back on. It was a great workout though. Hope to sneak in the 1/2 mile into tomorrow's workout.

    Reply
  37. Abbie Weatherford says

    November 15, 2012 at 10:36 pm

    Took me 55 minutes and 22 seconds, and I'm not even a mother!! That was HARD! Guess I better shape up. I hate mother lovin' push ups.

    Reply
  38. Kat Miller says

    November 15, 2012 at 10:58 pm

    I just started with CrossFit last week and am happy to have found this group. Partitioned into 5 sets of 20-40-60. 50:18. Now I'm really tired….

    Reply
  39. April says

    November 16, 2012 at 12:12 am

    39:16.

    Reply
  40. Jacke299 says

    November 16, 2012 at 1:52 am

    About 40 mins without running (I did an hour Zumba class tonight so I skipped the running)
    Did 300 wall push ups ( trying to build upper body strength it's even hard for me to do a girl push up :/)
    300 squats in sets of 25 ( ouch!!!)
    And could only do 100 full sit ups!
    Looking forward to tomorrow, although I'm not sure if ill be able to walk! 🙂 thanks!!

    Reply
  41. QueenBeeBerta says

    November 16, 2012 at 2:51 am

    🙁 Still couldn't work out today and I MISS IT!!! Keep your fingers crossed that my back pain is gone tomorrow. Saving this one for Sunday!

    Reply
  42. Rachel says

    November 16, 2012 at 3:09 am

    45:27 some regular and some girl push ups. great work out!! Thanks.

    Reply
  43. Lisa says

    November 16, 2012 at 3:44 am

    48:25

    Ran first mile on treadmill.
    partitioned the push ups, situps and squats.
    Last mile on elliptical

    Took everything I had to power through this tough workout.

    Reply
  44. Kate Huether says

    November 16, 2012 at 4:10 am

    40:29, all boy push ups (so excited about that!!)
    split the middle section of pushups, sit ups, and squats into 5 sets of 20-40-60.
    Thanks!!

    Reply
  45. Ian and Amy says

    November 16, 2012 at 2:45 pm

    35:58

    Reply
  46. Bethany Ingram says

    November 16, 2012 at 3:59 pm

    42.04
    Good one

    Reply
  47. Becky Sabbert says

    November 16, 2012 at 4:44 pm

    36:19. Mile: 8:15. 4 rounds of 25 push-ups (on knees), 50 sit-ups, 75 squats. Mile: 7:45, on treadmill.

    Reply
  48. Erin says

    November 16, 2012 at 5:06 pm

    49:26. Felt slow on the SUs. And I was!

    Reply
  49. Tiffani Leavitt says

    November 16, 2012 at 6:01 pm

    A day late, but I did the pu, sit ups, and squats in 29:03 after running 6 miles. Now, on to today's WOD!

    Reply
  50. Sarah says

    November 16, 2012 at 6:21 pm

    37:24 subbed 1.6 miles on bike for run. Wowza that was tough but awesome!

    Reply
  51. Jenelle says

    November 17, 2012 at 4:46 pm

    38:49 Finally did it, needed the weekend for more time. 🙂 Awesome WOD!!!

    Reply
  52. Kimberly says

    November 17, 2012 at 5:28 pm

    35:40
    Did 4 sets of 25 push ups, 50 sit ups and 75 squats
    Ran 7:30 miles!
    Tough but great workout

    Reply
  53. ivonne says

    November 17, 2012 at 7:16 pm

    36:49 5 rounds of 20 40 and 60 good one!!

    Reply
  54. amoritz says

    November 17, 2012 at 8:04 pm

    41:35. 30 boy pu's. Split it up 25 50 75

    Reply
  55. Laureen H says

    November 17, 2012 at 8:47 pm

    42:48. I split the P/U, S/U and squats to 10 rounds as Mindy Krall suggested. I could hardly finish the last half mile. Does anyone's lower back sore from the S/U squats combo?

    Reply
  56. SarahMC says

    November 20, 2012 at 1:09 am

    42:02

    did 3 rounds of 33, 66, 100

    first mile: 6:14
    second mile: 7:24

    Reply

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