2014 Memorial Day “Murph”

My third year doing this with Survival Fitness. I was in the 9am heat.



  • 1 Mile Run
  • 100 Pull-ups
  • 200 Push-ups
  • 300 Air Squats
  • 1 Mile Run

* Break up the 100-200-300 however you want.

Definitely no weight vest for me. I don’t need to make a 40 minute workout any harder than it is. 😉 I wanted to go out conservative on the first mile this year and I sure did that. It was about an 8:20, but allowed me to get right into the middle part of the workout. Instead of going with 20 rounds of 5-10-15, I decided to go 4-8-12 this year for 25 rounds. I always die on the push-ups and that seems to allow me to continue through them. Headed out the door for the 2nd mile at 31:17, so I need to run the same pace as my first mile to beat my time from last year of 39:41. Ended up running a 9 minute mile to finish at 40:17, but I’ll take it since I haven’t been doing a lot of conditioning and recently started working my upper body again.


Over 4 heats we had close to 70 people complete “Murph” today. Time for some grilling and beering!

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

2 thoughts on “2014 Memorial Day “Murph””

  1. Nice time! This was my first year doing it with a vest- went with the 20# and finished in 46 and some change. Next year I’m hoping to get in the low 40s!


  2. It was a beautiful Saturday morning for my first time Murph Challenge. I was in the 8 a.m. crew. I just recently started Crossfit, so I did the modified pushups (box) and pullups (ring) and finished in 45:45.
    Nick & Lil Mama, you ROCK!!!


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