At CrossFit Oakland


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

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

(Santa Monica Police Department use Murph as their fitness test, by Again Faster Equipment – video [wmv] [mov])

Rather than hitting this Cindy style, per the recommendations of the fine folks at CFO, I mixed it up

5 pushups
5 pullups
5 pushups
15 squats

20 rounds. That worked out much better because I never went to failure on the pushups.

First run was 8:47, got the rounds done at about 40, and I probably could have squeezed out an extra 30 s from the run to get under 50 but I felt like I was going so slow I was in the 12 min range for the last mile, not the 10 min range. If I had a watch with me maybe I would have pushed a wee bit harder.

Overall, still respectable.


Murphy was the leader of a four-man SEAL reconnaissance unit that secretly infiltrated into the Hindu-Kush mountains on June 27, 2005. Ambushed on the 28th by overwhelming Taliban forces, Murphy valiantly climbed into the open onto high ground to make an electronic call for rescue. Wounded, he fought on, allowing one member of his squad to escape, before he himself was killed. Murphy’s remains were found during a combat search and rescue operation, July 4, 2005.

One Comment on ““Murph”

  1. Pingback: “Murph” History « Creative Destruction

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