regular expression to extract multi instances of pattern from cell

Hi I need some help with a regular expression I would like to search column r and each cell extract text with the following format from the cell there may be one or more match in each cell

I need to pull out string likethese:

Abcd-1-349 or Abcd 1 459

• mixed case alpha always 4 chars
• A space or - separater
• A single digit number
• A space or - separater
• A 3 digit number

A cells data might look like this

Aaaaaa abcd-1-444 assessed cvgvvbb fvbb cghd-3-789 asdf-7-456 asdffcc


So I want to return abcd-1-444 and cghd-3-789 and asdf-7-456

any ideas would be very helpful

the regular expression mostly -

Thank you this is great but how can I return multiple matches from the cell

txt = "ABC123A ASAS-1-123 fdfdf ABC123A ASAS-1-116-methyl-5-hepten-2-one"

I'd like to return ASAS-1-123 and ASAS-1-116

Thank you that is great - I could only think of replacing the found string and then trying again until no more matches this is neater

Cross post

http://www.ozgrid.com/forum/showthread.php?t=180602