We present adaptive optics imaging of the core collapse supernova (SN) 2009md, which we use together with archival emph{Hubble Space Telescope} data to identify a coincident progenitor candidate. We find the progenitor to have an absolute magnitude of $V = -4.63^{+0.3}_{-0.4}$ mag and a colour of $V-I = 2.29^{+0.25}_{-0.39}$ mag, corresponding to a progenitor luminosity of log $L$/L$_{odot}$ $sim4.54pm0.19$ dex. Using the stellar evolution code STARS, we find this to be consistent with a red supergiant progenitor with $M = 8.5_{-1.5}^{+6.5}$ M$_{odot}$. The photometric and spectroscopic evolution of SN 2009md is similar to that of the class of sub-luminous Type IIP SNe; in this paper we compare the evolution of SN 2009md primarily to that of the sub-luminous SN 2005cs. We estimate the mass of $^{56}$Ni ejected in the explosion to be $(5.4pm1.3) times 10^{-3}$ M$_{odot}$ from the luminosity on the radioactive tail, which is in agreement with the low $^{56}$Ni masses estimated for other sub-luminous Type IIP SNe. From the lightcurve and spectra, we show the SN explosion had a lower energy and ejecta mass than the normal Type IIP SN 1999em. We discuss problems with stellar evolutionary models, and the discrepancy between low observed progenitor luminosities (log $L$/L$_{odot}$ $sim4.3-5$ dex) and model luminosities after the second-dredge-up for stars in this mass range, and consider an enhanced carbon burning rate as a possible solution. In conclusion, SN 2009md is a faint SN arising from the collapse of a progenitor close to the lower mass limit for core-collapse. This is now the third discovery of a low mass progenitor star producing a low energy explosion and low $^{56}$Ni ejected mass, which indicates that such events arise from the lowest end of the mass range that produces a core-collapse supernova (7-8 M$_{odot}$).
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