Cant wait to burn that Turkey off!!!

Jeff T., congrats on that kick-ass Fran. Way to go!

I can't play the fran video.. and I can usually play all the videos on the site.. anyone else having any problem?

Sounds like great fun!

Oh crap. Here we go, I told you that you might as well eat good because coach was gonna make us pay. DJ, if I can lift the phone I will call you tomorrow. Damn phone tag huh.

Jeff -

That's impressive. Strong work.

1st Murph.
Gonna have to wear the CrossFit T-shirt I just got in the mail. Sweet.

Good to see you in there Thompson. How've you been?

Will try and hit up Murph tomorrow.

Oh golly...Murph again to kick my ass!

My first Murph:

I did it with a mile and a half on each end, it took me 63:04 (25 of which was running).

Broke my sets into:
45pullups, 90 pushups, 135 squats,
25 pullups, 50 pushups, 75 squats,
15, 30, 45,
15, 30, 45

And now my legs feel like rubber...

only been able to do the "murph lite" before, not sure if i can make the whole thing.

wondering? - when it says "Partition the pull-ups, push-ups, and squats as needed." does that mean we can break up the pull ups but must do all 100 before moving to push ups OR can we mix them up?

RIP bro.

I'll break out the body armor for ya.

-Wood

TURBINE 33 - 28 JUN 05

This is a great thing to look forward to on a Saturday. This will end my first week of doing crossfit and I am ready to do this WOD. I would love to wear a weighted vest or something but I don't have one. Any suggestions?

James F. You might need to upgrade your codex package. Try http://www.k-litecodecpack.com/

Yikes! This looks harsh!

By partition, does that mean we can we can do 10 pull ups, 20 push ups, 30 squats and repeat that 10 times, or something similar?

Wow, this is gonna be insanely rough.

37:25 - 1600 meter rows (toe still healing), kipping pullups, chest to ground pushups, squats to 11" box.

All exercises done to completion before moving to the next; 51 consecutive pullups before falling off the bar. New PR by one rep....I was hoping for 55 but between the 1000 kb swings yesterday and the moderately paced rowing today my back and grip gave out early. Pushups were definitely the weakest link - 27 the first attempt, the rest broken into 10s and 5s and even 3s.....

Kelley you amaze me.
Awsome time. Sorry I am missing this one as it is my off day today. Maybe this will be one for sunday morning.

Have fun folks.

any suggestions on a substitute for pullups? I have a pulled bicep and have to lay off pulling for awhile ... 200 pushups?

oops I guess that would be 300 pushups

So I have been CF'ing for about 8 weeks and it is now time to go Varsity. This will be my first Murph (God Bless him and his Family)....It will also be my going away present to myself, I leave Afghanistan tomorrow!!!!

Hey is anybody at CF going to make those t-shirts that were being talked about a week or two ago..."Thanks for nothing...I was happy with my delusion of fitness"? Or something like that...I think they will be a big selling item.

Not fair, just not fair!! Two days after I break my toe, Murph (one of my favorite workouts) shows his face. Damndamndamndamndamn. Suppose I can substitue a row for the runs with careful foot placement, and 200 one-legged pushups/300 one-legged squats should prove interesting indeed. Not giving up on this one, Semper Fi Murph!

Brian

been doing the crossfit.com Rx'd regiment for nearly two months now and have noticed great improvement these workouts are goal-progressive and challenging as well, even for the most fit. what else do you suggest as far as supplemental training for say a sick, soon to be terminally ill RUGGER. AND im talkin speedpowerandSize with a slight emphasis 10-4 come bak

Get some, Buster. I'm hitting this in the afternoon and I'm going to try it with my armor on. I'll try to post my time before you take off.

Kelly, I now resurrect my statement about you being an alien. 51 kipping pullups?!! Fifty-f^%$^%$-one?! 37 mins total?! Yeesh.

Well, like Buster said, it's time for the Varisty tryout. (I've got the same kind of butterflies I used to get before wrestling matches in high school.)

Just watched Jeff's "Fran". Impressive work, man. Just lunchpail, yeoman effort.
My favorite is the girl in the lt blue tee in the background - her face is blurry but her body language says "what is that lunatic doing?"
Awesome.

Kelly Moore,

I've been here for a little while now and seen most of your posts since... I must say, 51 pull-ups? That is sick! You absolutely rock! Keep kicking ass!

C, Just hit speaker phone & dial. Talk to you later.

Never done Murph before. I know it was named for a SEAL killed in Afghanistan who did it in body armor, but since this is my first one is it cool to do it w/out?

Without my body armor I mean.

Chris,
I'm sure no one will hold it against you. I just did it with (my 1st one, too) and I certainly wouldn't hold it against you. My armor only weighs about 14 lb. though. It's just a plate hanger.

A little disappointed. Ran the 1st mile in just under 8:00 and was 2/3 through the whole thing (67 pullups, 134 pushups, and 200 squats) at 30:00 even. Final time? 57:31.
Stamina is clearly the issue. Too much time laying in my own sweat on the floor.

All the superlatives apply - it was horriffic, agonizing, and crushed me ... but I'm proud I finished. The last mile was in 12:08 and was a combination of walking, humping (forced march), light jog, walking (again) and running. There really should be a bonus day off after doing this.

MURPH=57.26.87

1MILE RUN
100 PULLUPS
200 PUSHUPS
200 SQUATS
1 MILE RUN

1 mile run 7.37.47
100 pullups 30(pr) 15-10-10-10-10-15
11.16.39
200 pushups 300 squats
pushups 35-25-20r x7s
squats 50-50-50-50 25rx4s
29.02.69
1 mile run 9.30.32
almost a half hour for pushups and squats. Kelly you could have watched me for 20 minutes...this is a lot harder than the "cindy" way...

oops... thats 300 squats

buster, congrads on leaving.

Sean G, good work. I hate those vests. Damn plates don't allow any frekin air flow.

DJ, Hitting speaker phone is a good idea but I doubt you will be able to understand all the heaving and gasping sounds at the other end. But damn it we are gonna talk today hell or high water.

Jason, when you can, go to www.weightvest.com
That's where our instructors get their vests for tean leaders to wear. There great!

time 58:30

used a back pack with weight totaling 12kg this time..did 10 kg last time

just checked my last time and it was the exact same!!!

58:04 PUs-started w/10s, then 5's, then any # I could get for 50 deadhangs, then 5x10 kipping, 100 at~25min
8x25 for 200 push ups at~34:30
W/broomstick: 2x50 back squats, 4x25 front squats, 4x25 overhead squats, 300 at~45:00
Last mile hurt bad. I've never felt like such a total scumbag, except maybe during the E-course at TBS.

166 lbs bwt plus 20 lb vest
46:39 (5 chins/10 push ups/15 squats x 20)
could only do 40% of Murph last time in 48 min with vest

62:06...Nothing to write home about, but it was my first and it felt great.

I did all cu's before moving onto pu's and completed those before starting squats...is this right or could I have broken them up with mixing the exercises? I think I could have dramatically lowered my time if I had mixed them.

1st murph
58 minutes flat

Hi all,
Workout as follows ALL WEIGHT IN KILOS
Lisa {PJ 45x3 and Squat 75x3}x5. Duration 8:30.

Jon {Bike ride (Airdyne) 2 miles 5:50; Squat 60x5, 90x5, 110x3x10, and PJ (from the back) 60x5, 70x3x10 19:50; Bike ride (Airdyne) 2 miles 5:50; And Sit-up+10 for 60 reps 2:00. Transitionn time between bouts= ~7:00. ~41:00 of movement.
Rest...

Kelly, 51 consecutive pull-ups is very impressive. I have to to hit my pull-ups with some more effort.
Good job on Fran, Jeff T.

28:20
Pu,pu,sq, 5,10,15

My first Murph and I ran out of time to complete it. Next time.

1 mile run
7 rounds of:
* 10 pullups
* 20 pushups
* 30 squats
1 mile run

50:26

"Fran"
9:25
as rx'ed. no pain.

Jogged to Deer Creek Park, Did pull ups on the pavillion; completed it as a group.

57:00
Thompkins
Webb
Swallow
Kastner
C. Meyer

1 mile (7min)
20 rounds of Cindy
1 mile (9min)

51:04

1st Murph.....and surely not the last!

34:36
1 mile-----5:50

Pull ups...sets of 10

Push ups...1st set 30 and then sets of 20, then 10.

Squats....sets of 50

2nd mile---6:00

Feel Grrreat....and miserable..all in one.

Buster,
I broke it up (that's what I took it to mean.) I did 1-2-3 ratio and tried to push through that way (e.g. 15 pullups, 30 pushups, 45 squats). It was still hell. I think my numbers were as follows (but it's a bit hazy in the middle):
15-30-45, 10-20-30, 10-20-30, 5-10-15, 8-16-24, 7-14-21, 5-10-15, 7-14-20, 4-8-12, 4-8-12, 12-24-36, 13-26-40.
Stage, that steel plate was providing no air flow, dude. I thought I was going to die. I had to loosen the straps at one point and forgot and started doing pullups and the kipping motion made the back plate slap the shit out of my back on one of my last sets. Funny, in retrospect.

Spending the holiday at the in-laws.

Set up the rings in the boat barn.
Wifey and I convinced bro/sis-in-law
to join in. Ran the miles along along the beach. Did ring PU's, push-ups and squats in the barn.

Bro-in-law is 16 y.o. and put out. He did a mini-Murph, cutting the PU's/Push Ups and Squats in half. Sis-in-law DNF (quit after a a few rounds of squats).

Wifey and I as Rx'ed 40:00 (2 minutes slower than last time, but a good 50 degrees colder)

Bro-in law 1/2 Rx: 40:00

Temp: 31 degrees in barn and colder on the beach.

Other two bro-in-laws were collegiate wrestlers and have agreed to join me in tomorrow's WOD. Hopefully by the end of the weekend, we will have three new converts.

Awesome work Jeff!

Greg

60:12 as rxed.

Murph

0:59:10

pullup sets of 5's
pushup sets of 10's

43:09
thanks Katie Jo for the coaching!

Oh yea, did it "Cindy" style!

Team Ruthless CF Va

Thanks everyone.I said it before and it will be said again-this is the greatest training program there is,and the community that supports the program and each other are second to none.

RIP Murph

WOD as RX'd--36:25

sorry-forgot to put with 20 lb. vest

I am completely convinced that Kelly Moore is a machine. Amazing times and injured...

1 mile (6:00)
100 Pull ups
200 push ups
300 squats
1 mile (7:05)

66:00

completed each exercise before starting the next.

Cody and Ed
Jacksonville

41:10 as rx'd + 4 lb weight vest

My legs are fried from yesterday. Maybe tomarrow.

Team Mosul (Splinter Group)

as rx'ed

Chris C:
33:06
Matt W:
36:28
Mike H:
@35-40min

We opted out of weight vest since this was a first for all of us. Matt and I broke it up Cindy style where Mike (on his 2nd WOD)went for max reps one each exercise before moving on.

I think next time I'll try it w/ a plate carrier and then move on to a full set of armor.

1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile

61:34

Didnt wear boots and weighted backpack this time. Maybe next time for a little more abuse.

Steveo

37:58 ...But I rowed 1600m instead HOWEVER I was fortunate enough to get 52 consecutive Pullups on the PU portion... that may have to be an early Birthday present for Eugene depending on how I feel tomorrow.

First time doing 'Murph' w/ mile runs
41:47

55:30 (PR of 7 mins)
Cindy style
All pull-ups were kipping this time on our new garage pull-up bar, last time I did jumping ring pull-ups.
All push-ups on toes, all squats were onto a 12 inch box.

First Murph for me, and a nice little work out it is too.

45min
1Mile run subbed with 1Mile row
Pulls/Pressups/Squats done in 20/40/60 rep sets respectively.

All pressups and squats done as taught at CF London. Very nearly met Pukie on the second row!

My first Murph too, and I'd agree that this one's a butt kicker. I broke up my sets into fifths (20 pull ups, 40 pushups, and 60 squats)

48 mins.

I sort of went through the motions. I am saving myself for a 50 pull-up attempt tomorrow.

1 mile run pushing son in stroller
18 pull-ups
200 pushups
50 squats

pr
as required
48:22

First Murph. I opted out on the armor.
56:16 and had to definitely break down the sets. What an ass kicker.

52:26 (shaved off 5:09 from last time)
Did it Cindy style like last time so I could compare (no breaks for the 20 sets - a PR)
Should keep me mellow for the rst of the day.

no vest
time = 40:08
partitioned pulls/push/squats as follows:
1st half - 10/20/30
2nd half - 5/10/15

last mile was done NOTLD-style! (Night of the Living Dead, cuz i felt like a f-in zombie)

First murph.
58:13 w/o the vest.

First time so I did a 75% Murph. Sets of 5,10,15.

52:39

1st Murph, 44:20 at Rainier CrossFit

Team Makhmur

Did 5-10-15 splits:

Rich 39 min
Van 42 min
Chuck 43 min

First Murph, awesome workout!

52:04 (19 second improvement);
vest about 25# w/plates. Groups of 5,10 and 15 of pulls, pushups, squats. Felt a lot better this time.

RIP Lt.

45.11 as written. Broken down
1 mile
"Cindy" for 20 rounds
1 mile
23 minutes faster than last time. Of course last time I misread and did 300 situps instead of squats. Last time I did
1 mile
100
200
300
1 mile

Jeremy

44 min
that was a HEALTHY wod!

1st time with murph 47:18 w/o vest
did 10 sets of 10,20,30 pullups,pushups,squats
while trying to keep track of a 2 and 5 year old

After a week and a half off...I had to cut the workout in half for my first "Murph"...8th WOD

1/2 mile
50 pull-ups
100 push-ups
150 squats
1/2 mile

36:02

41 yo male 188 lbs.
first time murph no weighted vest
50:23

1:03 as RX'd

"Angie" style.
Pullups by 5's
Pushups by 10's
Squats by 100's
2nd run about 1.2 mile

Thanks to Murphy.

6x10 20 30
30 minutes.

Body told me to back off. Bit nauseous for near a half hour afterwards. In restrospect, the squats I did yesterday may have been unwise.

51:02.97

The Murph conquered me! I am bloodied, crying, and tapped out after this one.

35:36.72 w/20lb. vest

Dropped over a minute from the August bout. Murph was #3 today.

Good luck on the pullups Ahmik.

Well that hurt. Forgot to time it but it was a while.

Short on time, so jumped rope for 4 minutes as substitute for mile runs. The rest as rx'd:

31:20

Ray

I have a really simple solution for everyone asking how to get a weight vest. Step 1) Enlist
Step 2) Get assigned to a combat unit Step 3) Get issued a weight vest for FREE! Just kidding...but seriously.

On another note if you haven't been to theartofdansilver.com yet, go. You'll poo yourself laughing.

One more quick comment:

Got to work out yesterday at Crossfit Rockford. Dan, Brent, and Sue have a great set-up, plus it was nice to do a workout around other Crossfitters. Thanks again for the hospitality, and I encourage anyone who happens to be in the frozen tundra known as Northern Illinois to stop by!

Didn't have time to do Murph, so did Cindy,
15 rounds plus 5 pull-ups.

RIP Murph

First time with this WOD.
57:58, subbing 2 miles on Air Dyne on each end and doing sets of 10-20-30. Pukie followed me around for about 30 minutes and is still sitting next to me as I type this.

Rainier CrossFit's Saturday Crew tackled this one today.
Paul 37:53
Tim 44:23
Kurtis 46:40
Dave 53:43

All as rx'd.

As RXed, with a 20# vest. Got some for the LT.

Total time: 53:58

1 mile: 12:12
Pull-ups, push-ups, squats done Cindy-style (20 x 5-10-15): 27:12
1 mile: 14:34

Thought i would have to take the vest off part way through, but managed to tough it out.

Last time 45:22, however, only did 100 push-ups, and i think the 1 mile runs were in fact half miles. Last time pull-ups, push-ups and squats were done in sequence, too, not an a circuit like this time.

Overall, looks like a pretty decent improvement from last time.

1st time doing Murph. Did it with assisted pull ups. 1:36. Nearly puked several times

Oh, and the runs were on a treadmill, not outside (damned cold up North here).

42:40 with a 20 lb vest. Runs on a treadmill. 2 1/2 minutes faster than last time, which was without a vest, but no partitioning. Did todays "Cindy" style. The vest was a killer, and the runs were much slower, including some walking on the last mile.

44:23

Did each exercize straight through before moving on to the next.

41:28 Total Time (Firsttimer for Murph)
7:00 and 7:08 Miles
Treadmill at 1% incline
Sets of 5/10/15

1st Murph. Holy Mackerel!

1:35:25 as Rx
1 mi 9:29
100 Pullpus 21:10 sets of 7, then 6s & 5s
200 Pushups 27:38 sets of 10
300 Squats 26:03 sets of 25
1 mi 11:05

Just finishing this WOD was a real challenge. Could not have done it w/o this community

CFWU x3(-pull-ups)

WOD :37::55- A :06 improvement from last time

(Note, Do not stay up to 0600 the night before you do "Murph")

Done w/out armor, same as last time. Broken up into a double "Chelsea"(10,20,30). Could definitly tell that I've done more eating then workingout. Especially on the runs. It hurt. Going to do the WOD from Thanksgiving Day I missed tonight.

C, I don't think it would of been a long conversation between gasps of air... I would say txt message would work. But I couldn't even manipulate my fingers to type. I'll talk to you when we get our second wind.

Ahmik, Get some! Can't wait to hear how you do.

First Murph and my goal was to finish
Time was 1:04:56
Runs as rx'd
I did 50 sets of 2 pull ups/4 push ups/6 squats
5 weeks ago when I started crossfit, I could not do a pull up. Today I did 40 unassisted dead hang pull ups as part of Murph! The rest I did assisted.
Completing this workout made me feel great!

46:18

BTW=150. 20# vest. Rings. 48:16.

This differed from my previous "salutes" to Lt. Murph because I actually decided to do as instructed and "partition," rather than blowing through all the pullups, then all the pushups, etc. Considerably faster but it still sucked.

-D.

7 rounds double 44# kb C&P ladders, one minute rest between ladders

7X5 double 20# cb swipes, one minute rest breaks

As rx'ed with body armor, 36:09

sucked, dry heaved at the end. This is a 14 minute improvement from when this workout came up a few months ago. (& back then I did not wear armor!) Thanks CF for helping me kick my ass.

-Wood

First Murph.

Did it as two consecutive "half-Murphs":

run 1/2 mile
50 pullups
100 pushups
150 squats
run 1 mile
50 pullups
100 pushups
150 squats
run 1/2 mile

Just made the mercy rule at 58:10.

Pushups were the worst (well, it was all bad).

Thank you Murphy, for your sacrifice. Next time, straight through.

1/2 "Murphy" 41:47
first mile - 8 min
50 pullups, 100 pushups, 150 squats - started getting in a bad way...
last mile - 11 minutes

still hurting... don't know why I stunk this up so bad, just did

Holy crap this was a tough, LONG workout. Kelly Moore, you are an animal. I have not been here long, so pardon my ignorance, but are you a guy or a girl? Either way, you rock!

I did not read this WOD carefully before beginning so I did not know we could break up the reps. I think I could have done it a little faster if I had tried that (maybe not much faster). Time was 65:05 without a weight vest.

Jason
I don't have a weighted vest but I do have an extra body armour cover. I was thinking of going to a wielding shop and getting some steel plates cut to fit inside. I just need to figure out how thick they will be to equal what amount of weight. I will do it but I'm not at the point yet were I could actually use the vest.

Livestrong!

Experimented with:
60 GH situps
50 Bar dips
40 Pistols (20 l/20 r)
30 Box jumps
20 KB swings
10 OHS w/ 95#

Leanne S. did same with assisted dips, OH lunges w/ 12kg kb, 65# OHS

Came back for OHS practice up to 110#.

Okay, why did I come in last of those who posted? 67:18. I guess it is my pull-ups. Am I the only one who does strict pull-ups? It took me 22:00 minutes to do the pulls before I could move on to the push ups. I thought I was in good shape until I saw all yall's posts! I tried to kip a couple of times, but I just burnt out quicker on the following sets. My bodyfat % is down to 14% and my pulls are still weak. Before crossfit, I did bodybuilding type workouts where if someone suggested pull-ups they were thought to be a little goofy and doing 50 pull-ups in one day was insane. I wish I could get some real instruction around here. I see there is now a crossfit Plano - they are getting closer to my home!

What's the URL of the site that carry's the book on excersize and the neuroendocrine response that CF reccomends?

First Murph... cut it off at 51:14 after runs and full number of pullups. Cut pushups and squats down 100 each. He who sucks wind and walks away lives to WOD another day.

1Mile on the eliptical 9:09
100 PU 10 x 10
100 Push ups
100 Squats
Mile 2 - 11:07 on the eliptical

Just wanted to say thank you again Lt Murphy. HOO-YA!

AS Rx 1hr 8min with 10 lb weight vest. All pullups broken into sets of 5 because of resent rotator surgery.

DJ, called about 30 min ago. Tag your it.

Rick K.,
My pullups were dead-hang as well. Though I am learning to kip so I can go faster. As for "real instruction"...I'd suggest you go to the message board and do a lot of searching. I absolutely guarantee you that whatever your question, it's probably been answered back there multiple times.

Thank's Murph. Hardest workout I've been able to complete.

Broken into rounds of 10 pullups, 20 pushups, 30 squats.

Time 1:15:44

1:09:00

Murph w/o vest

1 mile run 9:19

10 rounds of:
10 modified pullups
20 pushups
30 squats

1 mile walk around 14 to 15 minutes

1st half took around 25 to 26 minutes.

Today was my long run for the week (marathon prep) so worked this in there.

~6 mile run
50 pullups
100 push ups
150 squats
~2 mile run

90 minutes

I could've squeezed a few more sets but I needed to be done in 90 minutes. It took about 1/2 a mile before I felt like I was running like a normal human and not some piece of jello.

57:10

Bodyweight only. Sub'd 10 minutes of jumping rope for 1 mile run.

10 minutes jump rope
4 rounds of: 25 pullups/50 pushups/75 squats (37 minutes 10 seconds)
10 minutes jump rope

All sets broken except the first set of squats.

half Murph

ran 1 mile
50 pullups
100 pushups
150 squats
ran 1 mile
w/ flak jacket

26:52

R.I.P. Sir

As Rxed
43:45
Good Workout

1:42

1st time ever. Took my time and finished. Broken into rounds of 10,20,30. Hubby is looking at me in amazement.

60:14
cindy style
all pus single jumpers to a bar that was just out of reach.
all push ups on toes.
squats deep...they continue to crush me.
probably could have been under an hour if i could have convinced my feet to move / jog the first track lap of the end mile (only walked about .1 mi).
maybe next time murph...then again, maybe next time i'll have some kipping pus (and take all day)...

Didn't do Murph. Did the Brand X "Happy Day Workout" by on of our instructors.

Station 1: Ring pull ups
Station 2: Box jumps
Station 3: Pull ups
Station 4: Situps
Station 5: Thrusters

Partner A runs 200m while Partner B performs max. reps at station, then switch. Move to next station and repeat.

Partner A + Partner B + 100 (10 points per lap) = total points

I got 110 and my partner got abou 45 (not bad for her second crossfit class) so our total was 255.

Happy Day!

Correction: Station 1 = Ring Dips

lr

49:00

My first 'salute' to Murph
(Did 1/2 Murph)

1/2 mile run
50 Pull ups- (Done jumping up w/ slow negative)
100 Push ups -all on toes
150 Squats -(tried to do these with good form all the way thru instead of speeding up and cheating just to better my time)
1/2 mile run

Time= 23:50

Maybe next time I can do the full Salute

On the road, no armor:
1k row sub for run. 5-10-15 style on cals
27:42

Fair winds...

45:11 as rx'd

Went out today and bought a 20 lb. weighted vest at Play It Again Sports in Soquel just for Murph. As px'ed, 66:13. The vest made this one brutal. I'm going to be feeling this tomorrow.

1 mile (10:05)
100 Pull ups (on machine with 50 lbs assistance) 15:30
200 push ups (25 x 8) 11:35
300 squats (25 X 12) (11:53
1 mile (12:05)

Time = 61:58

Any tips one have any tips on the pull-ups. I can do like 10 normal pull-ups but after that I drop off to like 3-5 reps. If I didn't use the assist machine you could add like 20 more mins to my time seriously.

No body armour, just me. 1 mile 100 pullups 200 push ups and 300 squats. Took me 1:09:58. Almost shook hands w/pukie.

Oh yea I ran the second mile also.

first murph time was 61:57. Must learn to KIP. Anyone near VA Bch who can help a kipless fool??

First Murph for me
had to breakdown to 5 10 15
got in 13 rds then ran the final mile
just about an hour.

Thanks to everyone for the kind words....this WOD really kicked my butt. My triceps are in agony and I'm walking funny from the soreness in my legs.

I'll have to try it wearing my 20# vest. I'm betting I will spend at least 30 minutes alone on the pushups...I also bet I will at least double Matt Gs time.

TR - I'm a 42 yoa woman.

First time
Time 66min

1 mi 10min
5-10-15*20 for pull ups, push ups, and squats
1 mi 10min

I could not finish pull ups so I ended up with 55 only. I could go faster on everything, except the pull ups. Pulls up just kill me.

I feel as though I cheated you brothers, sorry. 1 mile (6:58), 100 PU, 100 Push-Ups, 100 Squats. The mile and the first 70 reps of each were done with a 26 lb vest (wrecked me), tore off the vest and cranked out the final 30 reps of each. I was cooked and called in the day. Next time I will complete this awesome WOD...

57:51
Runs on treadmil
100 pullups
150 ring pushups
300 squats

all exercises completed before moving to the next.

Only did 60/120/180 reps due to lingering back pain and tightness. Mile runs on treadmill.

Frank G-
Your not alone ,the pullups took me almost halfthe time for this WOD. I was just at an hour but only completed 13 rounds of 5-10-15

CFWU x 3 (Modified: Push Ups were reps of 5 & No Pull Ups or Dips)

"Murph" 1st Tribute
BW=228
No vest
43:39 (Treadmill @ 1%) and completed a la "Cindy" style

250 foot transition from Treadmill to Pull Up Station

Well that was "interesting".

Today's WOD was my first Crossfit workout.

How, exactly, are we supposed to avoid overtraining when we do 3 days on, 1 day off, especially if we do other sports?

How many reps of vomiting do we do?

I finished in 1:30.

Pullups were hard as f=ck, even using the cheater pullup machine. Everything else was bearable in small sets, other than the last run, which was abysmal. Call me Senor Gimpy.

This is very intimidating, did 1/2 murph:
1 mile run
100 pull ups on assist machine
100 push ups
100 squats
.50 mile run
56:30

Mr. Wilson, sir. Today's was my 16th WOD. I would like to quote myself after about workout 4 or 5 and hope you don't mind. You picked an ass-kicker to start as your 1st wkout. Probably half a Murph would have been wiser. Just stay with it though.

"Probably this site attracts a lot of people like me who are 'in shape' and want to take their fitness up a notch. (I heard about it from a friend in Afghanistan, who heard from some SpecOps guys.) So, here's a little free advice.

1 - Check your ego at the door. As a friend of mine used to say, "would you like some ice cream with that slice of humble pie?"
2 - Go VERY easy on the O lifts. My back is still like an aerial view of a train wreck from push and jerks with WAY too much wt. All the warnings on here are for real. Forget weight, just get the exercise down or you are asking for trouble.
3 - Read the posts, very helpful stuff from nice people.
4 - Did I mention start slow?
5 - If you're at all like me, you've gone soft in the middle (I don't mean fat, either.) But the "core" focus of this program is right on. Most of us simply can't/don't use our lower backs and abs properly and have gotten doughy through the center, even with situps, crunches, etc. That's why the O lifts are so damn hard and you have to start with such light wts.
6 - Be careful grunting and bearing down. I've never met Pukie the Clown in all my years of working out, but today I almost met "Brownie, the Soiled Undergarment" (okay, I'm sorry for that last one, but that's no joke.)
7 - Don't quit, but be willing to modify to accomodate your beginning weaknesses.

Lessons learned from a fool."

Dan MacD - Great job! You're one hell of a motivator; keep it going.

to set the scene, I began planning my attack on this WOD sitting in a room with photos of Murph & the others on the walls; so I may have been a bit unrealistic in my goals.
Body Armor was a given
1st mile: 7:30
Pullups: 16,14,12,10,8,6's to completion- over 15 min

Pushups: alternated using 65cm 'ab ball' to support my feet, & basketballs to support each hand for 1 set, then the next on the floor: 20,40,20,40,10,20,10,20,5,15

Squats: Balancing on the ab ball for 1 set, then on the floor for the next for: 10(ball),20(floor)x10

2nd mile: 8:45
Time: 57:00
Hello Pukie!

45:07, about 4 minutes slower than last time due to coming back from vacation in Mexico and one of my friends coming along and chatting in the middle of things. Pull-ups, push-ups, and squats split into 10 equal sets (10, 20, 30).

Cindy style.

mile 1 08:38
10,20,30.
mile 2 08:30

29:58

This stuff is fun. What is Kipping?

a.m.
Rower 15.25min 300Cal
Stairmaster 15min 245Cal
Eliptical 15min 132Cal

p.m.
100 Pull-ups
200 Push-ups
300 Squats
100 Glut-Ham Sit-up

ran this one with a fever today so I didn't even bother timing it. Ran it about a month ago on my own in 51:00 with body armor and no partitions. What was pretty cool was that that was faster then my previous "Murph" without body armor.

Any body else feel like they're cheating because their mag pouches only let you do half push ups?

:61::06... subbed 2000m row for mile runs. Did "Murph" with two sets of "cop" body armor. Time was very slow, but this is the first time I have EVER completed "Murph." So it was slow, but still an improvement.

As RX'd w/o weight vest
Total time 40 flat
1st mile 6:45
2nd mile 10:00

Subbed 1k row for 1-mile runs. Still babying knee, but it's getting much better...

34:57

59:00 flat for Jake, 11 years old, first cf work out ever!!!! Had to use assist machine for pullups, and broke up sets of 10,20,30 plus one milers to start and finish. Hua!! He's a mini Marine!!

Dad did it in just over an hour pushed and prodded by the above referenced mini-Marine.

33:58 with above metioned mod....

I was a little worried about how my work performance would be after a bout with Murph. I was relieved to see that I still was quite capable of sending myself to the emergency room after a close encounter with a sharp fence during a foot-chase. I'm calling that WOD#2 of the day.

Homeboy shall pay.

-D.

1 mile run: 7:03
20 rounds of "cindy": 25:29
1 mile run/trot/slouching walk trying not to puke/trot/run: 9:15 w/17lb armor: 41:47

thanks,
Josh

Semper Fi Murph...
44:21

1st 'Murph' - used 20lb vest for chin, push and sq, not the run.

Murph, for the first time w/out any extra weight.
1 mile
all sets broken and mixed
1 mile
49 min

cfwu (-pull ups)
WOD 44:43
All sets broken
sweat like a pig 57:49

team tikrit:
mfbunch: murph 'lite' (no vest), 10x(10,20,30), 33:13-hard enough without the vest!!!
joeyd: 34:04, quoted saying "i should have pushed myself just a little bit harder so i could say i puked!"
fun

RIP

1:20:59

1 mile
10 rnds of 10 pull-ups + 20 push-ups + 30 squats
1 mile
20# rucksack the entire way, runs were around my house w/hills

Was 20 minutes longer than last time, but last time was done without extra weight and no bad hills. Felt good just to finish as Rx'd. Nowhere to go from here except up.

Just for future reference....my 75% Murph in 52:39 was:

8/10 mile - ~5:50

5,10,15 rounds: 75 pull-ups, 150 push-ups, 225 squats

8/10 mile - ?

Will do 100% Murph next time.

As prescribed w/o vest. Ran from home to pullup bar at work, a bit more than a mile. Completed each set before moving on to the next. 47:15. RIP Mr. Murphy!

Dan S. -- I shuddered reading your post. Sharp fence, emergency room, yikes! No damage to the family jewels, I hope.

This WOD is painful! My legs are still on fire from previous WODs. I had to keep in mind what my special workout advisor has always told me, "Quality, not quantity. Stop doing the exercises when you can't do them in proper form." I did as much as I could with my Camelback backpack on as my "weight." This is an awesome WOD and it is definitely one I am striving to complete in the future.

1/2 "MORPHED MURPH" in 39:27
1 mi. run on Treadmill @ 1%
50 pull-ups
100 situps
150 squats
1 mi. run

Murph - no vest

37:12 (about the same as Aug)
10,20,30s

Gina
32:47
12 mins better that Aug
25,50,75s
Pullups have come along ways

57 years old and my first attempt at Murph. My admiration to the namesake and my thanks for his good works.

Been working on WoD for about a month at 3 or 4 a week plus climbing twice(indoor wall) and some additional wwight work. Set new pr for dead lift and bench press on Friday after doing Wednesday's work out on Thursday. I am sold on cross fit it is kicking my ass but am inmproving rapidly. Thanks coach.

Shortened Murph: Stopped at 30 minutes
1 mile 8:50
Cindy 11 reps (pr improved by one over last week)

Murph - bw only
62:00
pull/push/squat interleaved in sets of 10/20/30

Murph 64min

12min bike
10 sets of 10, 20, 30
12 min bike

71:14

BW only.

I did all pullups, then all pushups, then all squats. Lousy form on everything by the end. The last run hurt too.

Next time I'll break it up.

Did this one day late and right after doing the clean, pushpress, pushjerk, split jerk workout.

First mile 6:36 (3 secs faste than last time)
pullups pushups and squats in groups of 15, 30 45, for 5 reps and then groups of 5, 10, 15 2 reps then 10, 20, 30 1 rep and back to 5, 10, 15 for last. 23:39

Last mile lost count of laps think I did 1 too many. So time is either 8:55 or 8:07. Both of which are substantially slower than the 7:40 last time.

Overall time 39:11 or 38:23, much better than my 45:00:07 last time.

One day behind also.

58 minutes, did all pull ups then push ups then squats, broken sets though. Last mile hurt, but finished with little walking. I was able to do first 30 pull ups hanging no help, then had to use smith machine. Next time I will use a pack with weight. Thanks coach.

Well I failed murph again. A PR though...

I broke it into 10 sets of 10/20/30. Made it to set 8 and had to quit. Felt really ill. Was at about 45 minutes when that happened.

Maybe next time.

First meeting with Murph. He brought his buddy Pukie.
7:11
10-20-30 x 10
8:30

52:11

Next time:5-10-15!

55 min, 10 sets of 10-20-30 (broken). No vest, thank you...

66:54

I am slow, but it was a PR though...

10 sets of 10/20/30.
Pullups - assisted (#16 on Cybex)
Pushups - knees
Squats - ok

66:54

I am slow, but it was a PR though...

10 sets of 10/20/30.
Pullups - assisted (#16 on Cybex)
Pushups - knees
Squats - ok

(posted above as ChadC on accident)

Posting a day late, but struggled through this yesterday, despite a hangover. Ironically, had a new personal best -

44:57

First time doing Murph and doing it on Sunday - 60 minutes after doing the Sunday Barbell thruster wod
1:08
10 sets of 10/20/30 on pullups/pushups/squats
Stuck 2X10lbs weight plates in my back pack. Very uncomfortable on the run, which was done on the treadmill. I'll search a 20lbs sand bag for next time out.

61:47

Only did half the pullups/pushups/squats.

It was taking me a long time to get my heartrate to slow down, so I decided to go ahead and finish up when I got my 5th set of 10 pullups, 20 pushups, 30 squats.

Maybe next time I'll do a 5/10/15 split.

First Time, had 20lb weight vest.
Time:57:40

~39 minutes
No additional weight
1 mile(1% tm) 6:40
10,25,30 pullups, pushups, squats. Pullups slowed me down esp. since I was doing them on pullup/dip station where I couldn't kip. Great workout
1mile 7:20

Semper Fi, Murph

A day late on this one

The Murph in an Oklahoma wind storm (20 gusting to 30) made the run a real bitch, hooyah

Did 20 rnds Cindy style

Pullups done on homemade rings suspended from goal post. 1st 11 sets dead hang - rest jump assist.

6:43 first run
8:17 second run
1:04:30 total time

"It doesn't have to be fun to be fun." Absolutely

Wow. My first Murph.
59:30 as Rx'ed (no additional weight, though). Closest I've been to a pukie. For the most part, I did sets of 10/20/30. That second mile was rough, but I just made it under 9 min (1st mile was 7:55).
Wow.

2nd murph. 47:26.

As Rx'd 42:27

Murph - 36:01
5/10/15 style, ring pullups
7 minutes faster than last time even though I used rings.

64:23

With 20 pound vest...6 minute improvement from
last Murph.

Completed each exercise before moving on to next.

Runs over 8 minutes each with vest (ouch!).

RIP Murph.

62 min..w/ tactical body armor

Too cold outside to do Murph, so we did Fight Gone Bad in the garage. Everyone substituted dumbbell sumo deadlift high-pulls for row.

Joe: total 413 as Rxd (45# sub)

Evan: total 251 as Rxd (45# sub)

Vanessa: total 292, 55# push press, 55# sumo deadlift high-pulls for 6 reps, then 45# sumo deadlift high pulls, and used 35# for sub

Sarah: total 223, 55# push press, 45# sumo deadlift high pulls, and used 35# for sub

In the Phoenix area for Thanksgiving...

Worked out with Ken Urakawa and crew at CrossfitSouthwest...warmups, drills, and some Oly lifting...

Thanks Ken!

Crossfit is a great community. If travelling, give the local affiliate (it seems like they are everywhere!) a call and maybe they can work you in.

RIP Murph.

Deepest thanks to Murph and all the unsung heros out there.

murph must have been a hard man
62.30 and i completed all reps before moving on to the next exercise. the last mile killed me and took nearly 12.00 which is pretty sad

1/2 murph,1 mile run, sets of 10pullups/20pushups/30 squats x5, no vest, 24:38

1st time doing Murph - did not use a vest. Did use some tums to keep Pukie and Brownie away.

Runs on treadmill, CU, PU, SQ done in sets of 10-20-30

44.00 even.

Used a 10 lbs vest @ 2pm Nice and hot at lest 37dc Inside the gym

Both runs on treadmill
Body weight lat Pulls sets 10,
Pushup sets 10 alternating wide and narrow
Squats 40/30/30

total time 36:50

46'52"
1 mile run
75 pull ups
150 push ups
225 squats
1/2 mile run

51:34, about 4 minutes worse than last time. Turkey and dressing is a killer. Man is this a tough one.

30:07 as rxd
pull-ups-kipped 7 rounds of 15 105 total
push ups 14 rounds of 15 210 total
BW squats 20 rounds of 20 300 total

1st mile 6:32
2nd mile 7:00

the hardest 1 yet, i say that everytime though....cheers, mike

ugggggh.
Murph it is tonight. Shooting for sub 56 min.

LenVan, aka Lenny,
This is the Murph I spoke of for your baseball team. Should separate the players from the wannabes in no time.

Nothing like "Murph" to let you know you're alive!!
39:22

Pullups/Pushups/Squats done Cindy style: 10/20/30 x 10 rounds.

runs were done on treadmill.

I could only manage a "1/2 Murph" at lunch, which I am dubbing a "SMurph" .. roughly 34:00.

R.I.P. Murph.

29:55

1 mile
10 PU, 10 Push, 15 Sq., 10 Push, 15 Sq. (10)
1 mile

last couple of exercise sets a bit shallow

44:53 measured street mile, no vest

mile 1=8:54
broken sets:
25(new pr)/15/12/12/15/11/10
25-25/20/20/25/25/25/20/15
50x6
23:22 total
mile 2=9:58

45:49 using mile+measure vs 58:14 last time

Last time I tried the full Murph with weight I felt sick for three days and was off my game for a full week after that!!!

This time I still used the weighted pack, but I cut the volume in half except for the runs.

40 min (mini-Murph)

1st murph

as rxd - 50:33

30 as rxd

ouch
62mins

7:05.6 2k row to start
7:40.1 2k row to finish

On vacation, Tariq and I got creative and made up a wod going for a run in the park that was interspersed with sprints, pullups (on a children's swing set), bar rows (on a barrier gate bar), walking lunges and pushups. Getting lost in the park added some additional length to the workout which was around 35 minutes total.

Mike:
40:43, as RX'd
runs done outside
mile 1 - 7:02
exercises done in sets of 5/10/15, no vest
mile 2 - 7:55

Olivia:
42:20 as above, pu's with knees on floor

36:28

last 50 pull ups assisted

44:18 as rx'd

55:58 as px'ed with weighted belt.

Talissa 45:39 as rx'd

39:44

Home, to Clovelly climbing for sets of 15, 30 and 45, and back again.

46:33, no vest. About 12 minutes faster then last time.

this thing nearly killed me and I only did 50 pulls, 75 pushups and 150 squats. feeling the thanksgiving indulgences. 37:30

Mike: 51'
Lindsey: 48'

Mike: 51'
Lindsey: 48'

Did this one yesterday a little modified.

Goal: Run 1 mile, 50 Pull-ups, 100 Push-ups, 150 squats, Run 1 mile
Reality: Run 1 mile, 50 Pull-ups, 100 Push-ups, 150 squats, Run 1/4 mile. Time: 43 min

My legs were good for nothing after those squats.

39:47

Have to try Cindy style next time, that should cut about 4 minutes off my time...just did each straight through.

Ran 1st mile on treadmill and did elliptical for the last mile. The treadmill hurt!

43:07

Did mine as 10 rounds of 10 pullups, 20 pushups (10 on toes, 10 on knees), 30 squats

Ran 2 laps (a little less than a mile) 7:08
5 rounds 13:31
10 rounds 15:01
Ran 2 laps (a little less than a mile) 7:23

BW 200
1st attempt at the Murph

Pullups = 38
Pushups = 180
Squats = 300
42 min
No running. Took 3 days to recover from Diane. Can finally walk down stairs again.

All sets broken

1st go at Murph.

1 mile run - 6:58
20 rds Cindy - 37:01
1 mile run - 8:03

Total - 52:02

I believe this is the hardest workout I can remember in my year of CrossFitting. I was seriously hurting the last 10 rds of the triple. Thinking of the sacrifices men like Murph make for our Country helped me through. It was an honor to do this workout.

RIP, brave warrior.

Tim

Did this one on 30 NOV.

As RX'ed w/o vest, Cindy Style:

45:29

under 7 min run (6:58) !! hadnt done that since high school..
pull ups with straps - 15 | 10 | 10 | 10 | 3 | 5
pushups inclined - 25 | 25 | 30 |
135 squat - 20 | 20 | 10 | 10
mile... ran half, walked other half, think you guys are crazy but thats why i do this...

time? like an hour... i promise next time will be MUCH better...

Partly done - ran 1 mile on treadmill, then through 6 rounds of 10/20/30. That was about 16 or 17 minutes but the chest virus that's floored me for the last few days stopped me cold there. Discretion the better part of valour situation.

Felt better the next day - ran 400 m, then 5 rounds 5 P/U, 10 push-up, 10 sit-up, 15 squat, 400 m, 5 more rounds, 500 m row (all treadmills taken), 5 rounds, 500 m, 5 rounds, 500 m.

42:31..no weight vest. Pyramid of 1-10 for P/U's(all strict),10 sets of 20 push-ups and 30 squats. Runs were slow 1st 6:55, 2nd 8:00.

Abraham Lincoln Crossfit

Tom (bw 207)
no running
33 minutes