April 19, 2006

Wednesday 060419


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.

Post time to comments.

Compare to 051126.


Enlarge image

This is an essential skill. CrossFit Journal Issue 44, "Virtuosity in the Basics of Parkour", by Jesse Woody

Coach Burgener's video analysis - CrossFit Olympic Weightlifting Certification [video]

Posted by lauren at April 19, 2006 8:15 PM

Last night, I had a bad dream in which Murph was going to be the next WoD. Scary.

Comment #1 - Posted by: Matt Townsend at April 18, 2006 8:53 PM

Well the 1 mile run before and after isn't to bad. The pullups will be a challange. The pushups will go easily. My legs are still killing me from Mondays workout. I'll let you know tomorrow my time.

Comment #2 - Posted by: Sol at April 18, 2006 8:57 PM

OMG 300 sqauts again! My Legs are going to fall off! But o well I will do them cause Coach Jeff knows what he is doing and he is only going to make me a better athlete! One who is proud to wear around a corssfit shirt....cant wait to start!

Comment #3 - Posted by: Onefastbird21 at April 18, 2006 8:58 PM

Glad I did Monday's WOD yesterday. Rest is crutch anyway!

Comment #4 - Posted by: Collin H at April 18, 2006 9:02 PM

this workout looks great!!!! it is only my 2nd week of CF and I am hooked.....the pull ups, push ups, and squats should take a while....i hate running and actually i will look forward to that part of the workout!

Comment #5 - Posted by: gina at April 18, 2006 9:21 PM

Don't forget the man for that this workout is named after... maybe draw some inspiration and adrenaline from his service and sacrifice... we could all wish to be so lucky to serve

Comment #6 - Posted by: vcsnover at April 18, 2006 9:38 PM

Still drunk from Shooter Jennings NYC concert. We'll see how the WOD goes in 8 hours. Man oh man.

Comment #7 - Posted by: brett at April 18, 2006 9:38 PM

Hell yeah. A mile to get the lactic acid out of the legs, some upper body, and some further abuse on the squats. These squats won't be anything like Monday- I predict we'll all feel a lot of spring...

at least at first.

By the end, it'll be "OMGWTFAYDTU?" (for the benefit of the acronym-disabled, the last part is "Are You Doing To Us?")

Then the last mile will just be to show us how running uses the same muscles as the other functional movements, and how we can't run fast/well if those muscles are fatigued, and why Crossfit is good for us. Have some more Kool-Aid. Oh, and sorry you looked like a Zombie from "Thriller" when you tried to do the last mile, but it really was for your own good. Towel?

Comment #8 - Posted by: JaHo at April 18, 2006 9:41 PM

Interceptor Body Armor with both plates..YES PLEASE! This is gonna be rough I ran a 15k yesterday because theres no rest for the wicked

Comment #9 - Posted by: John at April 18, 2006 9:42 PM

I'm not sure if this concerns the workout Murph, but the Parkour roll is linked to a thumbnail. Ya might want to fix that.
This basically looks like a forwarddiagonal shoulder roll. Which is one of the de facto rolls in most martial arts.

Comment #10 - Posted by: Blair Lowe at April 18, 2006 9:43 PM

Do we do all the pull up, then push ups, then squats, or groups of all three at once?

Comment #11 - Posted by: D ANdrews at April 18, 2006 9:48 PM

D Andrews, if you can do pull ups, push ups and squats all at once, please post the video. :)

The WoD says you can mix it up anyway you like.

I'm thinking batches of 10, 20 and 30, respectively.

Comment #12 - Posted by: Matt Townsend at April 18, 2006 9:52 PM

While waiting the hour to transport a friend from the hospital, I took advantage of the time to visit Jon Hind's Monkey Bar Gym for a workout:

5 rounds for time:

5 HSPUs off 10" parallettes (head touching floor every rep, hands at shoulders depth)
1 20' hands only rope climbs
15 88# two handed kb swings to chest height

14:23 - after the first two rounds HSPUs were broken and killed my time. The recuperating breaks kept getting longer and longer. The increased ROM makes them much tougher than from the floor. Rope climbs were strong and swinging the 88 was definitely fun. Wish I had one of my own.....

Finished with 10 minutes of 10# cb milligrams, switching hands every minute. Nice shoulder opener.

I'll catch Murph later this morning.

Comment #13 - Posted by: kelly moore at April 18, 2006 10:05 PM

Last August, this was the first WOD I ever tried. I remember being very sore for at least an entire week.

I was fortunate enough to have known Mike Murphy, as he was a classmate of mine from junior high through high school. He was such an incredibly decent person and I will always remember him for his intelligence, modesty and maturity beyond his years.

Comment #14 - Posted by: Yoon at April 18, 2006 10:13 PM

@Matt (#12) and D (+11), sorry to correct you on this Matt. It says you can partition PUs, PUs and squats not mix them up ;) So first you do all 100 pull-ups, then all 200 push-ups and finish it off with a mere 300 squats ... (how am I supposed to get out of bed tomorrow? the mind boggles...)

Comment #15 - Posted by: juro at April 18, 2006 10:16 PM

This will be my second CF workout and have a general question about getting started. Is it better to reduce reps to complete the rx'd sets, or do the full amount of reps and reduce the number of sets? I am already reducing weights until I get the hang of these movements. Any comments are appreciated.

Comment #16 - Posted by: Paul D. at April 18, 2006 10:23 PM

Do the whole workout. Break up the sets. If it takes you 90 minutes, so what. work for a faster time.

Comment #17 - Posted by: champ at April 18, 2006 11:06 PM

Good Lord, this recent trend of ball-breaking WOD's shows no sign of stopping. I fear Murph. And I shant be wearing the vest, I'd like to keep the arches that presently reside underneath my feet.

Comment #18 - Posted by: gaucoin13 at April 18, 2006 11:14 PM

couldn't wait. had to skip ahead. pr 50:20 kipped a lot of pu but no other assistance. i'm gonna hurt for the next FEW days

Comment #19 - Posted by: Brett at April 18, 2006 11:27 PM

Am I right to assume these are 'air' squats with no weights?

Comment #20 - Posted by: galevine at April 19, 2006 12:03 AM

Looking forward to my first Murph. In his honor, me and my new Illinois Wesleyan crossfit brothers are going to try it with a 10 lb. weight in a back. It's going to tear us up, and we are looking forward to every second of it.

Comment #21 - Posted by: Frankie M at April 19, 2006 12:48 AM

Looking forward to my first Murph. In his honor, me and my new Illinois Wesleyan crossfit brothers are going to try it with a 10 lb. weight in a backpack. It's going to tear us up, and we are looking forward to every second of it.

Comment #22 - Posted by: Frankie M at April 19, 2006 12:49 AM

I take great pleasure in doing this workout in honor of such a great American hero. Won't let you down Murph!

Comment #23 - Posted by: John S. at April 19, 2006 12:53 AM

Comment #10, you're exactly right, it's the basic shoulder roll, similar to Aikido or Judo in form. The only difference is the technique used when you work up to drops, but it's all built on that simple foundation.

Comment #24 - Posted by: Jesse Woody at April 19, 2006 2:35 AM


These workouts are so spiritually uplifting and mentally cleansing. I always look forward to the challenge of testing both my inner strength and vitality as well as my body. Tap into your Ki!!


Comment #25 - Posted by: Strozzi_Heckler at April 19, 2006 3:02 AM

This was my very first WOD. Can't wait to hit it again.

Comment #26 - Posted by: Kru Buck at April 19, 2006 3:26 AM

1/2 mile run, 100 pushups, 200 pullups, 300 squats

did not leave myself enough time for the full workout.

Comment #27 - Posted by: suzanne b at April 19, 2006 3:49 AM

40:37 sans body armor (I had to turn it in when I PCS'd).

Comment #28 - Posted by: Eric2 at April 19, 2006 3:53 AM

My old running shoes-$40
Point Blank Tac Vest-$800
Department's weightroom-$10,000
The ability to drive on past exhaustion-priceless
Hooyah Murph

Comment #29 - Posted by: Tim L at April 19, 2006 4:01 AM

Total time 54:44 (no armor).
Interesting science experiment on lactic acid tolerance. If I do this "Cindy" style, I can do it in 40 mins (i.e. 5 pulls - 10 push - 15 squats x 20 rds in 20 mins) with a mile on either end. I know 'cuz I've done Cindy twice at 20 rds in 20 mins. Even 2 slow miles at either end means under 40. But doing it as all 100 pullups, then 200 pushups, then 300 squats, adds over 15 mins to my time!! Just something I noticed.

Comment #30 - Posted by: Sean G at April 19, 2006 4:15 AM

Since the question about breaking this up comes up all the time, I asked Coach about it back in November -- here was his reply:


Michael Murphy's description for this workout included the following, "1 mile run, then 100 pull-ups, 200 push-ups and 300 squats in any order as long as the #'s were met, followed by another 1 mile run"

So, my interpretation is that "Cindy" style would be OK.


Hope that's helpful.


Comment #31 - Posted by: John Frazer at April 19, 2006 4:28 AM

IMHO this is the hardest CF workout, if your just starting...beware!

Comment #32 - Posted by: Larry L. at April 19, 2006 4:31 AM

I am humbled by the sacrifices of people like Lt. Murphy and their families. There is really no way to adequately express my gratitude. May God bless you all.

"Murph" as designated (including 20lb. vest)...35:05.07

Comment #33 - Posted by: Matt G. at April 19, 2006 4:32 AM

Well I did the "Mur" not the Murph. From someone who aspires to be in "Murph" shape at some point in the future, I salute you. From a deployed fellow service member, I respect your ultimate sacrifice.

~mile run
~100 pullups
~120 pushups
~150 squats
~mile run
46 mins and some change.

Comment #34 - Posted by: ctm at April 19, 2006 4:34 AM

My body just went back to bed after reading that.

Comment #35 - Posted by: ChrisM at April 19, 2006 4:35 AM


Comment #36 - Posted by: AJ Kruppa at April 19, 2006 4:46 AM

BW: 172
CFWU x 3 sets of 15 except Pull-ups
did the 1-mile runs on treadmill 0% incline
As Rx'd
Time: 43:06

Comment #37 - Posted by: Breck at April 19, 2006 5:05 AM

3 signs that the apocalypse is upon us:

1. First Day of a triplet is Murph;
2. Someone (as usual) makes some comment about how not bad this is (Sol - flog yourself. "Well the 1 mile run before and after isn't too bad. The pullups will be a challange. The pushups will go easily.") fairly crying out for Coach to flail us on Day 2;
3. Chuck Norris.

Comment #38 - Posted by: Sean G at April 19, 2006 5:15 AM

No pullups---no bar at home, 1 mile in about 18, 50 pu, 150 squats. It's gonna be a lo-o-o-ng road back to fitness. See ya next time, Murph-lovers.

Comment #39 - Posted by: peejay2 at April 19, 2006 5:16 AM

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

Comment #40 - Posted by: kevin at April 19, 2006 5:35 AM

38:12:03 as rx'ed. Did this as 10x(10-20-30) to keep rolling. did this once before on Christmas Day when I was a brand-newbie. Couldn't do the 2nd mile then. Good day. Let us also remember the sacrifice of Murph. Your spirit lives on!

Comment #41 - Posted by: john wopat at April 19, 2006 5:39 AM

Back in Action
1 mile, 10 sets 10 pull-ups/20 pushups/30 squats, and 1 mile = 48:30.

Comment #42 - Posted by: trooper at April 19, 2006 5:43 AM

I gotta agree with Comment #32, Larry L - Murph is one tough WOD!

1st time I attempted it as Rx'd, I got decimated and was ill for a week. 2nd time, with weight and half volume I was still wrecked and not right for a couple of days.

I did Monday's WOD yesterday and played hockey this am - my quads are screaming!

Still I hate to let Murph pass by and it only seems correct to have some weight on board.

If you never hear from me again - you'll know why...

Comment #43 - Posted by: Chris in Ottawa at April 19, 2006 5:50 AM

I'm new to the WOD. Are the squats weightless?

Comment #44 - Posted by: steve at April 19, 2006 5:52 AM

I am new to Crossfit and need some help. Since I was out most of the weekend and Monday, I decided to work out on Tuesday. Typical, I did a five set workout that consisted of 25-20-15-15-10 burpees, pullups, and pushups in which I did for time. Other than being a little tired, will that workout coupled with todays WOD negativly affect the Crossfit program because I am overworking certain body parts? Or is that fine? Thanks,

Comment #45 - Posted by: jared politz at April 19, 2006 5:53 AM

WOD Murph "Lite"

Ran 1 mile on Treadmill @ 2 deg incline
100 Smith Machine pullups (feet on bench)
100 pushups
100 squats
Ran 1 mile on Treadmill @ 2 deg incline

No body armor but 274.5#'s of BWT


I look forward to doing this one outside when I have more time.

Comment #46 - Posted by: Kegger at April 19, 2006 6:02 AM


Q:"Can I break up the sets instead of doing 100, then 200, then 300?"

A: Yes. "Partition the pull-ups, push-ups, and squats as needed." As a tip: most people break it up into 10 sets of 10,20,30.

Q:"Are the squats air squats, or weightless?"

A: Yes. FAQ 2.2 "If not specified, squats are your body only (aka "air squats"); back squats and front squats use the weight indicated (or adjusted as necessary for completion of the WOD)."

Q:"What kind of pull-ups should I do?"

A: Any kind that get your chin over the bar. If you like curl-ups, do curl-ups. If you like kipping, do kipping. If you like palmout, do palmout. Just keep it consistent so you can track progress.

Comment #47 - Posted by: Newlin at April 19, 2006 6:09 AM

Are you kiddin me? I didn't think we'd see squats so soon! I guess I was wrong. Damn, my left knee is a little sore from Mondays punishment. Are todays squats going to make it worse? I'm just not sure if i'm going to injure it or if I should toughin up?

Comment #48 - Posted by: Scott Wain at April 19, 2006 6:10 AM

A sorry effort today: Half a Murph in 21:20. No excuse

Comment #49 - Posted by: MurphIZ at April 19, 2006 6:20 AM

52:02, without any additional weight. Broken pulls, pushes and squats into 10/20/30 for 10 rounds. Really hit the wall at round 8.

Starting mile: 6:40
Finishing mile: 8:45

Comment #50 - Posted by: Tommy A. at April 19, 2006 6:22 AM

More Murph than time today. So I set a clock for 30 minutes to see how far I'd get.

1 mile
100 pull ups
200 push ups
284 squats

Comment #51 - Posted by: Andrew L at April 19, 2006 6:30 AM

I tried to finish but didn't succeed.
1st mile in 7:30
10 sets of 10, 20 30
.5 mile at end in 4:00

Total time 45:42

I'll finish next time and this was a WOD worthy of true patriot.

Comment #52 - Posted by: anthony at April 19, 2006 6:31 AM

#45 Jared, I wouldn't worry so much about which bodyparts you worked out when, your body is surprisingly resilient. As you get into CrossFit you'll get a feel for how you can and cannot perform on any given day. I would do the workout and not be too concerned about which muscles you've hit because with us chances are you're going to hit every single one!

#48 Scott, if your knee is in considerable pain when you squat I would be concerned as to your squat technique.

Do your knees track far over and past your toes?
Do they buckle in out or sideways as you squat?
Do your squats feel unstable or just otherwise like bad news when you do them?
Do you dread doing them?

If you answer yes to any of those I suggest you read the squat clinic article in the CFJ. And/or see an experienced CrossFitter to diagnose your squat.

Comment #53 - Posted by: Pierre Auge at April 19, 2006 6:34 AM

1st Murph:

as rx'd - 34:44 "Cindy" style

1st mi - 7:05
Pulls/Pushes/Sqs - 20:09
2nd mi - 7:30

Crossfit Plano

Comment #54 - Posted by: Brian Abrams at April 19, 2006 6:46 AM

59:16 as rx.
1st mile- 6:51
pull ups(ring)-19:23
push ups- 10:00
squats- 13:16
2nd mile- 7:43. Note to self: don't finish on gravel road or in sight of wife.
God bless you Murph.

Comment #55 - Posted by: fire capt dan at April 19, 2006 6:57 AM

clarification to #54 - no vest

Comment #56 - Posted by: Brian Abrams at April 19, 2006 6:58 AM

38 min, not quite finished.
1 mile 8 min
15 sets 5/10/15
1 mile 9 min
Great workout, next time I need to start earlier or go faster.

Comment #57 - Posted by: Braden at April 19, 2006 7:04 AM


subbed 7:00 minute bike for mile runs

Comment #58 - Posted by: paulw at April 19, 2006 7:23 AM

Three times around block 1.05 mi. 8:11
Broke sets and alternated pull ups, PU and squats
1.05 mi. 8:05

Pull ups 6/4/5/6/7/8/6/5/5/5/5/5/5/5/5/3/5/5/5
Push ups 20/20/20/20/5/5/5/5
Squats 50/50/50/50/10/10/10/10/10/10/10/10/10/10

Comment #59 - Posted by: Phil Sarris at April 19, 2006 7:23 AM

not quite sure of time. just wanted to complete.that was great!!!

Comment #60 - Posted by: duane at April 19, 2006 7:24 AM

40:30 mins as rx'd, but without vest.....guess my next investment will be body armour....great, but tough workout, which is probably a true reflection of the man.

Comment #61 - Posted by: BobM at April 19, 2006 7:32 AM

1:25 approx. Used wall clock. I'm not good at pushups or pullups or running. OK at squats. I rapidly devolved to sets of 2 on the pullups, sets of 5 on the pushups, and sets of 10 on the squats. Knee was hurting on the inside below my kneecap in some place which had never hurt before after the squats, but I figured it would work itself out, and it did.

Comment #62 - Posted by: Barry Cooper at April 19, 2006 7:48 AM

CF Warm up. no pullups/squats
1 mile 6:00
10 sets of 10 Pull ups
10 sets 20 push ups
10 sets 30 squats
1 mile 8:00

Took just under an hour

Comment #63 - Posted by: Josh at April 19, 2006 7:59 AM

I did Murph Light

subbed 1/2 mile run with 4 minutes on the rower
50 Pull ups
100 Push ups
150 Squats (cindy style)
4 more minutes on the rower

29 minutes and some change. The rower will kill you.

Comment #64 - Posted by: Ray P at April 19, 2006 8:02 AM


1 mi run
80 pullups
160 pushups
240 squats
1 mi run

sets of 10-20-30 to get through
(had to shorten it due to time constraints)

Comment #65 - Posted by: eggraid101 at April 19, 2006 8:02 AM

I've been crossfitting for four months and this was my first 'Murph'. I'm glad I spent four months getting in condition prior to attemting this workout.
1 mile - 9:30
100 chins - 6:48 varying grips
200 push-ups - 10:04 last 50 from my knees
300 squats - 12:18 puked at 230 SURPRISE!!
1 mile - 12:30 puked in my mouth twice and carried on.
thanks coach.

Comment #66 - Posted by: Peter Donnelly at April 19, 2006 8:04 AM


1 mile run
1 mile run

bw 213 lbs, 22% bodyfat, age 44

have a ways to go before I'll do this with a 20 lb vest.

Comment #67 - Posted by: KC at April 19, 2006 8:06 AM

For some reason I thought this workout was going to be fun (yeah, yeah I know: it doesn't have to be fun to be fun). However, I was sorely mistaken. I might put this in the hardest workout to date in my 4+ months of CFing. I could feel my most basic body reflexes suffering and threatening to fail during that last mile. Not to get to graphic, but I was having a hard time holding on at both ends of the line--the train wanted to come out of the tunnel it just didn't know which way it wanted to go.
completed in 43min, w/ no additional weight.

Comment #68 - Posted by: Mr. White at April 19, 2006 8:08 AM

good article on the man for whom this workout is named:


Comment #69 - Posted by: katabe at April 19, 2006 8:10 AM

As Rx's

59:56 Under an hour, YES

1st mile 7:05
100 pullups 13:12
1st 100 pushups 7:31
2nd 100 pushups 11:11
1st 100 squats 3:55
2nd 100 squats 4:16
3rd 100 squats 4:04
2nd mile 8:39

Love these workouts !!!!!!!!!

Comment #70 - Posted by: fireman_rick at April 19, 2006 8:23 AM

Just about to workout. A girl has seen me train at work and now wants to workout with me. Devise something different today, don't want her to hate me later and never train again.

Comment #71 - Posted by: ChrisM at April 19, 2006 8:27 AM

total=56.40.84 better time than last time and my body is even beaten up now. I could barely walk this morning.
everything broken last run was brutal..

Comment #72 - Posted by: dennyy at April 19, 2006 8:30 AM

Tweaked my back a month ago, so I've been doing only as much as it would take, doing mostly cardio and stretching. Today's wod was for an American hero, new PR as rx'd in 45:54.

#48Scott: My knees and elbows both felt like they were on fire at times when I first started CF last fall. I worked through the pain, although I did have to take some anti-inflammatories for my left knee a few times. I'm currently 53 yoa, 203 lbs.

Comment #73 - Posted by: JD Stephenson at April 19, 2006 8:32 AM

34:25, but not great form.
This is my second week with Crossfit and I am loving it!! Finally, a way to change up workouts regularly to avoid workout ruts. Thanks to the LA Times for running an article about CF.

Comment #74 - Posted by: Stein at April 19, 2006 8:34 AM

Quick questions: 1. For Murph, are the pullups dead hang or kipping? 2. Are kipping pulls or dead hang pulls the default for WODs with a plethora of pullups? Thanks

Comment #75 - Posted by: Graham S at April 19, 2006 8:42 AM

First time Murph
as RX'd: 48:43

6:18 mile
11:59 100 pullups
9:13 200 pushups
12:17 300 squats
8:56 mile

that second mile sucked

Comment #76 - Posted by: OCMike at April 19, 2006 8:43 AM

crashed and burned before I got to the second mile. I didn't eat breakfast and I have been a little off my schedule lately and I think it caught up with me as I bonked about 75% of the way through the pullups, pushups and squats. Lesson learned.

Comment #77 - Posted by: Glen at April 19, 2006 8:47 AM

I am an avid rockclimber looking to balance out my muscles and get functional strength. I am very interested in crossfit, however should I stop my weight lifting program and only do the WoD as my exercise? I lifted yesterday so today's WoD is going to lay me out something awful. I'll post back after i've tried it.

Comment #78 - Posted by: David at April 19, 2006 8:51 AM

As RX'd w/armor

Comment #79 - Posted by: nick smith at April 19, 2006 8:57 AM

Kelly #13
Not only do you post very impressive times but you surround yourself with good people. I met jon hinds at a kettlebell cert last september. As with so many people i met there great guy and very inspiring. Small world too. Looking forward to Murph

Comment #80 - Posted by: Dave at April 19, 2006 9:00 AM

Murph as RX'd with 20 lb. vest


Comment #81 - Posted by: JeffT at April 19, 2006 9:02 AM

BW- 154


1mi run
100 Pull ups
200 Push ups/30lbs dumbbell press mix
300 squats
1mi run

Desert heat starting to be a factor in cardio...

Comment #82 - Posted by: sbh at April 19, 2006 9:14 AM

47:12 w/ 8lb vest

AHR 155/ MHR 170

1 mile Run
10x 10/20/30 Pull-ups, Push-ups, Squats
1 mile Run

RIP Murph

Comment #83 - Posted by: jc7 at April 19, 2006 9:20 AM

God Bless Lt. Our prayers are with you and yours!

As I read the WOD, I am actually putting on my Blues to participate in a funeral for a fellow Diver. Couple the reminder of Lt's sacrifice with the loss of EO1 Snow. Along with the sobering news that another friend of mine recently died on his 3rd trip to Iraq. I am reminded that no matter the time that passes, we shall never forget those who have died in service to this country. You are not forgotten brothers. Gods speed!

Comment #84 - Posted by: DJ at April 19, 2006 9:22 AM

personally to get the full effect of this workout I feel you must do each exercise as written 100 pullups then 200 pushups and the 300 squats.. If you tried it cindy style this time try it the way its written next time for a different effect.. Just my 2 pennies..

Comment #85 - Posted by: dennyy at April 19, 2006 9:24 AM

51 y/o, 150 lbs, 2nd week on CF

49:30 scaled as follows:
1 mile run

60 pull ups
120 push ups
180 squats
all done in 6 cycles

1 mile run

Comment #86 - Posted by: Charles at April 19, 2006 9:26 AM

Peter #66 sez:

"1 mile - 12:30 puked in my mouth twice and carried on."

Puked in your > twice? Why? Were you trying to retain the nutrients? Let it flow, dude! That's just gross!

J, who hopes to break 2 hours on this one. And if I puke, I intend to puke OUT of my mouth.

Comment #87 - Posted by: JohnM at April 19, 2006 9:27 AM

1 mile - 6:47
pullups - 12x3, 10x3, 8x3, 5x2
pushups - 12x3, 10x4, 8x3, 10x10
squats - sets from 15-35
1 mile - ? time - just trying to survive

Comment #88 - Posted by: JPF at April 19, 2006 9:29 AM

rowed 2000m
100 pull-ups
200 push-ups
300 squats
rowed 2000m

Time: 70:59
I am glad my brother walked in the gym when he did, I was going to cut my WOD short. He pushed me through it.

Comment #89 - Posted by: Dan C at April 19, 2006 9:29 AM

Hi all,
Run 5k 23:55 (in my casual shoes; no WU). I try to have a leg workout day prior to a run day to make the run, well, "Fun."

Comment #90 - Posted by: Jonathan Jensen at April 19, 2006 9:30 AM

Strong work JeffT and nick smith

Comment #91 - Posted by: Matt G. at April 19, 2006 9:41 AM

Salute to Murph

As Rx and even shed some blood on the pullups at around number 60. Ripped a big old hunk a skin out of my hand!!!

Proud to do it 56:00 minutes

Comment #92 - Posted by: Travis at April 19, 2006 9:41 AM

Did a modified version of a previous WOD earlier today.


Total time was 48:45. I would like to hit Murph later on tonight.

Comment #93 - Posted by: Joe marsh at April 19, 2006 9:43 AM

Angie 19:36

Comment #94 - Posted by: bill fox at April 19, 2006 9:45 AM

38:12..but "Rowing " MURPH.. about 15 seconds slower but thats ok with me ,,THIS was my first CF WOD in about 2 weeks spent most of that time demolishing our old garage & stacking it in a 30cubic yard dumpster...which I call the olympic garage lift...sawed off one end of a 20# DB to make a 10# "hammer"... Hopefully part of the new garage will be somewhat EUGENE ESQUE>>> maybe Ill send pictures if its worthy...Its good to be back!

Comment #95 - Posted by: dave k at April 19, 2006 10:04 AM

an embarassing 1hour 20min,

straight through, not working in circuits.

Cycling through at 10-20-30 reps would have have been much better. The First 100 pullups took 25 min alone with a low heart rate. I overlapped the last 100 puhups and 300 squats.

Comment #96 - Posted by: Brett at April 19, 2006 10:08 AM

"puked in my mouth twice and carried on." hilarious. awesome. maybe he couldn't let it flow 'cause he was on a treadmill. those weiders, they don't like it when you puke on the treadmills, even if you wipe up with a paper towel afterwards.

Comment #97 - Posted by: dammit at April 19, 2006 10:08 AM

As Rx'd...3:13:25:32. That's 3 days..13 hours..25 min..32 sec.

or should be something close when I get to it later. Will post final time on...well that would be Saturday in 3 days.

Comment #98 - Posted by: Mike OD at April 19, 2006 10:13 AM

still can't catch you though-MattG(good work as always), and Nick Smith-wow-that's fast

Comment #99 - Posted by: JeffT at April 19, 2006 10:20 AM

36 minutes and a little change. Done with Scott Kustes at Veterans Park in Cincinnati, OH.

Comment #100 - Posted by: Ben Kaminski at April 19, 2006 10:21 AM

JeffT, given the way you kick my ass at heavier-than-bodyweight stuff...I'll take my rare victories with good humor.

Comment #101 - Posted by: Matt G. at April 19, 2006 10:29 AM

Inclement weather prevented any running.
Performed what I call "Die-Fran", a combination of "Fran" and "Diane" (I'm terrible with names).

21-15-9 reps for time of:
95lbs Thruster
205lbs Deadlift
Time: 00:13:06
Bodyweight 140lbs

The video is up at: http://web.mac.com/pierre_auge/iWeb/www.mission-specific.com/Home/09E328F2-5495-47C2-B86A-80AFFD2EFFCC.html
Did I ever mention I don't really have much else to do but this?

Thats very good time considering last time I tried it I couldn't even finish the workout though I was using 225lbs for the deads at the time. Only thing I noticed and only after reviewing the video was that I wasn't arching my back properly during the deads, though I feel no ill effects. 205lbs is pretty light.

Comment #102 - Posted by: Pierre Auge at April 19, 2006 10:31 AM

CF warm-up (3 sets, 15 reps) (excluding OH squats, pull-ups and dips). Sit-ups were anchored.

Ran (1) mile on treadmill (8:31)
100 Pull-ups, 70# on Assist Machine (9:22)
200 Push-ups on toes...MANY broken sets
300 Squats (did 5 sets of 60 reps. This was the "easiest" part of the workout for me)
The push-ups and squats took me 23:49
Ran (1) mile on treadmill (8:24)

Total time: 50:06 (not counting warm-up)

I walked 5 minutes on tread to cool down...

Comment #103 - Posted by: Cyndi at April 19, 2006 10:32 AM

39:15. Ben Kaminski showed me how it's done. Good work Ben!

Comment #104 - Posted by: Scott Kustes at April 19, 2006 10:33 AM

10# vest 50:23 with a few interruptions.
Had to do it Cindy style as I knew I did not have the time for 200 push ups grouped together...

Comment #105 - Posted by: Sue Ady at April 19, 2006 10:33 AM

Wow, my legs are crushed!

mile run 7:55 - held some back
50 pulls
100 pushups
150 squats 37:41
mile run 46:57 - pushed hard

Had to break 'em up in 10/20/30 rounds. My pullups are by far my weakest link.

Comment #106 - Posted by: wink at April 19, 2006 10:34 AM

Did a twisted Murph
1 mile run
50 pullups
100 pushups
200 situps
300 squats
1 mile run

Me- BW 199, 1st mile 7:02, broken sets, 2nd mile
9:25, total time 1hr 55 seconds, crampy and queasy

RobC- BW 194, 1st mile 8:45, broken sets, sub crunches for situps, 2nd mile 10:00+, crampy and pukie

Room to improve, co-workers convinced we're not mentally stable

CU tomorrow

Comment #107 - Posted by: JMoore at April 19, 2006 10:38 AM

57:08 as rx'd. 2 min. improv.

right behind you, denny-y!

Comment #108 - Posted by: John Messano at April 19, 2006 10:43 AM

Finished, unknown time. All pullups done before pushups, etc....

This just wasn't my day. The weather was decent so I went to usually deserted hilltop park. Set the timer on a piece of playground equipment and started the WOD.

When I returned to the pullup bar there was a family with two little kids and a dog. No problem I thought. Well, the dog decided my ankles would be a good tug toy during kipping pullups....I asked the owner twice to control the dog as I don't like being bit. No response. The third time I "accidently" kicked the dog in the face when kipping. Owner decided to leash the dog after that.

I moved away from the equipment to a different part of the park for pushups. Mr Gomer on a minibike comes buzzing around the corner and nearly takes me out. Wonderful.

I'm at the end of the WOD and can't wait to leave. Grab the timer and guess what? I think one of the little kids was playing with it as it read 5:16.....it's not going to be my day.

Now off to another 12 hour work day.

Comment #109 - Posted by: kelly moore at April 19, 2006 10:45 AM

BW 225
No Armor

RIP, Murph, we've got the watch now, Bro.


Comment #110 - Posted by: tenacious "D" at April 19, 2006 10:56 AM

As Rx'd
Did them in order, not cindy style.
40:34 - 4 minutes slower than last time
Found this more challenging than cindy style

CF Plano

Comment #111 - Posted by: TroyD at April 19, 2006 10:57 AM

I pitty the fool who messes with Kelly Moore.

Comment #112 - Posted by: Rob F at April 19, 2006 11:00 AM

Wow. My first time trying a CF workout. Needless to say, didn't finish.
-1 mile
-30 pullups
-60 pushups
-90 squats
40 minutes. I quit when my pull ups were coming in sets of 2. And, i didn't want to go too hard because it was my first time. Sure hope I get better with time.

Comment #113 - Posted by: EW at April 19, 2006 11:19 AM

Kelly, if you had to guess your time, what would it be? say around 57:09?

Comment #114 - Posted by: John Messano at April 19, 2006 11:20 AM

Murph (lite)

No pack on hand - probably a good thing as I would have been stupid enough to try it.

5-10-15 X 20
Runs on mill @ 2% - second run was more of a stagger and I had to attatch the idiot-brake in case I lost it.



Comment #115 - Posted by: Chris in Ottawa at April 19, 2006 11:24 AM

My first meeting with Murph:

I did a "Mini-Murph" – ½ of each element

½ mile
50 Pull-up (20 assisted, 30 incline)
100 push ups (Knee)
150 squats
½ mile

All non-running were broken into sets.


Thank you for your service and sacrifice, Murph!

Comment #116 - Posted by: TimW at April 19, 2006 11:25 AM

Did the session with the girl. Stupid me, must remember that she plays high school soccer and rugby, can you say high pain tolerence. Plus works out like crazy.

Row 400m
pull ups 5, push ups x10, squats x 20 all for 10 rounds.
row 400m
dips x4, sit ups x20, back ext x 15 10 rounds
Row 400m
Squats x20, Leg Raises x20, Wall Ball x20 for 5
Row 400m

Didn't time just got through it non stop.

Now enjoying some Chocolate Milk she brought me as thanks for the session.

Kelly Moore, that is why my watch/timer always stay's firmly strapped to my wrist.

Comment #117 - Posted by: ChrisM at April 19, 2006 11:29 AM

#107 J Moore,

Define mentally stable.

Comment #118 - Posted by: ChrisM at April 19, 2006 11:33 AM

1-mile run: 7:30
10 x (10 pullups / 20 pushups / 30 sqts)
1-mile run: 9:25

Total time: 43:11

Had a hard time with pullups, even though I am regularly a solid 20 pullup max guy.

Comment #119 - Posted by: Jason Rojas at April 19, 2006 11:34 AM

40:57, about 3 minutes faster than last time, 10 sets of 10 PU, 20 pushups, 30 squats

Comment #120 - Posted by: Sam L at April 19, 2006 11:39 AM

Third crossfit workout. My legs are still recovering from the previous 300+ squats, but me and my buddy Louie got through it...

1 mile run (broken because the alarms went off)
100 pull-ups in 10 sets with assists in the end
200 pushups in 8 sets struggling at the end
300 squats Louie suffered more then I
1 mile run faster then the first

Lost the time because of the first break

I hope that I have something left for tommorrow

Comment #121 - Posted by: Cknboy at April 19, 2006 11:40 AM

Samson Stretch 30 sec each leg.

Run 1 Mile 09:51
100 Pull-ups (60 lb lat PD) 15:21
200 Push-ups (knees) 40:47
300 Squats (only 120) 15:06
Run 1 Mile 11:40
total 92:45

Had to cut the squats short because of time. Age:31 BF:17% W:175. 3rd day w/CF.

Comment #122 - Posted by: RJK at April 19, 2006 11:40 AM

35:56 without body armour.
There are some serious times going up today.
Nice work Matt G, JeffT and Nick Smith.

Comment #123 - Posted by: bradw at April 19, 2006 11:44 AM

1 mile
20 rounds "cindy"
1 mile

Comment #124 - Posted by: Patrick Durkin at April 19, 2006 11:44 AM

Did it Cindy Style...45:15. No body Armor. My legs still hurt from the 315 squats of fury.

Comment #125 - Posted by: Justin C at April 19, 2006 11:48 AM

Katabe #69 -- thanks for the link that tells the story of what a patriot "Murph" was. Note to self -- do this wod again on Memorial Day....

Comment #126 - Posted by: BobM at April 19, 2006 11:52 AM

Short lunch today,

Half Murph, no warmup,

50 pullups
100 pushups
150 squats

24:39 for the easy half. I imagine I would be pushing an hour for the full Murph.

Comment #127 - Posted by: Patrick Kennedy at April 19, 2006 11:57 AM

42:55 no armor
1st mile 5:50
sets of 5 pullups,10 pushups and 20 squats
2nd mile 5:55
what a bitch that was, i feel better now though...kind of

Comment #128 - Posted by: Dan at April 19, 2006 12:04 PM

as rx'd 35 min and 09 sec (no body arm)

my miles where half down hill half back up hill...lucky me they finished up hill.

nick, jeff and matt you guys' times are sick

Comment #129 - Posted by: bridges at April 19, 2006 12:09 PM

Murph as Rx'd WITHOUT 20lb vest


I am interested in trying Murph with the vest. I recently purchased a 20lb vest and have used it on a few WOD's and could tell a big differnce in resistance. Next time I am givin it a shot. Wish me luck.

Comment #130 - Posted by: DaveT at April 19, 2006 12:10 PM

I feel bad even asking for this - but as a fellow patriot I would like to know.. can someone tell me the story or give me a link on "Murph" ..

I'd love to know the story..

Comment #131 - Posted by: Mikey at April 19, 2006 12:12 PM

Another injury day...
Self-diagnosed a right iliopsoas strain from Monday.

Today's WOD:
5 rounds for time of:
pull-ups, 20 reps
ring push-ups, 20 reps
TOTAL TIME=19:01 (2:56/4:03/4:12/4:06/3:45)

Plenty of warm-up and warm-down.

Comment #132 - Posted by: jdg at April 19, 2006 12:14 PM

Completed Monday's workout yesterday so the legs were already shot.

Only managed the following:
1 mile run - 7:30
40 pull-ups
80 push-ups
120 squats

Total time: 24:00

Cooled down with an extremely slow and easy 2 mile run.

Comment #133 - Posted by: JasonS at April 19, 2006 12:18 PM


1 mile run

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 (pyramid pullups)
2-4-6-8-10-12-14-16-18-20-18-16-14-12-10-8-6-4-2 (pyramid pushups)
3-6-9-12-15-18-21-24-27-30-27-24-21-18-15-12-9-6-3 (pyramid squats)

*each level of each pyramid exercise done together
*all sets unbroken, plus no kips on pullups

-Run 1 mile


easy day.

Comment #134 - Posted by: mark at April 19, 2006 12:23 PM

I'm going to keep Murph for an other day sinds I'm going to do the London Seminar tomorrow.
Lot's of great times. Now I know what to aim for.

Kelly, sorry about your watch, I'm sure it would have been a great time, as usual.

Happy healthy training, Johan

Comment #135 - Posted by: Johan Nederhof at April 19, 2006 12:25 PM


Mile 1 7:40
Pull ups 12 dead; 88 jumping
Pushups 50/40/30/20/20/20/10/10
Squats 50/50/40/40/30/30/20/20/20
Mile 2: 8:40

This is my fourth day: loving and hating it...

Comment #136 - Posted by: Boise Mike Mc at April 19, 2006 12:32 PM

I did full runs both miles but only did half the pull-up, squart, and push-up.

this was because I did my own intense work yesterdayon the rest day.
25 burpess,
25 incline push-up,
25 squarts,
400 meter run
ten times

Comment #137 - Posted by: D at April 19, 2006 12:32 PM


There are 300 squats in this workout. :-)

Comment #138 - Posted by: jfett at April 19, 2006 12:32 PM

Invented my own beast today:

20-to-1 Ring Pull-ups w/10 56lbs KB swings inbetween each round of pullups (10 each arm)

Done for time in 55mins, that's 210 Pullups and 400 one arm swings.

Oh my god that was nasty, required alot of drive to get through.

Comment #139 - Posted by: Orrin at April 19, 2006 12:34 PM


Comment #140 - Posted by: BrianR at April 19, 2006 12:40 PM

47:15 as rxed. First workout since Linda due to pulled groin. Last mile "run" was a pathetic 12+ mins.

Comment #141 - Posted by: Dan M at April 19, 2006 12:45 PM

1 mile 8:36.6
100 pullups 20 sets of 5 22.27.7
200 pushups 2x25, 4x20, 4x15, 1x10 10:59.5
300 squats 10 sets of 15 6 sets of 25 14:00
2.75 miles bike level 10/20 10 minutes
total time 1hr 7 min.

this was one of the toughest cf workouts i have done in the 5 months i have been crossfitting. i don't know what it is but my right hip/calf have been bothering me for about 3 weeks and anytime it gets near to feeling better i decide to run and then it starts hurting again, for some reason whenever i see the wod and cooler heads should prevail and i should substitute for running i go ahead with it anyway. i guess once you taste the kool-aid its hard to drink anything else.

Comment #142 - Posted by: brian t at April 19, 2006 12:50 PM

Hey this is my thrid week and I have to say by far this is the best workout program ever. I am currently in Iraq, and this truly great stuff. Well my results are:

1 Mile Run- 7:00
Pull Ups- 10 sets, 10 reps per set
Push Ups- 10 sets, 20 reps per set
Squats- 10 sets, 30 reps per set
1 Mile Run-9:30

Total time: 50:30

Comment #143 - Posted by: Cardy M at April 19, 2006 12:52 PM

37:39 as rx'd with 20 lb vest
46:39 last time

Comment #144 - Posted by: OPT at April 19, 2006 12:52 PM

Forgot to add, without vest

Comment #145 - Posted by: Cardy M at April 19, 2006 12:54 PM

Ben: 35:11, no vest

NCIS would probably be after me if I kept my Interceptor and SAPIs

Comment #146 - Posted by: USMC Denver at April 19, 2006 1:06 PM

As Rx'd:
39:55(w/o vest)
This one was a bear. The last run was brutal.
RIP Murph.

Comment #147 - Posted by: chris l at April 19, 2006 1:08 PM

62yo 175 lbs 14%bf

1 mile on treadmill

50 pullups (spaced) These are hard for me. Some were assisted with machine.

200 pushups 60/40/35/25/18/12/10

150 squats..still sore from Monday

1 mile on teadmill

Time 62.08

I'm beat. Legs feel awful !

Comment #148 - Posted by: Sol at April 19, 2006 1:09 PM

Did 10/20/30 sets
Talissa: 45:28 (PB by 10 sec)

Melissa: 55:15 first Murph (assistance machine)

Shivani: finished 7 rounds on first Murph (with assistance at 16)

Comment #149 - Posted by: Dublin Girls at April 19, 2006 1:09 PM

77 min. 9 sec. here at Fort Stewart, GA. My IBA weighs less than 20lbs with plates. And I drank most of my 1 qt. canteen trying to finish. Great Work Out!

Comment #150 - Posted by: Danny at April 19, 2006 1:15 PM

i'm totally going to give this WOD my best effort today. since i think my heart stopped beating yesterday, my stomach has been upset for 2 days, and i'm living off coffee we'll see how it goes. stupid decisions are never the best alternative, but why listen to reason? honestly

Comment #151 - Posted by: Dmh6482 at April 19, 2006 1:17 PM

1st time post, but I have been doing WOD for 2 months:

As rx'd...all in order,no changing up


Pull up get me. After about 30, I do one then drop to the ground, take two steps, come back do another pull-up......Takes forever and I am not really sure that is the intent

Comment #152 - Posted by: Dirty Mullet at April 19, 2006 1:18 PM

Anyone know the link to Matt G's Muscle Up video?

Comment #153 - Posted by: Dublin Girls at April 19, 2006 1:18 PM

Gotta catch up with all the WOD's I've missed due to various reasons. Going to start with Sunday's WOD and maybe get today's in there too.

Comment #154 - Posted by: Todd P. at April 19, 2006 1:22 PM

i wasnt really feeling up to par today...so i..
ran 1 mile-6.58
50 pullups 5x10
100 push ups
150 squats (i went back and forth with the push ups and squats did 5x20 5x30)
then i could only finish half a mile in 4:08 before i thought pukie was coming out...looking forward to do better on the next one!

Comment #155 - Posted by: Chas at April 19, 2006 1:38 PM

My first WOD. 44yo male firefighter. 5'9" 185.
1 mile
50 pullups
100 pushups
150 squats

Guess I was kidding myself about thinking I was in decent shape. Thanks for a great site!!!

Comment #156 - Posted by: Dave at April 19, 2006 1:55 PM

35.37 without armour. 18 seconds quicker than last time.
(all pullups then all push ups then all squats)
pull ups in 10s in about 5 and a half mins
push ups were the weak link again first 40 in tens the rest in fives.
squats one horrible long set of 300.

ps. thanks a lot for that one the day before Coach Martin's London seminar!!

Comment #157 - Posted by: markb at April 19, 2006 2:00 PM

I decided to try to do it straight through, and wow, talk about pain.

BW: 235

BW: 5,5,5,5,5
75lb assist: 10,8,7
BW: 2
100lb assist: 13,10,5,5,8,7

BW: 20,10,10,10,5,5,10,10,5
Decline(hands on bench): 10,10,5,5,10,10,10,5,7,8,7,8,5


total time: 1:12:30

Comment #158 - Posted by: Ven at April 19, 2006 2:04 PM


with 12 pound vest
age 29
weight 155
CF since June 2006

Comment #159 - Posted by: masterpayne at April 19, 2006 2:07 PM

as Rxd 44:22

Comment #160 - Posted by: Greg W. at April 19, 2006 2:08 PM

HOLY &*%$#!! Murph looks like he is one tough SOB!!


Comment #161 - Posted by: Zach at April 19, 2006 2:18 PM

First WOD and it kicked my ass! 45 minutes to get through it.

Comment #162 - Posted by: Chuch at April 19, 2006 2:20 PM

First week of CF, first properly attempted WOD.

1 mile run

then seven times (instead of twenty):
5 pullups (with last set at 2/2/1)
10 pushups (with last set at 5/3/2)
15 squats

1 mile run

in 42 minutes

I had real difficulty cycling home from the gym as I was unable to hold the handlebars in any position.

Comment #163 - Posted by: Tamas at April 19, 2006 2:20 PM

46:23, Cindy style, w. 20# X-vest.
Kipping pullups, squats to dynamax, push-up ROM slightly compromised by vest hitting ground.

Comment #164 - Posted by: ChrisG at April 19, 2006 2:23 PM

First Murph

1 mile run 7:00
pull ups
push ups
in 10-20-30 x 10 sets
1 mile run 8:00

total time 40:58..... no vest....going to sleep

Comment #165 - Posted by: SteveMD at April 19, 2006 2:24 PM

Murph "Lite"

176# BW
1 mile on NordicTrack X-C skier, full incline, resistance #5
50 L-pullups + 50 body rows
200 pushups
300 squats
1 mile on NT at same settings (actually lowered the arm resistance a bit, guess why? :-) )

Comment #166 - Posted by: Garrett Smith at April 19, 2006 2:25 PM

Did 3/4 Murph

3/4 mi run
75 pull up
150 push up
225 squats
3/4 mi run

did them as 15 sets of cindy and had done the run and all exercises in 26 mins then tried the final run which quickly degenerated into run,jog,stumble,ohmigod im gonna puke,walk then repeat
finished in 34ish mins cuz I somehow stopped my watch before the last 3/4 mi run

A great workout on a beautiful day here in Chicago

Comment #167 - Posted by: MikeyKnuckles at April 19, 2006 2:27 PM

as Rx'd, only without the weight vest, 'cause i'm not that tough.

time: 35:47

Comment #168 - Posted by: dammit at April 19, 2006 2:28 PM

53:30, as RX'd with 20 lb vest.

Time sucked but I was just glad to finish. Hardest WOD yet for me by far. Great CF day for me though. Been wanting to do this since I saw it in a magazine, which led me to CF. Been a loyal CFitter ever since. Proud to have even finished as RX'd.

RIP Murph. I'll pray for you tonight; not out of pity, out of thanks. I will teach my son about you and the others who went before and after you, so your sacrifice will never be forgotten.

I know the next world is gonna be awsome cuz it's gonna be filled with guys like Murph.

Comment #169 - Posted by: rpo at April 19, 2006 2:28 PM

Forgot to add to my post #166, done Cindy-style 5/10/15. Squats are by far the easiest for me personally, must be my short legs and my background as a baseball catcher. Pushups hurt so good.

I do still love the upper-body pumps these type of workouts give me (my one holdover indulgence from my BBing pre-CF days). And my chest is getting bigger, slowly but steadily! That never ever really happened with the BBing exercises.

More reasons I'm staying right here.

Comment #170 - Posted by: Garrett Smith at April 19, 2006 2:29 PM


Go Johnny Go Go... Good Work JM

Comment #171 - Posted by: dennyy at April 19, 2006 2:31 PM

27 y/o 170 lb approx 12% bf
1 mile =8:49
50 pull ups: 6-8-7-6-6-7-5-5
100 push ups: 20-20-15-10-10-10-15
150 squats: 30-30-30-15-15-15-15
1 mile =11:50
Total time=59:22

Pretty much toasted at the end, my first Murph. I will try to get more volume in shorter time next time around. Felt pretty good on all the sets, just not a lot of juice. Oh well, I am thankful for the beautiful day and the chance to get out and enjoy my two mile runs. :-)

Comment #172 - Posted by: Sesoku at April 19, 2006 2:34 PM

30 push ups
30 crunches
6 chins
3 repeats in 15.15 @ 6.30 am. Which felt awful

Then did murph tonight.

Body weight 88.6 kg @ 5'8"

1 mile run 6.02
100 chins 5 every 20 secs
200 pushups 40 /40/ 30/30/30/30 per min
300 squats one hit
1 mile run 6.39

total 37.25mins

without body armour

and it felt great!!! (ok I am lying...)

Comment #173 - Posted by: denzil Bentley at April 19, 2006 2:36 PM

Can't move my legs.....Can't move my arms...Come to think of it.... Can't move my Body...
Biked 6 miles
100 pullups
100 pushups
100 squats
Row'd 2,000 meters
This one kicked my butt !!!!

Comment #174 - Posted by: Michelle C at April 19, 2006 2:37 PM

65% Murph
1 mile run
Pull-ups, Push-ups, Squats done Cindy style (5,10,15): 13 sets
1 mile run

Total time: 43:39
AHR = 153

RIP Murph - Thank you to you and all who sacrifice so that I may live in this great country.

Comment #175 - Posted by: Nicholas in SA at April 19, 2006 2:42 PM

as rx'ed + 15 pound pack:~49:40
1st mile: ~6:00
2nd mile: ~8:00
Give me a break guys, I did "Linda" yesterday! (yeah excuses, excuses). As somebody posted earlier, the body is resilient. I don't feel much pain... except when I have to use my legs in anyway besides walking . I know that tomorrow it's gonna be much worse.

Bodyweight 137 @5'5"
10% bodyfat.

Comment #176 - Posted by: Y. Zhou at April 19, 2006 2:43 PM

as rx'd 37:45
1 mile 6:33.31
100pu's 200 pushups 300 squat 23:23.51
1 mile 7:48.34

Last time 38:23
Squats are my week point.

Comment #177 - Posted by: Jim D. at April 19, 2006 2:44 PM

as rxd: 39 min w/o vest. next time with vest
9 min miles
20 min., 20 rounds of cindy

before wod: 6 sets of squats and 4 sets of deadlifts at 225 lbs.

after wod: 2 sets of squats 135 lbs working on form

i am going to hurt tomorrow

Comment #178 - Posted by: THomas at April 19, 2006 2:47 PM

Anthony (BW=180)
Notes: subbed rowing
Time: 45:00 (off wallclock)

Jodi (BW=110)
Notes: did a mini Murph, but I'm not sure exactly what it was
Time: 33:??

Comment #179 - Posted by: Anthony B at April 19, 2006 2:47 PM

Cindy style

Comment #180 - Posted by: bring at April 19, 2006 2:53 PM

As Rx'd (no vest) Did it outside at TJ

07:24 - 1st Mile
19:14 - Pullups
31:06 - Push ups
45:54 - Squats
50:54 - 1/2 mile
55:24 - last 1/2 mile

Probably looked like Tons of Fun running that last mile.

Comment #181 - Posted by: ACFD713 at April 19, 2006 2:54 PM

#25 stroz

If you don't mind me askin did you happen to right the book "In search of the warrior spirit" or was it a different strozzi-heckler. If so it is an amazing book my friend.

oh and murph handed me my a@# in 55:04

Comment #182 - Posted by: Dave at April 19, 2006 2:56 PM

37:47 as Rx'd. Run was on a powerline trail. Dug out my old "Body Armor, Fragmentation-Protective" from a foot locker in the basement in honor of a warrior.

Comment #183 - Posted by: MikeT at April 19, 2006 2:56 PM


Comment #184 - Posted by: Hartman at April 19, 2006 2:58 PM


did the mile run's running backwards b/c may lower back tightened up. 80 pull-ups, 100 push-ups, 50 squats. a total disaster.

Comment #185 - Posted by: David Gladstein at April 19, 2006 3:01 PM

Done and Done.....

Time 42:48.....Pull up destroyed me.....

Comment #186 - Posted by: OneFastBird21 at April 19, 2006 3:02 PM

completed second "Murf"
Did the neighborhood loop for the mile, completed everything else as prescribed in the cindy fashion except used a 25 band for assisted pull ups. Time 53:00 Peace out...Meyer

Comment #187 - Posted by: Meyer at April 19, 2006 3:02 PM

41:59. Runs outside :12 slower than last time, first run was too slow, around 9 min. Last run was really slow.

Comment #188 - Posted by: dan colson at April 19, 2006 3:06 PM

Subbed 2K rowing for the run, everything else as written.


This WOD kicks my ass but i'm honored to do it!


Comment #189 - Posted by: water-ratt at April 19, 2006 3:34 PM

first ever Murph... 57:18... did jumping pullups, all other as rx'd
R.I.P Lt. Murph and a hearty HOOAH!!from this SFC!!

Comment #190 - Posted by: vcsnover at April 19, 2006 3:37 PM



Running Murphy:
2mile run (country roads)
2mile run (killer hills)


I tried hard to break 60min, but had to stop a couple times on the second run. Shuffled, waddled, trotted up the hills and yet, ... finished the last .2mile strong.

Anyone up for a brewski? Here's one for Mike Murphy. Cheers!


Comment #191 - Posted by: Kevin Rogers at April 19, 2006 3:46 PM

Been out of the game due to illness & work schedule, first day back on the crossfizzle:
1st mile on the treadmill 5:00
100 pullups 20/20/20/15/15/10
200 pushups 50/50/40/30/30
300 squats 70/70/60/60/40
2nd mile on the treadmill 5:30 = most pain I've been in for a while, closest I've come to meeting pukie.

Comment #192 - Posted by: el Flaco at April 19, 2006 3:48 PM

Seeing as how I in no way way consider myself even 1/2 half of the man that this workout was inspired by and named for, I did:

1/2 Murph

1/2 mile run
50 pullups (20-10-8-4-4-4)
100 pushups (25-25-15-15-10-10)
150 squats (30-25-20-25-25-25)
1/2 mile stumble

24:35 (bw 192)

Comment #193 - Posted by: jared b at April 19, 2006 3:58 PM

First time doing WoD, I got whooped. I tried it in "cindy" style as disscused above and still had alot of trouble. As an avid rockclimber the pullups didn't bother me that much but mixing in the push ups and squats (im bad I never work out my legs) really stepped up my work out a notch. I noticed the amount of energy I was putting into the workout was higher than normal as I battled through the last 5 sets or so. Im totaly spent... I wonder whats in store for tomorrow

Comment #194 - Posted by: David at April 19, 2006 3:59 PM

47 min
squats were the worst!

Comment #195 - Posted by: Rick A at April 19, 2006 3:59 PM


Comment #196 - Posted by: von-paul at April 19, 2006 4:02 PM


about 40 minutes for whatever it was I did.

1500 m row
~80 pullups
~180 pushups
~270 squats
1500 m row

Completely lost count of the number of sets I did. I was going for the 10-20-30 split x 10. Probably only did 8 or 9 rounds. My shoulder has been bothering me since the inverted burpees on Saturday, so when I felt it start to twinge, I backed off.

Comment #197 - Posted by: kg at April 19, 2006 4:03 PM

BW 140
no vest, no armor, just me... and the pain.
Heart felt thanks to the soldiers! RIP Lt. Murphy.

Comment #198 - Posted by: carney at April 19, 2006 4:03 PM

Took the WOD outside to the track and playground...

"Murph" as Rx'd (no armour/vest):

Justin - 41:42
Russ - 41:20

Those that completed this quickly with weight vests/armour should be commended...thats impressive. I'm happy I broke 45 mins, so is Russ. We were both aiming to go sub 40mins, but the legs just weren't there anymore.

I'm hoping the legs get a rest tommorrow...i have to crawl down stairs these days.

Comment #199 - Posted by: Justin/Russ in Sarnia, Ont. at April 19, 2006 4:12 PM

Did this one outside in DC. There is a great little park about a mile from the Capitol - pull up bars, sit up bench, the works.

Run 1 mile - 8:30

5 sets (10 pullups/20 pushups/30 squats)
2 sets (5 pullups/10 pushups/15 squats)

Mind wanted to keep going, body said "no mas"

60 pullups
120 pushups
180 squats

"Run" 1 mile - 11:00

Total time - 50:10

Great view of the Capitol from the park, helped to keep in mind of what Murph was fighting for. Will take a photo of workout next time I am there and send it in.

Comment #200 - Posted by: DC Steve at April 19, 2006 4:13 PM

Cindy style, no pack or body armor: 37:26

Compare to 51:06 in November which included 30 jumping pullups, all good kippers this time.

Comment #201 - Posted by: Cole at April 19, 2006 4:20 PM

I call this the "Marriott" since it tends to be my home away from home. Instead of wearing body armor you have to be able to juggle your cell phone and blackberry, while acting like you give a $h!t talking to your sales manager. :)

1.5 mile Eliptical Jogger
100 Lat Pull Downs 80% of BW
200 Push-ups
300 Squats
1.5 miles Eliptical Jogger

Time: 37:54

Comment #202 - Posted by: Jason P at April 19, 2006 4:21 PM

row 1k and stretch

1st time meeting "Murph" and first time meeting Mr. Pukie (about halfway through second mile)
No body armor= 52:35

"the only easy day was yesterday" Hooyah Murph

Comment #203 - Posted by: Garrett Ware at April 19, 2006 4:24 PM

Did a half-murph due to shortness of time. Did the mile runs but decreased intervening stuff to 50 pullups, 100 pushups, and 150 squats. Time 29:23 but I lost about a minute waiting for the stupid treadmill to reset itself before the last run.


Comment #204 - Posted by: TK at April 19, 2006 4:25 PM

This time weighted fractional Murph
Time=32.37 (for cals. portion) 12 sets of 5 pullups; 10 pushups; 15 squats (60; 120; 180) with 30 lb X-vest; then ran roughly a mile. Hugged toilet (then cleaned it) for about 5 minutes afterwards - no Pukie.
Last time 1/2 "Murph" 41:47; (mile - 8 min; 50 pullups, 100 pushups, 150 squats; last mile - 11 minutes)

Comment #205 - Posted by: Patrick at April 19, 2006 4:26 PM

Wow. What a workout.

1 month into crossfit and it has been kicking my butt daily.

When I first started looking at the website I thought "these workouts are so short! They must be easy". Lol! After the 3rd or 4th day I told my fiance "this is either going to make me very fit...or dead!"

Greatest thing so far is how well I sleep! I have been a light sleeper my entire life until last month. I sleep 7 hours solid every night. Amazing. My fiance actually checked to see if I was breathing a few times!

Sorry about rambling...

Today 53:17 Sets of 10/20/30

Last month could barely 3 sets of 10 pullups, today did first 9 sets of 10 (barely kipping), last set was broken in 5/5.

Each mile done on treadill at 9 minutes.

Loving Crossfit!

Comment #206 - Posted by: Ross at April 19, 2006 4:28 PM

you can't make me quit!

Comment #207 - Posted by: parker at April 19, 2006 4:33 PM

As RXed


The first mile was an easy sub-7min
The last mile was a heart-breaking 8:30

Gave kipping pull-ups a try, seemed to speed things up alot. I also did all pull-ups, then all sit-ups, then all the squats.

Comment #208 - Posted by: Collin H at April 19, 2006 4:38 PM

sweet, 1st murph, this was the workout featured in mens health that led me to crossfit. all gave some, he definately gave all!

bw 184, bf 14%
no warm up, 56:42
pull ups either kipped or assisted by jumping up from a chair after #46.
broke it as others, cindy x 20

get some

Comment #209 - Posted by: dave at April 19, 2006 4:42 PM

Not enough time today, so mini-Murph: six rounds plus the milers


Comment #210 - Posted by: robp at April 19, 2006 4:43 PM

37:22, still got the flu.

Comment #211 - Posted by: Matt Townsend at April 19, 2006 4:44 PM

First CF ever. Was pretty interesting and very challenging. 49:30
5'7 200lbs. I've lost 45 lbs. in the last 4 months looking to take it to the next level.

Comment #212 - Posted by: T. Monkey at April 19, 2006 4:45 PM

39:50 as rx'd

Comment #213 - Posted by: Newlin at April 19, 2006 4:47 PM

The first mile was ok. It was good to jog a mile with my legs hurting from Monday.

11 minute jog.

11 minutes for pullups.

15 minutes for pushups.

15 minutes for squats - Feel the BURN!

12 minutes for last mile jogging.

65 minutes.

Comment #214 - Posted by: Stuart R at April 19, 2006 4:49 PM

First, meeting with Murph, just finished, can hardley type, fighting back vomit... 49 min

Comment #215 - Posted by: Auty at April 19, 2006 4:52 PM

Well remember the first time this WOD was posted. I didn't even attempt. Today- as RX'd (no armor..turned it in because I'm moving next week) 1:01:40.

RIP LT Murphy.

Comment #216 - Posted by: AndrewB at April 19, 2006 4:58 PM

All things considered, that rocked! I tweaked my lower back on Monday, could not move very well yesterday. Been focusing on stretching, etc. Felt well enought to give it a go.

All outside.
BW = 220
Murph w/cindy style sets 10-20-30 x 10. Was careful moving from push-ups to squats as getting up from the ground still stress my back.


The fact that I was able to recover from a lower back pull that quickly is a testament to CF. Good core, good flexibility. Just need to be carefu

Comment #217 - Posted by: Rob F at April 19, 2006 4:58 PM

Cindy style with 20 pound vest

Comment #218 - Posted by: Mel Jenkins at April 19, 2006 4:59 PM

Murph introduced me to Pukie for the first time since starting CF.

Incomplete in 35:01
Did 50 pull ups, 100 push ups and 300 squats with only 3/4 mile for second run.

My shins were cramping on me throuhgout the run and I was unable to finish. They continued to cramp after the run for quite a while. I hope they will get better in time. I'm doing exercises to strengthen the muscles.

Comment #219 - Posted by: Jason at April 19, 2006 5:01 PM


Runs were a little less than a mile but terrain was very hilly. Last 3 rounds I had to do pushups from my knees.

Comment #220 - Posted by: EBourassa at April 19, 2006 5:02 PM

37:30 as rx'd, no extra weight was available.

Comment #221 - Posted by: Grande at April 19, 2006 5:06 PM

addendum- did all pulls before pushes before squats. Pullups on rings.

Comment #222 - Posted by: AndrewB at April 19, 2006 5:08 PM

CrossFit Auburn, first time doing Murph...and i'm having the hardest time typing.

Matt: 50:15 - Cindy Style
Mike: 57:30 - Pull-ups, squats, pushups
Derek: 58:20 - Cindy style
Micah: completed! Whew!

Comment #223 - Posted by: Matt Laney at April 19, 2006 5:13 PM

45 min After this workout its not hard to figure out what kind of man Murph was. We need more like him.

Comment #224 - Posted by: Ryan L at April 19, 2006 5:16 PM

1st Murph
jumping pullups
runs outside, not exact.

Comment #225 - Posted by: Redding Mark S at April 19, 2006 5:17 PM

Not sure if anyone is still watching this thread,but i'd like to talk about "kipping" pullups

don't you guys think its a bit of a cheat.

For people who can do normal ones, and do kips for time or whatever.. i guess that is ok

but for ppl who just bounce up and down, I think its kinda sketchy

what i'm saying is..I think ppl should work on their base strength before going for time

Good luck everyone, and spread the word

Anthony from Ottawa

p.s. prolly gonna ask this next time we do pullups but i'm wondering which pull up type is ur favourite e.g. palms facing, palms away, split grip...

Comment #226 - Posted by: Anton at April 19, 2006 5:18 PM


100 PULL
200 PUSH

BROWN: 36.25 (Extremely close to puking)
CINCOTTA: 41.52 (Puked)

Made another scene in our school's gym today. Yup.

Comment #227 - Posted by: Brown and Cincotta at April 19, 2006 5:18 PM

As Rx'd no vest 50:37
This was my first attempt at Murph. Looking forward to the next.

Row 4 min
50 jumping pull-ups
100 push-ups from knees
150 squats
Row 4 min

Comment #228 - Posted by: Chris Jordan at April 19, 2006 5:19 PM

Kinda "Murph": 51:50

1 mile run
30 pullups
60 push ups
90 squats
(all done w/20lb plate carrier)

70 pullups
140 push ups
210 squats
1 mile run (more of jog and walk)
(w/o plate carrier)

20lbs makes huge difference!
Partitioned the pullups, push ups and squats into 10/20/30 rep sets.

Comment #229 - Posted by: A.M. at April 19, 2006 5:20 PM

1st Murph/no vest


Comment #230 - Posted by: Jeremy Thiel at April 19, 2006 5:21 PM

Anton (#226)...you're in the wrong place to discuss that subject. It's been talked to death back in the Message Board. Wander back and do a search.

By the way...before being critical, how about posting a WOD result or two?

Comment #231 - Posted by: Matt G. at April 19, 2006 5:23 PM

Not exactly as rxd : Want to be able to play tennis tomorrow,

1mile elliptical
100 pushups
100 squats
50 situps
50 glut ham
1 mile elliptical

37 minutes

Comment #232 - Posted by: colleen at April 19, 2006 5:24 PM

20# vest? That is funny. This workout quickly became "how much can I finish in 1 hr?"
Brandon 56:50 (1mile run, 60pullups, 120 pushups, 180 squats.) BW: 195.5, which is the same as when I started CF Jan 26th. Sick of not losing the gut, I started following the zone this week.
Jules: 57:30 (1mile run, 70 pullups, 140 pushups, 210 squats)

Comment #233 - Posted by: Brandon D. at April 19, 2006 5:24 PM

49:55-w/out the 20# vest.

Comment #234 - Posted by: reebs at April 19, 2006 5:26 PM

Not enough time today
1/2 Murph

1/2 mile
50 pull ups
100 push ups
160 squats (confused at the time)
1/2 mile run
Time:29:40 minutes
Grocery store and home to the family.

Comment #235 - Posted by: Scott/NE at April 19, 2006 5:26 PM

Hey Brown and Cincotta

Townie from Northfield. Thank God for Norwich and the fact I was allowed to use there gym 20 some odd years ago. Teddy Arcidi days. Live in Boston now still visit occasionally. Keep up the good work. Scott

Comment #236 - Posted by: Scott/NE at April 19, 2006 5:33 PM


1 mile 6:48
pullup 10x10 (5 sets w/25lb 5 sets w/10lb)
pushup 8x 25 (all sets w/25lb)
squat 10x30 (135lb)
2 mile 7:32

Super,Super workout

Comment #237 - Posted by: T Titus at April 19, 2006 5:35 PM

I am still on my first week back doing pull-ups so I was worried that doing 100 would not be the smartest way to determine if my elbow was fully healed.

Instead I did a leisurely Helen: 9:14

The elbow felt good so I did a couple of muscle-ups as well.

Comment #238 - Posted by: Ahmik at April 19, 2006 5:37 PM

There's no such thing as a "leisurely" Helen Doc. ;)

Comment #239 - Posted by: Matt G. at April 19, 2006 5:38 PM

43 min flat, took it easy on the first jog, next time wont make the same mistake.

Comment #240 - Posted by: Mike R at April 19, 2006 5:42 PM

Had to do a sub D/T right hand injury (no pullups for a while). Tried to make it "Murph worthy" and I think I succeeded in that venture.

With a (ill-fitting and loose) 20# weight vest:

Three rounds, for time, of
1 mile run
75 pushups
100 squats
Time- 58:20.

No partitioning on the cals. Squats to 10" med-ball. Brutal, absolutely brutal. Would have rather done Murph than run that extra mile.

Fair winds, Murph.


Comment #241 - Posted by: Dan Silver at April 19, 2006 5:42 PM

Time: 1:04:11
1 mile run on treadmill
Pullups - sets of 10 on pullup assist machine
Pushups - 25/25/20/20/15/15/10/10/10/10/then sets of 5
Squats - 20 sets of 15
1 mile run on treadmill
Not impressed with my time, but I at least got thru it.

Comment #242 - Posted by: klr at April 19, 2006 5:49 PM


Dangerously close to burn-out today. May take tomorrow off if it's too much.

Comment #243 - Posted by: brendan melville at April 19, 2006 5:57 PM

My first date with the Lt.
Pullups done straight through (broken of course); alternated pushups (on dbs to save the shoulder) and squats.
Trotted on the t-mill.

Comment #244 - Posted by: Lynne Pitts at April 19, 2006 5:57 PM

tough,tough,tough. Ran outside with no markers.12 min for each mile(probably a mile and a half or quarter)first 50 pullups body weight.second 50 assisted,rest of the WO as RX.Total time 80 min. Almost met pukie during the pushups,

Comment #245 - Posted by: jhaas at April 19, 2006 5:59 PM

Haph-a-Murph: Too many end-of-season ski injuries to do the whole thing.
.5 mile on elliptical trainer
50 pullups (5/set)
100 pushups (10/set)
150 squats (15/set)
.5 mi on e-t
About 25 minutes.
Going under the knife tomorrow for shoulder surgery. See y'all in a few weeks!!

Comment #246 - Posted by: PeterR at April 19, 2006 5:59 PM

I'm totally thrilled with a 59:13. Gravitron-assisted chins; otherwise, pretty clean. I got smoked by the squats, which are usually my strength. Must have been Monday's workout (ya think???).

Again, my hat's off to anyone who can actually perform a CF workout. I'll drink a Mich Ultra to Murph (I know, suckie beer, but it's all I have on hand).


Comment #247 - Posted by: JohnM at April 19, 2006 6:05 PM

As RXed.

Total time: 55:23

1 mile: 11:18
Pull-ups, push-ups, squats: 29:23
1 mile: 14:42

Previous time was 53:58, so down by 1:25.

As usual, this sucked something awful.

Used vest weighing 21.5#.

Ran on treadmill at max incline (may have had it at lowest setting last time, but not sure; if so, decent performance, but if not then definitely a decrease in performance).

Pull-ups, push-ups, and squats done 5-10-15 for 20 rounds.

All pull-ups unbroken, most push-ups and squats broken.

Had to walk for part of the last mile. Just couldn't / wouldn't dig deep enough to keep running.

Whole body felt terrible during the last 2/3 of the workout. Nothing specifically hurt and i wasn't too tired to go on (push-ups were difficult, though), just felt horrible. This was a real assault on the body. Wanted to quit early on but kept pushing. Very happy i made it through.

Comment #248 - Posted by: john v. at April 19, 2006 6:06 PM

Modified as follows:
1 mile
100 pullups
100 pushups
200 squats
1 mile

I was so relieved to finish that I neglected to note the time. Over 1 hour for sure.

Also, I think I'm getting some half-assed sort of kipping pullups going. I find a bar that is barely within my reach. I stretch up, grasp, rock forward (with toes still on the ground) and ... kip? Whatever it is, it seems more explosive and full body than the other types (dead hang or jumping). By the end, I'm doing broken sets of 3. Downside is that my heartrate falls to about 140...

Comment #249 - Posted by: Mark Brinton at April 19, 2006 6:10 PM

55:00 (approx - didn't note the exact start time)

1.25 run both ways.

Did it with a good buddy (he wore the vest), only one pull up bar between us, so he did em in order, I started with the push ups, then pull then squats. All numbers per RX.

Cheers to all who got the benefit of this awesome work out and thanks to the Coach and crew who make it possible.

Comment #250 - Posted by: Pees at April 19, 2006 6:10 PM

knee still healing so had to adjust:
10 x 10pullups, 20pushups, 30situps
Shooting to get back to leg work next Wednesday

Comment #251 - Posted by: dk at April 19, 2006 6:11 PM


For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
(Done as 20 rounds of 5 pull-ups, 10 push-ups and 15 squats)
1 mile Run/Walk

Comment #252 - Posted by: Alfie at April 19, 2006 6:16 PM

Despite the warnings, decided to make this my first WOD:)

As RX'd in 53:15
- 1st mile (treadmill @ 1% incline): 7:45
- 10 rounds x 10 pull, 20 push, 30 squat
pullups got ugly towards the end, and were definitely what hurt my time the most...need to get that kipping motion down?
- 2nd mile (treadmill @ 1% incline): 7:30

Comment #253 - Posted by: John Spear at April 19, 2006 6:18 PM

55:00 min

Age 21
BWT 172lbs
15lbs weight vest

1.35 mile
100 pullups kipping/jumping
200 pushups really broken
300 squats reallt broken

Did it with my roomate chris who generously paced me. My other roomate chased us in his car.

Comment #254 - Posted by: jon mac at April 19, 2006 6:19 PM

the spirit of LT Murphy(SEAL) lives on with this workout, here's to you sir...

as RX'd with #20 body armor
1st mile=8:59
100 pullups=15:01
200 pushups=13:38
300 squats=22:54
2nd mile=9:45

ouch, did the 315 squat workout from a couple days ago, yesterday, 615+ squats in 2 days, I B Hurtin'...

Comment #255 - Posted by: stokedaddy at April 19, 2006 6:20 PM


1 mile run - 8 minutes
100 pullups - 10 sets of 10
200 push ups 10 sets of 20 - half way through had to do modified push ups (girls). I could not lift my arms after completing this requirement.
300 squats @ 65lbs - could only do 150 I was running out of time.
1 mile walk - 15 minutes - I have a knee injury; too tired to keep good form, which helps the knee.

Total Time: 1:10:02

Comment #256 - Posted by: mhoward91106 at April 19, 2006 6:22 PM

"Not sure if anyone is still watching this thread,but i'd like to talk about "kipping" pullups

don't you guys think its a bit of a cheat."

kipping generate more power and that is the point. This has been beaten to death. If you want to learn something about it, check the message board. You sound like a tool though so I doubt you care about learning anything.

Comment #257 - Posted by: Champ at April 19, 2006 6:23 PM


First mile 7:30, second mile 9:50
Feel pretty good about today...
Broke sets into 10-20-30's, worked well

No armor, maybe next time

Comment #258 - Posted by: CohenJC at April 19, 2006 6:23 PM

BW 234lbs
Time 41:20

Crossfit is the real deal, 2nd mile was not nearly as bad as I thought it was going to be.

Thanks Coach! Playoffs start this weekend, I know Crossfit will make a huge difference.


Comment #259 - Posted by: Dwight at April 19, 2006 6:24 PM

Just walked in the door from in-law visit. Will start the triplet tomorrow...still officially on vacation so will take advantage of free time and give Murph my best shot.

Comment #260 - Posted by: Bingo at April 19, 2006 6:26 PM

The 300 squats on the end was just plain mean ...... glad I did it though.

(10 pull-ups, 20 push-ups, 30 squats) repeat 10X

Taking time off from MMA training to do cross-fit for 2 weeks and this is definetly not any kind of time off! hahaha

Comment #261 - Posted by: Jaredbg at April 19, 2006 6:27 PM

I can't in good conscience do this workout tonight...I have to be up at 4am tomorrow to go out with the USMS to round up fugitives...then again on Friday...think I'll augment this week and do 4 days starting Saturday.

Comment #262 - Posted by: tedw at April 19, 2006 6:43 PM

Did crossfit kids workout today. Had baby 10 weeks ago. Did Monday's workout and had to modify so much , it looked nothing like original. My burpies are a total mess because I have no strength in my arms. So rather than get too discouraged, I'm trying the kids workout until I get used to moving again.
200m, 5 pull ups (reverse), 21 squats X 3.
My fit test for Tuesday's workout- max. pull ups, push ups. Total sit ups in 2 minutes. Don't laugh-
10 reverse pull ups
12 push ups (knees)
20 sit ups

Comment #263 - Posted by: Maggie at April 19, 2006 6:48 PM

bw: 185
as rx'd: 46:16

Comment #264 - Posted by: Rick510 at April 19, 2006 6:51 PM

1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run
time - 50:27
did 10 sets of 10-20-30

Comment #265 - Posted by: Krista J. at April 19, 2006 6:56 PM

I was thinking about the way Coach has really amped up the challenge of the WODs recently, and I think I realized what he is doing. He is feeding the seals...Navy Seals. Now before everybody start posting "Please don't feed the animals" remember that nobody really observes those signs. Maybe, Coach will just leave them a little hungry rather than stuffing them.

Comment #266 - Posted by: Mike at April 19, 2006 6:57 PM

39:51 no vest. Dropped over 11 minutes from last.

Comment #267 - Posted by: dbanks at April 19, 2006 7:01 PM

11.5% bf


Pull-ups assisted with 50 lbs. All else as RX, then knocked out 10 more pull-ups as a trubute to a fellow warrior!

Comment #268 - Posted by: MikeH at April 19, 2006 7:04 PM

sets of 10-20-30

Comment #269 - Posted by: MikeH at April 19, 2006 7:06 PM

Well, we did "Mur. . ." Or Mostly Murph, or something.

Dan - 252 bwt, age 37

10:21 run (jog) one mile
70 assisted (-125) pullups: 15/10/10/8/7/8/6/6 (25:50)
140 parallette pushupw: 20/10//10/9/7/8/8/8/10/10/10/10/8/7/5 (52:51)
210 squats w/5# PVC, 7 sets of 30 (1:10:21)
No time for last mile. Had to watch the 2 yr. old.
Once again completely trashed by even a modified WOD.

2000M C2 row (11:12)
50 pullups (125 assist) (21:42)
100 knees puships (29:14)
150 bamboo squats (44:56)
700M C2 row (50:00)

This even after a three day break over Easter. Golly. Great days, all!

Comment #270 - Posted by: Dan Catlin at April 19, 2006 7:10 PM

Did a half-Murph. Well, did the 2x the running cuz that was easy for me. But had to cut the other stuff in half. I'm gradually converting all this slow-twitch tissue over to fast-twitch. Keep 'em coming, Coach.

Comment #271 - Posted by: radial at April 19, 2006 7:28 PM

my boyfriend told me about this.

did 10-20-30 cycles with pullup assistance, girly pushups from knees, and ALL SQUATS!

trying to work off my buddha belly.

Comment #272 - Posted by: katie at April 19, 2006 7:33 PM

No Vest

Jen sub 60# assisted pullups: 41:56
Paul: 44:01

Comment #273 - Posted by: Paulf at April 19, 2006 7:44 PM

Amazing thing the human body, when I woke up this morning I did not think that I could do one squat.
1 hr 2 mins 13 sec no vest or armor.
I am whipped.

Comment #274 - Posted by: jay s at April 19, 2006 7:53 PM

1:33.45 yeah I am admitting it.
sets of 10-20-30
after the first 15, jumping pullups (man I am bad at pullups)
it goes without saying, no vest.
I just wanted to finish one. Word.
Still, I felt great with the squats, so I got that going for me which is nice.

Comment #275 - Posted by: a noble at April 19, 2006 7:54 PM

first time with murph wod. no armor.
otherwise as written.
sets partitioned [5/10/15]x20

time = 34:44

Comment #276 - Posted by: JC at April 19, 2006 7:57 PM

First day trying crossfit...

2 rounds CF warm-up
[2nd set of pull ups with 60lbs assistance]
20 box squats
15 jump squats
10 burpees

We left the body armor at home for today. :)

Comment #277 - Posted by: Megan A at April 19, 2006 7:59 PM

no vest, run on treadmill at 27, interupted.
45 min, 4 min faster than last time.

Comment #278 - Posted by: Travis Braddock at April 19, 2006 8:00 PM

72 mins as Rx'd

First time I've finished this workout in 3 tries. Quick appearence made by pukie after completing the last mile.

Comment #279 - Posted by: Pierce at April 19, 2006 8:01 PM

38:20. Calf kept on cramping on the second mile. Walked 18 holes of golf in the morning.

Comment #280 - Posted by: leemp at April 19, 2006 8:03 PM

WOD as rxd except I subbed lat pulls for pull ups,Great work out, time 41:45 D.J Gods Speed son!Be safe

Comment #281 - Posted by: gale at April 19, 2006 8:04 PM

Just could not face Murph today. So I faced at least the pushups portion:

37:03 for

10 rds:
75# Deadlift (hamstrings to calves) x 10
Push-ups x 15

No mods on the pushups. I'm proud of that at least. LOL. I liked this workout. Almost puked.

Comment #282 - Posted by: Laurar at April 19, 2006 8:09 PM

Murph (as RX'd) no Vest

45:09 (six minute improvement)!

Comment #283 - Posted by: Karl G (from Champaign, IL) at April 19, 2006 8:22 PM


Love that 2nd mile

0515L KAF

Comment #284 - Posted by: Wayne at April 19, 2006 8:25 PM

1 Mile run
60 pull-ups
120 push-ups
180 sit-ups
1 Mile run

Comment #285 - Posted by: GAK at April 19, 2006 8:27 PM

Yeah. I finally finished one. Started last week. OMG.Did CFWU and then did reps of 5,10,15 X20. 1:12

Comment #286 - Posted by: Duba at April 19, 2006 8:30 PM

Completed it as prescribed with straight sets before moving on to the next exercise. I thought if coach just said a number you were to complete that number first before moving on. If this is not true could someone let me know would be easier. Also if it is listed above sorry. I didnt feel like reading all 200 of the posts.

1 mile
100 pullups
200 push ups
300 squats
1 mile

Phill 55:48
Dan 1:07:11

Comment #287 - Posted by: Mayor at April 19, 2006 8:31 PM

Both runs unbroken (PR)
split all others 10/20/30 x10
PullUps each set unbroken (PR)
Squats each set unbroken.
PushUps need some work - sets 3-10 broken :-\

Fair winds, Murph.

Comment #288 - Posted by: SethO at April 19, 2006 8:32 PM

Ah running. I am pretty good at that.

1 mi. = 6:29
Walk to Gym/Recovery = ~2 min
100 Pullups = ~27 min (first 12 dead hang, then realized there was no way in hell I could finish without kipping)
200 Pushups = ~29 min
300 Squats = ~15 min
1 mi. = 8 min

Total exactly 1.5 hours

Then ran 4.5 mi. with the girl in ~42 min. My heart monitor only stores one workout, therefore I didn't have the exact times of the WOD.

Comment #289 - Posted by: Graham S at April 19, 2006 8:51 PM

39:25 as Rx'd. Did middle elements as Cindy. Surprised myself with 2nd mile; really able to get moving (for me) for last 1/4 mile with 9mph pace.

Mark Whitener: 41:15 as Rx'd. Broke middle elements into 10/20/30.

Comment #290 - Posted by: John Seiler at April 19, 2006 8:52 PM

25:06 - did a variation as my legs are dying from Monday...by variation, I mean I didn't run the 2 miles and sub'd 300 sit ups for squats.

Comment #291 - Posted by: Rob Barnum at April 19, 2006 8:57 PM

Did a run through the park this morning - 36:38 - before I saw that I was going to have a run in with Murph in the pm.

Murph - "Cindy-style" - 10/20/30 - 49:05.

Comment #292 - Posted by: luis m at April 19, 2006 9:09 PM

1 mile
85 pullups with 70# assist
75 pushups
150 squats
1 mile
49 minutes

Comment #293 - Posted by: bzb at April 19, 2006 9:13 PM

1 Hour
subbed 2km Bike Ride for Run

Comment #294 - Posted by: pete at April 19, 2006 9:31 PM

Murph Total time: 56:37

ran 1 mile to gym
did 5 rounds of 20 Pullups, 40 pushups, 60 squats
ran 1 mile home

Might try to break it into 10 sets of 10/20/30 next time.

Comment #295 - Posted by: Mark Rosen at April 19, 2006 9:36 PM

1 mile run

1/2 of the pullups, pushups & squats

1 mile run

39 minutes

Comment #296 - Posted by: Steve G (age 44) at April 19, 2006 9:38 PM

total time 41:00ish, had no stop watch, just regular watch
mile 1 - 6:50
10X 6 Pull up, 20 push up, 4 pull up, 30 squat
total 100 pull up, 200 push up, 300 squat - 23:00
Mile 2 - 9:00

Comment #297 - Posted by: galevine at April 19, 2006 9:40 PM

38:37 = PR by 17:30(!) (8/18/05)

Treadmill at 1%. 10 sets of 10,20,30. Sorry, no vest.

Mile 1 = 6:47
100,200,300 = 23:00
Mile 2 = 8:50

Warmup was a three-hour table tennis clinic.

Comment #298 - Posted by: John Elstad at April 19, 2006 9:47 PM

My first Murph! Of course at the end of it, my side cramp was so bad I couldn't stand up straight!
41:40 total as recommended. 10, 20, 30 for exercises. Some of you people are machines.

Comment #299 - Posted by: Woody at April 19, 2006 9:51 PM

1 mile=6:50
100 pullups
200 pu's
300 squats
1 mile=6:30


Comment #300 - Posted by: JackM at April 19, 2006 9:54 PM

Group Moffett

Completed "MURPH" in 1hr:16:29. It was very pain staking to complete the WOD, since it was the first time most of our group had the opportunity to experience "Murph" in it's truest form. Good work today guys.

Comment #301 - Posted by: Adrian D at April 19, 2006 9:58 PM

team tikrit:
murph lite (no vest):
mfbunch: 1 mile, 100, 200, 300, 1 mile in 58:22
joeyd: 52:17
the only thing that was easy today was the first run

Comment #302 - Posted by: mfbunch at April 19, 2006 10:06 PM

This was my FIRST crossfit WOD, and I did it after my MMA training and I also did 40 minutes of cardio, but I still got to say that was one of the hardest things I have ever done.

First Mile was easy, did the 100 pull ups, 200 push ups and 300 squats in order. Those squats were just plain nasty and I almost collapsed trying to run my last mile under 8 minutes after the squats, but got it done in 7:40.

50 minutes total (took too much time during squats, but my legs needed it!)


~"The Titan"

Comment #303 - Posted by: MMA Star at April 19, 2006 10:07 PM

45 minutes
ran the last mile in 13 minutes

cramped the whole wya

Comment #304 - Posted by: deek at April 19, 2006 10:08 PM


Sub 1500m C2Row for Run
Row 1 5.47.8 SPM 20
Pull Ups Kipping 10s to 100
Push Ups 15,10s to 100-10s & 5s to 200
Squats 50s to 300
Row 2 5.59.7 SPM 22

Comment #305 - Posted by: Adc (XfitSydney) at April 19, 2006 10:35 PM

48:47, love it!

Comment #306 - Posted by: Travis_r at April 19, 2006 10:36 PM

Have to skip this one...still sick. Hope to be back tomorrow.

Comment #307 - Posted by: Mike Scott at April 19, 2006 11:23 PM

Hollywood Murph

Bam 33:52 Partitioned 10-20-30

Van 35:20 Cindy style. Should have been faster..
November's Murph was done with 22 pounds of weight. Exercises were completed consecutively... Time was 40:40. Stronger showing I think...

Gotta love it!

Comment #308 - Posted by: Van at April 20, 2006 2:22 AM

55:09...pull ups done from pseudo-ring-type things at the playground...way different from doing 'em from a bar...

Comment #309 - Posted by: chrisnelson at April 20, 2006 2:47 AM

bw 144#
35:36 vestless
pullups/pushups/squats Cindy style

Comment #310 - Posted by: pat d at April 20, 2006 3:13 AM

Road run, 10 sets of 10/20/30, no vest.....great workout....thank you Murph, for your service and sacrifice!!!!!


Comment #311 - Posted by: zman at April 20, 2006 3:42 AM

As Rx'd (w/o vest)


Comment #312 - Posted by: J. Spear at April 20, 2006 4:51 AM

As Rx

Pull/Push/Squat: 10/20/30 x10



Comment #313 - Posted by: Parksurg at April 20, 2006 5:08 AM

My second day of exercise (and it is crossfit!!) after a year and a half of being sick.

This was tough even with though I scaled it back.

1/2 mile run
25 pullups
50 pushups
75 squats
1/2 mile run

Broken down 5/10/15
25 min.

I will get better and I will get stronger!!

Thanks Cross fit

Comment #314 - Posted by: Jeff at April 20, 2006 5:17 AM

49 min
feel the burn

Comment #315 - Posted by: Brant at April 20, 2006 5:30 AM

Legs still bad from Tuesday's WOD (did Monday's). Crashed and burned after 1 mile run in record heat in Mississippi. Went and did Judo self defense drills instead.

Comment #316 - Posted by: Walt at April 20, 2006 5:48 AM

only did half murph today also didnt take time

Comment #317 - Posted by: Franz at April 20, 2006 5:58 AM

Half Murph:
Run 800m
50 pullups (2nd 25 mainly jumpers)
100 pushups
150 squats
Run 800m

Done Cindy-style (5/10/15 x 10) in 23:38.

Comment #318 - Posted by: Rory at April 20, 2006 6:11 AM


Comment #319 - Posted by: D MESHEAU at April 20, 2006 6:35 AM

Broke down as 5 sets of 20 pullups, 40 pushups, 60 squats.

Didn't run the last mile. Also did weight assist pullups (140) last two sets.


Comment #320 - Posted by: Geoff P at April 20, 2006 6:46 AM

Been a bad WOD'er. Couldn't let Murph pass me by though. First time.

One mile run - 9 minutes


First 5, unassisted - definitely broken

Next 5 - assisted pullups - 55 pounds, then 70 pounds

About 45 minutes

Had a meeting - did not run.

The story on Murph kept me going. I found that recently I have challenged myself in life more now that I have challenged myself truly in my workout. Today/tomorrow's workout will haunt my sleep (again). Behind a day.

Comment #321 - Posted by: Suavdaddy at April 20, 2006 7:22 AM

First "Murph"

1 mile on TM @ 8.5 mph
10 Pull-Ups/20 Push-Ups/30 Squats for 10 cycles
0.7 mile (around the block due to time constraints and lack of TM availability)


Comment #322 - Posted by: mues97 at April 20, 2006 8:34 AM

Subed 1600 M row for 1 mile run
10 sets of 10/20/30 unbroken
1600 M Row


Rode 3 miles to gym and 6 miles home.

Comment #323 - Posted by: Matt Alford at April 20, 2006 8:46 AM

*************************************************Ran 5.5 miles first, then as rx'd; body armor with rifle plates, 1:43:51.

Comment #324 - Posted by: Dannyboy at April 20, 2006 9:01 AM

Ouch! Stopped at 80 chin ups and did the last mile in slow motion. People thought I was running in water! 60:30.

Comment #325 - Posted by: mark at April 20, 2006 9:41 AM

1/2 murph

1 mile @ 7.5 on treadmill

5 rounds of
10 pull-ups
20 push-ups
30 squats


Comment #326 - Posted by: James W. at April 20, 2006 9:47 AM

Did a half murph:

1/2 mi
50 pullups on gravitron
100 pushups., 60 on floor, 40 on wall,
150 squats
1/2 mi

glad to finish. I must be the most out of shape person on this board.

Comment #327 - Posted by: Sandy at April 20, 2006 10:04 AM


10 X 10/20/30

Took it slow because I didn't eat for 8 hours prior. My legs were not too happy.

Comment #328 - Posted by: ChadC at April 20, 2006 10:22 AM

47:21 My hair hurts.. ( I am a day behind) This was the best work out that I have ever done. I am completely exhausted...

Comment #329 - Posted by: Steve Irkel at April 20, 2006 10:26 AM

I did this on fresh legs and lots of rest. Was shooting for under 30. Ended up with 27:05. First mile was 8:40. Second mile was in 8:05. pl/pu/sq were done cindy style 20/40/60 x 5 rounds. 1st set, nothing broken, next 4 sets pu's broken - but nothing else.

Stupid ipod gave out 200 meters into the first run. My first murph without tunes!!!

Thank you Murph.

Comment #330 - Posted by: Bob Cornute at April 20, 2006 10:34 AM

45:30. Sets were 5/10/15 - none broken, and I bookended it with 8 minutes on EWM in lieu of mile run. Did 10 consecutive pullups on last set.

Comment #331 - Posted by: tom diehl at April 20, 2006 11:08 AM

OH MY GOD!!!!!

Xfitter for 7 weeks

41 years old, 5'6" and 205lbs.

1 mile run on elipticle runner (bad knees)
100 Pullups (assisted)
180 pushups
300 squats
20 pushups
1 mile run on elipticle runner

76:06 minutes

OH can't forget all with 20lb Xvest

Comment #332 - Posted by: DCChief1102 at April 20, 2006 12:26 PM

OH MY GOD!!!!!

Xfitter for 7 weeks

41 years old, 5'6" and 205lbs.

1 mile run on elipticle runner (bad knees)
100 Pullups (assisted)
180 pushups
300 squats
20 pushups
1 mile run on elipticle runner

76:06 minutes

OH can't forget all with 20lb Xvest

Comment #333 - Posted by: DCChief1102 at April 20, 2006 12:26 PM

1 mile run 9:13
100 pullups - assisted
200 pushups
300 squats - using that ball thingy
1 mile run 12:00

1hr 16min.

Comment #334 - Posted by: Jay at April 20, 2006 1:04 PM

Did a light version, w/some situps:
10 min run @ 6mph on treadmill
50 pull ups
75 situps
100 push ups
150 squats
10 min run:
- 2 min @6mph, 2 min @6.5, 2 min @7, 2 min @8
~40 min

Comment #335 - Posted by: Steve at April 20, 2006 1:10 PM

As rx'd (Cindy-style). 43:25.

Comment #336 - Posted by: marc m at April 20, 2006 1:29 PM


Both miles before and after were a mix of walking and running. Running has always killed me, but I'm seeing improvement.

60 pullups (sets of 10)
100 pushups (sets of 20)
150 squats (sets of 30)

The running really takes a toll on the rest of the work out for me.

Comment #337 - Posted by: Beau B. at April 20, 2006 1:54 PM


As rx'd (not like cindy)
Used a swing set (fat bar) and stable rings (on a monkey bar-like set up) for Pulls

This was ~6 minutes slower than Murph in August. Probablly has something to do with the 10-15 extra pounds I am carrying.


Comment #338 - Posted by: Murph at April 20, 2006 2:45 PM

Jon Gray

Comment #339 - Posted by: Jon Gray at April 20, 2006 3:41 PM

My running loop is 1.3 miles and I only used the 25lb. weight vest for the first half of the exercises. Didn't try to crush on time because I haven't done a WOD in 2 weeks.


Comment #340 - Posted by: Rett at April 20, 2006 3:55 PM

Did 1/2 Murph:

1 mile
50 pullups
100 pushups
150 squats
1 mile

did 10/20/30 format


Comment #341 - Posted by: Brandon C at April 20, 2006 4:25 PM

First time Murph sufferer
Murph as rx'd 43:44

1600 M approx 8 min
20sets "Cindy" style
1600 M approx 9:30 min

Comment #342 - Posted by: Rod S at April 20, 2006 4:44 PM

First time for Murph

1 mile @ 8.5mph on treadmill
100 pull-ups (15 assisted)
200 Push-ups
300 Squats
1 mile run @ 6.5 on tread mill


Comment #343 - Posted by: Shawn B at April 20, 2006 6:05 PM

Murph as Rx'd 42:47
Pullups, pushups and squats were done "Cindy" style (20 sets)

Comment #344 - Posted by: Andy W. at April 20, 2006 6:20 PM

RIP Murph. Much gratitude to you and your family for your sacrifice. In your honor, completed in 53 mins.Toughest and best of all WODs.

Comment #345 - Posted by: mcf at April 20, 2006 6:49 PM

a very sad and sorry 61.07
did all reps before moving on to next exercise. i think i will do it cindy style next time

Comment #346 - Posted by: adrian at April 20, 2006 7:39 PM


Comment #347 - Posted by: schapm at April 20, 2006 7:52 PM

Forgot to mention I chose to make the calisthenics a 20 rd. Cindy. There seems to be some controversy about partitioning or interleaving this.

Comment #348 - Posted by: schapm at April 20, 2006 7:54 PM

no body armor-57:13

Comment #349 - Posted by: t stat at April 20, 2006 8:09 PM

All kipping pullups

Comment #350 - Posted by: Toby at April 20, 2006 8:19 PM

1 mile
50 pu
100 push up
150 squat
1 mile

Comment #351 - Posted by: cja at April 20, 2006 8:45 PM


pullups kipping
only 115 pushups (elbow started to hurt)
squats to parallell

Comment #352 - Posted by: CO Jeff at April 20, 2006 9:11 PM

Murph without vest
Cindy style
1 mile
100 pull ups(i did kipping pull ups this time)
200 push up
300 squats
1 mile
I have never pushed myself that hard before I thought I was going to die but I got a great time
I found I could do the cindy style alot faster with kipping pull ups

Comment #353 - Posted by: Tyber at April 20, 2006 10:05 PM

Half Murph:
1 mile run
1 mile run


Fun workout, last mile was quite slow...

Comment #354 - Posted by: marks at April 20, 2006 10:14 PM

3rd CF workout.

Probably a mistake to do the pullups in the CF warmup.

After 70 pull-ups not including 30 in the warmup I had to switch to a towel pull-up. Otherwise as prescribed. 81 minutes. Well at least I finished.

Comment #355 - Posted by: silly at April 20, 2006 10:20 PM

Murph was very tough... feeling great now that I'm finished...

88 min.

Plenty of room for improvement.

Comment #356 - Posted by: doubleO at April 21, 2006 3:37 AM

Murph done "sorta Cindy" Style: 49:32.
1.1 run (just because that's how far it is to the outdoor pull up bars)
10 rounds of PU (5, drop/rest, 5), Push-Up (10, rest, 10), Squats (15, rest, 15).
1.1 run

a sustained but sub-maximum effort. The short rests helped. Never reached failure, just kept chugging along.

Comment #357 - Posted by: Matt M at April 21, 2006 3:45 AM

did the exercizes 50-100-150, then finished up with 5 rounds of 10-20-30. Last mile avoided being a walk by mere technicality.

42:32 total time.

Comment #358 - Posted by: Steve72 at April 21, 2006 4:22 AM

51:12 with 27 lb vest....A few jumping pull-ups after 50 reps. Split up the push -ups and squats until finished with req # of reps...

Trample the weak
Hurdle the dead...

Comment #359 - Posted by: jdl at April 21, 2006 5:06 AM

CFWU x 3 (minus squats/pullups)

BW 162

A little more than 1/2 Murph:

36:29 (cut short due to meeting at work)

1 mile run begin and end

50 pullups
100 pushups
150 squats

Above broken down into 10 sets of 5/10/15. Pushups/Squats unbroken. Sets 9 & 10 of pullups were mix of strict/kipping/jumping. Alternated grips for pullups every 2 sets.

I wish I had more time.

Comment #360 - Posted by: steve at April 21, 2006 1:19 PM

Murph without vest
Cindy style
1 mile
50 pull ups(2 for 1)last 25 jumping
200 push up
300 squats
1 mile

Comment #361 - Posted by: homerba at April 21, 2006 1:39 PM

As Rx'd


this WOD is Awsome.

Comment #362 - Posted by: Anand B. at April 21, 2006 1:58 PM

Murph........I salute you

1500 meter row 5:47.1
Pull ups, 14,12,12,12,11,12,11,10,6
Push ups, 30,27,26,25,24,23,24,21
Squats, 35,35,34,35,35,36,35,30,25
1500 meter row 5:45.0

total time 38:45

Promised myself I would better my row time the last set..took 1000 meters to recover and pushed it hard for 500 meters.

Comment #363 - Posted by: PJ from NH at April 21, 2006 2:50 PM

195lbs. 43 minutes. No Vest.

Comment #364 - Posted by: WhiskeySean at April 21, 2006 3:07 PM


Comment #365 - Posted by: Mike Joyce at April 21, 2006 3:29 PM

Above done on the 21st. On this day did the 5 rounds of 21 burpees, squat snatches, wall ball(18#), thrusters, and squat cleans. The one with 315 squats. Really tough for me today... :42::00.

Comment #366 - Posted by: Mike Joyce at April 21, 2006 3:31 PM


Jumping Pull ups
Knee push ups
Rowed both miles

Comment #367 - Posted by: Denise at April 21, 2006 6:40 PM

About 53 minutes. First time doing this as I understand it's supposed to be done - completing all pull-ups before going on to push-ups, all push-ups before squats. That makes it much harder and slower. That last 100 squats takes forever. Did the first mile on a treadmill and the second outside over estimated course - on measuring nearer 1.5 miles. Thought it was taking a while.

Comment #368 - Posted by: John B at April 21, 2006 7:40 PM

1 mile run 7:15
10/20/30 3:20
10/20/30 2:44
10/20/30 2:07
10/20/30 3:37
10/20/30 2:53
10/20/30 5:14 - Conversation about why I was doing so many pullups
10/20/30 6:50 - Threw up
10/20/30 3:45
10/20/30 3:30
10/20/30 3:15
1 mile run 7:53

Total 52:28

Comment #369 - Posted by: Steamy at April 21, 2006 10:55 PM

On work travel so I ran 3 miles and did the push ups (knees) and squats portion. No pullup bar.

Comment #370 - Posted by: GinaC at April 22, 2006 12:06 AM

"Boots, utes, flak vest" 2 minutes slower than last one...

Comment #371 - Posted by: gordo at April 22, 2006 5:30 AM

46.48 "Cindy" style

Comment #372 - Posted by: Luca z. at April 22, 2006 9:02 AM

45:00 Even

1 mile with 32# ruck
50 pu (slight jumps)
100 push up
150 squat
Cindy Style
1 mile with 32# Ruck

This was brutal.

Thank you and God bless Murph!

Comment #373 - Posted by: Brendan Smith at April 22, 2006 9:38 AM

First time Murph. Just finished 2nd month of CF
1/2 mile run
80 plp
150 psp
200 sq
1/2 mile run
Cheers and God Bless to Murhph.

Comment #374 - Posted by: texasmick at April 22, 2006 9:54 AM

everything but last mile, next time I'll break up into 10-20-30 to keep the pace going

1mile - 9:00
100 pullups - 12:00
200 pushups - 15:30 (had to do a lot of resting after 1st 100)
300 squats - 8:20


Comment #375 - Posted by: Justin L at April 22, 2006 10:55 AM

As rx'ed: 1 hour, 15 minutes, 5 seconds

Yet another humbling experience.

Comment #376 - Posted by: David Sailor at April 22, 2006 12:43 PM

Went ahead and subbed the pull-ups with chin-ups.
1 mile: 6.37
100 chins
200 pushups 32.49
300 squats
1 mile: 7.42

total time 47.54

Comment #377 - Posted by: The O at April 22, 2006 2:20 PM

Did this one on the weekend, more time:

2 km run
calisthenics as rx'ed (10/20/30 style)
2 km run


First time with this one, want to get it under 1 hour next time around.

Comment #378 - Posted by: bcf at April 22, 2006 2:36 PM

33 minutes for:
1 mile run
50 pullups
100 pushups
150 squats
1 mile run

Did this one yesterday.

Comment #379 - Posted by: Norma at April 22, 2006 3:40 PM

1.2 miles
50 pullups
100 pushups
150 squats
1.2 miles

Comment #380 - Posted by: Rob S at April 22, 2006 5:48 PM

Mile 1 - 6:27
Pullups 100 - Completed, 7 x 10, 6 x 5
Pushups 150, 3 x 50; didn't completed because of pain in chest connected to underarm
Squats 6 x 50
Mile 2 - 6:42
Overall time - 30:12

Comment #381 - Posted by: Steve T at April 22, 2006 6:51 PM

i skipped the second mile (to cold for me). now i wish i hadn't stopped short cuz i had the strength to get it done.

i apologize, murph, for squandering the opportunity.

as RX'd sans the 2nd mile - 49 min.

Comment #382 - Posted by: Joe-713 at April 22, 2006 7:10 PM

Murph-Lite (no vest)

34:52, cindy style, 10 min faster than last time when I did 100/200/300 in order
No warm up
8:30, 1:22 transition to get glass of water and move to pu bar
16 cindy style
8:30 with 30 sec transition to run
End with full yoga stretch.
Shoot to break 34 next time by speeding transitions

Comment #383 - Posted by: GregEv at April 22, 2006 7:10 PM

42:43 Yeah we now have a pull-up bar in our garage:)

Comment #384 - Posted by: Krista Colson at April 22, 2006 7:29 PM

53:08 without a weighted vest...

Comment #385 - Posted by: bwhite at April 23, 2006 9:44 AM

Broke it down to
1/2 mile run
50 pullups (self assisted)
100 pushups
150 air squats
1/2 mile run

Comment #386 - Posted by: J. Reed at April 23, 2006 9:52 AM

(7:55 1st mile)
outside track
sub'd 200 sit-ups for 100 pull-ups
then did 100 mixed pullups,weighted pull-ups throughout the day

Comment #387 - Posted by: Jim Howe at April 23, 2006 12:22 PM

1/2 Murph in 24:29 on Friday 4/21/06
800 m.
50 Pullups (sets 10)
100 push ups (30, 20 and downto 10's)
150 squats (30, and at the end 3's!)
800 m.

Comment #388 - Posted by: Rick Ihrie at April 23, 2006 1:03 PM


Rowing not running

25 legit pullups

50 legit pushups

all legit squats

Comment #389 - Posted by: Russell Biser at April 23, 2006 7:00 PM


1 mile run
25 pullups (mostly negative hanging drops)
50 pushups
75 squats
1 mile run

Comment #390 - Posted by: Robin D at April 24, 2006 12:48 AM

40:50 sans vest Pull ups done from bleachers.
Karina did half Murph in 37:20

Comment #391 - Posted by: AJonusas at April 24, 2006 3:18 AM

Made it to the second run in about 1 hour. Got a quarter-mile through and gave up.

Strong on squats, weak on pullups, very weak on pushups.

Comment #392 - Posted by: Tyler Shaw at April 24, 2006 5:09 AM

What a killer.
64 minutes.... slow as hell, but at least finished it as rx.

183 lb male. 33 years old.

Comment #393 - Posted by: dandny at April 24, 2006 6:25 AM

As Rxd but with military issue flak vest.


Comment #394 - Posted by: LeBlanc at April 24, 2006 8:00 AM

20 sets (5 pullups/10 pushups/15squats)
Gravitron for pull-ups after 7th set

Comment #395 - Posted by: EdC at April 24, 2006 10:28 AM

no vest
runs on treadmill
partitioned as: 25/50/75 x 4
performed 4/24 due to stomach flu
WOD #2 for the day

Comment #396 - Posted by: CodyC at April 24, 2006 5:25 PM

A little sick probably shouldn't be working out, but oh well.


Comment #397 - Posted by: Joseph Wiseman at April 24, 2006 8:08 PM


Comment #398 - Posted by: Dominick at April 24, 2006 9:38 PM

abbreviated WOD cause I'm on the boat and its a rocking.

1 mile run
100 push ups
200 squats
1 mile run


Next time, I'm doing the whole thing, even if it takes me 2 hours

Comment #399 - Posted by: Megan at April 25, 2006 5:19 AM

"Half Murph"

Run 800m
50 pullups
100 pushups
150 squats
Run 800m

36:13 -- PR by 4 min. since Feb. although it was my first running of any kind in over 3 weeks.

Wore 10# vest. Second run was ugly.

Performed "Cindy-style" since I'm not trying to outdo the warrior who thought it up in the first place.


Comment #400 - Posted by: John Frazer at April 25, 2006 4:43 PM

30:03 as Rx'd. Modified Cindy style.
5x[5/10/15, 10/20/30, 5/10/15]

Comment #401 - Posted by: gene at April 25, 2006 9:08 PM
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