December 5, 2006

Tuesday 061205

"Murph"

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 060419.

imstillalive-th.jpg

Enlarge image


Sam Larson - CrossFit Oakland [video]

Posted by lauren at December 5, 2006 2:33 PM
Comments

In memory of Murph.

Comment #1 - Posted by: baldmtnguru at December 4, 2006 5:15 PM

Murph, the day after the Filthy Fifty?

EEEEEEvil! I like it!

Comment #2 - Posted by: Tim T at December 4, 2006 5:16 PM

WHAT?!?

Comment #3 - Posted by: Brendon Clarke at December 4, 2006 5:17 PM

HOLY CRAP!!!!!
Coach, why didn't you wait until everyone did the "F"ing Filthy Fifties before posting MURPH?

now i'm headed for the grinder knowing that not only will i hurt bad today, but, i'll hurt worse tomorrow!

Oh, i get it your not only messing with my body but my mind too...OK i can play that game i'm gonna get a PR in BOTH!!!

stay tuned!
ratt

Comment #4 - Posted by: water-ratt at December 4, 2006 5:23 PM

oh god why?

*assumes fetal position in corner*

Comment #5 - Posted by: David Vessey at December 4, 2006 5:30 PM

i've heard about this one. this will be my first time. i might postpone this till saturday due to basketball. may god be with me!

Comment #6 - Posted by: Chris S at December 4, 2006 5:30 PM

Can you drink water while Intermittent Fasting???

Comment #7 - Posted by: Tony at December 4, 2006 5:32 PM

Murphy's Law. Excellent choice. If I push hard, I just may be able to attain my goal of meeting Mr. Pukie. I've got my vest ready to go, it's sitting in the corner. De Oppresso Liber.

Comment #8 - Posted by: Billy at December 4, 2006 5:41 PM

Not sure how it could get much harder than today but I guess we'll see.

Excited to try it though.

Comment #9 - Posted by: Bachmann at December 4, 2006 5:41 PM

Wow, OPT called this one today. I knew Murph was a-comin'.

Comment #10 - Posted by: gaucoin at December 4, 2006 5:41 PM

Link to article about this workout's creator.

http://www.freerepublic.com/focus/f-news/1439409/posts

Hooyah

Comment #11 - Posted by: J at December 4, 2006 5:42 PM

I will do this in my motorcycle jacket with 15 lbs of weights in the back carry pocket.

Comment #12 - Posted by: Maximus at December 4, 2006 5:43 PM

Coach,

With summer here in Australia, it would be great for you to post up an alternative pool based WoD.

We're doing what we can to do our WoDs out in the park early in the morning. Doing some WoDs down at the pool would be even better.

Dynamax ball just arrived today. Thanks Jim!

Matthew

Comment #13 - Posted by: matt townsend at December 4, 2006 5:47 PM

Sorry, to be clear, when I say alternative, I mean, for example:

For time:
1 mile Run OR 500 metre swim
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run OR 500 metre swim.

I realise that there's nothing to stop me from doing this, but it's always nice to do our WoDs in sync with the rest of the CF community.

Comment #14 - Posted by: matt townsend at December 4, 2006 5:51 PM

I always forget the Murph partition rules...do you have to complete all 100 pull-ups prior to going to the push-ups, squats, etc or can you do 10 rounds of 10 pull-ups, 20 push-ups, and 30 squats as an example of a "partition"?

Comment #15 - Posted by: Patrick B at December 4, 2006 5:52 PM

God I love Murph

Comment #16 - Posted by: John S. at December 4, 2006 5:55 PM

Herm, my gym is 1 mile from my house. Guess I can leave the car at home tomorrow.

Comment #17 - Posted by: Burt at December 4, 2006 5:56 PM

RIP LT

Comment #18 - Posted by: pcola-pat at December 4, 2006 6:13 PM

hey valkyries, this is for you, brother. missin' ya.

Comment #19 - Posted by: treelizard at December 4, 2006 6:20 PM

when you say partition as needed can we switch b/w exercises or should we do all the pull-ups first then move on to push-ups and then ultimately to squats?

Comment #20 - Posted by: f at December 4, 2006 6:28 PM

#15 Patrick,

Coach states on the main page to partion the pull-ups, push-ups and squats as needed.

-Josh

Comment #21 - Posted by: Jross at December 4, 2006 6:29 PM

#15, #20

I heard that when Murph emailed this workout to Coach, he stated that he did the workout "Cindy" style. 20 sets of 5, 10, 15 or something like that. I could be wrong, but that is what I heard. I think that however you get the numbers done it is acceptable.

Comment #22 - Posted by: Ahmik at December 4, 2006 6:36 PM

I just read the article from #11, tomorrow is for you LT. De Oppresso Liber

Comment #23 - Posted by: Billy at December 4, 2006 6:37 PM

What a great workout!!! All the guys that I do Crossfit with here in Tulsa have agreed that there will be NO cheating or substitutions on this one. This is for respect for Murphy, other fallen slodiers, the soldiers still over there, and for our fallen fellow police officers. If we meet Pukie 10 times during this workout, then so be it.

Comment #24 - Posted by: sticks at December 4, 2006 6:53 PM

THERE !on the right, in the fight, I see you brother.

Comment #25 - Posted by: tj at December 4, 2006 7:07 PM

Hooahh - Nice picture. Stay safe out there, boys!

Comment #26 - Posted by: Ian Carver at December 4, 2006 7:21 PM

... did we make the Coach mad?

Comment #27 - Posted by: Brandon at December 4, 2006 7:25 PM

Probably more like,made him proud.things just tougher......read better.

Comment #28 - Posted by: tj at December 4, 2006 7:32 PM

Just in case you need more inspiration:
http://www.legacy.com/GB/GuestbookView.aspx?PersonId=14469233, then click on the photo album. I'll do my best to hit this hard enough to honor him.
Godspeed, Lt.

Comment #29 - Posted by: Denver Sheepdog at December 4, 2006 8:04 PM

For the first time I can say I am offended. I am all about the freedom to express but I can't help as a LEO to say it was disapointing to hit the crossfit oakland link and hear the music in the background rage against the machine. They openly support a convicted criminal who executed a Philadelphia Police Officer Daniel Faulkner.

Comment #30 - Posted by: The Foose at December 4, 2006 8:33 PM

Happy Birthday Sensei!

Comment #31 - Posted by: Anthony from Ottawa at December 4, 2006 8:42 PM

#15 and #20, as far as I know you don't move on to the push ups until you finish the chins but partition does suggest that, does it not? My world is spinning here!!!!

Comment #32 - Posted by: gaucoin at December 4, 2006 9:20 PM

Hey, what a great birthday present! CrossFit has improved my life in many ways, and it's a real honor to be mentioned on the main page. Thanks!

Comment #33 - Posted by: Sam L at December 4, 2006 9:27 PM

HOOYAH!

Comment #34 - Posted by: Andrew Wilson at December 4, 2006 9:34 PM

Comment 30#

I'm the editor of the video in question. I don't pick music based on the political stand of the bands, and I cannot say I was aware of anything more than that RATM is far-left wing. I would have used it anyway: I felt it expressed a great undertone for a self-defense scenario (bad guy wants to hurt you, you reply f u I won't do what you tell me and hurt them instead).

So you are for freedom of expression just so long as you get to vette the underlying philosophy (not just the words) that are spoken?

Given the usual provocatively right-wing bias around here, I cannot say I am sorry to offend in the other direction.

Comment #35 - Posted by: Maximus at December 4, 2006 9:45 PM

you tell 'em, Max. Oakland!

Comment #36 - Posted by: Jonathan at December 4, 2006 10:26 PM

Will do this with pride in the man its named for and probably be remembering it for days after "wow" what a work out!!

Comment #37 - Posted by: gale at December 4, 2006 10:27 PM

also, the singer of Rage Against the Machine quit the band when they got too famous because they had become too much a part of what he was singing against. He also spends a lot of time helping poor children in Central and South America by volunteering his time to teach. Lots of prominent Americans support Mumia. I personally don't feel I have a right to an opinion since I don't know too much about the case. Anyway, RATM is an awesome band. Good luck on the WOD!

Comment #38 - Posted by: Jonathan at December 4, 2006 10:41 PM

Foose, it is one of the paradoxical aspects of our chosen profession that we protect values that we may not wholly agree with. However in this case i think you have to accept its a damm good tune and fits well with what CF Oakland and Maximus have posted. Personally I think the whole Cd is good.

Comment #39 - Posted by: JonM at December 4, 2006 11:08 PM

Oakland CF is a pretty neat site. Might go and help myself to some of the coconut in the fridge. :)

Comment #40 - Posted by: matt townsend at December 4, 2006 11:34 PM

substituting has become epidemic!!! i understand people substituting things they haven't got...like wall balls (sub=thrusters) but for those sub'ing bike for run and just making up there own subs because they dont like the other exercises etc you are kidding yourself.if you sub make it AS hard or harder than the original!!!

Comment #41 - Posted by: andyz at December 5, 2006 12:20 AM

and another thing....sub'ing "murph" does not give the memory of the LT due credit. suck it up, put up with the pain...and when you feel like stopping/crying/throwing up....remember murph...remember his sacrifice and it will be hard to stop. end rant/

Comment #42 - Posted by: andyz at December 5, 2006 12:23 AM

#30

As a fellow LEO I can understand your feelings, but I like to listen to enemy propaganda whilst I train! It reminds me that I am a warrior and why I train, i.e. that there are people out there who are going to say "f*** you; I won't do what you tell me!" to which I reply, "Thank you, God"

Besides they got some great tunes!

Remember the first commandment. Thou shalt not, not train.

Jim

Comment #43 - Posted by: Jim Keenan at December 5, 2006 12:28 AM

"Murph" as Rx'd
59:07
Here's to Murph!!

Comment #44 - Posted by: Rick Vattuone at December 5, 2006 1:12 AM

I get it! Now that you all proved how strong you are heres a couple of Crossfit kicks in the crotch. Hooyah Mr. Murphy. RIP

Comment #45 - Posted by: Robert Taylor at December 5, 2006 2:00 AM

Rest today, "murph" tomorrow. Is that a good or a bad idea, coach, since we never know what tomorrow brings in this training system?

Comment #46 - Posted by: TT at December 5, 2006 2:30 AM

I've been CrossFitting for almost a month and I'm hooked. Unfortunately while being deployed, our internet is very restrictive and I'm unable to view/download any of the exercise videos/slideshows. I am unfamiliar with several of the exercises, plus would like to ensure I'm using proper form for others. Is there any other way to obtain the videos? I would be willing to pay someone to send them to me if that is a viable option. Thanks in advance for the help.

I look forward to honoring LT Murphy and the other fallen hero's from June 28th last year, with today's WOD. A buddy of mine was piloting the helicopter that was shot down, while on that rescue mission. My heart goes out to all of the family and friends of our fallen brothers.

Comment #47 - Posted by: Tim at December 5, 2006 2:36 AM

bw 190
age 29

''Murph'' as Rx'd no body armour
48:31

Comment #48 - Posted by: Stephane Briand et Marie-Pierre at December 5, 2006 3:00 AM

.95 mile loop 37:30
5 Rounds of 20 Pull ups, 40 Push ups, 60 Squats

A nice dark run in the 20 degree air.

Comment #49 - Posted by: PJ NH at December 5, 2006 3:33 AM

age 37 bw 147
38:50 as rx'd

6:50 or so on each mile
did each exercise before moving on and spent way too much time in recovery

Comment #50 - Posted by: Will L at December 5, 2006 3:35 AM

38:36 - all pullups, pushups and squats done before moving to next exercise.

No running for me until after the Pere Marquette trail run Dec 9. Subbed 2000 meter runs for the mile runs.

As a measure of comparison, I did Murph with 1600 meter rows 051126; time was 37:25. I was able to record my times at the 1600 meter rowing marks - my time today would have been 35:46. A nice improvement despite my lousy rowing ability.

Comment #51 - Posted by: Kelly Moore at December 5, 2006 3:38 AM

Age: 36
B/W: 178

31:50

10 sets of 10 pull ups, 20 push ups, 30 squats

Comment #52 - Posted by: Mike D at December 5, 2006 4:13 AM

All,
One of the gentlemen pictured discovered CF.com in its first week of operation and started the workouts Feb 2001. At that date there were neither pictures nor contact information, just workouts. He is believed to be not only the first soldier but the first cop to discover the site. He brought CrossFit and its efficacy to the attention of his DOJ contacts which launched our first seminar. I love you, D.

The Foose #30,
I have a buddy who sent a Jiu-Jitsu legend to jail for a long, long time. He was so impressed with this guy that he had to get his autograph. Appreciate the lawman’s irony of enjoying a dirtbag’s work while sending him away forever.

As for RATM, the music is good but the “philosophy” would have to undergo considerable revision to rise to sophomoric. These fellows have not given serious thought to the words they sing. That’s the beauty of singing and song – “doo-wap-wap” sounds cool but only when sung, not read or spoken.

Maximus is really good people, and I can personally assure you he’s no fan of cop killers. http://en.wikipedia.org/wiki/Daniel_Faulkner

Stay safe!

Tim #47,
Drop Lauren a line (lauren@crossfit.com) and we’ll send a DVD with our videos, exercises and workout, to your APO address. (Thanks Ken and Deana!)

Same for other’s deployed.

Comment #53 - Posted by: Coach at December 5, 2006 4:37 AM

Regarding the CrossFit Oakland video...

I just lost a little respect for CrossFit... traditional martial arts? What’s next? A video of little kids doing kata with the mortal combat theme song in the background?

I still love my crossfit. And Murph is going to kick my ass.

Comment #54 - Posted by: MMA at December 5, 2006 4:52 AM

Age: 32
WT: 173
HT: 71"

As Rx'd: 52:28

1 mile Run - 6:34
100 Pull-ups - 14:43
200 Push-ups - 10:09
300 Squats - 13:38
1 mile Run - 7:34

Not bad for my first Murph, just need to improve my Pull-ups time. My legs felt like logs on that second mile.

Comment #55 - Posted by: Adam at December 5, 2006 5:06 AM

I'm not even going to post my time. :)

Honor and respect to Murph regardless.

Brad

Comment #56 - Posted by: Brad at December 5, 2006 5:57 AM

Coach,
First row, second guy from the left is my brother. Incredible guy who gave me inspiration and strength when I had my accident. Amazing person and father. I appreciate everything you guys do for us. Stay safe.
Just got my rower in so may try a Jackie workout today.

Comment #57 - Posted by: Trebor at December 5, 2006 6:02 AM

Can anyone answer definitively whether you must finish all of one exercise before moving on? I don't understand what partition as needed means.

Comment #58 - Posted by: Howard at December 5, 2006 6:02 AM

Did the runs as Rx'd and the 'Pack' WO for the rest. I thought I'd have better times; the good thing is there is much room for improvement for next time:

1 mile run: 7:55
50 pullups: 10:00
100 pushups: 6:33
150 squats: 7:40
1 mile run: 8:40

total 40:48
Age 28 Wt 175

Comment #59 - Posted by: Mike Mc at December 5, 2006 6:05 AM

36:54
1 mile run - approx 7:15
20 pullups/40 pushups/60 squats (x5)
1 mile run - approx 8:20

Comment #60 - Posted by: jpf at December 5, 2006 6:32 AM

Hrm...worst Murph ever...I used my regular soft armour (nowhere near 20#s)...just felt out of it this morning. 46:25

Comment #61 - Posted by: tedw at December 5, 2006 6:37 AM

Thanks Coach!

Comment #62 - Posted by: Tim at December 5, 2006 6:44 AM

400m 2:03, Pullups, Dips, Squats x (6,4,3,3,3,2,3), 400m 2:33, total 27:30
Still feel like I'm getting over a cold.

Comment #63 - Posted by: James N at December 5, 2006 6:48 AM

Hey, at least I finished…

As prescribed -vest: 1:36.44

Comment #64 - Posted by: Matt at December 5, 2006 6:56 AM

BW 200 age 35
1st time with Murph
"never forgotten"
completed the task @ hand is all I can really say today. I will cry about my time whilst I punish myself tomorrow for my diappointing showing.

Comment #65 - Posted by: jamienoki at December 5, 2006 6:57 AM

Coach, thank you for everything. Great site, great debates, great workouts, and great results.

Comment #66 - Posted by: jc at December 5, 2006 7:02 AM

1st time meeting Murph - assisted pull ups, exercises in rounds (10/20/30)
1 mile run
10X10 pull-ups, none broken
10X20 push ups, last 3 broken
10X30 squats, every last set broken (after yesterday, no kidding!)
1 mile walk/run/crawl/cramp

69:09

Yeah…no easy day but yesterday

Comment #67 - Posted by: Josh L at December 5, 2006 7:06 AM

30:40 - didn't have my vest today - sorry

Comment #68 - Posted by: JeffT at December 5, 2006 7:18 AM

What a great day for two CF rookies to start. I am a Chaplain in Northern Iraq training an Infantry officer for Ranger School (ironic). Two other officers decided to join us today. Let's just say there was some laughing and lots of "Oh my God" - which I guess I just consider prayer. Murph after Filthy Fifty - now that is straight from the devil. Thanks coach.

Comment #69 - Posted by: Ranger Chappy at December 5, 2006 7:31 AM

I'm BEAT!!!

With 20 lb. vest time of 35.10

10 pull-up's, 20 push-up's, 30 squats for 10 sets

Think I will try it with 5, 10, 15 for 20 sets next time. I had to break a bunch with this workout but it was a great one.

Comment #70 - Posted by: Speal at December 5, 2006 7:34 AM

I was introduced to CF last April with this workout. It cost me dearly for almost a week after. I look forward to revisiting "Murph" and suspect I will be able to walk out of the gym under my own power this time.

Comment #71 - Posted by: BB at December 5, 2006 7:43 AM

Once again Lt. Murphy you kicked this Cdr's a$$

However, beat my last time by 5:40
mile 6:37
100 pu 200 pushups 300 squats in various groups of 10/15/20, 5/10/5, 8/16/24
mile 8:03
Total 32:40

Comment #72 - Posted by: Jim D. at December 5, 2006 7:48 AM

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

29:26.

Hope to do full Murph next time.

Comment #73 - Posted by: nick at December 5, 2006 7:50 AM

this just sounds crazy. but given the source - gotta do my best.

Comment #74 - Posted by: Raja at December 5, 2006 7:58 AM

JeffT/Jim D,
How did you guys do this workout that fast? Did you do everything as Rx'd?

If that is the case, that is amazing. I figured the fastest anyone could complete it would be right around 32 minutes, and that was with sub-6 minute runs.

You guys did a combined 600 reps (Pull-ups, Push-Ups, Squats) in less than 19 minutes. Doing the math, that is 1.9 seconds a rep with no rest. Wow.

Comment #75 - Posted by: Lance at December 5, 2006 7:59 AM

Looked at the WOD last night and said "no way" Decided to rest today and do this one tomorrow night. Once I checked the comments this morning I understand the background of "Murph" Out of respect for all that serve and protect (military, police and fire) I felt compelled to finish this one regardless of how wiped out I was after yesterday.

It was pathetic, but so proud of myself for at least doing it.

First mile went well. Pull-ups were all assisted at 45# (gravitron) all broken. Push-ups were horrid. All very broken. Went to knees last 125. Squats were better, but had to rest after every 100. Felt the need to stretch and regroup before getting on the treadmill for the final mile. (I am a treadmill klutz)

1:10. Embarrassed, but proud.

Tough work-out for me, both physically and emotionally.

Note to all: Be safe and live strong!

Comment #76 - Posted by: Valerie S. at December 5, 2006 8:13 AM

#41 and #42, Andyz, I understand your point of view in honouring Murph's memory, but keep in mind that there are those here, such as myself, that need to periodically sub running to rowing for example, after high impact WOD's like yesterdays (box jumps)due to medical conditions such as arthritis or other impact sensitive conditions. I don't drive it any less, trust me. There is a big difference between injury pain that will lay me up for weeks, and physical exhaustion pain that you switch the mind off to. My collapse to the ground and sweat angel I left afterwards should be proof of that.

Subbed 1 mile row on both ends, otherwise as Rx'd. Broke it to 10 sets of 10 PU, 20 Psh U, 30 Squats.

40:32

Comment #77 - Posted by: Mik at December 5, 2006 8:34 AM

Had to sub 10 mins on the elliptical trainer for each mile run. No place or room to run on the camp. Sorry! No choice!
10:00 elliptical
24:28 sets of 10,20,30, all sets unbroken
10:00 elliptical
44:28

Comment #78 - Posted by: willski52 at December 5, 2006 8:36 AM

welcome to another nasty showing...

Misread the format somewhat, completed each activity in sequence rather than mixing it up, which would've been considerably faster.
BW: 75kg, 27yo
1st mile around 5:10
100 Pull-ups (25 strict + 75 kips:5,20,20,15,15)
200 Push-ups (elbows at sides for 30; wide grip for sets of 25 until completion)
300 squats (50,50,50,50,75,25)
2nd mile 5:15
total time was 54:31. I sweated loads. LOADS.

Comment #79 - Posted by: ruari at December 5, 2006 8:38 AM

Horrible video. His form looks pretty crappy as a whole. Dojo dont think so.

Comment #80 - Posted by: DanK at December 5, 2006 8:52 AM

20 pound flak jacket? Are you kidding? How about a 16-lb bowling ball in a papoose sack? Body armor? More like feather-light Under Armor. Net weight: 2 ounces.

And this was difficult enough. I don't know how the others here do more than 7 pull-ups in a row without resting for 60 seconds, but this newbie -- in shape but definitely not cross-fit fit -- take 15 minutes to break up 50 pull-ups into a dozen sets or so.

So, having said all that, I did my very first "Mur" - that is, half of a Murphy... only thing done completely and as Rx was the 1-mile run on a treadmill on both sides of this pain sandwich.

50 pull-ups: 20 minutes - sets of 5
100 pushups: sets of 20, then 15, then 10.
150 squats: sets of 10 or 20, 45# bar plus 25x2, then 10x2, then 5x2.

Total time for this abbreviated workout: 1 hour almost on the dot. Oddly, my calves are where I feel the burn the most. Of course, this could be residual burn from yesterday's Fifties punishment.

One day I'll be able to do 10 pull ups in a row without a trampoline.

Comment #81 - Posted by: Hale at December 5, 2006 8:54 AM

I did:

row 1600 m
100 chins
200 dips
300 sit ups
row 1600 m

time: 58 mins


NO squats as my knees are a bit tasty, and I squat 3 x weekly with weights anyway so could use a break.

Comment #82 - Posted by: RC at December 5, 2006 8:55 AM

Oh - my - god!

Murph, I salute you.

Let this Crossfit rookie (closing in on a month of learning the exercises - started WOD's last week) just say he completed the task at hand. I'll post time next time.

Comment #83 - Posted by: charlie at December 5, 2006 8:57 AM

If the goal of the past few days was to break us down completely, it has worked with me.

1 1/2 mile mostly fast walk with some jog thrown in (Extra legnth because of being mostly walk)
100 jumping/ negative pull ups
200 push ups on knees
300 squats to parallel or below for first 100

Time: 1h 7 min
I couldn't do the second run because I had acheived muscle failure. I partitioned each exercise into sets of 10. After set 5, all were broken. In set 6, muscle failure started to set in. In set 9 couldn't do any pushups. My legs are completely toast. Pain in back/ hip area still there when I try to run. I'm going to have to get it checked out, since it's not going away with the usual stretching.

Kate

Comment #84 - Posted by: jknl at December 5, 2006 9:00 AM

Hale: the chinning ability will come quickly. 3 months ago I was exactly the same as you. While I'm no stud at present, I can easily do 100 chins in 15 mins now at a bw of around 90kg. Just commit to regular practice and you will get there.

Comment #85 - Posted by: RC at December 5, 2006 9:02 AM

41'47" as Rxed,
I knocked about 15 minutes off my last time (20 Nov)by breaking it up Cindy style. It certainly wasn't because of any great physical improvement on my part. Runs on TM

Comment #86 - Posted by: Robert Taylor at December 5, 2006 9:03 AM

Used 20 lb weight vest as rx'd

33:56

5 pull-ups, 10 push-ups, 15 squats for 20 sets

Comment #87 - Posted by: Eric O at December 5, 2006 9:03 AM

Maximus- Loved the video. Good job as always! I heard Fat Boy Slim's, Kalifornia the other day and I thought that you could do a good video with that as the music, just a suggestion.

Valerie S.- Good job!

#81 Hale- A trampoline? Now why didn't I think of that?! :)

Kate

Comment #88 - Posted by: jknl at December 5, 2006 9:07 AM

1.14.59

terrible time, I basically walked the entire second mile, pullups etc broken into 10/20/30 for 10 sets.

Comment #89 - Posted by: kevin c at December 5, 2006 9:12 AM

Maximus- By the way it's the beat I was refering to NOT the lyrics. Just wanted to clear that up!

Kate

Comment #90 - Posted by: jknl at December 5, 2006 9:15 AM

After doing Chelsea with my unit yesterday morning then the Filthy Fifty in the afternoon. I was/ am smoked.
Completed a hanass performance on "Murph" today, as a mater of fact it was worse than hanass it was hein-e-cious.
As rx'ed with 20 lbs vest 55:18. Looking forward to rest day.

Comment #91 - Posted by: Christian C. at December 5, 2006 9:15 AM

M/41/180 - no vest

1st Mile 7:15
6 sets of 10/20/30
then (snivel) 8 sets of 5/10/15
2nd Mile 8:20

40:10
God bless gallant Murph and those who cherish his memory.

Comment #92 - Posted by: Fred Woodaman at December 5, 2006 9:17 AM

I did 1/2 Murph

800 m run
10 Rounds of
5 Pull-ups assisted with medium band
10 push-ups on knees
15 squats to dynamax ball
800 m run
29:04

Comment #93 - Posted by: Leanne at December 5, 2006 9:31 AM

Usng hands first thing tomorrow so no upper body stuff today. Thought I remembered this one from a few months ago.

Five rounds for time:
Run 400M
50 Squat

19:57

Can't find the day we did it, but unlikely that I did it in under 20.

Filthy 50 tomorrow to be followed by Murph.

Comment #94 - Posted by: bingo at December 5, 2006 9:32 AM

It was another great work out, thanks Murh. Nothing like a good slog to get through a work out. Did it in the low 30's, but forgot to stop the watch.

God Bless you Murph, you took care of us, now it's His turn to look after you, RIP. You will not be forgotten, nor will those who fight in your stead. God speed to them.

Comment #95 - Posted by: pwoodruff at December 5, 2006 9:33 AM

Back Squat (5x5)
Stiff-Leg DL (5x5)
OH Press (5x5)

Comment #96 - Posted by: John Messano at December 5, 2006 9:34 AM

Do I wear the IBA for everything or just the run?

Comment #97 - Posted by: Matt Mangan at December 5, 2006 9:40 AM

Hooyah, Murph!!! Unfortunately I will have to take a rain check, today. Fighting off a "bug" of the cold/flu variety.

Comment #98 - Posted by: Blake at December 5, 2006 9:46 AM

Mile; 6.46
100 pull ups;14.34
200 push ups 9.56
300 squats;12.21
1mile;7.32

Time = 51.09

Comment #99 - Posted by: Guy at December 5, 2006 9:53 AM

Great workout. That last mile was killer. I didn't have a weight vest, so it took me about 50 minutes. Good health to everyone out there.

Comment #100 - Posted by: luke at December 5, 2006 9:54 AM

First mile- 7:00
10 sets of
10 pullups
20 pushups
30 squats
last mile- 9:00

Comment #101 - Posted by: Gabe C at December 5, 2006 9:55 AM

1 mile- 7.12
100 pull-ups
200 push-ups---22.23
300 squats
1 mile- 7.47

Comment #102 - Posted by: Tom N. at December 5, 2006 9:56 AM

Oops,
total time- 53:20

Comment #103 - Posted by: Gabe C at December 5, 2006 9:56 AM

sorry,
total-37.52

Comment #104 - Posted by: Tom N. at December 5, 2006 9:57 AM

CrossFit Oakland

Murph as rx'd

wore heavy-duty motorcycle armor, 7 lb full camelback, combat boots, levis & 2x2.5 lb plates in the back carry pocket of the jacket.
Total weight 25 lbs.
Time: 73:13

Brutal.

Comment #105 - Posted by: Maximus at December 5, 2006 10:02 AM

Messed up the numbers and ended up doing a mini-Murphy.
1 mile
100 pull ups
100 push ups
100 squats
1 mile
39:59

Comment #106 - Posted by: Travis_r at December 5, 2006 10:04 AM

36:10 with 20 lb vest as rx'd

37:47 last time, wanted 35 min, lost it on last run, that was 3 awesome wod's, thanks Coach

Comment #107 - Posted by: OPT at December 5, 2006 10:09 AM

41:04 as Rx'd (no vest)

Couldn't push the runs as hard as I wanted, could feel the right hamstring wanting to tie up.

Comment #108 - Posted by: Bob Cornute at December 5, 2006 10:14 AM

Murph as Rx'd w/ 20# vest
58:14
(52:21 on 041906 w/o vest & 43:01 on 112605 @ 50% and w/o vest, so I'm happy with my progress)
As hard as this was for my to complete under my 60 min goal, I was humbled and greatful thinking about the men and women who accomplish much greater physical feats in hostile lands under the American flag everyday, not for exercise, but to survive.

Comment #109 - Posted by: Denver Sheepdog at December 5, 2006 10:18 AM

1/2 week

"Murph"

For time:
1 mile Run
50 Pull-ups
100 Push-ups
150 Squats
1 mile Run

Total time = ~37 minutes

Done Cindy-style

Comment #110 - Posted by: Nicholas Burgett at December 5, 2006 10:20 AM

Did a "half Murphy":
800 m run
50 jumping pull ups
100 pushups
150 squats
800 m run (almost killed me...)

Total time: 24:35sec

Comment #111 - Posted by: Dael at December 5, 2006 10:30 AM

37:40 as rx'ed w/o armor, pullups, etc done as 10-20-30 x 10. Last time 38+. First run was 7:45, 2nd run more like 8:45. Skipped the filthy 50 yesterday so I'm coming off a cheat rest day. A tip of the hat to ya' Murph! BW: 175, YOA:58

Comment #112 - Posted by: john wopat at December 5, 2006 10:36 AM

Coach....Operators all in that picture.......Baaaad Assses!

Murph after the 50's. I was gassed and cooked after yesterdays workout and today should just about destroy me. Out of respect for Murph and admiration for SEAL training in general I will give it 110%.

Murphy lives on!

Ricky
Richmond


r

Comment #113 - Posted by: ricky at December 5, 2006 10:37 AM

36M 195lbs
39:10 as RX w/no vest

Comment #114 - Posted by: BJ at December 5, 2006 10:39 AM

1 mile run
20 rounds of
5 pull ups
10 push ups
15 squats
1 mile run

58:26 no vest

Comment #115 - Posted by: Chapman at December 5, 2006 10:41 AM

Forgot to mention I met pukie on round 12 but for some reason couldnt stop. I had to finish this one.

Comment #116 - Posted by: Chapman at December 5, 2006 10:42 AM

1/2 week

"Murph-lite"
For time:
1 mile Run
50 Pull-ups
100 Push-ups
150 Squats

Total time = 30 minutes

Done Cindy-style

Comment #117 - Posted by: Ralph99mba at December 5, 2006 10:46 AM

Half Murph (half volume week)
800 meter run
50 Kipping pull-ups
100 push-ups in plank position
150 squats to Dynamax ball
800 meter run
Did pulls,push and squats 5 sets of 10-20-30
25:10

Comment #118 - Posted by: Krista J. at December 5, 2006 10:48 AM

1/4 murph after strength workout

10:22

Originally to be a 1/2 murph but felt pretty wasted after maxing out.

Comment #119 - Posted by: Allen Y at December 5, 2006 10:52 AM

as rx'd except IBA
54:35
This is now my favorite Xfit WOD. 1st time and it was great.

Comment #120 - Posted by: Nolan at December 5, 2006 10:58 AM

Substitutions:
90lb lat pull-down for pull-ups (not quite up to pull-up strength yet.)
Run - 1 mile on treadmill (it's frickin cold out!)

1st mile: 7:18.16
7 x 10 lat, 20 pu, 30 sq
30 lat
90 squat
60 really ugly push ups
2nd mile: 10:37.00

Total time: 1:19:17.59

Comment #121 - Posted by: Steven S at December 5, 2006 11:00 AM

Tim: 67:41 as rx'ed, with 20# weight vest

This WOD is worse than Linda. FAR worse. The pushups slayed my time (my right serratus muscle is paralyzed -- no protraction); could have finished in probably ~45 minutes if I subbed dips.

Oh well...

Comment #122 - Posted by: Tim T at December 5, 2006 11:07 AM

36 190lb

as rx'd
34:18

one of the most demanding weeks in a long time

Comment #123 - Posted by: JackM at December 5, 2006 11:07 AM

no vest
6:04 1st mi
7:18 2nd mi

Comment #124 - Posted by: JackM at December 5, 2006 11:09 AM

One other thing -- rest in peace, Lieutenant Murphy. God bless.

Comment #125 - Posted by: Tim T at December 5, 2006 11:09 AM

#97 Matt

you are suppost to do everything with the Body armor on

i'm going to have a plate for the pushups,and maybe my gym will let me put stuff in my gymbag for the run..
if i'm ambitious i'll use a dumbell for the pull-ups

Comment #126 - Posted by: Anthony from Ottawa at December 5, 2006 11:10 AM

Made up for the Thruster WOD a few weeks ago.
Never done a 1RM on it, so wanted a benchmark. Did:
30kg x3
35kg x2
40kg x2
45kg x1
50kg x1
55kg x1 (PR)

Wanted a 1RM on weighted Dips. On bars, from full ext. to rock bottom. Did:
15kg x1
20kg x1
25kg x1
35kg x1(PR)
45kg x1(below parallel but not bottom)

BW 66kg

Comment #127 - Posted by: mrjling at December 5, 2006 11:16 AM

52 yo
181#

What a workout.

Broke the pull-push-squat into 20 sets of 5, 10, and 15 respectively.

Wore a 21# vest for the first 18 sets; was a sissy for the last two.

It took me ELEVEN MINUTES to run(?) the final mile.

Total time 1:06

Tomorrow's bike is going to be interesting.

Comment #128 - Posted by: RobertT at December 5, 2006 11:20 AM

Murph as Rx'd (w/o weighted vest - perhaps extra clothing on the run counts for some extra weight, it was 4 degrees this am)

56:52 a bit slow but... I completed it! :)
1st mile = 8:15
2nd mile = 9:30

good job everyone! I am in awe of some of the times posted. WOW!

Comment #129 - Posted by: Theresa & Mark at December 5, 2006 11:28 AM

As rx'd, 68:37.

Comment #130 - Posted by: james p at December 5, 2006 11:35 AM

a whopping 51:38
sub'd
assisted band chin ups (green band)
kneeling push ups
A2A squats as rx'd
run as rx'd (outside with a strong head wind coming home!)

WOW - that was tough... but what a sense of accomplishment I feel for completing it. It is my 3 month anniversary of working out since having my baby, so thanks for the great present coach (i can say that now that i',done the WOD)! It's amazing how much stronger I feel already.

Comment #131 - Posted by: OPT Mommy at December 5, 2006 11:37 AM

OHS 150x20 reps, getting closer to BW for 15
Bent press (each side)
75x4, 80x4, 85x4, 90x4, 95x3-PR, 100x2-PR
Finally bent pressing over 50%. My form still needs work.

Then WOD
47:28 total time, endurance continues to be my weak point!
6:28 row 1600 meters
8:50 pullups 100
7:10 pushups 200
hit the wall during squats
16:10 300 squats
8:50 mile run

Comment #132 - Posted by: vcraig at December 5, 2006 11:40 AM

No armor
43:17

Where you at Team Peleliu?

Comment #133 - Posted by: Mulcahy at December 5, 2006 11:40 AM

29 203 lbs
as Rx'ed 36:20

This happens to be my Crossfit 1 year anniversay. I put on 6 lbs of hard earned muscle, ran my first marathon, sub 4 hours, and am in the best shape of my life. Last week I finally bought myself some rings as a little gift. I want to thank Crossfit for the great workouts and everyone who posts comments to this site for the motivation. Keep it up.

Comment #134 - Posted by: afrorican at December 5, 2006 11:43 AM

RIP brother.

as rx'd: 36:09 pr.

Comment #135 - Posted by: Pat Sherwood at December 5, 2006 11:43 AM

As rx'd minus the weighted vest.

1:15

Comment #136 - Posted by: Matt L. at December 5, 2006 12:11 PM

1st time "Murph"
no armor/weight
BW=85kg

1,6km row
10x10 Pull Ups
10x20 Push Ups
10x30 Squats
1,6km run

1:09:22

"Workouts will go on as long as they have to."

Comment #137 - Posted by: Daniel at December 5, 2006 12:20 PM

BW = 205

as Rx'd, 47:33, and 4 callouses lighter.

Comment #138 - Posted by: JR at December 5, 2006 12:22 PM

I sure hope I receive a nice X-mas present (for those who think it should be a holiday present you need to get another hobby to take your time) for the past three hellacious days of workouts! Look forward to this one after work tonight.

Comment #139 - Posted by: tracy at December 5, 2006 12:25 PM

1st time on Murph:

1:05:35

Ouch. Fun workout though, my kipping pullups are done with much better form these days. Met pukie @ around 40:00 but had nothing to puke.

Comment #140 - Posted by: Oliver at December 5, 2006 12:27 PM

1st timer..

Around 1:10

Run/Pull/Push/Run(less than 1 mile) = 1:02

added 500m swim to make up for my less than stellar pull ups and to keep my swim shape up because its not that great...

Comment #141 - Posted by: Ryan Byrnes at December 5, 2006 12:29 PM

Did

1 mile run
10 rounds of 5 Pull, 10 Push, 15 squats
1 mile run

in 38 minutes. This is 4 minutes faster (+10%) and 3 rounds longer (+40% from 7 rounds last time) than in April, when I did 7 rounds in 42 min. Thanks crossfit !

Comment #142 - Posted by: Tamas at December 5, 2006 12:40 PM

age 37
bw 220lbs

Cursing my absent workout partner the entire way...

as R'xd - 45min 38sec

Comment #143 - Posted by: David at December 5, 2006 12:53 PM

Murph - no vest

35:27

Comment #144 - Posted by: DavidE at December 5, 2006 1:07 PM

First Murph with the 20lb vest, no previous times to go by: 50:30.

I used the treadmill on level 1 incline instead of running outside and I'm pretty sure my feet, hips and back agree that was the wise choice (I weigh 195). Really paced this one slowly due to head cold recovery so next time I really need to push myself and get 'er duun under 40min. (5,10,15 x 20 rounds for reps)

Crossfit rocks out hard, I live for this s**t.

Comment #145 - Posted by: gaucoin at December 5, 2006 1:12 PM

boots and utes.

3 miles (moto for the LT)
20 rounds of 5 deadhang, 10 push, 15 squat
1 mile of pain

45:07

Comment #146 - Posted by: David G. at December 5, 2006 1:12 PM

bw 165#

as rx'd with 25# vest

did each exercise before moving on to the next

33min 23sec

did the most recent painstorm yesturday...happy with my time after that beast.

Comment #147 - Posted by: bridges at December 5, 2006 1:13 PM

bw 175
19 yo
as rx'd sets of 5/10/15 in 34.55 (pr)
De Oppresso Liber

Comment #148 - Posted by: Drew at December 5, 2006 1:17 PM

48:08

No vest, but did it outside in -5 C. Had to shovel snow to make a spot on the ground for pushups, and had to wear gloves to keep my hands from freezing to the pullup bar. My first time on Murph, making this a PR.

32 years, 160 lbs, 5'7"
CF for 14 weeks.

Comment #149 - Posted by: Seldom Seen at December 5, 2006 1:26 PM

no vest
10/20/30
31:43

Comment #150 - Posted by: inpain at December 5, 2006 1:31 PM


26yo 200lbs

my first ever murph

44:40 as rx'd

done outside, with 10 sets of 10/20/30
good times...

Comment #151 - Posted by: Greg at December 5, 2006 1:34 PM

big pipe: due to law school finals making this 1/2 vol. week, w/20# pack, 1 mile run, 50-100-150, finished w/a 400....33:00, want to do this again soon rx'd w/a stronger effort...

Comment #152 - Posted by: piper at December 5, 2006 1:46 PM

that was ugly. total time was somewhere in the neighborhood of 70 minutes, with all exercises done in sets.

Pullups - 10 sets/10 reps
Pushups - 10/20
Squats - 10/30

brutal...perhaps someday my effort will reflect the fighting spirit of the warrior whose name this thing bears...

Comment #153 - Posted by: Raja at December 5, 2006 1:49 PM

42:23, 41 y/o, 185#.
last time, 59:16.
Gotta love Crossfit.
God Bless Murph,
God Bless our Armed Services.

Comment #154 - Posted by: ACFD capt dan at December 5, 2006 1:52 PM

M/176/37

My body may never forgive me...

Time: 50:40 as RX'd

Did 10 sets each of 10 pullups/20 pushups/30 squats

8-minute miles on a treadmill at 1 degree incline on front and back end of workout

First time, but I'm sure it's not the last...

C

Comment #155 - Posted by: Chris M at December 5, 2006 1:54 PM

52:28

Subed rowing for running. 3 degrees F. Otherwise as Rx'ed.

Comment #156 - Posted by: Theresa & Mark at December 5, 2006 2:03 PM

Lt. Michael Murphy, thank you for your service, on and off the battlefield. The crossfit community will never let the memory of your service die.

As rx'ed (20lb pack):
7 minute mile 1.5% incline
20x 5 pullups, 10 pushups, 15 squats -32 minutes
9 minute mile 1.5% incline

Total - 48 minutes -> 1 minute faster with 5 more lbs! Semper fi.

Comment #157 - Posted by: Y. Zhou at December 5, 2006 2:05 PM

55 minutes (no vest)

Comment #158 - Posted by: Steve N. at December 5, 2006 2:15 PM

41:17. Pushups are my weakness.

Comment #159 - Posted by: Norma at December 5, 2006 2:27 PM

44.15

Sub 2000m Row for Run Drag 3

Row Split 7.54.8 21
Kiping Chins 15,10s,5s
Push Ups 20s,10s,5s
Squats 50s
Row Split 8.05.2 22

Comment #160 - Posted by: Adc (CrossFitSydney) at December 5, 2006 2:29 PM

bodyweight 175lbs.

Murph as rx'd, plus 20lbs weight vest: 46 minutes.

Comment #161 - Posted by: dammit at December 5, 2006 2:37 PM

Treadmills were full at the beginning

Bike 2.5 miles
100 Pullups
200 Pushups
300 Squats
(Sets of 5, 10, and 15 for 20 sets)
Run 1 Mile

40:25

Comment #162 - Posted by: Jamison at December 5, 2006 2:40 PM

28 y/o 170 lb 5’10” approx 12% bf
Warm up: Shovel snow off driveway, 20 squats.

For time:
1 mile Run
100 Pull-ups 10-10-10-10-10-10-10-10-10-10 All sets broken
200 Push-ups 20-20-20-20-20-20-20-20-20-20 All sets broken
300 Squats 30-30-30-30-30-30-30-30-30-30 to milk crate, all sets broken
1 mile Run
No vest
Time: 1:24:53 Sets were partitioned as follows: 10 pull ups, 20 push ups, 30 squats.

Compared to 060419: did mile run, 50 pull ups, 100 push ups, 150 squats, mile run in 59:22.

Comment #163 - Posted by: Sesoku at December 5, 2006 2:49 PM

RIP Lt, We have the watch.

Group Warm-up/PT
CFWUx1

WOD
:31::52 (Sub 1600m Row for each 1 Mile Run)

My first full WOD in a while. I could feel the couple of weeks I missed. Back felt good. No vest w/me, so subbed the Row for the run to up the pain. Not happy w/my time... along way to go to get it back down.

Get some, Go again!

Comment #164 - Posted by: DJ at December 5, 2006 2:50 PM

66:46

I did the pullups by themselves, without alternating. That takes much longer. I alternated the 2nd 100 pushups and the squats. I know alternating would have been faster because my 2nd half of pushups was easier than my first half, which I did without alternating.

6:15 is a good mile time to shoot for on both miles

Comment #165 - Posted by: bluefalcon08 at December 5, 2006 2:55 PM

No Warmup
8:21 1mi Run
5,10,15 x 20, kipping pullups
~8:17 1mi Run

49:59 Total

Comment #166 - Posted by: Wisener at December 5, 2006 3:03 PM

55 min
no vest all sets 5,10,15

Thank you all those who lay their lives on the line.

Comment #167 - Posted by: jim g at December 5, 2006 3:04 PM

treelizard:
i was happy to see this workout, but somewhat disappointed because i just did it the other day! guess i'll have to do it again. 30:50

Comment #168 - Posted by: valkyries at December 5, 2006 3:07 PM

58:45 with 20lb vest
2km Row
10 x 10 pullups,20 pushups,30 squats
2km Row

Comment #169 - Posted by: peterh at December 5, 2006 3:16 PM

37.55, which is close to my target time of 36.00. Used sets of 10/20/30, which were quite difficult. Probably could have hit 36min if I had partitioned a la Cindy. My last recorded attempt at a full Murph used all exercises sequentially and took about 55 minutes. Slight cheat on last run - I took the incline off the treadmill because I was gasping for dear life.

Tariq

Comment #170 - Posted by: TK at December 5, 2006 3:17 PM

1.8m run
65 pull-ups
120 push-ups
150 squats
1m run
this one totally drained me, I'd like to complete the whole thing next time. cooled down with a 1000m row (rather not post time on this yet, not worthy)

Comment #171 - Posted by: scool at December 5, 2006 3:18 PM

Team Lakeland
Neil Brand X Pack:
Half Murph (w/20lb vest)
For time:
1/2 mile Run
50 Pull-ups
100 Push-ups
150 Squats
1/2 mile Run
26:36 Didn't partition the pull, push, and squats. I should have. All set's broken.

Jen The Slacker

Modified Brand X Puppies:

30 yard sled pull x 2
35 beginner pull ups
70 Wall Push-ups
120 Squats
30 yard sled pull x 2

26:36

Comment #172 - Posted by: Neil at December 5, 2006 3:21 PM

43 y/o, 175lbs (195lbs with vest)

As rx'ed: 55:27
7:51 for 1st mile
11:33 for 2nd mile
Pullups, Pushups and Squats done "Cindy" style. The vest added a whole new level of suck. Last time I did this (4/22/06) was at 1:15:05 without the vest but the push, pull and squats were done sequentially before moving on, i.e. 100 pullups, then 200 pushups....The mile times were 8:19 and 9:16. This was also about 1 month into Crossfit. Thank you Coach and Lt. Michael Murphy.

Comment #173 - Posted by: sailorcrew at December 5, 2006 3:28 PM

L is out yesterday and today because of a pulled impacted baby tooth.

N missed yesterday, so I asked her which she would rather do Murph or the Filthy Fifty. She chose this one.

1 mile run on elliptical since it was dark
100 pull ups with a very small jump, some chins thrown in for variety
200 regular pushups
300 squats to parallel
1 mile run on elliptical

Time-65 min

She partitioned into sets of 5 with reps of 20/40/60.
I'm so freaking proud of her!

Kate

Comment #174 - Posted by: jknl at December 5, 2006 3:35 PM

20M 140
With twenty pound blackhawk mole vest on

1.1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1.1 mile Run
Time: 106.34 minutes
Hooyah LT

Comment #175 - Posted by: Andrew Wilson at December 5, 2006 3:36 PM

First ever WOD.

23 y/o 193lbs 6'2"

No weight vest.
Ran on treadmill 1 degree incline

10x 10pullups/20pushups/30squats

38:30
8:05 first mile
20 minutes for other work
10:25 for last mile

Comment #176 - Posted by: AKrna at December 5, 2006 3:37 PM

no added weight
1.3mi run 7:07
10 sets (36:15) of
10 pull ups
20 situps
20 push ups
30 squats
1.3mi run 10:20

total 53:42

Comment #177 - Posted by: rb at December 5, 2006 3:40 PM

20:10 doing the "buttercup" version... god that's embarrasing. Didn't wear my armor or a vest.

Comment #178 - Posted by: cripsR6 at December 5, 2006 3:42 PM

for Lt Murphy and for my fiance, Larry, in Spec Ops.

25YOF, 4'11", 92lb

as Rx'ed but with 25lb plate in rucksack.

115 mins.

Comment #179 - Posted by: Veronika at December 5, 2006 3:45 PM

bw: 187

Subbed 1600m row for run, left knee still giving me problems.

38:25

Comment #180 - Posted by: Rick510 at December 5, 2006 3:54 PM

As rx'd (no weight vest):

31:50

Comment #181 - Posted by: Shawn B. at December 5, 2006 3:56 PM

MMA #54 (email: upyours@hotmail.com)

CrossFit is a general fitness program. It works well for both traditional and mixed martial arts.

I think you are missing the point.

Comment #182 - Posted by: Maximus at December 5, 2006 4:01 PM

AGE-40
BWT-215#
47:26- NO VEST.

Comment #183 - Posted by: MSR at December 5, 2006 4:03 PM

Here is vid of CrossFit Oakland "Murph", including my ill-conceived sub for a weight vest/body armor. A bit too hard, perhaps, I hurt all over, thank God tomorrow is a rest day!

http://www.youtube.com/watch?v=rKSPRtKG00g

Comment #184 - Posted by: Maximus at December 5, 2006 4:07 PM

WOD
Ran to gym
Partitioned PU/PushUps/Squats
Ran home

Comment #185 - Posted by: TJ at December 5, 2006 4:16 PM

bwt 240 age 31
wt vest 17lbs (all i had but definitely enough)
1 mile (ramp up from 7.0 to 8.0)
cindy style 20 rounds of
5 kipped pu's
10 pushups
15 squats to medicine ball
1 mile broken (.2 knocked emergency stop out/.3 couldn't breathe/.5 thanking God I am done) ranged from 7.0 to 6.0 back to 8.0

total time 1hr 7min
same as last time but last time didn't use 17 lb vest and biked 2.75 instead of last mile run.

Comment #186 - Posted by: brian t at December 5, 2006 4:16 PM

Group Moffett

"Murph Jr"

800 meter run
50 pullups
100 pushups
150 squats
800 meter run
This was done with a vest, but no plates.

Total time: 32:54:16

We decided to take it easy after last week, because we did not get the opportunity to do CROSSFIT. We had an Operational Readiness Inspection (ORI). After taking last week off it feels like our first time doing Crossfit.

Comment #187 - Posted by: Adrian D at December 5, 2006 4:17 PM

69:38

Comment #188 - Posted by: Steve Mazac at December 5, 2006 4:23 PM

murph - no vest
54:42
first half broken into 25/50/75 sets, second half 5/10/15 sets

Comment #189 - Posted by: dbones at December 5, 2006 4:24 PM

#30 Jim,

We liked you quote so much we put it "above the fold" on our website at http://CrossFitoakland.com

Comment #190 - Posted by: Maximus at December 5, 2006 4:26 PM

Decided to find out who was the inspiration for this workout. Found this link inspiring: http://starbulletin.com/2005/07/12/news/story2.html.

I'm down with a nasty flu since Saturday. After reading about Lt. Murphy, I'm on this workout tomorrow no matter what.

Comment #191 - Posted by: John Tuitele at December 5, 2006 4:27 PM

M/30/194/72/CFT901

Murph minus 20# (no vest)
1 mile run (1/2 outside, 1/2 on treadmill)
7 min
100 pull, 200 push, 300 squat partitioned
20/40/60
15/30/45
10/20/30
5/10/15 x7
20/40/60
23 min
1 mile run on treadmill, 1% incline 6:35
Add maybe a minute for transition

Comment #192 - Posted by: davej at December 5, 2006 4:44 PM

I did this one for LT Michael Murphy and all those like him in harms way...

Hooyah sir...

oh, 42:14, ouch that one hurt...

Comment #193 - Posted by: stokedaddy at December 5, 2006 4:44 PM

Age 25, BW 187

54:10

6:48 mile
10 sets of 10 pull-ups on gravitron (assistances: 55x3, 65x3, 75x3, 65x1)
20 sets of 10 pushups (on knees after 60)
20 sets of 15 squats
7:02 mile

Comment #194 - Posted by: Leo P at December 5, 2006 4:47 PM

as rx'd w/ 20# in my plate carrier

1:04

back on my mon-tues-wed WODs and climbing trip weekends schedule. I like posting as scheduled on the WODs, though, and I somehow always scammed out of this workout so I'll do the filthies tommorrow.

Comment #195 - Posted by: Ben L at December 5, 2006 5:05 PM

Ryan 26/#185

As rx'd, for real like Crossfit intended it!!!

1 mile- 7:26
100 pullups (50 reg/50jumping)
200 pushups (broken of course)
300 squats (and again, broken)
1 mile- 8:46

total= 45:31

Definently the longest Crossfit I've ever done or seen. Very different, shocking to the body yes!!

Comment #196 - Posted by: Entourage at December 5, 2006 5:11 PM

Hello,

Very difficult, I do not know how everyone here does it, but your abilities are impressive.

Ran 1 mile
50 pullup holds (cannot do full pullups)
35 pushups
60 BW squats.

30 minutes

too tired to run after.

I hope that as time goes on I am able to actually start completing some of these workouts.

Comment #197 - Posted by: Anthony at December 5, 2006 5:14 PM

total: 1hr 4min
first mile was 9min

Comment #198 - Posted by: Micah at December 5, 2006 5:16 PM

did jumping pull-ups. other than that, as rx'd.

time: 45min

Comment #199 - Posted by: f at December 5, 2006 5:26 PM

about 53 minutes as prescribed, with exercises split up into 10 equal sets. Much slower than last time.

Comment #200 - Posted by: Sam L at December 5, 2006 5:29 PM

Out of shape Male 6'5" 270lbs. Introduced to Crossfit.com on Sunday. First WOD attempt was filthy fifty on Monday. Modified the WOD to 35-50 reps, and skipped the lunges and sub'd some pushups for the burpies. Murph didn't go so well today. Ran 2 miles and did 100 pushups. Didn't time either workout, just wnated to complete them. My body is destroyed right now....I need ice and ibuprofen. I'm gonna hurt worse tomorrow. You people have my respect!

Comment #201 - Posted by: Chris at December 5, 2006 5:36 PM

Used a 10lb weight vest for the mile runs.
Did 10 equal sets to reach the prescribed amount. Finished in 52:33. Much better than the last time.

Comment #202 - Posted by: George at December 5, 2006 5:36 PM

51:10 as rx'd

No body armor, yet.

Comment #203 - Posted by: Travis G at December 5, 2006 5:36 PM

New starter -- hi Coach/folks

1 mile (~10 mins, in intervals)
80 pushups, 30 pullups, staggered 20/10
1 mile ~10 mins, interval

100 squats, no weight (or much technique!)

around 1hr

Comment #204 - Posted by: Allan E at December 5, 2006 5:48 PM

36:45 as rx'd - no vest

Comment #205 - Posted by: AFT at December 5, 2006 5:51 PM

bw:185 age:18
no time, my first completed crossfit workout so im happy
100 pullups
200pushups
300squats
basketball practice after(was not too fun)

rest day will be great tomorrow

Comment #206 - Posted by: JRH at December 5, 2006 5:52 PM

1 mile 7:12
58:06 for hammer grip pullups, pushups, and squats
1 mile 7:11
those pullups killed

Comment #207 - Posted by: matt-g at December 5, 2006 5:53 PM

valkyries-- cry me a river! ;)

nice time.

Comment #208 - Posted by: treelizard at December 5, 2006 6:00 PM

bw-196.5

no warm up

wod-modified as noted

Run 1.1 miles-9:20
Transition inside to basement/100 pullups/200 pushups/300 squats/Transition up to eliptical-35:53
1 mile on eliptical-8:40

Total time-53:53

Glad to finish in honor of a fallen hero. 1st 1.1 mile run outside in 25 degrees and the lungs hurt, so finished 2nd mile on eliptical. Clocked distance after and found out my loop was just over a mile.

First 50 pullups, 100 pushups and 150 squats broken into 10 sets, Cindy style. Next 3 sets were 10 pull, 10 push and 20 squat. Finished the rest in groups of 5,10 and 20 until complete.

Hardest part of this workout is the mental side of it all. Since I can't blast straight thru like some people, it's a real mind f'er to get done.

Coach,
Thanks for an great 3 days. Any Crossfit size painrelievers available on the website store?

MC

Comment #209 - Posted by: MCORRY at December 5, 2006 6:12 PM

9th Crossfit workout 46 yo 215 lbs

Thought I was doing the Brand X Puppy version but got a little mixed up. Did:

1/2 mile
25 pullups
75 pushups
150 squats
1/2 mile

34:59

Was surprised how heavy my legs felt for 2nd run.

Comment #210 - Posted by: Jack S. at December 5, 2006 6:12 PM

52:41. Sub'd jumping PUs for PUs, otherwise as rx'd. Ouch.

7 sets of 15 PUs, 30 pushups, 40 squats (60 on last set)

Comment #211 - Posted by: Rick Burt at December 5, 2006 6:19 PM

Forgot. First mile 8:30, last mile . . . don't ask (about 12 mins bc of some walking).

Comment #212 - Posted by: Rick Burt at December 5, 2006 6:24 PM

bw: 201 age: 36 warm up: 15:00 of jump rope

72:24 as Rx. I hope my time is better on the next one.

Comment #213 - Posted by: Damon at December 5, 2006 6:31 PM

N: As Rx'd--44:00
J: As Rx'd--34:29

Comment #214 - Posted by: Jeremy and Nicole at December 5, 2006 6:37 PM

1:05:20 or so.

Not much faster than last time, if I'm remembering correctly. But this time was as prescribed minus the vest versus last time, which was minus the vest and with lots of scaling.

As I'm collapsing onto the gym floor and assuming the requisite thousand yard stare through the ceiling, thinking omgwtfaydtu? and sweating profusely, my Ipod kicks into Johnny Cash's cover of "Hurt" by Nine Inch Nails. Fitting.

"I hurt myself today/to see if I still feel/I focus on the pain/the only thing that's real."

Comment #215 - Posted by: JaHo at December 5, 2006 6:40 PM

as rx'd

7:32 first mile - rediculous pace at the start had to lower it a bit to finish

34:28 for the middle - last 70 pullups were kipping, getting really good at them! last set of 20 pushups was with a 25 lb plate on my upper back

13:51 for last mile

whole thing took 58:42... some extra breaks...for fetching stuff... i still think my Ipod timer is making me look bad.

now officially owner of sweatiest ipod ever.

Comment #216 - Posted by: Anthony from Ottawa at December 5, 2006 6:41 PM

21:33
Heavily moidified; partly due to loss of a few layers of skin on big toes from basketball, so no running.
50 pull ups
100 pushups
150 sit ups

Comment #217 - Posted by: GAK at December 5, 2006 6:44 PM

Whoa Dogie!

42
150#

46 min

And thanks Santa for wearing the extra baggage to get into the holiday spirit.

Wore 12# weight waist belt for the runs only. I'm no Masochist today.

Comment #218 - Posted by: tracy at December 5, 2006 6:56 PM

I don't normally post, nor was I going to do this WOD (fourth day in row), but reading about Lt. Murphy inspired me to suck it up and do what I could.

1 mile run
100 pullups
100 pushups
150 squats
1 mile run
47 minutes

This is a great tribute and great workout. Thanks Coach.

A thank you to Lt. Murphy for his service and sacrifice is unbelievably insufficient, but it's what I've got.

Comment #219 - Posted by: Tim at December 5, 2006 7:02 PM

44:23
Did rows in place of run.
Did 10 sets of 10 pu's, 20 pu's, 30 squats.
Then I had an hour massage that my wife had scheduled for me as a birthday present. It was awesome!

Comment #220 - Posted by: JDale at December 5, 2006 7:07 PM

First encounter w/ Murph.

1 mile row (800 + 800)
100 pull-ups
200 push-ups
175 squats...

doh! Next time will finish the squats :(

Comment #221 - Posted by: Frank at December 5, 2006 7:12 PM

did this workout hours ago but have been so busy at work I can finally post.
as rx'd (minus the 20lbs vest)
52:07
10 sets of 10/20/30
runs done on treadmill at 1.5 incline
today I found the squats very difficult and really broken up. No energy for them. I paced myself a little to slow as I knew it was gonna be a long one. Gotta get a vest. My first time with Murph last year I stuck 20lbs of weights into a pack back which proved to be painfull on the run. Opted for no added weight for this one.

Comment #222 - Posted by: Trevor S at December 5, 2006 7:12 PM

Refrained from Murph today. May do it tomorrow. Not enough sleep again, and a friend was in need. Priorities. Also, I am sore as heck from yesterday's WOD, and I want to be safe. My back is most tired, although I don't consider it to be a bad thing, just, it's the most tired, and letting it recover is a good idea.

Sebastian

Comment #223 - Posted by: Arana at December 5, 2006 7:19 PM

"Murph"

For time:
1 mile Run: Subbed row of 1875 meters--time:7:45
100 Pull-ups: Finished 75
200 Push-ups: Finished 125
300 Squats: Finished: Finished 195
1 mile Run: No time

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.

No vest

Time: 36 minutes

Ran out of time on this one. Also have cold, which slowed me done.

Broke sets: 5-10-15. Pushups were the issue.

Comment #224 - Posted by: blades at December 5, 2006 7:25 PM

1:15 w/ 16-lb vest (it weighed a lot more post wod) vs 1:05 unvested 8/18/05. did 10 sets of 10/20/30. second mile was ugly--walked 3/4 mi, slow run for last 1/4. sweated buckets. vest made me appreciate guys in body armor, etc, in extreme heat!

Comment #225 - Posted by: kevin o at December 5, 2006 7:27 PM

~~~~~~~~
~~CF68~~
~~~~~~~~

2nd week of crossfit. Still crossfit weak. Did a 1/4 Murph in 32:46.

So ashamed I pulled my pinnacle armor out of the deployment bag I put it in 1.5 years ago. It will sit in my office until I can do this workout complete with it on.

Thing I like about crossfit is when you start to puss out, you think about what it is like to be slick with blood and sweat, moving across contour lines close together and wondering when you stop. And you realize crossfit is easy.

RIP MURPH and his brothers.

Comment #226 - Posted by: CF68 at December 5, 2006 7:28 PM

Forgot to add, on a positive note, this was my best rom on squats ever. Finally going all the way done, and well past parellel.

Comment #227 - Posted by: blades at December 5, 2006 7:30 PM

M44/235#

Murph 1:06:30
-80 gravitron (could have been less)
last 90 pushups on knees

I'm looking forward to the day when I can do this with a 20# vest and no assist! Thank you, Lt. Murphy, for your service and this workout.

Comment #228 - Posted by: Brian V at December 5, 2006 7:31 PM

Veronika:
Based upon your stats you're doing enough for your fiance. Let today's sweat be for Murph.
(trust you with my life but not my money or my...)

En Memoriam LT Murphy. Hooyah.

Mission planning lessons learned through Crossfit:
1) Everything that can go wrong will.
2) Pain is good preparation for pain.

47:02
run 1: 8:13
run 2: 9:57
No vest. I think I will buy one so I can do this properly.

Lesson 1a: I thought I could get this done in less than 40 minutes based upon my Cindy scores and the fact that I wasn't wearing a vest. Yeah, right...

Lesson 1b: They locked the school yard I planned on using to do my pullups. As it is a mile from my house I had to find something nearby - clock still running, maybe lost 2 minutes or so but I got more running in. I ended up using a wire guide coming off a telephone pole. It was about 10 ft off the ground so it was a significant jump to do pullups. That made me do 10 per cycle so I didn't have to jump more than necessary. That sucked.

Lesson 2: This will make Cindy seem like a rest day. Actually, if you're pushing on Cindy it will still hurt but your score should improve from working Murph. Chelsea should seem like a rest day though - until you start adding on.

Comment #229 - Posted by: kevin gp at December 5, 2006 7:39 PM

59:30 as rx'd.

Comment #230 - Posted by: Andrew B at December 5, 2006 8:03 PM

38:51
No vest.
Runs were slow due to knee trouble.
Great Workout!!

Comment #231 - Posted by: chris l at December 5, 2006 8:06 PM

166+20lb weight vest
39:56

Comment #232 - Posted by: Matt H at December 5, 2006 8:14 PM

1st Mile: 6:40
2nd Mile: 7:20

100 Pullups, 200 Pushups, 300 Squats: 39 min

Total time: 53 min

Comment #233 - Posted by: Phil at December 5, 2006 8:22 PM

Murph: 52:52 Had to walk part of second mile body wasn't cooperating. Broke pullups,pushups, squats into 10 rounds of 10,20,30. God Bless you LT Murph.

Comment #234 - Posted by: JAY M at December 5, 2006 8:33 PM

30:09

That hurt...

Comment #235 - Posted by: Rob Barnum at December 5, 2006 8:34 PM


60% of everything

40:25

Comment #236 - Posted by: Kfeldt at December 5, 2006 8:34 PM

1.5 mile run
100 pullups
1-25 light band assisted
26-75 gravitron 50#
76-100 gravitron 60#
200 pushups
300 squats
1 mile run

After 100 pushups I started alternating sets of 10 pushups and 30 squats.
Somewhere between 50 and 55 minutes, head was a little foggy at the end and I forgot to stop the watch.

That was really, really hard. Crossfit rocks!

Comment #237 - Posted by: Eric Nichols at December 5, 2006 9:41 PM

31 yo, 220#

mini murph
1 mile run, 50 pull ups, 100 push ups, 150 squats, 1 mile run

49:57

last 20 reps of pull ups on gravitron...walked/ran second mile...

Comment #238 - Posted by: j-seal at December 5, 2006 9:48 PM

mini-murph:

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

33:34
I haven't worked out in iver two weeks, so I had to ease myself back in.
100 pullups takes me about 8-10 minutes at the fastest and 100 pushups takes about 10, so I think 200 would take over 20 minutes. The full workout would've probably taken 90 minutes.

Comment #239 - Posted by: Jeff Chalfant at December 5, 2006 9:51 PM

32:31 as rx'd

Comment #240 - Posted by: von-paul at December 5, 2006 10:12 PM

wow this was brutal. I would have liked to have finished, but I met pukie halfway. Finished all 3 but the pullups and the one mile. Couldn't find an open treadmill and my 8pm date was closing in fast. Im a retard for not giving myself enough time to properly finish this....
1 mile run
50 Pullups (25 done on assist machine;how on earth you guys do 100 pullups is beyond me, but im getting there)
200 pushups
300 squats


50:00 est.

notes for next time...
do this with a partner
do this at the ROTC detachment, not at LA Fitness
give myself about 75 minutes for this exercise

Comment #241 - Posted by: Agui at December 5, 2006 11:01 PM

37:22 as rx'd

Comment #242 - Posted by: Brian at December 5, 2006 11:19 PM

49:25

Comment #243 - Posted by: Tommy A. at December 6, 2006 12:01 AM

53 Min
18 pound vest
broken 10-20-30

Comment #244 - Posted by: BB at December 6, 2006 3:37 AM

Glad that one is over

Age: 38
BW: 185

As Rx'd: 41:45.

Broke up the pullups, pushups and squats into 20 sets of 5, 10, 15. Next time, 10, 20, 30.

More better faster

Comment #245 - Posted by: marty at December 6, 2006 3:49 AM

39, 200

as rx'd with 30 pound vest

35:38

Comment #246 - Posted by: juan epstein at December 6, 2006 4:04 AM

Tony and Sanjeev

48:00 and 51:15

10 sets of 10/20/30

Tony walked about .25 of the last mile, but finished the last .3 at a good pace. Sanjeev ran the whole way.

Comment #247 - Posted by: Tony at December 6, 2006 4:14 AM

I let Murph and myself down today.

38 minutes flat. However,

only did

1 mile run 8:00
pullupsx50
pushupsx100
squatsx150
1 mile run 9:00

Comment #248 - Posted by: Jross at December 6, 2006 4:27 AM

Completed it in sequence, in 55mins but did jump pullups instead of the strick ones(can only get about 5 of them out when fresh!

Wow what a workout!

Comment #249 - Posted by: noc59 at December 6, 2006 4:33 AM

Did this with 20lbs burgen for the mile runs completed the pullups that I couldnt complete strictly by jumping is this ok?

time 47.44.7

Comment #250 - Posted by: leon at December 6, 2006 4:43 AM

God Bless LT Murphy!!

1:01

Got really "blonde", lost count, and wound up doing 330 squats by accident.

BTW: assisted pullups were a must.

Comment #251 - Posted by: karen douglas at December 6, 2006 4:57 AM

WOD

45:31

however form was lacking on the squats

Comment #252 - Posted by: Wayne at December 6, 2006 5:07 AM

Tough workout! 42 minutes, had to run on a treadmill, Yuck!

Comment #253 - Posted by: Mike Tschanz at December 6, 2006 5:08 AM

I forgot to mention, I did use a vest for the run.

Comment #254 - Posted by: Mike Tschanz at December 6, 2006 5:15 AM

I didn't use the vest, can even spell

Comment #255 - Posted by: mike tschanz at December 6, 2006 5:16 AM

As rx'ed

44:23

No vest

Comment #256 - Posted by: DC Steve at December 6, 2006 5:49 AM

Age 51/BW 240#
"MURPH" - made a great birthday workout (54:55)

Comment #257 - Posted by: stan k at December 6, 2006 6:00 AM

age 45, wt 223
50:10

Comment #258 - Posted by: ketz at December 6, 2006 6:34 AM

I've been Murphed!!!

This was my first WOD. Just discovered cross fit. I am almost 40 5ft 10 in 177lbs smoker (in process of quitting should be totally off them by Jan)

Used to do extreme martial arts training but have not done a serious workout in 15 years. Decided it was time to get back in shape.

Did 1st mile in 11 min 30 sec

Crapped out on pull ups (chin up grip) after about 3 or 4. That really hurts the ego as I used to be able to knock off 20-30 without even trying. Did remaining as negatives and crapped out at 80.

Did 50 push ups (normally could do more but arms were toast after pull-ups)

Did 100 squats.

Ran about 6/10ths of the final mile cramped up and walked the rest. Total time 1 hour 17 min 7 sec.

Can't wait for the next one!!

Comment #259 - Posted by: Matt at December 6, 2006 6:47 AM

BW 205#

as rx'd with 25# vest

did each exercise before moving on to the next

47:02

did the most recent painstorm yesturday.
Would like to be sub 40 but got to get over this Bronchitis.

Comment #260 - Posted by: Mike Singer at December 6, 2006 6:57 AM

"Murph" as rx'd (less the vest):

37:54

Comment #261 - Posted by: Tstone at December 6, 2006 7:37 AM

51 yom, 195#
Murph (1st time) w/20# vest,
51:40
subbed pull-ups w/ 200 jumping pulls

10/10/15 x 20

Comment #262 - Posted by: MarkFu at December 6, 2006 7:45 AM

Second WOD following the Filthy Fifity yesterday and it kicked my ass. 20 sets of 5,10,15. Pullups were assisted after 30, did the rest with gravatron. Total time 47:50.

Comment #263 - Posted by: Cuda at December 6, 2006 7:56 AM

62:33 as required
20 sets of 5-10-15
does 20 pounds of fat count as a vest?

Comment #264 - Posted by: silence at December 6, 2006 8:05 AM

Age: 41
BW:164
CFWUx3 (minus PUs & dips)

Second time Murph
as RX'd: 41:33
broken into four sets of 25/50/75
7 minutes faster than the first time (4-19-06 48:43)

Comment #265 - Posted by: OCMike at December 6, 2006 8:17 AM

Ben: 35:23

Comment #266 - Posted by: USMC Denver at December 6, 2006 8:31 AM

43:30

as rx'd sans vest

10 sets of 10/20/30

legs rubbery from 50's yesterday

Comment #267 - Posted by: dmarsh at December 6, 2006 8:41 AM

7 minute mile to begin - treadmill broke and slowed me down

6:25 mile to finish

44:12 as rx'd

No weight added

Comment #268 - Posted by: Zack at December 6, 2006 8:54 AM

43:00 without the double unders cause we couldn't get the video to play - what is it anyway? Had to take a 5 min break during the burpees to avoid barfing.

Comment #269 - Posted by: hoddy2000 at December 6, 2006 9:14 AM

53:25....ouch x 2

Comment #270 - Posted by: Allen/Kristen Wade at December 6, 2006 9:24 AM

"Murph"

as rx'd no vest

36:18

1st mile 6:35
10 sets of 10/20/30. Pullups done on 1inch edge.
2nd mile about 10mins due to cramp. A war.

BW 66kg

Comment #271 - Posted by: mrjling at December 6, 2006 9:33 AM

GGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGG

44:29 PR

Without pack.
This order works for me:
20 rounds of:
5 pullups
5 pushups
15 squats
5 pushups

GGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGG

Comment #272 - Posted by: Steve (Age 45) at December 6, 2006 9:48 AM

34.52 as rx'd. Runs on treadmill @ 1%.
Last episode was 40.43 on 2005/11/28.
Mile 1: 7:45
14 x 5,10,15; then 3 x 10,20,30
Mile 2: 7:30

Comment #273 - Posted by: Mike_h at December 6, 2006 9:58 AM

27:24 Ouch

Comment #274 - Posted by: Aaron at December 6, 2006 10:12 AM

000000

Holy crap is all I have to say. That was probably the hardest thing I have ever done. Dont think it would have been so bad if it wasnt for the Filthy fifty and the crossfit total. Loved it. Almost fell on my face when I went to run the second mile. Put the treadmill up to 7.5 and then realized that my legs didnt want to move after 300 squats. had to drop it to 5.0 for the first .25 mile just to get my legs working again.

BW= 235, Age 23
Finished Murph as Rx: 49:30min

1 mile run
10 rounds of: 10 pullups, 20 pushups, 30 squats
1 mile run <----- pathetic

Comment #275 - Posted by: Drew at December 6, 2006 10:25 AM

1/2 a Murph
Run 1 Mile
50 Pull-ups
100 Push-Ups
150 Squats
Run 1 Mile
44:00

Comment #276 - Posted by: eagle_eye at December 6, 2006 11:03 AM

Full Murph as Rx'ed
56:00
Ouch!

Comment #277 - Posted by: Monterey at December 6, 2006 11:08 AM

My 3rd Murph.

1st Murph, DNF
2nd Murph, 1:07, Angie style
3rd Murph (today), Cindy style, sub'd rows, 53:02

Comment #278 - Posted by: Alex McClung at December 6, 2006 11:16 AM

No vest - Ran on treadmill
9.0 @ 2%
8.5 @ 2%

10 sets of 10, 20, 30.

35:19

Comment #279 - Posted by: df404 at December 6, 2006 11:18 AM

God Bless you Murph.
5 sets of 10,20,30
10sets of 5,10,15
56 minutes

Comment #280 - Posted by: mike in rochester at December 6, 2006 11:25 AM

41 minutes. Did not run last mile. ran out of time.

Comment #281 - Posted by: Davie at December 6, 2006 11:27 AM

M/26/170
Modified "Murph"
1 Mile(Treadmill) 13:00
50 Pull Ups (body weight, -10, -25)
100 Push Ups
150 Squats
1 Mile (Elliptical)15:00

65:00 (approx)

Comment #282 - Posted by: Patrick at December 6, 2006 12:39 PM

55:05
No vest
All sets 10/20/30

Comment #283 - Posted by: Denise at December 6, 2006 12:54 PM

M 50 177 69 CFT 710
Without vest
48:24
Did 5/10/15 x 20

Comment #284 - Posted by: monroe at December 6, 2006 1:14 PM

49 y.o. male, 188 lbs, 3 mos w/Crossfit.
My first Murph - did it with the Crossfit group at Flagstaff a day late, but we did it.

Modified Murph with no vest
4 x 1/2 mile runs interspersed with
25 pullups - 50 pushups - 75 squats.
66 minutes 45 secs. Totally smoked.

www.crossfitflagstaff.com

Comment #285 - Posted by: John Tuitele at December 6, 2006 1:32 PM

lil pipe
pu's dead hang
36:57
first mile on treadmill (6:10-pr)
second on track
had to take 2nd mile easy cause cramped calves

Comment #286 - Posted by: PIPER at December 6, 2006 2:23 PM

Jason 48:06
1 mile
55 pull-ups
175 push-ups
300 squats
1 mile

Smith 55:00
1 mile
100 45 lbs. military press
200 push-ups
300 squats
1 mile

Chunn 41:00
1 mile
78 pull-ups
163 push-ups
300 squats
1 mile

Comment #287 - Posted by: Comms Ninjas at December 6, 2006 2:56 PM

It has been a strange cycle for me, good to learn when to push and when not to, re 10K run and CFT, and filthy fifty as well. I arrived at today dreading murph a bit, and sure enough set myself up to either not finish, not eat lunch and dinner, not shower, or be late for work. I chose to cut the WOD short. Next time I'll give it what it's worth.

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

29:31, pull/push/squat done cindy-style, runs around neighborhood

Comment #288 - Posted by: Sarah at December 6, 2006 3:28 PM

Murph was awesome!

I did all my exercises 1 group at a time, completing all pullups before moving on to pushups, etc.

Roughly 46 minutes.

5'10, 205lbs, 25 male

Comment #289 - Posted by: Boxer Joe at December 6, 2006 3:54 PM

1:07:30. My hat is off to all those posting times half of mine.

Comment #290 - Posted by: Phil P. at December 6, 2006 4:02 PM

1 mi run
50 pull ups
75 push ups
150 squats
100 sit ups
@ 40 minutes

didn't do the second run

ugh

Comment #291 - Posted by: Jenn M at December 6, 2006 4:06 PM

First ime doing Murph and I can say it is one of the most difficult workout I've ever done, but also one of the most rewarding. I was really proud to have finished it when I was curveed in a little ball on the floor after the second mile...

20yo BW150 w/o vest
As Rx'd
1 mile run: 5:43
100 pull-ups: 11:20 (lost a lot of time here)
200 push-ups: 9:21 (achieved my goal of under 10min)
300 squats: 10:43
1 mile run: 7:51 (couldn't lift my legs for the first 800m)

TOTAL: 42:57

Achieved my goal of under 45 min. Next time under 40.

Comment #292 - Posted by: Marc T-C at December 6, 2006 4:11 PM

a day late but....

39:45

1 mile: 7:40
100/200/300 done Cindy
1 mile: 9:00

Comment #293 - Posted by: JP at December 6, 2006 4:22 PM

21:30 with 50 pound vest

For time:
400 meter Run
25 Jumping Pull-ups
50 Push-ups
75 Squats
400 meter Run

I just had to try using the vest that I just got. First 400 meter run on treadmill at 5 mph. Five rounds of 5 jumping pull-ups, 10 push-ups and 15 squats. Last 400 meters on treadmill at 3.5 mph.

Comment #294 - Posted by: Alfie at December 6, 2006 6:30 PM

51.45

sub 150 situp for pullups

Comment #295 - Posted by: Fireman Rick at December 6, 2006 7:12 PM

M/43/BW 206/13.6 %BF
First time doing Murph as Rx'd. 54:46 TRT
Wore my Body Armor.

Mile 1 / 9:13
Pullups
Pushups
Squats
Mile 2 / 9:50

Whew...thanks for your service from a fellow Irishman.

Comment #296 - Posted by: Paddy at December 6, 2006 7:55 PM

a day late:
1 mile run treadmill
100 pull-ups (modified)
25/50 push-up (modified)/squats
1 mile run treadmill
time:44:05

Comment #297 - Posted by: Lauren C at December 6, 2006 8:01 PM

53:17

Comment #298 - Posted by: Jeff R. at December 6, 2006 8:03 PM

"Murph" was my first crossfit workout 8 months ago. I did it in 71 minutes last time. Today...

As rx'd

37:07

33:53 faster than last time...Thanks Coach!!!

Comment #299 - Posted by: Huff at December 6, 2006 8:32 PM

bw=204
as rx'd 50:46
(10/20/30 - 10 rds)
runs were slow, squats were broken even further

Comment #300 - Posted by: *****TROOPER***** at December 7, 2006 4:12 AM

30:31 as Rxed
bw= 161

miles run on treadmill...
mile 1 = 6:01
10/20/30 style, until i couldnt do 10 pullups in a row, then i went 5/10/15.
mile 2 = 7:47

every time I find a workout that I think is my favorite, another one comes along that takes the cake. Loved this one.

Comment #301 - Posted by: matty b at December 7, 2006 4:41 AM


As rx'd

52:14

Comment #302 - Posted by: Dave in Munich at December 7, 2006 4:49 AM

43:44 as Rx'd

1st Mile = 6:19
10/20/30 style (pull-ups/pushups/squats)
2nd Mile = 7:27

*Ran on treadmill and probably could have saved time doing this WOD on the track, not having to transition between the different rooms in the gym and speed up the treadmill!

Comment #303 - Posted by: Joey D at December 7, 2006 5:05 AM

m 34 bw 164

Lost almost 20 pounds since last doing this one.
Also shaved 12 minutes. Last time the pull ups were all jumping pullups.

52:50.

Goal was to finish around 45 minutes. Happy with the progress but I think I could have been a little faster.

Comment #304 - Posted by: dandny at December 7, 2006 5:49 AM

team campbell:
mfbunch: 53:03
joeyd: 48-ish

Comment #305 - Posted by: mfbunch at December 7, 2006 5:53 AM

1 mile
50 pullups/100 pushups/150 squats (halfMurph?)
1 mile (much slower than the first)
Totally gassed. 63 minutes.

Comment #306 - Posted by: Mickgee at December 7, 2006 6:04 AM

95lb Squat Clean & Jerk x 50

10:05

Comment #307 - Posted by: TMar at December 7, 2006 6:53 AM

RIP Lt.

As rx'd, 45:18. Best form yet. Last time (05-11-26) 52:04; thanks Coach.

Comment #308 - Posted by: steve hb at December 7, 2006 6:56 AM

No miles - PU, Push-ups and SQ only Tue PM w/ the boys at dryland.
23: and change.
Still stiff today (Thursday AM)

Comment #309 - Posted by: rick ihrie at December 7, 2006 7:21 AM

31.20
Ran 1 Mile
50,100,150 (half murph)
Ran .5 Mile

Comment #310 - Posted by: dyagg at December 7, 2006 9:27 AM

First time with Murph. Didn't read it well enough and did:
1 mile run
100 pull-ups
200 push-ups
300 sit-ups
400 squats
1 mile run
1:46
This was a great workout. We should add it as "Murph plus".

Comment #311 - Posted by: Alan at December 7, 2006 10:47 AM

44, 5'11", 200lbs
half murph plus mile at end in 40:41

carol, 40, 147lbs
half murph plus mile at end in 27:15

trish, 36, 136lbs
half murph plus mile at end in 25:20

Comment #312 - Posted by: hammy at December 7, 2006 5:54 PM

light mod WU
Exercise / Split
1 mile / 7:25
50 pulls / 15:14
100 pshups / 21:58
150 squats / 30:32
1 mile /40:50

Thanks Murph and to all who serve!

Comment #313 - Posted by: G.Luke at December 7, 2006 6:38 PM

1 mile run
10 sets of 10/20/30.
pullups on first two sets and then lat pulldowns w/ 130 lbs on next 8 sets.
1 mile run

time: 41:31

Comment #314 - Posted by: Steve H at December 7, 2006 7:22 PM

as rx'd, except no vest or body armor. I did, however, had Pukie on my back for much of the way.

33:43 with partitioned reps 10-20-30 for 7 rds, then 5-10-15 for 6 more. Almost 20:00 faster than last April doing each exercise to completion before moving on. Much higher intensity!

Thanks, Murph.

Hopefully, will try with a vest or somehow weighted (w/o Pukie) next time.

Comment #315 - Posted by: ScottH at December 7, 2006 8:11 PM

45:00, as RX'd (No vest)

RIP Murph, from Team Kirkuk
Almost met Pukie on last mile, but held it in

Comment #316 - Posted by: Patrick S at December 7, 2006 11:58 PM

145lbs/29yoa

modified CFWU x 3

"Murph" as Rx'd with body armor

Mile 1: 7:15
100 pullups (kipping 10 sets of 10)
200 pushups (broken 10 sets of 20)
300 squats (broken 10 sets of 30)
Mile 2: 10:38

TOTAL TIME: 65:40

This was a real butt kicker, which I almost stopped at the 4 and 5 set markers, but with my recent Barbara failure, I wanted to at least finish this one. I probably need to cut the rest times down, as I started resting mmore between the later sets. That second mile sucked!

Thank you Murph (not the workout)

Comment #317 - Posted by: BrianG at December 8, 2006 5:25 AM

1 mile
mixed pullups pushups and squats into sets of 10-20-30
1 mile

Total
43 min

Comment #318 - Posted by: Mike M at December 8, 2006 8:57 AM

10 sets of 10 pull ups, 20 push ups, 30 squats
plus the running:

1h, 1 min

Comment #319 - Posted by: Problema at December 8, 2006 11:05 AM

1 mile (treadmill)
pullups-pushups-squats, sets of 10-20-30
1 mile (treadmill)

36:22 - had to throw in some jump-pullups for the latter half of the sets though

that was brutal

Comment #320 - Posted by: Dave at December 8, 2006 3:15 PM

wow. that was humbling.
52:01
treadmill. 5 rounds of 20, 40, 60. no vest.

Comment #321 - Posted by: mrader at December 8, 2006 4:28 PM

First time:
No vest. 46:19.
(segmented ala Cindy, w/1:30 rounds)
Hooyah LT.

Comment #322 - Posted by: mws at December 8, 2006 4:52 PM

BW 57kg

subbed pullups for JPUs

about 1:20:00
was in some other place on the last mile and ran 1.3 miles instead.

Comment #323 - Posted by: Alicia Zhuang at December 8, 2006 4:55 PM

39:36 without vest
10 sets of 10, 20 30.
For real For real Pullups.

Comment #324 - Posted by: Aaron P. at December 8, 2006 5:53 PM

1st Murph

40:35

Comment #325 - Posted by: Hobby at December 8, 2006 6:55 PM

1 mile 8:13
25 pullups + 25 jumping pullups
100 pushups
150 squats
1 mile 10:05

Comment #326 - Posted by: Maurkov at December 8, 2006 8:12 PM

Jeff- Sub 2k row (knee) for mile runs-38:00
Charity- As rxed- 49:00

Comment #327 - Posted by: Jeff and Charity at December 9, 2006 7:23 AM

Could not even finish.

1 mile run 7:30
60 pull-ups
120 push-ups
180 squats

27:27 stopped

Comment #328 - Posted by: Jack at December 9, 2006 10:01 AM

Completed Dec 8,06
58:00
1 mile run on treadmill w 1.5 incline
sub'd:
assisted chin ups w 70# - x100
kneeling push ups - x200

300 squats
1 mile run on treadmill w 1.5 incline

Wow, the last mile run was a little wobbly after all those squats. My quads are sore this morning...

Comment #329 - Posted by: Jenny K at December 9, 2006 10:05 AM

95:15 as RX'd

Comment #330 - Posted by: Hari at December 9, 2006 1:40 PM

53 minutes last time in neighborhood
w 25 band assisted pull ups
this time 54:00 at high schhol on track
withh regular pull ups

Comment #331 - Posted by: Meyer at December 9, 2006 4:27 PM

Did murph today... a little bit late, but done nonetheless

1 mile run - 5:55
100 pullups, 200 pushups, 300 squats - 19:30
1 mile run - 6:45

time ~ 32:15

Did not use a weight vest... have one, but since this was my first 'murph', i figured forego the vest and give this workout doozy a shot and see if i can finish it without the handicap of the vest...
yeah, it was rough!... gotta love it!

Comment #332 - Posted by: Garry at December 9, 2006 10:28 PM

m/39/191
Time 52:08. Sub'd 2000m rows on both ends for the 1 mile run.

2000m 7:57
100 pullups 13:25
200 pushups 10:57
300 squats 10:46
2000m 9:01 (row was actually 7:56 but this was including dragging myself off the floor to the rower time...)

1st murph. Looking forward to another opportunity soon. (but not too soon)

Micah (m/11/130ish) only one who did this with me today. time was an awesome 29:26 buttercup version. Full intensity.

Comment #333 - Posted by: kaala at December 10, 2006 12:11 AM

1:10
1 mile run: 8:49
100 pullup: 13:10
200 pushup: 20:06
300 squat: 16:26
1 mile run: 11:40

Comment #334 - Posted by: dk at December 10, 2006 8:24 AM

"Cindy" style
40.52
Last time
46.48

Comment #335 - Posted by: Luca Z. at December 10, 2006 1:43 PM

shouldn't have done this with my knee, but couldn't let "murph" pass by
cindy-style, no vest
47:28
2nd mile was an slow,ugly,painful shuffle
Semper fi!

Comment #336 - Posted by: firedave at December 10, 2006 1:55 PM

64:51 (no vest)
First mile in 6:16.

Comment #337 - Posted by: Karl Blanke at December 10, 2006 3:21 PM

~50 min. I forgot to set my watch. Subbed 1.25 miles around the perimeter of my base for each 1 mile round. More running can't hurt.

Comment #338 - Posted by: LucienNicholson at December 10, 2006 7:51 PM

43:50

Longest CF workout for me ever.

Comment #339 - Posted by: JohnP at December 11, 2006 5:03 AM

1 mile run @ 6:49
7 rounds of
10 pullups
20 pushups
30 squats
1 mile run @ 8:02
total time of 46:20

First CF workout I didn't finish; this was simply too hard to get done on my lunch break.

Comment #340 - Posted by: Tim in VT at December 11, 2006 10:01 AM

Age 40
weight 224
ran 1/2 mi @ 10:00 pace
100 pulldowns @ 37lbs... sore from day before
50 pushups @5 sets of 10
50 squats, just body weight
ran 1/4 mile @ 10:00

Comment #341 - Posted by: Mac at December 11, 2006 10:12 AM

Abreviated WOD: (out of shape and lack of time)
mile run
55 pullups
110 pushups
165 squats
mile run
28:57
both miles 7 minutes on treadmill

Comment #342 - Posted by: MagicBoy at December 11, 2006 10:18 AM

M/32/170

1 mile run
100 pullups (kipping)
200 pushups
300 squats
1 mile run

45:32

Finished each exercise before moving on to the next.

Comment #343 - Posted by: LMD_Mike at December 11, 2006 9:03 PM
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