I think this one might just kill me, EEK!

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

First time meeting Murph...Pretty excited actually!!!

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

it's not April 1st is it?

Outstanding!

murph is the best. crushed me in december, but i've been looking forward to it ever since. i may regret it, but i'm gonna try it with the vest.

So appropriate and yet so painful. I don't have body armor anymore since I'm a pogue for the time being so I'll have to craft something to make it suck a little more. I can't wait.

Murph! Well Hooyah!

WTF?!?!?!?! We should keep two times. One for the first time we puke and the second for the first time we start seeing stars.

Yikes. Guess this will give me a chance to try out all the running advice everyone gave me.
Wish me luck

I've been hoping for this one, and tomorrow is my rest day! Augh if I have the energy I'll do this tomorrow, if not Murph will have to wait until next week...

I'm reposting this link as it is an interview with a Navy SEAL that was with Murph when he was killed in action. He mentions Mike Murphy several times.

Family/Work safe
http://www.breitbart.tv/?p=1774

Seem appropriate for this workout.

Yikes! 4 months of CF before Murph and I lock horns for the first time. It's just past midnight here on the east coast, so I get to sleep on it.

I can already see it's going to take me 25-30min to complete all because of the pull ups. I am glad I didn't do anything today, my soccer game got cancelled. Still I play hockey in the morning before going to work, so I'll have to do it after work.

Just started CrossFit this week. I must be sick, but I'm looking forward to this.

Coach, please keep up the Tony Blauer clips... I've been an admirer of his stuff for a long time, and there is no better community more likely to immediately recognize the genius in his method than Crossfit.

Oh yeah, this will be my first attempt at Murph...it's gonna hurt, but man I'm looking forward to it.

Todd #12
Thanks for posting that link
Very appropriate for this WOD.

#12 Todd I enjoyed that video clip. Some deep stuff. Wish more people like that got their voices on television rather then some of the reporters these days.

We did this workout on Thursday 6/28/07 at Front Range CrossFit. It was a great workout!

Times:
Eric 53:39 (20 lb vest)
Tre 36:07 (20 lb vest)
Conor 38:51 (20 lb vest)
Curtis 51:57 (20 lb vest)
Erik 44:20 (20 lb vest)
Rich 42:51 (20 lb vest)
SFM 42:48 (20 lb vest)
Brian 1:01:13 (vest on the run)
Michael 52:01 (vest, jump)
Brian K 49:53 (vest, jump)
Mike 37:09 (no vest)
Jim 48:58 (no vest)
Doug 38:13 (no vest)
Kent 40:58 (no vest)
Brad B 35:12 (no vest)
Ryan 56:21 (jumping pullups)
Kerri 59:46 (4 bands)
Dre 48:35 (knees, 3 bands)
Kristin 45:27 (knees, 3 bands)
Cari 56:23 (knees, 4 bands)
Holly 59:11 (knees, 3 bands)
Heather 1:02:12 (2 bands)
Sandie 26:20 (3 bands, full run, 1/2 reps)
Tiffany 33:24 (3 bands, full run, 1/2 reps)
Maria 31:11 (knees, 4 bands, 1/2 reps)
Dan 36:55 (jumping pullups, 1/2 reps)
Christen 24:55 (3 bands, 1/2 reps)
Denise 32:02 (4 bands, 1/2 reps)
Leslie 31:37 (knees, 4 bands,1/2 reps)
Heather B 31:03 (knees, 5 bands,1/2 reps)
Andrew 36:07 (jumping, 1/2 reps)
Joel 31:18 (jumping, 1/2 reps)
Megan 26:53 (knees, 4 bands,1/2 reps)
Nathan 29:36 (jumping, 1/2 reps)
Jessica 53:16 (row, GHD situps, B-row)

It was an unbelievable day. Before each class I told the story of Lt. Michael Murphy, and why we were doing this workout today. I am always personally super motivated whenever we do any of the Hero Workouts. The mantra that I tell myself while I am doing the workout is, “He’s dead…you’re not… go hard.” I put that up on the board next to the workout. I had no idea that our athletes would take that saying and use it as motivation like they did. I saw athletic performances that were way past what each athlete would normally be able to accomplish. It was something to see. Thank you to all of the athletes that came out today. I think Lt. Murphy would have liked what he saw.

Coach,
Good call honoring Lt. Murphy, his men and a helo 2 long years after losing them. I will do this in leiu of what I had intended. Thanks for remembering.

third day of CF - how do most structure this? run, then break the rest into sets? then run again? thanks.

#18 Skip - you split the arrow with that. I have found a new mantra. Thank you!

HOOYAH

Although it might not be brought up much or in certain circles, and has unfortunately been forgotten by some, the sacrifices made by the fallen will never be forgotten by our family.

We miss all of our friends that have gone before us, it has been to many.

With honor and respect,
Kate

Hmm..I would like to say F this work out...lol..I first read it thinking it was just one mile..ok cool but then i read more and saw it was a mile in the beg. and a mile at the end...yeah

guys at work fired this up yesterday, if anyones interested the survivor of the op just wrote a book honoring Murph and the rest of the boys. It's called "Lone Survivor" by Marcus Luttrell. Amazing read.

Im calling the games on sat/sun an excuse and I will be putting this one off until monday!

ahhh Murph ... always fun... too bad i'm wounded :(

cool pic! to everyone going to the games.. get some, go again, good luck and have fun :)

I am ashamed that I am going to put this workout on hold until my new shoes arrive and hopefully the condition with my knee to be better by then. I AM going to, then, hit this with a vest and everything I've got and I am going to drag my guys out there with me and tell them why we're doing this workout. I don't expect us to be worth much when we're done, but that's the idea. Then we'll sit around in solemn rest and recovery and talk about Murph and what happened and all the other guys we know of that have given the same sacrifice.

I have my screensaver set to shuffle through a bunch of pictures I have in a folder labeled "moto pics". Amont the pics are one of Murph and also one of SSgt Crabtree, among others, that I see almost everyday and are reminded of these guys, their tenacity and drive, their committment and duty, and the sacrifice they've made for this country, for freedom and in the name of gettin' some. It's just like in the movie Blackhawk Down - people ask me why I do what I do. I don't ever expect them to understand if they have to ask, but I do it for Murph and all the boys lost there two years ago, for everyone that has made that sacrafice in the past and for all the guys and gals that are still doing it today for the same reason I am.

So this is the "once for a while fight for your life" workout...

This is the first WOD I have looked at and honestly felt a little sick - then I remembered that I should stop being such a pansy.

I should be thankful to have the privilege of participating in a workout as awesome as "Murph."

See ya tomorrow

Never done Murph, but I'm going to work out tomorrow (today) like a mad dog in honor of someone I don't know, never meet. But after I will know him a little better.

Rhabdo here I come! But seriously the little comment about body armor...Do I gotta??? LoL. I'm all over it.

It's going to hurt so GOOD!

Should I do this considering I took over 2 months off due to a shoulder dislocation/capsule tear? Freaky Fran was my first one back on the plan and I had to scale the reps by about 35%. My shoulder feels great but my muscles are sore as hell all over !

BTW I am 28, eat and sleep well, drink too much and am about 11% bodyfat.

Last time I attempted Murph I cut the whole thing in half but I feel kind of guilty doing that in honor of Lt. Michael Murphy

Done yesterday
51:50 min, with bodyarmour, Cindy style.
God Bless, Johan

100 pull ups?

holy catfish batman! can anyone say *ouch*?

Did Murph yesterday - 48:20 - but all the comments so far just reinforce my desire to stick with this program.

Crossfit is a way of life, and the people that dedicate themselves to it are a special breed.

Thank you Coach, and thank you to those who have the temerity and fortitude to persevere with this program.

The thoughts of Lt. Murphy, Lt. McGreevy and PO1 Taylor helped me complete this workout, I hope they do the same for yall.

Thanks Coach...

We had 23 do Murph yesterday in Alexandria, VA
Details on website.

w/f/s Video:
http://video.google.com/videoplay?docid=-1861369801643366524

Natalie Murph lite green 32:30
Laura 1/2 Murph pink ?
Robin 1/2 Murph green 39:05
Gar 1/2 Murph green 37:05
Steven Murphy-ish no band! 60:30
Melanie Murphy green 61:00
Elizabeth Murphy no band! 54:50
Blake Murphy no band! 79:50
Jud Murph green 60:00
Sarah Murph green 60:00
Leslie Murph green 49:51
Elise Murph blue 69:08
Andrea Murph-ish no band! 58:00
Pat Ringing Murph ?
Danny Murph 75:00
Vinnie Murph 63:43
Jon Murph 63:00
Eugene Murph 61:00
Jack Murph 52:50
Chriss Murph 48:45
Willie Murph 45:38
Ray Murph plus 20lb 67:03
Mike Murph plus 20lb 66:14

In Strength,
Jerry

1st time doing "Murph". 35yo Male, 6'1", 190lbs. Time: 43:40 (no vest). In Iraq for 2nd tour. I was here during the crash two years ago when we lost those guys. It is good motivation to keep focussed on the mission. Thanks for the workout and the detication to our troops.

When using a vest or body armor for the WOD do you wear it just for the run or on the calisthenics as well?

CFWU X 3 (-pu)
14:54

Murph as modded per BrandX "buttercups"

For time 1/2 mi run, 25 pu, 50 pushu, 75 squats, 1/2 mi run.
21:41

Total time 36:35

First time to do a WOD.

17 yo/160lbs/5'7"

55 minutes flat. I did 20 rounds of 5/10/15 for the pullups, pushups, and squats.

What slowed me down were the pullups. I suppose that will come over time. Trying to get in shape for x-country this coming school year. I haven't ran in a few months because of a badly pulled back muscle so not a bad effort methinks ;) Definitely going to beat it next time!

Todd #12 thanks for posting that link. good interview, solid guy - well spoken. i did some time in army special ops and it hits home. it will be an honor to do "murph", and no whining about how hard it is.

I've been doing fitness for a while now to complement my BJJ and I've just this week decided to look into Crossfit properly. I looked in horror at this one this morning! Anyway, I've done it in about 45-50 mins and it was great, I really enjoyed it! Bring on tomorrow...

Is this punishment for yesteday's rest day?

A bit behind on posting
Wednesday:

FS for max reps of three:
95/125/135/145F/135/140/140/140
DL
115x2, 135x2, 155x2, 175x1, 185x1, 195x1, 205x1
SP
45x5, 65x3, 70x2, 75x1, 80x1 (Push P), 80x1 (PP)

Soccer in the evening. Tired and did not play so well.

Headed to the beach now. Thinking of some crazy beach CF combinations I can do. Thinking of burpees, squats, sprints, push ups...this is going to be good :)
Erin

Does anyone know if you are supposed to use body armor for the entire WOD or just the run????

YES!!! I knew there was a reason I got a rub down and 10 hours of sleep last night!! Going to need all my super hero powers today... I want to crush last December's time.

GOD BLESS LT MURPHY. May peace be upon him.

Only because I'm not that Hardcore
1.34 Mile
50 pullups
100 pushups
150 squats
1.34 Mile
41 minutes.
-Chris from TX

GOD BLESS LT MURPHY. May Peace Be Upon Him.

(previous post held, so repeated w/out exclamation points, but you can feel them all over the place, can't you?)

I knew there was a reason I got a neck/back rub out and 10 hours of sleep yesterday. Bring it on. I get proud tears to think of hundreds, nay thousands, of crossfit patriots across the world struggling out a Murph together today in honor of our fallen hero. I intend to crush my December time.

Mike Murphy was a beautiful, beautiful man. And, SEALS are kryptonite for me. Can't wait to meet you some day, bro.

-Karen S.C. Murphy

Completed this exhausting WOD in 36:23, as RX'ed.

Jay

i am a little confused on how this works as far as sets and stuff. on this i am trying to do 100 pullups, 200 push ups, and 300 squats with out a break.

I took one night to have a few pints earlier the week, and now I've got a gout-striken foot. I'm going to attempt it anyway.

Question, are you supposed to do all the pullups, pushups and squats all at once or can you break them apart? I'm new at this.

i am a little confused on how this works as far as sets and stuff. on this i am trying to do 100 pullups, 200 push ups, and 300 squats with out a break.

1 mi run
84 pullups
168 pushups
252 squats

35 minutes

1/2 murph 34:56
I was 1/2 asleep when i read this at 5:30 and didn't understand the partition as needed so i did 50 pullups before doing any pushups, etc. hopefully next time i'll see it coming, get up earlier and do it all.

No Way!

I was leaving the house this morning and for some unknown reason, I stopped and grabbed my vest and put it in the car - just in case something like this happened.

Mistake?
We'll see...

1.63 km run on tm at 1% incline
20 x
5 pull-ups
10 push-ups
15 squats
1.63 km run on tm at 1% incline

52:30

Everything except a few squat rounds unbroken (10 + 5 with about 5 sec rest). I've finally learned how to kip!

Perhaps the toughest wod I've done so far. Definately my best wod so far.

I did 15 rounds of pull-ups, push-ups, squats in 20 minutes. That's a Cindy PR by 2 rounds. 20 rounds in 27:30.

The last run was actually a jog/walk, and took over 13 minutes. But I made it!

6:th consecutive day of training, now I'll take a well earned wod-free weekend.

Good luck to the ones that has yet to do this wod!

32/M/185
Murph as rx'd but w/o body armor - 38:34

Murph

Run ~1 mile with 30lb ruck

20 rounds of Cindy unweighted

Run ~mile with 30lb ruck

in 53:11

My painstorm weary legs said no but sometimes you just gotta go. Everyone out there stay safe.

Cheers, kempie

I did it all as RX'd:

Body Weight Only - no vest
All pullups kipped (a 1st for this many PU's)
All reps performed (last time I did half the reps)

Mile1/Reps/Mile2
6:53/32:24/8:44

Total: 48:06
Age 29:
BW: 160

Thank you, Lt Murphy and all the warriors around the world, for volunteering to fight for me and my neighbors in the name of freedom!

32/M/160
Murph as rx'd
61 minutes

I completed all 100 pullups before moving on to the 200 pushups and then finally the 300 squats.

Was this not the correct way to perform Murph?

I didn't realize that may be recommended to mix up the exercises a la Cindy.

Thanks

No body armor or weight vest. I will replace it with the 300 pounds of impending doom that this workout instills upon me.

This will be my first 'Hero' workout. I will perform this WOD in honor and memory of all the great men and women who have sacrificed so that I am afforded the chance to wake up every morning in a great country where I can freely live my life.

Thank you.

-Here's to the hero's

41/170

As rx'd no vest

52.37, about 2 minutes slower than last time

41/170

I also did the exercises straight thru without breaking them up

1 mile run
100 pullups
200 pushups
300 squats
1 mile run

52.37

It's now official. Coach is trying to kill us....

Day 17
“Murph” (skipped the CFWU)
1 mile Run (to the gym)
100 Pull-ups (jumping and practicing kip)
200 Push-ups (form was good, but these took the most time! Now I know what to work on, going to add push-ups to my warm-up)
300 Squats (Tabata over 9 minutes)
Wobble-Wobble - 1 mile Run (home)
69’ total time. Ready to crawl back into the sack.
Thanks LT.

1/2 Murph kicked my ass, hope to kick his next time.

1 Mile Run
50 Pull ups
100 Push ups
150 Squats
1 Mile Run

42 Minutes

35:49

Nursing a sore foot, hate to run, I've always cut "Murph" in half, yada yada yada. It's time to man up, bingo. As Coach so famously said: "You can be a pu$$y, or..."

Today, after work, with deep respect and most humble gratitude for Lt. Murphy and all of his lost comrades, as well as for his conmrades still manning the line on our behalf,

3-2-1...GO

Did this one last night at CF Boston w/20# vest

Jon: 1:06:57
Sam: 1:15:00

We made a video of the effort, should anyone be interested:

http://www.youtube.com/watch?v=GAOlDWIuT3s&eurl=http%3A%2F%2Fcrossfitboston%2Esquarespace%2Ecom%2F

Did it yesterday.
Wore 10lb flak jacket.
Cindy style.
53.30

42:11 w/20lbs

good article in Wash post on the Sole survivor:
http://www.washingtonpost.com/wp-dyn/content/article/2007/06/10/AR2007061001492.html

Brand X semi-scaled:

1/2 mile run
25 pullups (most jumping)
50 pushups
100 squats
1/2 mile run

20:18

Awesome workout. Can't wait till I'm able to go the full monty on this one.

sans vest

33:30

I might be wrong but, I think the idea is to get all the reps in, no matter what you have to do to mix them up.

BUT Lt Murph did the all the reps for each exercise before moving on AND it's not really as Rx'd if you ain't got 20lbs on board.

IMO, this is one WOD that just doesn't seem right to do without that extra load - even if you can't finish, that's ok. It's the effort that counts - though that will always pale next to those who give and have given so much.

Deepest respect and admiration for all those serving out there and for their loved ones.

C

Appollo

Wow, that thruster/pullup was brutal. A pathetic 26 minutes. Crossfit: Exposing Weaknesses Since 2001...

38/m/190#

As rx'd (jumping pull-ups after 26 kipping)
54:24

The hardest WoD for me yet. The thought of giving up, and only doing a half-Murph occured, more than once, but thinking of Murph's sacrifice, also the upcoming national holidays (July 1st, Canada Day, and the 4th of July for y'all below us here in Canuckistan) and the thought of our great Warfighters in A'stan and Iraq, doing this very WoD in the heat of the desert, made me work through the WoD.

Stay safe troops.

AL

hell yea...i love this one. cant wait to get to the gym

35/195
51:00
:15 slower than last time. (11:00 hockey game w/4 hrs of sleep)9 lbs lighter than last time.

My first Murph. I really wanted to quit but thinking about LT and the guys we lost last year made me finish, even though it took me forever.

51:57
Last 25 pullups were jumping

Thank you for your sacrifices, from one soldier to all of you others (police, fire department, etc. too) and your families. And thanks to all of you who support our troops. You make it worth it.

SGT H.

CFWU x 3

As rx'd with 20 Body Armour
did all reps before moving on.
44:28

The Citadel Navy ROTC Pre-SEAL club does Murph every Thursday morning. Yesterday's scores were:

Josh S. 34:03
Matt R. 34:14
Dave C. 39:08

As RX'ed, but w/o vests.

God Bless Mike Murphy, his fallen comrades, and his family.

Did Murph on Memorial Day.... no mods and still had decent time: 44:50.
Wish I could do this today, it's the perfect day for it in southern MI, except HyperfitUSA is holding a Fight Gone Bad tomorrow!

No body armor
92:31

My time sucked and most of the workout was broken into sets, but I did every friggin rep... oh, and then I had to walk home. I didn't plan that out very well. But it was worth every second because of who it's dedicated to.

Sorry I never had the pleasure to meet you, Murph - Thanks for your selfless sacrifice. Rest peacefully. We have the watch now...

I've heard good things about crossfit from some of my buddies back in Ohio. So I thought I'd join in on the pain.

Murph - what an WOD to start off corssfit with.

The toughest of them all

M/38/190

As rx'd, breaking the reps into 20 sets of 5 pullups, 10 pushups and 15 squats.

41:35.

A full 10 seconds better than last time. Too much resting between sets, and on the final run, my six-year-old daughter passed me. Walking backwards. Wearing flipflops.

More better faster

75% 75% 75% 75% 75% 75% 75%
49.15
PU 10x10reps
PUsh-ups 10x20reps
Squats 10x30reps

mingled squat sets into the last 5 sets of push-ups; no-wieght vest
And then played some frisbee-football with the fellas for PT.

Thanks Lt. Murphy

32y/o
5'10"
165#
Just did "Murph". As Borat would say, "It's nice".
Honestly...that sucked.

No Crossfit Warmup. Just stretched then hit it.
57:45
burned 711 calories
Performed in a basement in Afghanistan.

is there a weight rx'd for the squats?

32/M/72"/160

37:46 as rx'd without 20lb vest
First time doing "Murph"
My legs were already sore as hell from this weeks leg assault. I would like to try this with fresh legs and more than 5 hours sleep next time.
Gonna start practicing with the weight vest

R.I.P. Lt. Murphy

This is one of my favorite workouts and I am certainly looking forward to doing it in the near future.

Watching these Blauer clips has really helped solidify why I absolutely hate royal robbins or 5.11 clothes...hahaha. I hated them when they were RR, and then when I was in the academy and we had 5.11 stuff...and still do. They just look weird, and never fit right. All I could think of while watching that video is, "damn, weird ass looking clothes"

Not sure I'll get to Murph today, have an early meeting and hitting the rifle range after work. I'll make this a saturday AM workout.

28 YOM
220#

I've been doing crossfit for 3 months now. If this WOD would have shown up when I started, I would have thought it to be impossible. Now, I'm absolutely psyched to try it out. I know it's going to be hard, but I also know that I can do every rep of it. This is the best workout program I've ever been on. I've never been so motivated to workout. Thanks to the entire Crossfit community!

Approx 1hour 30secs

1st mile ran approx 8 minute mile
Pullups broken 5sets of 10 then 10 sets of 5
Pushups broken 7 sets of 20 then 6sets of 10
Squats broken 20 sets of 15
Last mile broken into 4 parts- run walk run walk.

Was going to scaled this to half but reading everything posted here inspired me to do it unaltered.

#89
check the FAQ page
your question is answered there.

THANK YOU Todd for the video!! It was REALLY motivational to put a face to the name. Reminds me of my friends and famly that are out there fighting and on their way to fight. ALL our military are true heros.

26yoF 5'8" 150lbs. First time meeting Murph. Did a baby Murph- Still took me an hour, but I almost met pukie on the last mile! Did mile runs as rx'd and 50-100-100.

my word.

had to scale it, after 90 or so squats my legs ceased to work, had to rest and take it one at a time.

1 mile
100 pullups [strict, can't kip]
200 pressups
150 squats
1 mile

46:30

Good thing my 20lb vest is literally still in the mail if I can't complete it unloaded....

Murph - Cindy style (mostly)
47:16

10-20-30x10 Style

1:00 Pretty much on the button, run at the end was pretty bad, almost met Pukie

34:04 as rxd - 3 min. improvement

1 mi. run on treadmill
20pullups/40pushups/60squats (x5)
1 mi. run on treadmill

What I wanted: <40

What I got: 40:01 AND the realization that I could have pushed harder earlier and shaved at least half a minute off that time

Good Luck to all the competitors this weekend but a special thumbs up for OPT and AFT.
Gaucoin was looking forward to Murph's appearance. I have been instructed to miss all lower body stuff involving squats, running and jumping to allow my knee to heal. Oh well, at least I got Fran in before this self imposed layoff. I'll modify as required and work on my upper body weak spots for the next cycle or two.

WU
.5 mi. walk on treadmill
WOD
40:23
partitioned everything

Hillarious how many posts starts with "I am confused on how to do this workout.." Frankly I am confused on why I am going to do it.
I am not confused on how long it will take me; probably the whole day.
My deepest respect to those who did this.

45yo male
190lbs

Stretched out and then hit it.

As Rx'd
43:27 no vest

"It is foolish and wrong to mourn the men who died. Rather we should thank God that such men lived."
- General George S. Patton, Jr

All Denver and front range area crossfitters. Please try to make time on July 4th to attend the dedication of the Danny Dietz Memorial in Berry Park, Littleton, CO at 1100. Petty Officer Dietz was killed on the same mission as Lt. Murphy. Come out and show your support.

Here is a link from the Patriot Guard website that has some info.
http://www.patriotguard.org/ALLForums/tabid/61/forumid/73/tpage/1/view/Topic/postid/478912/Default.aspx

See you there.

M/33/84kg

Murph?? Well, a dare not!

Did:

"Starting Strength" - Back Squat, work set 107,5kg
+ 20kg weighted Pull-Ups 3x10 reps

how often is a newbie supposed to puke?!?!?! I'm two weeks in to crossfit and had to lay in the floor of my basement for 20 minutes with my golden retrievers licking the sweat off of my legs because I didn't have the strength to fight them off and I didn't trust myself enough to move without ralphing. again.

ran out of time before work. It was a disaster anyways. 1st 5 sets of 10/20/30 were as rx'd (no vest) last 5 sets had to sub 90# pulldowns for pullups due to extreme discomfort on biceps insertion into both elbows. I thought I was going to blow a tendon. Then, no time for 2nd mile. I was dead anyway.

1st mile-8.54m
pullups/pushups/squats-39.32m

total w/o mile- 48.26m

I won't embarrass myself by posting my time. I didn't even finish all the reps. The only thing I can brag about is the fact that I usually run a 10-minute mile, but the first mile today only took me 7:38, so progress is being made! If I can lay off the cheeseburgers and fries, I might actually get somewhere with all this!

age 41
bwt 210#
time w/ 20# vest (1st time w/ vest)1:22.
sets broken, pullups kipping, body aching!

I'm new to crossfit and love the challenge. Figured I would do well to complete a half murph.
I was pushing hard on round four of 10 - 20 - 30 splits when my head got really hot and I felt like someone hit me with a baseball bat on the back of my head. Felt like a migraine blowing out the back of my head. Still got a great workout but wanted to do more.

If anyone has any suggestions it would be appreciated. Anybody else dealt with this and how?

LOVE crossfit and recommend it to everyone.

I'm confused about the squats. Does this mean overhead or front squats? What weight is recommended?

partitioned into 25,50,75x4
pu's on gravitron -50lb
pshup's each set with 5 from toes, rest from knees
squats and run as rx'd

I pushed the wrong button on my watch so not exactly sure how long it took, but it was somewhere in the 52-56 minute range.

36:41
Great Workout!

17 yom 160 lbs

1.5 kilometer instead of mile (thats how we do it where I'm from)

38.03 min.

first ACTUAL case of runners high, its amazing!

post #112 Bucketoflove its just air squats, no weight no bar.

#112 bucketoflove

The squats would be air squats. No additional weight other than your body.

M/37/175

Always a great workout, and an honor to do it.

1 mi at about 7:30/mi
5 rounds 10, 20, 30
10 rounds 5, 10, 15 ("Cindy" style - switched over to keep the rests short and metcon going)
1 mi at about 8:30/mi

40:50

Last time: 50:40 -- knocked almost 10 minutes off! Crossfit does work...

#112 bucketoflove (fun name!)
They are air squats... thank goodness! :)

66 minutes, brutal. Like a lot of folks here I used the time to reflect. Heartfelt thanks and respect to Lt. Murphy and all soldiers for the work they do.

Thanks Todd for that link, very glad I watched the interview.

Murph, I was on vacation and going to take a few days rest. However, I could never pass you up. Had to improvise since I couldn't find a pullup bar. Ended up making this one a lot more difficult.

Ring pullups, and a 1.1 mile run. Did this one as a fat Cindy in 10 rounds of 10 pullups, 20 pushups and 30 squats.

34:43 lst time 32:40
Runs 7:55 and 9:13
pullups 10 sets of 10 unbroken

39yom 190
1/2 Murph
44:10
wow.

Thankyou CF/Murph

Awesome workout, will feel this one for a few days. Anyway I did the mile then 100 Pu's then moved on to 200 etc. I did it in something like 54 minutes or so because my workout partner messed up the stop watch. I knew we could partition them as needed, I just felt like finishing one before moving on to another excercise. Next time I will mix and match because doing 300 squats and then trying to take off for the last mile run, somehow my legs didnt want to work LOL.

-Tank
25/m
6'3" 225 # 10%

m/175/6'0"/34yrs/IQ:obviously very, very low

I'm nursing a set of shin splints, so I skipped the runs. So I just did the easy, fun part (puke!) - as rx'd (except for the body armor, which I don't have!)

32:31

Put on my receiver gloves after 45 PUs - and I STILL managed to get a blister. Through the gloves. Gads. I hadn't kipped for a while ...

The pulls were sets of 10 then 7 or 8, then 5, then 3. Ths pushes were sets of 15, then 10. The squats were sets of 50.

23/m/223#

CFWU 3x12 (Pull-ups 3x5)
Bergener WU

Murph-no vest
64:40
10, 20, 30x10 style

This was my very FIRST CF WOD. Holy S^%#, thats all I can say. Im deployed to Iraq right now, and I've just found my new workout system. CF. Thanks Lt. Murphy, Semper Fi.

Greg
M/6'/225

BTW, breaking up the sets seems like it would change the WOD considerably.

Wow. Here is a breakdown of how it went.
4th time doing cs. 1st murpf.
m/31/161lbs

1 mile run 7:50 (hey this is not too bad) (treadmill)
All pull-ups were substituted due to lack of bar to 90lb pull-downs)
10, 10, 10, 10, 10 (damn this hurts) 10, 10, 5 (i think i saw something in the corner of the gym),5, 5, 5 (it's green) 5,5
push-ups 10, 10, 10, 10, 10, 10 (i think it is a leprechaun ... weird) 10, 10, 10, 10, (wtf am i doing) 10, 10, 10, 10, 10, 10, 5, 5, 5 (i think i taste breakfast) 5, 5, 5 (yep thats breakfast) , 5, 5
Squats 25x12 (wish that leprechaun would stop staring at me.. i think i am loosing it)
1 mile run 8:10 (yep breakfast again) (treadmill)

total 54:00

I'll do better next time murpf and fellow LEO's.

Mike

210/M

Murph as Rx

Approx 68:00

Well since I have no body armor, I went with a 20 lb ruck (if you can call a bright yellow backpack filled with books a ruck).
As Rx'd - 51:15
Rest In Peace brothers!
One team one fight!

Comment on Tony Blauer:

I have seen several entries on this Blog stating to the effect "he is just showing people how to flinch".

I worked with Tony at Ft. Bragg several years ago during one of his seminars. Tony was the first person I worked with who focused on the second BEFORE the fight starts. We have shown that you can train your first reflex to be offensive instead of defensive. We have adapted this to a stance that appears to be disarming but is actually a ready stance that we call the "Be Cool" stance. When you enter into a situation that may be confrontational you put your hands up like a back off stance similar to Tony's reflex action stance. Your hands are up and your action is to tell the suspect to "Be Cool" and ask what's going on. It makes your reflex move much faster because your hands are already there. I love it and it has saved me several times.

I will do Murph on Monday with a vest.

Have Fun, Train Hard,
Billy

38:42 Beat my time by 12 min. from last time. 7 min mile. 23 min cindy 8 1/2 min last mile.

5'10"/175/39
34:45
as rx'd except used a 7 minute run since I didn't measure a mile.

Rick M

Age: 37
B.W: 157
wod: 57:13 as rx'd w/old tac vest, runs on treadmill w/1% grade.

1st time doing Murph - scaled to Buttercup as per FAQ scaling site but with 1-mile run on each end.

1 mile run
25 pull-ups (assisted)
50 push-ups (10 regular, rest on knees)
75 squats
1 mile run.

35:20
32yo female / 170#

My arms are twitching right now.. can't wait to move up in skill!

1st time with Murph, or his little brother rather.
1 mile run
5 rounds of
10 pullups
20 pushups
30 squats
1 mile run
38:50
Sorry all for wussin' out but I had to squeeze it in during my daughter's naptime.

35/m/178
1st Murph
54:20
1 Mile @ 7:45
Pull-ups 100
First 60 Strict & Kipping(sets of 10), next 40 Kipping and Jumping (sets of 10, 5/5)
Pushups 200
Sets of 20
Squats 300
Sets of 25
1 Mile @ 9:00
All I can say is that after 300 squats, it's REAL hard too get the legs in gear.

pre-cfwux3, extra hip wu
wod with 20# vest - 44:38, 1st mile-6:58, last mile-8:29
did pull ups, push ups & squats "Cindy" styleX20
last 10 rds 5 mins. slower than 1st 10

I just looked at a few of the times, great job for those who did it under 35 minutes with the extra 20#.

First time doing a total CF WOD. It was hard as hell but totally motivating. I got a lot of weird looks wearing my body armor in a family YMCA, but that only made me push harder. The pull-ups and the last mile were the end of me.

21 yom, 165#

Murph w/ 20 lb vest, as RX'd: 54:00

Rock'n Roll

As RX'd, with 20lb bodyarmor

Ran outdoors/TN hills -- Highest elevation 991', Lowest elevation 954'/1200hrs-93F-44%Hum
Everything else inside the gym

Time: 51:58::82

Reduced OHS in CFWU and skipped dips, PU.

No vest or added weight. 1st time Murphy participant.

43:45

5 sets of 10X20X30 then Cindy style until meeting RX'd reps. Very tough.

I think next time I'll try all PU, then all PushUps then Squats. Maybe the time after that I'll add 20#.

Murph no vest

47:35

I started the last mile very slow (6.0 on TM), then realized that was the speed I used to run 3 miles as my whole workout. So I cranked it up to 8.0 at 1%.

M/26/178
CFWUx2
WOD as Rx'd: 37.12 (4 sets @ 25/50/75)

faster by 39 sec, but did 10 sets at 10/20/30 last time.

5 sets of 10/20/30 then 10 set of 5/10/15

CF Crossfitter
age : 18
wow, that was interesting!
as rx'd with assisted pull-ups
around 45:00

#127 Now that was funny!

M/48/5'10"/175

"Murph" with 7 pounds of body armor

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

54:15

First time metting Murph....Was definitely not mentally prepared for this one.
Scaled:
1 Mile Run
50 Pull Ups
100 Push Ups
150 Squats
1/2 Mile Run
39:05

Jeff-@ home ran outside (800m route twice for each mile)
Partitioned exercises in 10-20-30. About 34 min. (stop watch issues)

Charity- runs outside-35:58

213/m/31/6'5"

First week back from 3 week active rest. Active in the sense that I did a lot of pushups, dips, and situps along with come very light and fast curls trying to rehab my right bicep tendinosis. Also did over 60 miles of hiking in the Swiss Alps...not bad for legs.

Anyway, I have been doing half intensity and this still kicked my butt. Did it in 25:45, but it would certainly have been over 60 mins if I did it all. Funny (well not really) how fast my anaerobic system tanked without doing Crossfit.

.5 mile run, 50 pull ups(which have been killing my bicep), 100 pushups, and 150 squats. 26

41/163
As rx'd
10x(10 p/u, 20 push, 30 squats)
44.40

want to redo this one in the near future, wasn't able to complete it as rx'd. Can't run the mile runs yet, and someone talked to me the whole rest of the time, very frustrating.
Time for pull-ups, push-ups, squats 24:36, but I think I could get around 19 min. if I focused.
push-ups hardest part for me.

BWT:159
1:25::55
Sub the mile run on the elliptical

Re: #138
A great job to those who did it, period. Hahah.

I did this on Memorial Day, scaled down. The running was subbed for rowing because I had pulled the muscles in my foot.

Modified "Murph," for time:
- row 1x500m
- strict pull-ups x40 (broken mostly into 5's)
- push-ups x80 (mostly into 15's)
- squats x120 (into 40's)
- row 1x500m
Total time: 24:53

Right now, I'm doing a strength program, so no heavy MetCon like Murph... I'll write myself up one hell of an I.O.U.

God bless.

Murphy was a graduate of Patchogue-Medford High School as are myself and two younger brothers. We will be doing this workout in his honor at the Patchogue-Medford track directly behind that school in his memory.

19/m/150/ d-1 athlete

1 mile, 20 sets of 5,10,15, 1 mile

32 minutes

23/m/174lbs/6'1"
Bodyweight only, finished all of one exercise before moving on.

1:01:39

WOD as Rx'd
Time of 42 Min
I broke up the Pull Ups, Push Ups, and Squats as such:
10 x 10 - Pull Ups
20 x 10 - Push Ups
30 x 10 - Squats
Good workout!

M/50/165

"Murph" must have been a hard man, God rest his soul. I can barely hold my hands up to type.

Warmed up with 10 min. on lifecyle + 3 rd. mod. CFWU (less squats and PUs)

WOD: 1:04:30

10 sets of (10 PU + 20 Pushups + 30 squats)
PUs were broken sets

I stumbled, rather than ran, the last mile. I felt the leg cramp monster chasing me most of the way.

MOTIVATE

In honor of Lt. Murphy did this one as Rx'ed with in boots, sweats, improvised deuce gear, and my "rifle" (log + duct taped 8lb dumbell for grip).

38:29

did the "Cindy" method in 17:50, runs on trails. first mile was fine, my time ballooned when I resorted to the "candidate shuffle" for the home stretch.

Heading back to OCS for seniors next Sunday. "Murph" was great motivation and I'll beat this time in the Lt's name before I ship out.

50:43
Jumping PU
only did 100 Push Ups then did the squate and finished the other 100 Push Ups almost did not do all the push ups and squats but thinking about what this w/o honors I told myself "it is not OK to be a P*ssy". SO I got it done not pretty but done.

The video was cool I hope Murph is resting in peace!

WOD as Rx'd

55 min even

10x10 Pull ups
15x10 Squats
20x10 Push ups
15x10 Squats

I can't even phathom how people post sub 40 min times. I thought I was in shape until I started Crossfit. It proves that there is always room for improvement.

44:10 death

41yom 180lbs

Wow! is all I can say. It's my first time doing Murph and I loved it! I did it on a 1.7 km trail. I did the PU on some monkey bars that were there on the side of the trail. I used kipping and it made it a whole lot easier for me; it saved me a bunch of time. I broke it down into 20 rds of 5-10-15. I only took about 10 sec brake between rds, except at rd 16, where aI took about 45 sec brake. The last mile was a killer.

Murph as Rx'd: 37:16

WHOOOOAAA!

Murph - 20lb vest, partitoned into 5/10/15 X 20, ran on a track (4 laps per mile), pull-ups on goal post

49:41

I thought I would break 45 but then I had to sprint the last 200 to break 50 - the cool thing is that I was able to. I took it too easy in the early rounds, but it was good to finish strong.

Side note:
The track I was on is semi-remote and it is not used very much with school now out. There happened to be a lady there and she was doing some kind of weird thai-chi thing. Only she seemed to talking or chanting to someone at times and slowly waiving her arms, as if she was casting a spell. Not that I was staring mind you, but several times I noticed her gather up her things to leave, then come back and do it all over again. On my last lap around the track I saw her out of the corner of my eye - running off down the path, not to return. I started thinking, "Whoa - maybe she just ain't all there!" But then I realized what I must have looked like swinging on the goal-post, my vest and legs flying - trying to get my chin over the bar... She was probably thinking, "What the hell is that nut doing?" Her karma was good though and her "spells" seemed cool and I just know she was definatly not some crack-head, although she did stay for the whole show. So - whatever right? Yet it all somehow strangly fits together... I'm left thinking, "Maybe I am nuts?"

M/33/5'9/174#/CFT=870

Murph w/ 20# vest
73:54
A miserable, unworthy performance! No excuses...

M/30/165#
First time posting. I have been doing CF for about 3 mos now. Best workout I have ever done.

Murph: 44:17
18 sets of 5-10-15
last set 10-20-30

RIP Murph and Thanks

Wow...Happy Birthday to me!

In honor of a soldier who will not celebrate anymore birthdays I will do my best to do Murph honor today!

edit for my #161

"Cindy" part took 18:50... I'll shave it down a minute next time

Wow...This really is the sickest workout plan I have ever been on. I've dropped 15 lbs in the past month with you guys. I Wasn't exactly overweight to begin with either. Who would have thought that there was a community full of people who are just as cr...uhh...dedicated. This is beautiful. The other guys in the rec center though I'd gone a bit off my rocker before crossfit. Now they are sure I've totally unhinged.

24yom
6'3"
225
25:14

Cheated though, Had to cut everything but the runs in half and I mixed up sets with some knees to elbows because I like 'em. Kept having to re-swallow breakfast in the last mile. All in all this was a blast. Give me at most six more months and I'll hang with the big boys even up.

49 minutes and 30 seconds of pain. I too need to practice push-ups more often. They killed me. Then as soon as I transitioned to the squats, I thought I was going to fall over. Aye Caramba!
It took much longer than anticipated.

Murph
55:02
Subbed 50 burpees each end for run
Jumping pu
Most of 1st rd burpee pushups on knees
1st 25 pushups on knees then all the rest full pushups

Rest a bit, then abt 5 min GHD work
Yeah, I can really feel my abs are working! Wonder what I will feel like over wknd!!

50 minutes

30/M/185

First Murphy ever: 50:01

27yoM (today!)
68kg
5'9"

"Murph"

runs a wee bit over the mile.
reps as written.
20lb weighted vest used throughout.

1hr 12secs.

21/M/140

Total time: 44:04.52

Wow, that hurts so good. I didn't have a vest and since I was running on an indoor track because of the heat, I didn't bring a rucksack with me. Completed each workout before moving to the next (pull/push/squats).

My legs felt like jello trying to get up to the track on the third floor of the gym (this is the first time I asked myself why the heck did they put the track on the top floor). That first lap for that last mile felt miserable until my legs loosened up.

I'm going to feel this for the next day or two.

And like everyone else, I'm thankful for the people who volunteer to stand on the front lines. I hope to one day prove myself after I receive my commissioning at the end of this upcoming school year. Hooyah Murph!

Rowing Murphy; replaced mi runs with 2k rows.
Partitioned at 10 pulls/20 pushups/30 sq x10
45:30

20/M/145#

59:37

Oh my god.

I've been looking forward to this since the
last time i did this WOD and had my first run
in with Pukie. I decided to run 1/2 miles
instead of full miles.
Finishing time - 47:18

29/M/185

58:03

This is a 50% week for me, but I could not disrespect this workout and only do a "1/2 Murph."

After I physically could not do any more pull-ups, I began doing jumping pull-ups. Time was 46:20. I'm a civilian, and I think now is as appropriate a time as ever to thank all of the brave military personal who are putting their lives on the line for our safety abroad, as well as the law enforcement officers who put their lives on the line for safety here at home. Thank you for your valor and hard work, protecting the great nation Mike Murphy gave his life for.

31 y/o male, 150 lbs. (and seven months removed from shoulder surgery)

First time on Murph....what a bear.

35:48
Pullup/pushup/squat breakdown: 3 rounds of 10/20/30 and 14 rounds of 5/10/15

1st mile just under 7 minutes, 2nd mile just under 8 minutes.

43:48
(no vest)

33M / 185# / WOD #126 / CFT 825

"Murph" with Paraclete body armor in 53:15

Solid workout and motivating. Semper Fi

41yom / 150

CFWU x3 x15 (-PU, Dips)
WOD - Murph - Was out for the last 3 days on a business trip and wanted to make up the Mega Fran but I could not pass up the opportunity to perform a HERO. This was the first time for me with Murph.

As RX'd - 44:14 No addded wieght it was more than enough with just body weight

Partitioned middle section as 10 sets of 10/20/30. This was a smoker.

Jason McClure & John Devitt of The Paseo Club, Valencia, CA

Jason 44.46 (first week of CF workouts)
John 46.53 (first CF workout EVER!)

...in 90-degree heat!

Jason McClure & John Devitt of The Paseo Club, Valencia, CA

Jason 44.46 (first week of CF workouts)
John 46.53 (first CF workout EVER!)

...in 90-degeee heat!

First shot at Murph ... 10-20-30 style ... subbed in 60 situps in the middle of the squats due to "knee issues"

26 y.o. M
186 lbs.
54:30

I'm toast ;)

Last night I said, "tomorrow I'm gonna start CrossFit for real and stick with it". Whoops. Actually I did significantly better than I thought I would: 39:00, no body armor, otherwise as RX'd. Hell of a workout. I'm all shaky.

39yom/160#
as Rx'd, straight through
44:30

M/19yo/176lbs.

1st "Murph" no vest
1 mile- 6:33
I broke down the calisthenics into 6 sets
1st set-20 pull ups (strict), 40 pushups, and 60 squats (i used a box for the squats)
2nd set-17 pull ups (strict), 34 pushups, and 51 squats
3rd set-17 pull ups (last 2 kipped), 34 pushups and 51 squats
4th set-16 pull ups (last 3 kipped), 32 pushups, and 48 squats
5th and 6th sets-15 pull ups (last 3-5 kipped), 30 pushups, and 45 squats
2nd 1 mile- 6:39
Total time- 35:02
hoorah! that was awesome!

1/2 murph
24:06

M/26/194

1 mile
5 pull ups
10 push ups
15 squats
(all x20)
1 mile

46:20

The only time in my life where throwing up made me smile a little.

20/m/140
1 mile - 6:10
100 pull-ups
200 push-ups - 25:32
300 squats
1 mile - 6:47

38:29

47yo/M/153/5'8.5"/715
First complete "Murph", no vest, "Cindy" style.
Run 1 mile (TM)
100PU (50 kip, 50,jump)
200 Push-up(100 strict, 100 to 20" bar)
300 Squat
Run 1 mile (TM)

48:11

With deepest respect and thanks...

M/45/6'/220

WOD as Rx'd

(no body armor)

59:35

First time with Murph--that certainly got my attention.

First time with Crossfit...... Whoa

WOD as Rx'd, No Body Armor.

Awesome

34/m/204

1 mile 8:50
100 pull ups
200 push ups (cindy stlye) 26:15
300 squats
1 mile 12:14

Total 47:20

I will do better next time!

41:15
No vest
1 mile run
100 pullups
200 pushups
300 squats
1 mile run

Check out this link for everything you could ever want to know about Murph:
http://www.newsday.com/search/ny-murphy-seal-sg,0,2839867.storygallery

Murph

sets of 20pull/40push/60squat x 5

47:38

Age 35
BW 145#

As rx'd but w/o 20# vest:

36:13

F/18/5'/123

no vest
45.31

I did the run and half in the morning, but felt guilty during the day and finished the pull ups, push ups, and squats in five sweats with relative ease. I didn't have a clock though. I don't feel bad anymore.

WOW! first time doing the full murph. tried it about a year or so ago, and couldnt even finish a 1/2 murph. I can only imagine if i had tried to man up and put on a 20lb vest. Hats off to you men and women of CrossFit who did.

M/159/24Yo

As rx'd: 49:32

First Murph since shoulder surgery Feb. 9th...I'm pumped. It's been a long week at work. Will follow the workout with 1.5 hours of drop-in hockey - which automatically means there's gonna be a very leg-centric workout tomorrow.

25/m/165 total time: 32:48 as rx'd

1 mile 6:42
100 pull-ups
200 push-ups
300 squats 18:33 (20 sets of 5,10,15)
1 mile 7:39

Wow....that was one of the most intense workouts of my life.

1:10:39 Modified VERY slightly

1 Mile
50 Pullups (kipping)
200 Pushups
300 Squats
1 Mile

#204, Jeff C, what was the nature of your shoulder surgery? I have had 3 and was just wondering how the pullups treat you.

Bklyn_chris

"Murph", here's my pitiful effort to you.

Partitioned 10/20/30 x 10
about 40:00, almost 6:00 longer than last time. Severe calf cramp probably cost a couple minutes on the runs, weak pecs probably accounted for the rest on push-ups.

bwt:148 cfwux1

As rx'd: 46:50

40:35. no vest. did this on wednesday when I saw it on the message board. would have been under 40 but someone stopped to talk for a two-three minutes.

6:35 mile to begin ; 6:50 to end. pull-ups tore me up. finishing them alone took some time. I did the workout 50 thrusters/ 35 pullups for time/ 3rounds the day before instead of the 5K. struggled through the murph.

25yo M, 195 lb. 58:00 minutes flat. This is officially my first Crossfit WOD as prescribed. I figured if Murph went through what he did, I could suffer through the whole workout, regardless of the time it took to complete. On a side note, I also met Pukey the Clown for the first time today. He's a lovely character. Thanks for all of the great workouts. Looking forward to more WOD.

32:23 no running and no weight

36/M/65kg

Sorry Murph. Did only the 200 push-ups before bedtime.

0.5 mile run
pullups: 15/15/13/10
pushups: 25/20/16/16
squats: 30/30/30/45
0.5 mile run

Neil(49) & Ellie(52)

Rowing Murph no vest

Neil 1st row 6.35: 10 X 10/20/30 2nd row 6.65:
Total 49.00

Ellie 1st row 7.14: 20 X 5/10/15 2nd row 7.42:
Total 44.34

Hard session but well worth the effort.

RIP Murph

I've just started building back my degenerating CV fitness. I've been lurking about the site and the background to this wod set me up to actually do it.

First wod...half wod. 16:20. Black out sensations convinced me to stop half way through the (5/10/15) cycles. I need to do it again...

Well after an insane day at the hall I didn't get any chance to workout so Murph will have to wait until tomorrow, which isn't bad news because my body enjoyed the extra day of rest PLUS I've never run outside with the vest for Murph.

Buckle up, I'm sure the Filthy Fifties are just around the corner...

lil pipe

mile/50 pullup/200pushup/300 squat/800 meter

28 minutes

tough...did pullups yesterday so had to scale that

46:08 as rx'd w/o vest (don't have one)

First mile was 6:14, and last was 7:34

I broke the PU, PushU, and Squats down to five rounds of: 20, 40, 60 in the respective order.

It's a good pain, great Work out, thanks.

10, 20, 30. Pullups, pushups, squats. x10. for 100, 200, 300.
No running, (no shoes).
11 minutes flat.
I should have run too. Its was very painful and I cramped up afterwards for about ten minutes. Would have been way more badass with runs.
cheers to all,
brian

43/m/166

As Rx:

57:27, I salute you Murph.

51:20

as rx'd, but no vest: 43:27

Did the pull-ups before starting the push-ups, and push-ups before starting the squats. Next time I'll combine all of them and I think I'll be able to drop a good bit of time. Ran the miles in 6:07 and 7:00

Neil: 44:56 5/10/15 w/12lbs total weight vest.

I have been doing CrossFit for about a week and I am totally hooked. The WOD "Murph" kicked my butt! I am an incomplete paraplegic so I am not able to do the run, however I substitute it with a bike ride. Now that the pukey feeling is gone, I'm looking forward to the next WOD!

3.4 mile ride
100 Pull ups
200 Push ups (w/ feet elevated on a bench)
300 Squats
3.4 mile ride

26m/151

60:29

M/54 yrs/185#

Full Murph w/vest
51m 24s

~ 80 minutes
no body armor used
assisted pull ups

I've been doing crossfit for 3 or 4 months now and this has been one of the toughest workouts I've had to do.

well... I am ashamed to admit it, but I met my match in "Murph". Am still recovering from a broken foot, and made the mistake of working out right after eating lunch... remind me not to do THAT again! :( anyway, met Mr. Pukie a couple times around round 7 (doing it in 10-20-30 sets) and failed at 1mile run
80 pullups
160 pushups
240 squats
in the pathetic time of 50:04

kicking myself for this, since I have never failed to complete a wod. promising myself that I will die before I fail again.

(I don't make a very good spartan)

40:35. Good one.

Four of us tonight (all with 40lb flak jacket):

22/M/160: 55:54

27/M/190: 58:59

28/M/180: 68:01

31/M/185: 69:17

37 YOM, 159 pounds

As rx'ed, no weight vest or body armor: 72:14
Did the running on a treadmill at 1% incline. Well, second mile was mostly walking! Did the 'meat' of the workout Cindy style.

Not too bad on 3 hours sleep after an all night shift in the ER.

Ran a Battalion 4 miler this morning. What a surprise when I came back to the barracks and met murph. He kicked my butt this afternoon.

As rx'd 51:30. 5x: 10 pullups, 20 p/u, 30 sq
10x: 5 pullup, 10 p/u, 15 squat

all but last set of pullups unbroken

26yom, 175#

Runs on treadmill, 10/20/30 partitions.

35:36

M 185lbs/27

42:00 mins.

M 167lbs/44

3x10 pullups/20 pushups/30 squat
14x 5/10/15
47:25

First time for Murph!
Rest in peace, Murph.. thank you for your service!

27/M/6'5"/230

1 mile run 8:00
10 full rounds of 5/10/15
4 rounds of assisted pull-ups 5/10/15
and then I died...
pukie visited, my legs started cramping, I couldn't hold myself in a push-up position... yeah, it was ugly, but great at the same time.

I'll get you next time Murph

8 minute snatch set - 80R/57L. Hand switch at 4 minutes. Right side strong; only slowed down when I felt my callouses "tugging". Left hand obviously didn't fare as well, but no skin tears. Lynne Pitts observed my definite poor left side technique and she did a great job of pointing out my other neverending technique issues. Thank you Lynne!

I am pleased that my grip conditioning has improved enough that I can do an 8-10 minute snatch set after a non-partition 100 pullup workout like Murph.

35/m/180

1st time doing Murph, Very inspirational workout. I didn't have a vest I wish I did to furher honor the man.

28:39

Broke the Pull Ups/Push Ups/Squats into 5/10/15 with the escpetion of the last two rounds (10/20/30) Miles were on treadmill (6:40/6:35)

Is this as Rx'd? Or is Rx'd Doing the 100 Pull Ups then the Push Ups etc?

Just an interesting note...

My friend who is doing a military course right now in Quebec tells me that his instructors are habitually using crossfit for their morning PT sessions.

A few workouts had the entire platoon puking through their dress and room inspections which happen right after.

John #224

"I am a partial paraplegic so I am not able to do the run..."

Welcome to Crossfit. It's rather common to be humbled by the performances of the elite, long-term Crossfitters here. It's decidedly UNCOMMON to feel humbled by the performance of a newcomer, just one week in. My hat is off to you, sir, not only for your "Murph" time but also for the spirit you have brought to our community. Thank you for posting.

Here. Here's a place for you at the Crossfit table. Pull up a chair. We're delighted you're here. Don't be a stranger.

Welcome to Crossfit. Fasten your seatbelt...

32/f/110

49:25
*sub row and jumping kip pull ups

Scaled "Murphy" by 50%

1 mile
50 pullups
100 pushups
150 squats

(partitioned into 5 rounds of 10/20/30 reps, respectively)

Time = 36:42

I figure I'll wait until I can do the full scale workout before I add an armored vest to it.....

40M 170
48min
Sooo high!!

Sentinel, CFC science??

Second day of CrossFit KAAOT.

Had to share one treadmill for 3 people so 2nd and 3rd waited to start until 1st was off the treadmill.

10-20-30 splits during the middle part.

Only got about halfway done before everybody tanked. I couldn't even look at the treadmill for the mile at the end without wanting to puke so we all called it a day.

We didn't time it because of the differing start times but it must have taken close to 40 minutes to complete "half Murph".

Hopefully it'll be a good rest for everybody tonight and we'll be able to hit it hard again tomorrow.

Thanks for coming to my bday party murph...
49 min
pull ups 7x10, remainder assisted
push ups 8x25
squats 6x50

BW 167, 49 min (1 mi, 20 X 5-10-15, 1 mi)

19/150#
1km row + CFWU

as rx'd :) - Broke into 10-20-30 sets. Pullups totally unbroken!!! Others divided into 2
1:11:19

Cheers to you, Murph... and everyone else who's given their lives. That was one hell of a workout. Walking down the stairs after the middle part may have been sad, but the mile afterwards was pa-the-tic! Me finishing this as rx'd is proof of how awesome CF is!

d - 29m/175

45:50 as rx'd (no vest, 10 x 10/20/30)

ran out of gas about midway through

j - 33f/125

40:00 (runs on treadmill, 10 x 10/20/30)

29yom/ 165lb
As rx'd time 54:37. Wore 20lb vest for the first run, 20 pullups, 40 pushups, and 60 squats. The rest of it was w/o vest.

bw - 212
1:46:09
jumping pull-ups
no weighted vest

bw - 202.5
no weighted vest

50/m/165
1 mile
50/100/150
1 mile
33:00 Min
the bad news was the pushups
the good news was finally getting this tired old body to do kipping pull ups. What a difference

don't take 3 months off...
1.2 mile
50/100/150
0.9 mile
37:27

35/m/180

1st time doing Murph, Very inspirational workout. I didn't have a vest I wish I did to furher honor the man.

28:39

Broke the Pull Ups/Push Ups/Squats into 5/10/15 with the escpetion of the last two rounds (10/20/30) Miles were on treadmill (6:40/6:35)

Is this as Rx'd? Or is Rx'd Doing the 100 Pull Ups then the Push Ups etc?

27/M/190
41.12 - no vest, 20x5/10/15

31/M/160lbs.

First time doing a CF workout....was fun!
Completed it in 46:53 at noon in 90 degree heat for the run....GPS the miles

"Murph" with 20# vest
"Cindy" style...
54:15
R.I.P. Lt. Murphy

Felt bad scaling Murph's workout in half, especially after discovering the joys of kipping, but family called. I can barely do 10 dead hang pullups, but with the kip, they come easily. Today,

1/2 mile
10 sets of Cindy
1/2 mile
21:28

Definitely felt that evil clown on my shoulder for the last run. Murph was a strong man. Big respect, depsite my downsized tribute today, for him and all those who train themselves to the fullest to protect the rest of us. Looking forward to the next round to do this one right.

28yom, 185 lbs

57:52 as rx'd no vest

all exercises completed before moving on

45 minutes

M 155lbs
as Rx
35:31

200#

52:17

- did every part of wod in a row (ie run, then 100 pullups, then 200 pushups, then 300 squats, then run).

10 minutes on stationary bike (bad ankle)

100 pull-ups (assisted)
200 push-ups (more than half from knees)
300 squats
Everything broken (of course)

10 minutes on sationary bike

45 minutes

Double post to remind myself I did this workout with 10lb pack, in park.

as rx'd, plus 20lbs vest: 49:28.

here's to you, lt. murphy. i'll try to do better next time!

45:36
No vest, and skipped the first run. Legs were still sore from two days ago.

32/f/110

49.25
subs row and jumping kip pull ups

1 mile
20 pullups, 40 push ups, 60 squats, X5
1 mile

1:03:17

The pullups were fake kippings using a piece of wood that I stood on and swung forward and up from. Still can't do a real kipping. I can't tell if I'm too weak or if my form is too terrible. Also my left side is markedly inferior to my right. It's my second month on crossfit after not working out for 3 months, during which I drank lots of beer and ate even more rice while studying in Ecuador. Needless to say, I've adjusted my diet. Any tips for the pullups and strengthening the left side?

51.24, no vest, ran 1.1 v 1.

Blood blistered callous means I really do have to get chalk.

I'm very grateful to found this way to pay tribute to these men who have joined the many who have gone before, and actualize the grief of their loss.

My thoughts are with their families at this time.

Paul

This was my 7th crossfit workout and the first one I have had to scale down. I got my butt worked. I couldnt even speed walk the last mile my legs were so smoked still from the 150 45lb thrusters from the last workout. Sorry LT Ill get there. Run was out of order because no open treadmills at the time.
50 pull ups
1 mi run
200 pushups
150 squats
and if anyone could enlighten me about the LT Murphy story I would appreciate it

Bret,

LOL - great quote. I think I may have beaten you and Bingo on that one - banner day. Paul

Currently on leave, so body armor not available. Run was more like a mile and a half, and quite hilly.... Did all pullups, followed by all pushups, followed by all squats before running back. 51:03

20 yo male
175 lbs
38:15 without vest. Heavy feet and arms on the last 400 meters of the second mile. First Murph and so far it's my favorite.

#266 Joe- check out the link on comment #11 for some of the story

29:53 with 50 pound vest

For time:
0.30 mile Run
6 rounds of:
2 Pull-ups
3 Jumping Pull-ups
10 Push-ups
15 Squats
0.30 mile Run

The last run wasn't a run at all. Too many breaks.

34/M/5'10"/165

49:30 as rx'd no weight
First time doing "Murph"
Broke it into 10 sets of 10 pu, 20 push-up, 30 squat
My legs were already sore. I would like to try this with fresh legs and more than 5 hours sleep next time.

first "murphy" for me. 58:58
great workout

30/M/200

Bike to gym

CFWU x 0

1:07:50

Did all pullups first (broken), then pushups (broken), then 6x50 squats

20 pounds in backpack

The most brutalizing and humbling workout since my first Linda.

Made me realize just how weak and soft I am when it comes to this stuff.

19yom/150#

as rx'd, broke middle into 10-20-30 sets
1:11:19

cheers to Murph

John #224 Great job, I am humble by your efforts. Keep up the good work.

First Murph for me, and by far hardest WOD thus far. Most people go to the gym for mindless exercise...this was chance to honor the fallen hero's, and work out will a purpose.

As Rxd: 68:59
no vest
Jumped up last 25 pull ups

Wasn't pretty, but no way I was going to quit on this one.

46/M/5'8"/203

57:28 as Rx'd w/20lb tact vest
First time doing "Murph" also
Whenever I was feeling the pain...just thought of those guys on the hillside....and thought this ain't too bad.

49/m/6'/210

First Murph....Unfortunately I didn't finish. It was 97 and humid and I don't have an AC in my garage. It was just hot.

In about 46m I did:
1.2m run
60 pullups
120 pushups
180 squats

What's with all this 1/2 workout stuff and all these modified this and thats. You always see all these "modifications" when murph comes up. I understand those who need to scale it, but I say don't scale something you can actually do- but who am I. Come on everyone you can do it, no matter how long it takes, that's how you get better.

aproximately 39:00 as Rxd- accidently ran an extra 200m lap.

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

21/220

wod as rx'd
47:53 (no vest)

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

34 YOF BW 111

1 mile then
100 Pull-ups (most jumping) then
200 push-ups then
300 squats then
1 mile

58:33
My first Murph - best/toughest workout yet - loved it! Wasn't sure if I could do it...almost cut it back or broke it into sets of each exercise but I wanted to complete each exercise before moving on to the next one even if it took more time. Gives a great feeling of accomplishment!

CFWU
Rowing "half" Murph (time constraints): 24:10

19YOM/6'/168lb
wod as rx'd 48:17
Broke down into 10-20-30
1st mile in 6:23
2nd mile in 7:45

45 202

as rxed
40:06 no vest

salutes to Lt. Murph rip

almost finished
cfwu minuts pu 12x3
got through set 8 of 10pulls 20 push 30 squats

met pukie

ran half mile of last mile met crampy
resumed the last two sets of 10 20 30 and did not finish last 30 squats
time 48 minutes and counting
next time I will finish

Grant-20yo-49:36 w/ 20# vest
AJ-35yo-50:10 w/20# vest
Skip-55yo-59:25 w/20# vest

Michelle-31:47
Laura-34:09
Erica-45:12
Jeff-44:28
Justin-43:20
Peggy-60:37
Debra-43:31
Ty-55:55
Tom-34:17
George-64:45
Mike-64:54

as RX'd 36:51

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/150

WOD as rx'd (no vest)
20 x 5/10/15

35:10

Next time I will try the vest
TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

Still can't run because of pulled groin so subbed in an 8 minute standing stationary bike ride before and after the pullups, pushups, squats.
Broken up "Cindy"-style (5-10-15)X20
No vest but carried a 15lb ball for the squats.

46:06

Although Murph is one of my favorites, I subbed the WOD of 6/17 today. 95's are wild, all in a painful 51:02. My towel was no longer accepting sweat. Have fun at the Games, tomorrow, i'll be thinking of you. BW:169, Y/A:58

Mark
41:09 2X Cindy rep particians.

Insane! Hardest CrossFit workout I've done so far. I love it! |:^}

m/37/6ft/170

Murph as rx'd w/o vest: 64:05

The two runs were 1.2 miles each.

Trying to run after the 300 squats was a hilarious experience.

As usual, the pull-ups took the longest.

Can't imagine what's on the schedule for tomorrow...

First time to do Murph

46:10

10/20/30 style X 10 for pullups/pushups/squats

24 yom 87 kg

1.6 km run (1 mile)
20 sets of 5 chins, 10 pushups, 15 squats
1.6 km run
40.31 mins

Wow that really kicked my arse! took the half hr drive home just to stop breathing heavily. Only been following the program for about 3 weeks so I'll see an inmprovement next time Murph comes around.

32/M/198

1 mi
10 x 5/10/15
1 mi

42:09

"Heavy Fran"

15-12-9
Thrusters 85#
8kg Pull ups

24:29

However: I'm pretty sure most of the pull ups did not count and I even tried to jump. Need to bring that weight down.

Thrusters were broken 5-5-5, 4-4-4, 5-4
Happy with that.

BW 150, Age 41 Female

70:14

strict pull-ups slowed me down a ton-need to work on kipping

Age 39 / 195 lb
Colorado Springs

As RX'd: 39:04

35/175

Jake--52:17 as rx'd
Laura-48:00 row sub'd for run and half rep w/ jumping PU

First off, thank you to Lt. Michael Murphy and all of the soldiers fighting for our freedom and sacrificing their own lives for all of us. Keep up the great work. It is truly appreciated.

I believe this was my 4th or 5th WOD. These are truly great workouts. I was hoping to do as RXd with broken sets but could only get the 55 pull-ups. Last few push-ups were tough. Arms very tired. Squats not too bad but left knee started to ache. All sets broken and went from one to the other to finish. Runs felt pretty good.

Total time 1:11:31 Avg HR 152
1 mile run with 20lbs of plates in backpack 9:30.96

Added .35 miles going back after dog facing off with a opossum after 1 mile run 5:36.4

55 pull-ups, 200 push-ups, 300 squats 45:27.85
1st 5 pull-ups w/20lb pack, 1st 25 push-ups w/20lb pack, 1st 55 squats w/20lb pack

1 mile run w/20lb pack 10:55.45

65:30 as Rx'd with 20# in a backpack

first time with weight. The 4/19/06 Murph was my 4th crossfit wod; time with out weight, 93:54. Today with weight was 28:24 better. What a difference a year and a bit makes.

39:31:82" to complete:
1 mile, 75 pullups, 150 pushups, 225 squats, 1 mile. Painful, exhaustion but loving it. Thanks crossfit!
32/m/192

Good post #230 Luck, and yes you are!

f/38/160/5'10

1 mile - 9:00
20 rounds 5-10-15
alternated assisted and jumping pullups
about 1/2 pushups from knees
squats no problem, then an hour later could barely walk
1 mile run (didn't check time)

80 min.
Could've done this in less time, but was doing it with my roommate. We were yelling at each other in the gym to keep going and not stop. This was her 2nd only CF wo. She wasn't about to scale (I'm a month in).

I love this stuff

Completed as Rx'd

47:21

Great WOD i can not wait until the next time. This was my first time with Murph.

First time to try a scaled Murph. 40 minutes flat

1 Mile run unbroken
50 pullups
100 pushups
150 squats
.5 mile run, legs shot; walked 200 meters

56:12 as rx'd cramped up during last mile.

37yom/185
wod
run 1mi
10 sets of 10pu, 20pshups, 30sq (40 pu legit, the rest jumpers)
run 1mi
37:00
this was my first time. BURLY!

Holy... wow. My first "Murph". That was probably the hardest workout I've ever done on my own.

As RX'd, 62:00
wasn't sure what was meant by "partition as needed", whether that was intended just for breaking one exercise into sets or doing rounds of all three; but I chose the latter, knowing that even that efficiency bonus wouldn't save me, and at just over an hour to complete with intensity, I think it was a good choice.

Broke the meat of it into 20 rounds of
5 pullups
10 pushups
15 squats

Tomorrow's my 27th birthday. Will I reward myself with a rest day or another workout? Hmmm.

Lovin' it.

Well, I was debating all day to do this or not, I had a pretty gruelling P.T. session with my company this morning. After reading all the comments thoughout the day I told myself just to get out there and do it, if not for myself but for those that can't because of injury or the "ultimate sacrifice". For those I served with over in the "sandbox" and who could not return with me.

Jumping pull-ups otherwise as required with flak jacket

39'12"74 First time doing Murph-can't wait for the other HERO workouts.

Love everyone on this site and to everyone keep up the good work and when you think you can't do it, just get out there and start it up and the rest will follow you.

69:36 as RX'd (1,100,200,300,1) No Vest

First time to do Murph

46:10

10/20/30 style for pullups/pushups/squats

Pullups were assisted

1:18:00

Knackered. Did each exercise completely before moving on.

I have enormous respect for all of you, this was hard.

M/38/6'2"/220/ Arizona
What a FINE day to start CF!!

I biked to work this morning before I saw the WOD so I did a "modified mini-Murph" this evening
9:30 mile on an elliptical
4 sets of:
- 15 lat pull-downs @250# (no pull-up bar yet)
- 15 push-ups
- 15 sit-ups
- 25 air squats
followed by a 10 min run on the treadmill at ~2.5 deg incline

total time was 47:14 and my heart rate monitor showed: Avg HR at 145, Peak HR at 194, and 900 Calories burned.

I didn't bother with a weighted vest, since I come equipped wit a 20# spare tire arounfd the waist, hence starting CF-WOD! I look forward to this awesome regimen to take me to my gaol of 190!

THANKS FOR THE GREAT INFO AND AWESOME SITE!!

3-2-1-GO!!

Heck yeah.

Scott said "I don't think you can get under 40:00.0," so I wrote what he said on my arm, fought off Pukie several times, and came in with:

39:54.79
No vest, did PU/PushUp/Squat Cindy-style (5/10/15)

Compared to last December, this is 25 minutes faster. 39 percent improvement in just over 6 months. I'm happy with that.

36YOM, 201lbs

Late Posting, did this on 6/29

K- 50% WOD
1/2 mile run on elliptical
50 Jumping Pullups
100 pushups (on Knees)
150 Squats
1/2 mile run on elliptical

Time- 38:40

N-
1 mile run
60 jumping pullups
120 push ups on knees
180 squats
1 mile run w/ some walking

Time- 57:53

I felt pretty good today, getting more strength back on a daily basis. Middle part broken into sets of 10 Cindy style.

Kate

Body armor only worn on the Pull Ups / Push Ups / Squats.

41::38

Thanks Mike, Ax, Danny, JT, Murph, and all the others who released their spirits into the Hindu Kush that day.

Tank
crossfitflood

25/f/133#

breakfast: run 4 miles = 30 minutes

WOD: sans added weight, partitioned Cindy style
1 mile run
100 pull-ups (full ROM, some kipped, some not, grip varied in late sets)
200 push-ups (chest2floor to full elbow extension)
300 squats (ass2grass to full extension)
1 mile run
46:00

o momma, this one wuz killer. hecka glad this didn't come up on a bball day.

Age 51/BW 240# MURPH kicked my butt. Your team's sacrifice is remembered SIR, SEMPER FI. Rowing MURPH 2K row/100 pullups (most jumped)/200 pushups/300 squats (last 30 were OHS @ 45#, just because)/2K row = 62 minutes even.

We just don't see this sort of stuff in the Australian Military.. It took me 1h 03min which is a bit slow I suppose. I realise what you mean about small blokes being stronger than big blokes. I'm 6'3" and 99kg(about 218 lbs) and I struggle, although I'm overall fitter than a lot of guys. Like a religion I've converted to Xfit.. Most people I speak to about it aren't bloody convinced however.. I reckon I'll just have to crack-on and let the results speak for themselves.. Cheers team

This was a tough one! it took me around 45:11!

well first time i did "murph" for the first time, wow! 44min 32sec. had to slow down the final mile do to a close incounter with pukie. as rxd 5/10/15, all sets unbroken, still no kip!

R u kidding me?? This just about killed me....

24/F/165lbs

2.5 mile run (19:45)
50 pull-ups
100 push-ups
150 squats
1 mile run home -- walked the other 1.5 miles

I had to down scale a bit...this took at least 50 minutes. Lost track of time towards the end.

Murph is one hell of a workout -- kuddos to you amazing people! I keep on keepin' on!

as rx'd, w/ flak vest & sapi plates

56:33

7777777777777777777777777777777777777777

42:25

TEAM KINNICK WOD #5 ( I think... or 6)

Jake 21yom 5'7 157bw
-1 mile
-50 pull ups (jumping)
-100 push ups
-150 squats
-1 mile
----41:38

Giermaine 25yof 5'4 159bw
-1 mile
-30 pull ups (jumping)
-30 push ups
-75 squats
-.5 mile
----35:10

Jeremy 27yom 5'10 206bw
-1 mile
-40 pull ups (2 sets of 15, 1 set of 10 all kip, then sharp pain in the shoulder blade)
-100 push ups
-150 squats
-1 mile
----42:45

Scaled it down today. Trying to keep the time down and work more on stamina and short durations of work. If that makes sense.

51 mins as rx'd (no vest though)

44:06 no vest

Cindy style. Met pukie in the middle of a pushup round. Took a hard & hideous back swallow, laughed and went on with my business.

Wrote "Murph" on my arm and leg before workout. When it got tough, I looked down at the name, thought about how hard he fought and how much he endured, called myself a "pu$$y" and kept on keeping on.

15 min faster than my last Murph, and not scaled at all. Thank you CrossFit!! Coach Glassman is a genius, and Coach Young is a master wizard.

And, the best part: the anticipation of how it was going to feel. I thought about it all day. Second best part: the awesome euphoria that engulfed me the minute I was done. A girl would go a long way to feel that delightful delirium...

Semper CrossFit
-Karen S.C. Murphy

God Bless you Michael Murphy

What an ass-kicker.. My legs were like jello at the end and could not manage to complete the run.
49:43

45:12
sub'd row for run

This is my all time favorite WOD. Last time I didn't have IBA and I wasn't able to do all kipping pu's. This time wearing IBA and ALL PU's were kipping (no jumping).
59:06

sasasasasasasasasasasasasasasasasasaa
CFWU 1x15 (extra stretching)

50minutes
all much broken--p/u 10--jumping last 30
pushups 10/tried to pace--didn't work
squats--50 pace--lost count
great work out

40yof, 146lbs

Did this today (Saturday). I've been feeling under the weather lately - I'm often light headed and slightly dizzy. Not sure why. Didn't feel up to it last night.
Also, due to knee/calf injury, had to sub rows for running.

1600m row (7:11)
100 pull-ups (assisted, -45)
200 press-ups
300 squats
1600m row (7:07)

Went straight through rather than mix up the exercises. Even with assistance, the pull-ups were broken. I have real trouble with pull-ups - it takes as much effort for me to do one unassisted deadhang pull-up as it does to deadlift 100kg (220lbs).
Press-ups were broken: 20, 15, 15, then sets of 10.
Squats were broken: 150, 50, 100

Running rather than rowing would have made my time 4-5 minutes longer.

First time using 20lb vest for Murph. 47.42, which is about 10 minutes slower than my last (vestless) time. The vest really twists this thing - the run at the beginning eliminates whatever pop you might have in the legs.

Thanks Crossfit for everything. Thanks Michael Murphy for giving all.

Tariq

I ran my first mile in under 9 minutes and intended to partition my lifts into 20 rounds of 5/10/15 for pullups,pushups, and squats. Pukie found me this morning on round 10 in my 13th squat. After “reganing my composure” I clammered over to the treadmill for a 10+ minute mile and left feeling defeated. I completed this 1/2ish WOD in 52 minutes. Kudos to everyone that completes this WOD as Rx’d…

41 yom/ 205#

68:45

1 mile run 7:50
5 X 20/40/60
1 mile run 9:57

Every set broken, all exercises done with the best form until muscle failure did not allow even one rep after short break, then went to "cheater version" of exercise. (I won't call them "girl" push-ups or girl pull-ups because I can only hope that I will someday be able to perform as well as the female athletes who are associated with Crossfit.)

WEll it's the second day after Murph.. I CAN BARELY MOVE! AUGH! :)

I did it in 47 minutes, but I had to cut the exrecise numbers in half. By the time I hit 7 I couldn't count anymore, and did lose track at times..

41:36. Seconds off my last time. I did not help that I did Cindy on Monday and ran the 5k just yesterday! Pushups one again on an elevated surface, about 8". That is where I spend most of my time.

Mike: partioned 10,20,30 only had to break up last 5 push-up sets-42:50
Erin: Modified: 1.5 mi, 100 back ext, 200 sit-ups, 300 squats, 1.5 mi: 53:20.

42 6' 215
50 min 5 seconds, man that's a killer.

30 y/o female, 116 lbs.

I did pull ups w/ a band AND some jumping, mostly knee push ups and it took me 90 minutes.
BUT...
I did it! And I am damn proud!!

46/235/840

~59 min. Angie style, no pack, in the rain.

God Bless LT. Murphy and all those who sacrificed to protect freedom and liberty. God grant comfort to the families of our fallen heros.

6'5" 210

39:21...get some, go again

27/m/215

38:15

--

Murph:

Attempted Friday. Did not finish.

Actively fought off Puckie for nearly 30 minutes.

Hopefully next time Murph. RIP.

--

J-
Jumping Pullups halfway through
All sets broken but done straight through Angie style

Time- 1h 12 min

Definetly a mental WO.

51:03

Wowsers, first time ever with the vest and an outdoor run up the OPT trench.

43:47 as rx'ed, almost 7 minutes better than December '06. Did 20 sets of 5,10,15 for the middle, last run was brutal.

Pre-hang power cleans.
Post-cry long time.

M/40/160

Not a runner. subbed 2k rows for each run. kept both rows just under 8 minutes. completed all reps before moving on to the next exercise. my thighs are fried after doing yesterday's thruster/pull-up workout. no rest day for me. boo hoo! 3 - 2 - 1 GO!

50:55

30/m/215

1:33:53

1.4 mile run (distance around the block)
5 pullups ---\
10 pushups x20 sets
15 squats ---/

Not a great time but all the pullups were strict with a slight kip but not much to speak of (my pullup bar is only about 6.5ft from the ground so it's hard to get much of a kip going). Pullups are definitley my downfall any time I do a WOD.

36/m/165/5'4"

No vest. 42:55

43:44
with 25# vest as rx'd

First time performed as rx'd. Much tougher with the vest than without.

10 rds Cindy style
5 rds 10, 20, 30

2nd week into crossfit...

6'3"
218

time: 1.01.26

'Murph' 1 mile row subbed for run

56/M/191 45:41.9

46/F/125 45:45.9

1:20
see Saturday 070630 for details.

1:07:50. The last mile was hard. I decided to do it outside, and it's fairly muggy. It probably took me 20 minutes. Best I could do today. I wasn't malingering. I'm just big, and not enough of my bigness is muscle. I got the dry heaves twice, too, which slows me down, as it tells me the real heaves are right around the corner.

Someone likely said this, but if you think of this workout as Run 1 Mile/20 rounds of Chelsea/run 1 mile, it's not that tough mentally.

RIP Lt. Murphy.

cfwu x3 mod
1/2 Murph
32:40

45 y/o - 6'- 225#

42:28 as RX'd (No vest)

Holy cow...I was unaware how much weight you could gain in your legs during a workout...I think my legs were about 250 pounds heavier for the second run (well walk/run)...at least it felt that way!

Rest easy LT.

37yom
5'10"
205#

as rx'd
1st mile w/ 20# vest=8:13 mile
25 pu's w/ 20# vest 75 w/out
25 pushups w/ 20# vest 175 w/out
25 squats w/ 20# vest 275 w/out
2nd mile w/out vest=aprox. 9:30 mile
Total=49:45

35:09
partitioned as 10-20-30
runs on treadmill

no vest

47:23

49:15, as rx'd, 20 lb vest. Slower than last time.

CFWU x3 (1/2 PU's & Dips)

WOD
:32::06

I did this yesterday but wasn't able to post it till now. Done w/out a vest, but after spending all day in the sun and heat here in the South, I was left completely smoked after it. Lost a :01::40 to taping my wrist part way through.

R.I.P. Mr Murphy

Get some, Go again!

28/215

As rx'd, 30 lbs vest (didn't want to take all my gear off, just took out mags) angie style

1:24:03

That hurt.

Did not wear vest-

Did outside at CHS track

PUs on top rail of chain link fence

Whatever works.

32:55

hiked in to Finger Lake today (3200' gain, 7ish miles)

A bit confused...actually did that hike thursday, today (Friday) climbed Middle Palisade 14,040' from Finger Lake and hiked out (3200' up, 6400' down).

42/205

47:30

Treadmill runs (Iraq). 20x 5/10/15. No vest.

Posting a day late.

Didn't partition exercises:
1 mile run, 100 pull ups, 200 push-ups, 300 squats, 1 mile run in that order. Maybe it was harder this way, I don't know, but I am still tender today.

58 minutes

messed up my time on my post: it was actually 1hour and 22 seconds.

31/195

49:00 flat

48:15 as rxd with vest...30 yr old 180 lb 6'2" male

51:33

10 rounds of 10/20/30
had to feed meter so 2nd run was to car and back, between rds 7 and 8

30:30 and gave up
Did all 100 pull ups
160 push ups
240 squats
Was going to meet pukie if I did any more. Still shaking and dizzy. At Xtreme.
Caveat--spent the whole day at the drop zone in 95 degree heat -- still 3,2,1, go...

Wicked in a good way.
38:00
First Murph encounter. Broke it up like Cindy, 20 rounds of 5 PU, 10 pushups, 15 squats, with the mile run on each end. 7 mph, and 7.2 mph on treadmill.

As prescribed, without vest... Total time 48:24.1

1 mile run - 7:22.8
Partitions (x5):
20 Pullups / 40 Pushups / 60 Squats
3:19.0; 5:16.6; 7:13.8; 7:49.3; 7:34.0
1 mile run - 9:48.7

Both sub'd row 1600m for run
N: 44:42
J: w/ 30 lb 4 oz vest on: 50:18

As rxd': 41:56

Little over 1 mile run!

33/202/wk1

33:30
ran .5 mile run
25 pullups w/85 lb assist
50 pushups w/last 20 on knees
75 squats w/body weight
ran/walk .5 mile run

This was rough, I don't know if I'll ever make it to the full crossfit work out.

m/39/200ish
51:28 with sub 2k rows front and back. all else as rx'd. (12/10/06 in parenthesis)
row 1: 8:03 (7:57)
Pullups: 13:09 (13:25)
pushups: 12:21 (10:57)
squats: 8:58 (10:46)
row 2: 8:45 (9:01)

pullups surprised me being faster this time. elbow's been sore for a while so I expectted this to hinder my time. Didn't expect massive slowdown in pushups or speedup in squats! overall faster by about 40secs. Not the improvment I wanted but understandable a little.

32/f/wk1

Ran .5 mile
Pullups - 25
5 w/45lb assist
15 w/55lb assist
15 w/70lb assist
50 pushups 3 standard 47 from knees
120 squats w/body weight
ran .5 mile

I forgot to add the time, it was 32 minutes

I shouldn't have drank last night. I didn't make it through.

Finished
1 mile (6:42)
80 pullups
144 pushups
210 squats
52 min total

16yrs/ 160lbs/ 5'8

I was drained after a week of camp and only did half of all the reps.

about 1 mile
50 pullups
100 pushups
150 squats
about 1 mile
33:07

time for some rest

I'm a day late. This one was one of the hardiest I've ever done.

27yrs/M/164lbs
No Vest
As rxd' 33:38

BIG RESPECT TO MR. MURPH. I will call him MR. until I can take him out without almost hurling. Could not finish pull-ups as I haven't done them in ages.
1 mile (6:12)
50 Pull ups
200 Push ups
300 Squats
1 mile (7:02)
1 tired and humble guy

1:07 as rx'd. Did it inside due to weather. Had to work in on p/u bar. Ran on treadmill.

34yom
230
76"

as rx'd 44;48

1 mile, pull/push/squat broken in sets - 10/20/30.
1 mile.

Very tough workout.

11k bike and 1k run to gym, 1 mile treadmill run, MUPRH = 54:00min. Cindy-style (20 sets 5/10/15), 1 mile treadmill run, 1k run and 11k bike back home.
Then beer.
Thanks, Crossfit.

1 mile = 7:56
100 jumping pullups = 11:07
100 pushups = 7:52 (arms were shot)
300 squats = 22:33
1 mile = 9:14 (58:43)

last time
051126

at home, 20# rucksack

1:20:59

this time
070629

at home, 20# rucksack

1:31:18

53:56

Did as Rxed, all sets broken, only did 150 squats for time-reasons

I combined Murph and the Power Cleans. 1:19:55
It hurts to breath.

42:31 as given.

28/M/5'11/162

1st Murph. Tough but fun.

Tim: 51:00 as rx'ed

PR by 16+ minutes

(felt like murder)

bwt 240 age 31
time 1 hr 6 min

ran about 1.25 miles each time cause messed up on distance.
did cindy style 5/10/15 on pu's/pushups/squats

LT Murphy, thank you for introducing me to Pukie. As RXd, no vest, 44:50.

29yo/M/5'4"/175

did a 1/2 Murph before I was DONE.....ran 1 mile, did half of the pullups and push and squats and then ran another mile...46 minutes.....need to do with a group for motivation.....will do full Murph within 6 months

saved Murph for today, no time restraints.
subbed 2k rows for runs (knee)
finished in 97+ minutes; gave it all I had in salute to Lt Murphy et. al. for giving all they had.
58 185 C, 2/17th, 101st

56:00

53:30, 100, 200, 300 done in order, not cindy style. Thought I'd get sub 45, but 3 hours sleep last night after a 15 call shift with a 3 hour fire in turnouts in AZ heat, ughh. Oh well, better next time.

47.36
Treadmill Run Incline 2 Speed 13~15
100 Kipper
Push Ups off Hex DB Handles
Squats to D Ball

M/31/197

Oh, man I sucked at this one.
48 mins

Reps as rx'd (100,200,300)
Had to go to the knees on the pushups after 110.
Left a big ol' pushup sweat angel on the ground.

I don't know if doing the reps all together is worth it - proally coulda done 20 Cindy-type rounds faster and stayed off my knees.

M/17/135

did the workout as rx'd, finished one type of exercise before the other. Is that how the rules are btw? Or can you split them up into rounds of cindy as davej mentioned?

59:41

As directed.
1 mile run
then...
100 pullups (no bands, no jump pullups)
then...
200 pushups (all clean)
then...
300 Air squats (a$$ to the grass)
then...
1 mile run.

Brutally horrifically epic.
1 hour 10 minutes of pure hell.
48,M,235lbs

32 yom/195

1 MR with interceptor body armor (IBA)
50 pullups
100 pushups
150 air squats
DNC ran out of time
had to take IBA off after first 25 pullups

34 yr/male

1 mile run
100 pull ups
200 push ups
300 squats
1 mile run
no vest

1 hr 5 min

38:51 as rxed- no vest.

25/M/220
first WOD

didn't exactly know how far a mile was while running so ran for 10min.

50 pull
100 push
150 squats
ran for 10min.

45 min.

And im in pain.

As rx'd but with 10 pound kevlar vest. 36 mins.

40:42 as rxd (although passed on the 20# vest; thank you).

Lots of room for improvement on this one!

First WOD did the Murph a few days late

mile -5:40
pull-up in stes of 5
push-ups in sets of 10
squats in sets of 25 or 10
mile - 6:16 (That would have been faster but the treadmill would only go 10 MPH. I'd run outside but I guess i'm just sick of running in the Florida heat) AWESOME!

Total time (no vest) - 38:35

#################

Sub'd pulldowns, no pu bar

48:46

160#/33yom

First time I've managed to finish "Murph" - great workout

No vest: (48:15)

30:54
1 Mile Run
50 Pulls
100 Push
150 Squats
1 Mile Run
30:35

light stretching
321...go
46:29

25:30

1/2 Murph

2.5 laps around playground
50 Pullups
100 Pushups
150 Squats
2.5 laps

CFWU X 3 (1/2 pu's and squats)

first workout in two weeks after back injury
WOD
:38

Movement Prep warm-up
51:05
To Blackwell (along 1 mile route) and back.
PUs: 10x9-5-5
Pushups: 20-20-15-15-15-15-10s…
Squats: 70-50-50-50-50-30
Not happy with the time (may have done extras somewhere here, it's very difficult to keep count)

SAD SAD SAD!!! 34 y/o M 6' 194# WOD as Rx: 88min7sec. Squats almost broke me but I finished. Second 1Mi run was more like a crawl. Rubber legs!!

23 y/o Male
CFWUx3
WOD as rx'd
broken up sets 5 10 15
time: 32:30

as rx'd

broke sets up into 15 squats, 10 pushups, 5 pullups

disappointed with time of 64:09

first mile was 6:58
last mile was 11:00

got lightheaded, but still took too many breaks

forgot to add, all sets complete, no jumping pullups

24 yom
210 pounds

interceptor body armor with SAPI plates
did movements Cindy style
nearly threw up
strict pull up,push ups, and air squats

44:28

42:20 Almost met pukie halfway through the second mile, swallowed it down and turned the speed up.
Broke up movements like 'Cindy', all pull ups performed with good form, no kicking or jumping.
After 5 sets, my trainer saw me and told me to do BOSU jumps instead of BW squats, so had 15 sets of those.
I salute you Lt Murhp and 'Murph'

1st 'Murph'

Sub'd 1 mile run for 3 mile ride (no sitting down) with 8yr old son sitting on seat - alt to weighted vest. A third of it up hill. (15-20mins - didnt check watch)
Pu's/Press ups/Air Squats and 3 laps round block to finish (probably 2/3rds of mile)
Another 62 mins. Pu's slowing me down - breaking them down into 3's with too long pause between.
Felt dizzy and sick from round 4.

Well that sucked. It never ceases to amaze me how fast you can lose it...

Run 1 mile
50 pullups, 100 pushups, 150 squats (sets of 5/10/15)
Row 1600m

31:26

Embarassing. But comin' back...

Gina

43:36

Wayne

44:16

28/F/100#

Murph (Cindy style)

29:14

both runs on TM roughly 8 min miles. almost 30 min improvement from last time 8/2/06.

25/bw 205

as rx'd 49:52
no vest

For time:
1 mile Run
100 Pull-ups (2 regs/3 jumps last 60)
200 Push-ups
300 Squats
1 mile Run
66:36
5/10/15 sets

1st attempt at Lt. Murphy.
~1.5 mi run (approx) 7:29
50 pullups
100 push ups
150 squats 12:10
~1.5 mi run (approx) 8:38
Total time- 28:27

first murph

100 pullups
200 sit ups
300 squats

54:06

brutal

This was brutal, not to mention I had to do it after 36 hours of flying. Anyways:
1-Mile-7:10
10-pull-ups, 20-push-ups, 30-squats with 45lbs
I kept with the 10-20-30 for six sets then I puked, guess I shouldn't of had the french toast for breakfast.
Five minute break and knocked out the last four sets.
2nd-Mile 7:25
Overall Time for sets 30:06

Age - 32
Ht - 68"
Wt - 205#

CFWU(10) x3, subbed 24/96 double unders
Rest

WOD - as Rx'd, Murphy (1 mile, 100 pull-ups, 200 push-ups, 300 sit-ups, 1 mile). Broke it down in Chelsea sets.

Mile - 8:15 (171 HR Avg)
5 sets - 7:30 (170 HR Avg)
10 set - 7:33 (173 HR Avg)
15 set - 9:29 (170 HR Avg)
20 set - 8:14 (171 HR Avg)
Mile - 8:31 (177 HR Avg)

Total - 49:34 (171 HR Avg)

Got a drink in the middle that cost a minute. Did a Chelsea round every 1:30, then just did a 30 sec rest near end.

35/m/152/67

First "Murph" workout

1mile: 6:20
20 rounds of Cindy: 27:07
1mile: 11:37 (had to wait for treadmill for 1 minute, but didn't mind the rest!)

Total: 45:04

38/M/195--Syracuse NY
Especially tough after the Franathon yesterday. Back to back 100 pullups and lots of squats
As Rx'd (no vest): 40:35

38/M/195--Syracuse NY
Especially tough after the Franathon yesterday. Back to back 100 pullups and lots of squats
As Rx'd (no vest): 40:35

1 mile run
50 pullups
100 pushups
150 squats
2 km row

1:05:00

As rx'd : 57:51. I did all of the bodyweight stuff 'Cindy' style, but I'm not sure that's the best way. I struggle on the pushups.. Was thinking it might be better to break them down into bigger chunks in order to power through more reps and leave rest during the easier stuff.. ?

From Macdonald Campus, Sainte-Anne-de-Bellevue, Montreal:
Nick Patocka (2 X 1.33 miles; no vest) 46:10
Patrick Owen (2 X 1.33 miles; no vest) 53.58
Lindiwe Sibeko (2X 1.15 miles; no vest; sub. pull-ups w/ pull-downs) 57:30

Loved it!!

1 mile run
100 pullups
50 pushups
50 squats
35 mins

50:05 it was... hard

39:33

paced myself
1:04:15

As Rx'd, with a 20# backpack. I partitioned the midsection into a 20-round Cindy. Shaved about 5 minutes off my inaugural Murph from the early winter, and that one was done without the weight.

43:43

m 34 bw 155

Done at 86 NYSC.

10 pounds lighter and 2 minutes slower than December but form on air squats were all at or below parallel. Banged out 18 pullups and 25 pushups to start. Squats were all sets of 25.
Run on treadmill was 7 minute mile to start and then varied on the final mile. I really feel like this should have been faster. I want to break 45 minutes on this one.

54:11. No subtractions for travel.

m/35/210#/6'1"

55.11

first time, all but 50 pushups completed(right shoulder problem)

33/M/165# Cincinnati,OH

first ever WOD, as RX'd : 46:30
I did 10 sets of 10/20/30 between the runs.
This kicked my behind.

PS I think I'm hooked!!!!

33/M/165# Cincinnati,OH

First ever WOD, as RX'd 46:30
I did 10 sets of 10/20/30 between the runs.
This kicked my behind.

PS I think I'm hooked.

age 17 bw 170

48:20 with no vest
finished pullups, pushups, and squats in order
final mile was 7:00

wow......that was not very easy at all.

Did full miles, halves on everything else.
My legs were completely retarded after the squats, and my run had to be comical to watch.
Lots of ground to make up after the last month of Leave and TDY.

41:20

Did Murph "lite" on 6/4/07

First mile - 7:42
50 pull-ups
100 push-ups
150 squats
Second mile - 9:30 (bad case of side stitches)

Total time: 32'ish minutes (didn't have watch & was using wall clock)

WOD as rX'd with a 20 lbs weighted vest

1:01:03

first time trying a weighted vest....good challenge!

I am so disappointed in myself. This absolutely kicked my ass. Didn't even finish.
1 mi run
5 rounds of 10, 20, 30
4 rounds of 5, 10, 15
hit the wall there at 34 minutes.

with IBA with SAPI

I will conquer this workout.

cfwux3
subbed mile rows for runs since raining outside
35:05

29/m/175

Subbed 2.5 mile bike ride to park for 1 mile run.

Total time: 1 hour

Age 35
BW 182

CFWU

1:02:10 as Rx'd

Almost bailed a coupla' times with various BS excuses. Glad I stuck it out. I'm finding that sometimes simply having the bar set higher than I'm used to is motivation enough for doing far more than I thought myself capable of.

Thanks Coach!

L: minus second run 100 / 200 / 300
P: minus second run 17 / 90 / 135

:40 min

49 min as Rxd

Great Workout I loved it, I kicked my butt, but everytime I wanted to quit I thought about who this was named after and that kept me going.

I can never let this one pass undone.
I did it on July 4th, thought it fitting
42:27
will have to double check distance to be sure.

as rxd : ran outside with a 20lb vest.
5 10 15 cindy style
62 min 12 sec
hated/loved every brutal min.

21 y/o male 210#

1 mile run - 10 min
100 pull ups - 12 min
200 pushups - 9 min
300 squats - 11 min
1 mile run - 11 min

total 53 min

Been off a week. Maybe explains why I completely failed at this one. I probably should've tried the scaled version, although I HAD to scale it myself. Anyway, I couldn't finish. I spent more time trying to keep the nausea "at bay" than I did the actual exercises. Here's how it went:

1mi run - 7:30
100 pu (started w/9 assist, moved up to 12")
200 squats
100 push ups
1mi run - 10:22

total time - 57:37

VERY disappointed.

as rx'd (with Vest) except sub'd 8 min of bag/run in place/high knees for runs

8 min
pull-ups took 6:42
push-ups took 4:36
squats took 9:15
8 min

36:32 total
Need to try to partition next time

Hah! as RXd
didn't finish on thursday.
Finished today
58:57

M/23yo/150#

39:57 as Rx'd

Approximate Breakdown:
1 mile run: 5:45
100 Pull-Ups: 8 mins
200 Push-Ups: 10 mins
300 Squats: 8 mins
1 mile run: 8 mins

"Murph"

For time:
1 mile Run (2% incline)
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run (2% incline)

Time: 54.10

M/31/178

49:24 as Rx'd

sets of 10 PU's, 20 Ring Push Ups and 30 Squats

had a baby on july 11th, so playing some serious catch up.

6'2" 31 185

ran 1st mile 7:50
"cindy style"
pullup,pushups,squats
Gym treadmills full, so hopped on a bike a biked 4 miles

47:23

1 mile run
10 sets of:
10 pull ups
20 push ups
30 squats
1 mile run

no vest

44.56

29, 5'9", 200 lbs.

As Rx'd (with 20 lb. vest)
Complete in 62:51

38:53, as Rx'd.

At 51 min mark had to stop / was getting dizzy
Completed 1 mile run, 50 pull-ups, 150 push-ups, 225 squats
Form was excellant on Push-ups and Squats
Used gravitron for most of the pull-ups

time: 36.26 The last mile felt like 10 miles. Does anyone know Crossfit gets the music for the workout videos? Very motivating!

070629 @ 0800 070821
CFWU 15 x 3 (0 PUs)
WOD: 'Murph' (RIP)
as Rx'd except did 100 'normal' Push Ups, and 100 Push Ups from the knee...
t= 58:40 (7:53 and 9:21 for the 1 mile runs, 41:26 for the torture in between)
Really thought the PUs or Squats would get me, as I did light'n'long (070627) the day (19hrs) before...but the Push Ups got to me first!
Next time going for sub-55 (50 maybe), and 100% as RX'd...

1 mile run
100 pull-ups (50 jumping)
200 push-ups
300 squats
1 mile run

52:24

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