another murph!?!?!?!?
god help us all

Is it o.k. to partition the PU/SU/Sq. in rounds of 10/20/30? Or are we supposed to do all 100 PUs before moving to the SUs?

Corrected. I meant Pushups instead of Sit ups.

should the vest/armour be worn for just the runs or for everything?

I knew a guy named Murph, and there is NO WAY he would ever do this, or make me do this.

Yessss. I've been waiting for another murph. Even tough my abs and lats are still pouting from 150 L-pullups. Look forward to it

Comment #2

The answer to your question is posted with the workout

'Partition the pull-ups, push-ups, and squats as needed'

Both links to the video are broken.

TGU sit-up is one of the best exercises out there. Works well for the hardcore crowd but also for the entry-level folks with limited capacity.

gonna be crazy.... :o

and yeah, links are broken for me too!

YES. Can't wait to rock this out! Murph is by far my favorite!

(Hint: Don't warm-up TOO much before this!)

In my opinion Murph is the hardest workout in the Crossfit catalgue. Whoa be unto us who perform him on this day.

Oh me, what a way to get back on track after coming home with the baby. Time to get on the pain train, bring it on!

I think i'm going to partition the pull-ups, push-ups, and squats into 6 rounds.

1 Mile Run
17x5 + 15(6th rd) pull-ups
35x5 + 25(6th rd) push-ups
50x6 squats
1 Mile Run

This almost sounds too challenging but i'll give it my best shot

Love this workout....not only is it a tough one (aren't they all) but it is a Hero workout which always gives me a little more push.

NOTE TO ALL CROSSFITTERS: No matter where you live, there should be no complaining about the heat when you have to do Murph. There are soldiers overseas that are in heat worse than anywhere here in the states, yet they still push on to get the job done. Do the same.

wow....I do have a 20# x-vest, and I'm just really broken up over the fact that I loaned it to a local MMA fighter who has an upcoming fight in Dallas. Wow I don't know if I'll be able to sleep so well, tossing and turning, thinking 'bout this freakin workout!

Hopefully Tropical Storm Erin won't get in my way tomorrow morning...I'm in Corpus CHristi, Tx...no way is it stoppin me from runnin! I'm doin it no matter what!

19/M/190

Got my PR on Murph last Friday 33mins. By far on of my favorite workouts.

PT Pyramids:

1 way to do these is to imagine a pyramid with steps going from 1-10. For each step, do 1x pull, 2x push, 3x squat:

set 1= 1 pull up; 2 push ups; 3 squats
set 2= 2 pull ups; 4 push ups; 6 squats
etc

Count up to 10 sets and back down to 1 you'll do Murph with a nice built-in warm up and cool down ladder.

-Kindred

Links should be fixed now.

You know whats great about doing this workout tomorrow? That tropical storm hits my area tonight.

Hell, if it ain't raining, it ain't training.

Question, do ya'll go balls out on the first mile run or do you try to pace yourself and maybe make a better time by not collapsing during the bodyweight work? I usually like going as fast as I can on the first mile, but I feel it hurts my overall time, if I ran it maybe 2 min slower I could make up time later on cause I'm less tired. Any thoughts?

Oh my gosh. This will be one of the first workouts I have to do alone instead of at the Black Box with my homies. I'll be missing you guys and your encouragement more than ever tomorrow.

The members at my new globo gym are going to think I'm nuts!

It will either attract some clients or scare them away...

#23 thats what i go to too.. hopefully this one is an outdoors one for me though

i seriously got butterflies in my stomach when i read this. i'm excited

#2 FW
Yes, you can partition your exercices as needed. As a matter of fact, I like to break it down into 20 mini sets of 5 PU, 10PsU and 15 Sq. It allows me to breeze through a lot quicker than say trying to power out a set of 20 pullups. And, you don't get tired as fast; in fact, I only take at the most 10sec rest between mini sets starting at around rd 15-16 and still manage to finish the WOD in about 35-37min. Hope that helps you.

oh and one more thing...i know this isnt a huge deal for most people, but i did my first unassisted dips today. i'm 22 and thats the first time in my life i've ever been able to do that. crossfit is definitely the reason i was able to pull it off. thanks coach!

#22 - Catfish
For me personally, I will always go pretty hard on a run of .5 miles of less (11 MPH if on treadmill) but for a mile I am going to pace more. Probably 10 MPH on first mile, 9 on second. The thing about this workout is, the pull-ups are going to start failing me part way through and I will get some cardio rest because I can't pull myself up.

hands down the best workout. last time i did this i came in at 29 mins. never have i had the urge to vomit during or after a workout, but i was feeling pretty light-headed afterward... then i had to run a few more miles at pt. that was crap.
pretty beat up now. would be lucky to match 29 again.
to all who embark on this workout, have fun.

congrats Zach, keep it up and you will be knocking out muscle-ups in no time!!

Oh... boy. Today would be my rest day on my cycle, but I may have to give this a go. "Murph" stands as the hardest workout I've ever done, at 62min last time. I think I can do better this time around. Looking forward to it.

YES... this will be first time Murph and I cannot wait until tomorrow

ugh oh, this is not what i want to see after just getting home from a 5 mile run! 3-2-1-go!

so what do I do After my 100lbs TGU?

# 27 Zach

Your dip achievement is a big deal, that's what CrossFit is about to me, breaking fitness barriers, I never thought I was capable of half the stuff CrossFit puts me through, carry your unassisted dip with pride.

Leaving on a another three day work shift...gonna do this one on Sunday. Since I don't have a vest, I am going to try it non-partitioned to kick it up a notch!!

If I could kip on the pull-ups it would be something near human for me - you can't do that in a crazy technogym apparatus, so my body will need to take the dead-hang strict beating.

Thanks so much for this crossfit journal!! Im going to make me a pair.

First off thanks to Lt. Michael Murphy, his Seal team; and all those men and women serving our country and their families. Your sacrifices are not forgotten.

Second, I love this WOD; It was my first ever crossfit workout. At the time I thought "these crossfit people are truly insane" I still think you are all insane, but I love you for it.

6'0" 205# M

43:00m sub row 1600m for 1 mile run. body wt. only

I am an LEO in So. CA. Earlier this year I did my SWAT O-course quals and was gassed at end of my time of 8:15. I went back to my usual workouts and felt I was not going anywhere. In Late June, I found CF and have been doing it ever since. Today I ran the course in 6:15. Two of my team mates who had also started doing CF dropped around two minutes on thier times. Your program is amazing and you have a new bunch of believers.

BRC

I have an hour and a half between training sessions tomorrow. I guess I will have to try this one with the vest and no partition. My 9am clients can call 911 for me when they get there.

what is a good time for Murphy with and without body armour or vest?

48.32
Trail Run 1.6 approx
Kippers off Gum Tree
all else normal

"I wish it would suck more."

WOW! 1st Murph ever. As RX'ed 44:33 (runs on treadmill @ 1% incline).

Just finished reading the book "Lone Survivor", talks about the members of Seal Team 10. Truly amazing, and inspirational. God bless all our members of the military, who go into harms way daily. For all the families who have lost a hero, may God bless you, and thank you for your/their sacrifice.

Hooyah to that Angel. "Lone Survivor" was really an incredible book. God bless all the members of our armed forces and keep them safe from harm. They make this country what it is and their sacrifices will live on in our hearts forever.

As for the WOD, this is what I'm talking about. I'll keep the heroes of SEAL Team 10 in mind when I'm doing this.

I am having a lot of knee problems. Tendenitis, got good shoes, wrap my knees, but nothing is helping. I ice and heat regular and lots of ibupro...just wondering if anyone had some good fixes. Went to the doc and he told me to quit working out:), can't do that!

That was brutal. I haven't been soundly defeated like that since my first few months of crossfit. Granted I have been scaling as needed over the pst six months, but I wasn't even close this time.

#47 Is it patella tendinitis? I had a bad case of that for both high school basketball and college football. The trainers used to wrap a thin wrap of tape around my knee just elow my patella to keep from causing inflamation. It actually did provide some relief, but ultimately rest and ice in the off-season seemed the most effective. And ibuprofen, before I would actually excercise. I would sub swimming or biking in for running, but I don't know what else.

53:33.69

Run: 6:58.12
PUs: 13:46.4
Pu: 14:08.3
Sq: 11:05.59
Run: 7:35.28

Colm
-Once again humbled...

5min rope skipping CFWUx3 (minus OHS, PU and dips)

WOD: 35:07

- No weight vest on the runs.
- Executed the workout "Cindy style" (5:10:15)x20

M/38/5'11"/168

Did following:

3 sets of:

10 knee to elbows
10 SL deadlifts x 95 lbs
10 pullups (dead-hang)
15 dips

12:50 (pr)

Hey, good news all- Pukie made an appearance here in Washington, DC. He was pleased to say "I am glad to start nice and early here on the east coast- I have a LOT of stops to make heading westward."

1 Mile- 6:06
Partitioned 10 Pulls, 20 Push, 30 Squats for 10 Rounds
(Pukie helped on round 8)
1 Mile- 7:55

Total- 42:27.

"I wanted to breath smoke."- Tyler Durden

48:04

53:37.
second half of chins on gravitron as i was close to death, low abs still in ribbons from L chins the other day!

This is 100 strict pull ups not 100 kipping pullups

Love it. Can't wait to start this one. I plan on killing my old time!

www.angrydalty.com/crossfit.htm

M/48/5'10"/176

"Murph" with no weight

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

35:39
---------------------------
Compare to 070629

"Murph" with 7 pounds of body armor

54:15

BW: 165
"Murph"
As Rx'd
Didn't partition anything.
Completed each exercise before moving on.
Time: 47:49

1 mile - 8:00mins
20 sets of 5/10/15 - 35 mins
0.5 mile - 4:01 mins

Couldn't stomach to do the last 0.5 mile. Just didn't have it in me after doing all those Pull-ups, push-ups, and squats. Almost got a little visit from Pukie.

24/M/154/5'7"
Did the workout for a total of 47mins. I can't say if this was the toughest workout because each time i say that, a tougher one comes out that totally knocks the wind out of me. I can't show enough appreciation for what this site is doing for me and the others.

No pukie today, but my legs did forget how to run for the first half of the second mile.

Jon 28 5'10"/204 54:43

Zack 27 6'1"/195 53:59

27m/200#
broke it up cindy style
the last run was the longest mile i've ever ran. i was choking down pukie for the run and the last few rounds of squats, but he stayed away.
59:38

i beat my goal by 22 seconds!!! last time i did 1/2 murph but didn't partition anything in 35 mins.

Murph as rx'ed.

Partitioned by 10/20/30,

37:59

age 41
bwt 210#
15 min. stat. bike/stretch.
"Murph" as rx'd w/ 20# vest throughout entire workout: 1:06.44.

Mornin'. Will do "Murph" either after work or tomorrow PM. I read "Lone Survivor" on vacation last month. You know, I've lived a very fortunate life, met some pretty impressive folks, but I can truly say that everyone I've met is pretty much just like me, neither more nor less impressive in any way, EXCEPT for the SOF folks. Just a different league entirely.

And speaking of a different league, when you check your last result 070629 check out comment #227 John. Are you still here, John? In addition to Lt. Murphy and his Team, John will be my inspiration today.

On this tomorrow...16 hour work day today!!!

41/168

1 mile - 9:32
Partitioned 5/10/15 - 20:01
1 mile - 10:12
Time - 40:54

It also took about a minute getting to and from my running area to my workout area.

26yo/185lb/5'9" -->58:00

is the crossfit warmup recommended for this WOD?

I'll be scalling to the gravatron for the pullups when i do the WOD.

41:33:36 This time broke into 5/10/15 -20rounds

Previous time was 60:00:30, but tried to finish each exercise before moving onto the next.

Again?!!!

I did this subbing rows last time... As my knee is a bit better I will run on the treadmill.

10 minute 36# jerks - 57L/65R. Hand switch at 5 minutes.

10 minute rest.

"Murph" 39:04 - no partitioning. Pullups strong, pushups slower than usual due to the jerks.

26/6'6"/202 lb
CFWUx2

53:41
(17:30 improvement from December when I was 20+ lb lighter and did jumping pull-ups)

Interesting video. I always thought a "Turkish get-up" involved modest clothing and possibly a head scarf (for the ladies). Who knew you could accessorize with a kettle bell? Meanwhile, Gaucoin: no traumatizing the baby by taking him (or her?) along in lieu of 8-oz body armor.

M/29/150#

Modified Murph
1 mile run: 6:57

5 pull-ups
20 push-ups
5 pull-ups
30 squats
repeat 5x

1 mile run: 7:24

Totals: 50 pull-ups, 100 push-ups, 150 squats
Total Time: 37:50

I'm fighting a cold. This was the first time I attempted Murph. In the middle of my workout, I lost my card that I was using to keep track of my sets (someone had thrown it away). It took me about 5 minutes to recover it. This slowed me down, but it also gave me some much needed rest for my sets. One of the pull-up sets was broken (4 / 1). I have a long way to go.

36:28 sans vest

Zack, Rob, or B? This will be a close one!

Does anyone have a website address for a vendor that sells the climbing ropes? thx

23/M/162

As Rx'ed , the final mile tho, I did 3 run 1 walk 2 run =[

1:23.53'

1 word: hawt

Do I use 1500m as the rower Km equivalent to the 1 mi run?
sorry if this is a repeat but I'm in a hurry and don't have time to look at the MB

I think I'll sub doing this at 5000ft when I usually live at sea level for the weighted vest....Now if the smoke from the forest fires doesn't kill me I'll be in good shape.

#47 - By good shoes I assume you mean you had a gait analysis done before you purchased them? Over or under pronating can lead to knee problems. Go to a dedicated running store (the little ones where everyone who works there looks like an emaciated rabbit and will kick your butt over 26 miles) and ask for them to help you find a pair of shoes. Bring your old ones in as well, as the wear pattern will add another data point.

Once the inflammation has started though, it's RICE until it feels better. I have had good luck with Active Release Therapy (look up a local certified practitioner) and active stretching with lots and lots of ice.

Oh - I don't remember who recommended ART on this board, but thank you! Combined with active stretching, it has worked wonders on my back!

Love this workout and doing it in honor of Murph and all our fallen vets helps push me through! I've done it partitioned and straight through. I know this was one of Murph's favorites. Does anyone know if he did it straight through or partitioned?

#19 - I like your idea. I am going to try it. But it needs the third step to be understood correctly, otherwise one might assume that you are doubling the reps each step rather than adding 1/100th at each step.

30M / 155 / CFT 695

38:44, no weight. Tried to do the Pullups, pushups and squats in 5 sets of 20,40,60. Hurt. Had to break it up after round 3 to 10,20,30 for a few sets.

bw: 185

Subbed elliptical: 45:46

brutal, absolutley brutal...this is coming the day after I made up my workout from Monday...

37/m/178

40:18

Partitioned as 10 sets of 10/20/30.
First half of total work-out was almost 8 minutes faster than second half. Limiter was legs and lungs on second mile run.

33/m/207

Partitioned Cindy style
#61, I agree-longest mile ever to finish up.

50:02, as close as I can figure. I work in a gym and was sneaking it in while on the clock; had to keep answering the freakin' phone.

Thanks Murph and all the rest of you SF

40:54
20 rounds;
5 pulls
10 push-up
15 squats

tried to do all kipping, but had to switch to jumping due to shoulder (which wasn't any easier after the squats)
Same with push-up, hand to switch to kneeling to ensure full ROM on depth.
squats unbroken. run fast.

male 35 5'9" 180
As rx'd 38:02
6:53 first mile. Somewhere around 9:00 last mile and a pile of suffering in between!!!
Did any of you find your arms were messed up to the point of not allowing a smooth cadence on your second mile? I had my legs and lungs for the most part, but my arms were just jelly! And it was the pushups that hurt me, not the pullups.
Good one, though!

Thanks for posting the "Parallettes" article. I can't wait to see my husband's face when I bring home a bunch of PVC pipe. :)

35yo male 5'9" 180
As rx'd 38:02
6:53 first mile. Second around 9:00 and a pile of suffering in between! My arms were just absolute jelly on the second mile to the point of messing up my cadence. It was form the pushups, not the pullups. Did this happen to any of you?

23/M/170
Partitioned: 5/10/15
no weight vest
43:30

Great workout!

23/M/170
Partitioned: 5/10/15
no weight vest
43:30

Great workout!

I used to see Murph and shutter in fear. Today, I saw Murph and I burned with intensity... BRING IT!!!

M/33/5'9/168#/CFT=870

Murph w/ 20# vest, Cindy style
65:09, which is 8+ minutes faster than 070629, but still way off my PR of 58:14 in 061205.
Wearing the vest in my air conditioned basement really makes me appreciate the men and women who haul 50+# of gear in the swealtering desert every day. Thank you.

41yo/f/165#
run on treadmill 1 degree incline
1st mile 8:54
PU broken into sets of 25 on standing weight assisted machine-a personal trainer stood by me watching me & asked another trainer, "Is she doing these right?" The other trainer replied. "Not really she's swinging her body quite a bit." I said I was learning to kip which they both laughed and said that's cheating and walked away. Man I can't WAIT for CF cert at Quantico to be around people who do this & encourage you!
pushups broken into sets of 10 strict, 10 hands on bench, 10 standing hands on wall
squats broken into sets of 50
47:45

#84
I know what you mean, phones kill me every time, but I've got a front desk kid here today to answer and take messages! This should be good-

75:00 approx. (some long interruptions). Used pyramids (per Kindred-thanks for the idea) - with the following modifications: pullups were ball assisted, pushups from the knees. Stopped raising hands over head during squats somewhere around the 9th set.

********ADVICE NEEDED*********

*****INJURED CROSSFITTER******

6'5" BW:215

All,

I have been crossfitting for about 2 years (with a brief stint in Triathlons earlier this year). Last night I injured my back, and am in some of the worst pain I've had in a long time.

I injured myself lying on an inverter (you basically hook your feet in, lean back and lie with your head facing the floor and feet in the air). I usually invert before I get in bed. Last night I fell asleep for a bit, and when I went to unhook my feet I felt fire in my lower back. It took me about an hour to get onto the bed and I laid there until this morning. Any mobility causes a lot of pain, and moving around it very difficult.

I had my ER doctor/neighbor check me out, and she said likely severe strain or hurniated disk...both of which are untreatable except for rest and pain killers. She said I dont need Xrays or anything else since there is nothing to be done for back pain short of surgery...which is unheard of on a fit 25 year old male who hurt his back sitting up.

PLEASE LET ME KNOW IF ANYONE HAS ANY ADVICE OR KNOWLEDGE OF MY SITUATION...

Anything will help. I am fortunate to never have suffered a major injury, and this is very scary for me.

Thanks in advance,

JB

comment #47
If you have tendinitis that won't go away, you need to give that joint some rest. It's hard to do but it is not going to go away if you don't rest it. There are alternative activities such as swimming, cycling, and others that don't stress the knee or traumatize it. Take the time off and come back strong. Take the opportunity to work on something that might be a weak link in your game. Keep going and you'll be frustrated and it will get worse. I've been there.

comment #75
You can get a climbing rope from performbetter.com

First Murph..

40/m/182

mile 7.5 min
partitioned 5/10/15
mile 7.5 min

TOTAL 57:36

Who told Coach that my vest arrived! Sheesh, only got it yesterday, barely had time to get the box fresh smell off it ;)

59:30 as Rx-ed, partitioned 10/20/30

Compared to last time 53:11 with weighted 1.3 mile runs and no weight cals split 5/10/15

Cheers, kempie

Was going to swim today, but will do Murph instead. Looking forward to it as it'll be my last CF workout for a few days... the wife & I are goin into the hospital tomorrow to have a baby girl. As if the wod isn't hard enough, now I've got to do it in a sleep deprived state of delirium (shame on me - some of you folks over seas are sleep deprived every day). Let's get after it...

29/190Lb
As Rx'd (treadmill - 1 % incline / no vest)
38:38 PR

Just a note, team. When referring to SEALs, capitalize all letters as it is an abbreviation. This isn't a grammar nazi move, but a sign of respect.

RLTW

24/F/5'9"/131

44:51 - partitioned 10/20/30 (well, actually did 10 pull-ups, 10 squats, 10 push-ups, 10 squats, 10 push-ups, 10 squats for each x10...the squats are the hardest part for me)

#71 Woody - awesome job!

38/M/190
Had to cut WOD short due to time constraints
1mile run 7:16
pull ups x 50
push ups x 100
squats x 150
Total time19:23
12:07 for 50% of calisthenics estimated time to finish38:50

41yo/f/165#
47:45
ran on treadmill 1 degree incline
1st mile 8:54
2nd 9:30
Pullups on standing gravitron sets of 20
Pushups sets of 10 strict, 10 hands on bench 10 standing hands on wall
squats sets of 50

51:07

Pullups: sets of 5-10
Pushups: sets of 15
Squats: sets of 30

31 y/o male, 148 lbs.

Murph - 33:29

No body armor (that's insane!)....did 3 rounds of 10/20/30 and 14 rounds of 5/10/15.

Shaved 2:19 off of my first Murph....felt like I left my body for about 10 minutes afterwards. Perfect sendoff before a bachelor party weekend in Chicago.

Go Cards!

47 mins.

Pressed for time, had to get the kids up and ready for school. And get myself ready for work.

Come on Recovery.

well i did a 1/2 murph
50 (lat pull downs)
100 push ups
150 squat

26:35

5'7 180

First Crossfit WOD ever, sub lat pull downs @ 0.65 BW for PUs.

43:18

1st Mile: 7:24
2nd Mile: 9:22

36/M/65kg

Back from vacation. Lots of ring work and hill sprints. Had the last 3 days off to rest and unfortunately my knee started hurting bad again.
Tested my Tabata Push-ups instead.
Score: 15

Slowest set was done in 12 sec. Too easy. Go for 18 or more next time.

49 min / 50% of workout.
first mile- 6:30
50 pull ups
100 push ups
150 squats
No vest
last mile 6:18
Just started using the crossfit program... Im 18, and my only previous training was six years with track/ CC, and wieghtlifting through school. My friend John at LSU turned me on to this website... its hard stuff.

Is cutting the workouts down by percentages ok? until i can handle the whole thing of course.

Reply to #45 & #46...

Absolutely...if you haven't read it yet - go get a copy of "Lone Survivor"...incredible read!

I'm honoring Lt. Murphy & SEAL Team 10 tonight! "Murph" is pure CrossFit. Can't wait...

M/37/175

As Rx'd (w/treadmill runs, broken down Cindy-style: 5, 10, 15)

37:40
(over 3 minute improvement)

Last time: 40:50
First time: 50:40

30/m/205lbs time 52:54
1.3 Mountain trail run to a subdivision play graound
10x10 pull ups
10x20 push ups
10x30 squats
1.3 Mountain trail run back to my home.
The run home was the hardest run I ever had to do. I wish I had a tread mill in my house. Running up hill home my body felt completely numb. Never experienced that before. I think I almost met pukie!

28 yom 220#

Embaressed that I had to do Murph without the pullups due to a shearing pain in my left shoulder

push ups and squats only - 30 min

53:03

Did three rounds at 10/20/30-pu/psh/sq
14 rounds at 5/10/15-pu/psh/sq

All pu's assisted with red band

I'm disgusted with myself.
I was 20 pullups, 40pushups, 60 squats and 1 mile away from finishing my workout. I just couldn't bring myself to do it. i feel really weak now..

blah!

#112 rg

Wow....welcome to CrossFit! Hell of a first day, I'd say.

El D
Thanks for the catch. My fault, just typing fast. No disrespect intended.

26M
150

48 min on the dot. No vest

37 yoM (for one more day)/5'8"/148lbs

Thanks for the Birthday Present Coach!

Last Murph - 061203 - w/ 50lb assistance on the Gravitron - 69:09

Today -
As Rx'ed (partitioned Cindy-style)

37:23

I can't even say how happy I am with that!!

39:08

Started out feeling I'd be lucky to finish, ended up shaving nearly a minute off my last time. Almost reached that glorious state I've heard about, where one stops feeling the pain--e.g. on the second run my legs, which were absolutely cashed from the squats, just kind of disappeared. That's the best I can explain it. Regardless, I was grateful.

31yom@185lbs@112degreesF

as rx'ed with flak and sapi plates:

39:52

28yom/6'4"/215#

69 minutes, 3 slower than last time. Pushups are still the crux. And the running. And the squats...The pullups suck too.

# 98 JB

I did the same thing when I was 19, just before my second season of college hockey. When it happened I couldn’t even walk.

Your neighbor is right. The best thing right now is pain killers and rest. It took me about 2 weeks to get rid of the pain.

After about a week or so I went to see a chiropractor who worked miracles.

My suggestion is rest for the next week, don't do anything strenuous. After a week goes by call up a chiropractor explain you situation and see what they can do for you.

I also did a heat pad and ice routine as well if I remember correctly. I would consult a doctor on the specifics of that.

Don't let it get to you too much. I was able to play the first game of the season and have had no real issues since.

That’s what worked for me but everyone is different. Maybe there is a Crossfitter who’s a doc that might have better advice. Figured since I had a similar problem, I would try to help out.

If you have any questions shoot me an email.

41yom 6ft 180lbs

Murph: no vest. Broken up Cindy style, kipping PU.

36:37

Took about 1 min off my previous Murph. Will try with vest next time.

As Rx'd No Vest

29min flat. Usual split 30/20/10 10 rounds or so I thought. I was a little disappointed as I found less gas in the tank on the last run than normal.

However, I was told by my observer that I had in fact done 11 rounds so in total 110/220/330 so maybe explains why time so far out to normal 25ish, sometimes under.

Training ok but more basic arithmetic required!

Positives: Breezed the pull ups- felt strong all the way.
Negatives: Form getting sloppy on squats last 3 rounds. Felt out of gas on final run, took me longer to push thru the lactic burn than normal.

'Pain is temporary'

Ben

37 yom, 175
10,20,30 partition
39:55

insane workout. the bookend runs are sadistic!

25th Birthday WOD: First Murph:

Mile 1: 6:34
Mile 2: 7:25

Push-ups: Sets of 25s and 20s
Pull-ups: Sets of 10s and 5s
Squats: Sets of 50s

49:11

(no body armor, I don't have 25lb vest yet)

I see a lot of you breaking it up into more sets with fewer reps. Maybe that'll help with speed. My only bottleneck was the pull-ups... and even those weren't so slow. The transitions probably cost me a few minutes of down-time. Either way, I feel amazing.

Keep it up everybody.

Scaled back a little bit (-10/-20/-30) on the pullups/pushups/Squats.

Finished in 49:22. Jesus that was a hard workout. Since I've flipped to crossfit from the traditional Bodybuilding crap, everyone in the gym has been looking at me weird. I don't care though, because the results will speak for themselves.

# 98 JB

I did the same thing when I was 19, just before my second season of college hockey. When it happened I couldn’t even walk. Your neighbor is right. The best thing right now is pain killers and rest. It took me about 2 weeks to get rid of the pain. After about a week or so I went to see a chiropractor who worked miracles.

My suggestion is rest for the next week, don't do anything strenuous. After a week goes by call up a chiropractor explain you situation and see what they can do for you. I also did a heat pad and ice routine as well if I remember correctly. I would consult a doctor on the specifics of that.

Don't let it get to you too much. I was able to play the first game of the season and have had no real issues since. That’s what worked for me but everyone is different. Maybe there is a Crossfitter who’s a doc that might have better advice. Figured since I had a similar problem, I would try to help out.

If you have any questions shoot me an email.

#114 Seth-
Welcome and it is ok to scale for your abilities. Check out the BrandX site (link found on the right side of the CF website) for ideas on scaling.

Adam Roth-
Happy Birthday!

I was going to start a 50% cycle today (I'm still feeling slightly ill from all the digging in the heat two days ago), but drat it, if Coach doesn't bring out Murph and throw down the gauntlet!

K- 38 YOF
1600 m row for each mile run
Jumping Pullups, Pushups (on knees, still a weak point), and squats broken into sets of 10 with reps of 10, 20, 30 respectfully.

Time- 1h 6 min

Completely covered in sweat and dirt when I was done, my legs were slipping pretty badly on the garage floor and my hands were sliding off the pullup bar. Last time I was in recovery mode from my surgery and did a half Murph (w/ elliptical) in 38:40. If I times 2 my last time compared to this time, I shaved off 11:20 from my time. (a tongue twister)

N- 15 YOF
Ran first mile, Jumping Pullups, Pushups (on knees after first 3 sets), and squats broken into sets of 10 with reps of 10, 20, 30 respectfully, second mile was more walking than run.

Time- 1h 29min

She was determined no mater what to finish today. She met muscle failure with the push ups in set 7 with some tears, but pushed through. Struggled with the squats (normally her strongest) at set 7 also.
Last time she did full runs w/ walking and 3/4 of the reps in 57:53.

Kate

as rx'd w/o vest (have to get one one of these days)

36:58 partitioned 10-20-30

Thanks Coach.

ADVICE NEEDED...INJURED CROSSFITTER

6'5" BW215

I've been crossfitting for about 2 years, and last night I really hurt myself. Fortunately it was not doing any sort of exercise, but this msg board was one of the first places I throught to go to get help.

I use an inverter some nights before I go to sleep (lock in your feet, lean back, and your head goes to the floor and you hang upside down). Last night I dozd off for a few minutes, and when I went to get upright, I felt fire in my lower back and I froze. The pain was intense, and it took me about an hour to get out of the inverter and onto my bed.

I called my ER Doctor / Neighbor and she checked me out. Said it was probably a strained muscle in my back or a herinated disc. She advised against going to a doctor since there was nothing that can be done except for them prescribing pain meds and rest (short of surgery, which is unheard of for a 25 year old fit male).

It is really painful to do any sort of movement (from rolling over to standing up).

IF ANYONE HAS ADVICE OR EXPERIENCE WITH THIS SORT OF THING, PLEASE LET ME KNOW. I am fortunate never to have sufferend a major injury so being down to this extent is uncharted territory. This is very scary for me.

Thanks in advance,

JB

PS...I posted this note with some asterix in it earlier, but it was spam blocked. Sorry if this is actually a double post.

19/m/183

As Rx'd: 31 minutes(+or- 10 seconds)

The heat and humidity here in dallas, texas is sweltering, but manageable.
My first mile was measured at 5:52 which killed my squats later on. The second mile was 6:36 and was all the more agonizing because of the humidity and ache in my quads from the deep air squats.
Great Workout!

^I forgot to write how i partitioned it: 10/20/30

41:35 New PR by 3.5 min.

93 degrees. No vest.

May Peace Be Upon Lt Murphy & SEAL team 10.

CFWU (ex pullups), WOD as rxd, 38m46s...partitioned into 20 sets of 5/10/15...the last mile was interesting, had to stop and walk for about 1/4, legs and lungs just couldnt do it, completed though and happy...first murph...

Age: 42
BW:165
CFWUx3 (minus PUs & dips)

as RX'd in five sets of 20/40/60: 37:52 (PR)

compared to:
12-05-06 41:33
04-19-06 48:43

wrist injury slowed pushups, calf soreness slowed the runs...

This was my first WOD, I was just introduced to Crossfit during a Marine Corps Combat Conditioning Course courtesy of "BAD DAY-Brandon".

This was nuts, I sub'd eliptical for the run but did all others as dictated completing each before moving on.

59:18

33yom 5'7 177#

20/m/165

As RX'd: 56 minutes

This one took me awhile, everything was slow. 2nd WOD in months, definately miss the pain and need to get back up to speed. Thanks coach.

My first Murph (and after a few weeks away from the gym) and now everything hurts! Very glad to have done it though. it took me 82 minutes an 18 seconds without armour but by about halfway through all I wanted to do was finish. hada to do teh pullups as the final BW excercise as someone was using the bar and I was absolutely wrecked. I wont even talk about form as I didnt have any after about twenty minutes. Didnt really do a strict set pattern but just worked until I couldnt and moved to another excercise and repeated till the end.
Best wishes to everyone.
Pete

My first Murph..and the first time I honestly wanted to puke after a workout! I used weights on the squats, was I supposed to? Either way, Thanks CrossFit!

I feel like I shot myself in the foot by buying that 20lb vest. But, in the words of Joe Swanson, BRING IT OOOOONNNN!

a painful 49:29

JB # 134

I hurt my back about 6 months ago jumping rope of all things. I could barely stand up. I was pounding advil and it did absolutely no good. This went on for days and the pain kept getting worse. I finally went into the doctor thinking I had some kind of herniated disk that would require major surgery.

The doctor all but laughed at me saying there were tons of people with much worse back pain than mine. (I felt like a wimp, but it was seriously debilitating).

Anyway, the doctor shot me up with a muscle relaxer and within 20 minutes I felt 100% better. I haven't had a problem since.

So i would encourage you to go in and see a doctor ASAP.

134-JB:

I'm not sure if we're experiencing the same injury, but it sounds similar. I was coming out of the hole squatting a few years ago and for some reason (warm-up weight, no big strain) tore the spinal erectors below L5. I ended up in the ER where they said, of course, that there was nothing to do, really. I ended up mostly just flat on my back for several weeks on some very interesting pharmaceutical- my back could not take leaning over the toilet or turning over in bed or even sitting in a chair it was so bad. But it healed without anything other than rest, and as soon as I could walk I started active rehab with it. Although I'm no doctor, I daresay you'll heal much faster than me, as you're much younger. Lots of ice and rest and not letting frustration or ego push you to training too soon afterwards- recovery comes at its own pace. I'm still gaining my strength back from previous levels, but again, I'll bet you'll be there before me. Hang in there (um, no pun intended...).

Good Luck B and Rob

ZAC 27M/160lbs -32:30

Everything with perfect Santa Cruz form, thanks to my homies

JB #134

Standard disclaimer: the following is meant to be for general information only and is not to be construed to be formal medical advice or treatment. For medical care consult your personal physician.

Sounds muscular/spasm. Hard to see how inversion could cause a disc problem. Why are you inverting in the first place?! Rest for one day, ice for 2 days, NSAID as tolerated if allowed, get a series of deep tissue or other aggressive massage, and get an Rx for PT/stretching, etc. Inactivity is old advice in the absence of severe disease. Regarding (no MRI) your ER friend is probably right.

Good luck.

37/m/210

1/2 Murph with partitions 18:15

As Rxd
36:54

55:08... Great WOD to re-start Crossfit after about a month off due to a school.

Mostly Murph 30/200lbs

1600m row (bad ankle)
100 lat pulldowns using handles @ 105lbs (strained bicep)
200 pushups
300 squats
1600m row

56:31....my legs are still shaking

67:40 as rx'd.

about 10 minutes slower than Apr'06. no partitioning. completed all reps before next movement.

42/M/189. Probably down to 185 after that one!

1st full Murph in the Mile High City of Denver.

42:22:33

20 rounds of 5/10/15. pushups from the knees after round 11. All pullups kipped in sets of 5.

wow. I'm not sure where to start...hell...I'm not sure what my name is right now! I sort of remember the last half mile and hitting the stop button on my watch at the end. After that...I can't even describe the feeling...almost surreal. I pushed hard thinking of Murphy and his sacrifice.

Thanks Lt. Murphy. Thanks Lauren and Coach.

I forgot to add...no vest. Just a t-shirt with 5-pounds of sweat.

27/m/200/5'8" Just started crossfit one month ago and loving it.....

1mile 10mins
pullups 100
pushups 150
squats 100

60min

Hopefully in a few more months will be able to put up some much better numbers.....

1 hour, 5 minutes and 8 seconds. It was 100 rounds of 1 pull-up, 2 push-ups and 3 squats. Pull-ups were strict. It was very nasty!

First Murph ever -

Run 1.15 mi - 10:30
Pyramid pullup/pushup/squat - 27:22
Row 1.5km - 7:00

Total - 44:52

Seemed pretty easy until the 8th round, then I had to start splitting up the pull-ups

Any tips on shin splints?? I get them pretty bad running outdoors. I know I should get some legitimate running shoes. Other than that, does anyone have any ideas? Thanks

Still playing catch up.

5k (last night):

28:30

Not my best effort, but within 1 min. I still think my route is closer to 3.5 miles, though. One of these days I'll verify it.

Today I did WOD 070813:

50-40-30-20-10 rep rounds
L-Sit Pullups
Double Unders
Glute-Ham Sit Ups
Back Extensions

48:30

I've been trying to get caught up with the WOD's since taking three days off for a football tournament this past weekend. When I walked into the gym today, it was my intention to use this workout as my warm-up and piggyback it with "Murph". My reasoning was that this workout bears a striking resemblance to my new warm-up, minus the HSPU's and with some GHSU's thrown in. After the first round took me almost 15 min. I realized that wasn't going to happen. I guess doing four WOD's in three days, plus two additional workout sessions, can catch up with you. Hopefully, I'll feel up to a double up tomorrow. Then I can rest on Saturday and catch up with that WOD after practice on Sunday.

Fun day did this one outside in a thunder-storm. Pullups got slowed down cause I couldn't hold onto the wet bar on swing set. Funny thing is when I went to run after doing the squats I honestly looked arond to see who had attached the weight to my feet. Then I realized I was not crazy just exhausted.

35yom 205# 46:16 no vest

m/31/215/6'5"

47:27

Not a great time compared to some but I was pleased with it. Nothing to compare to since last Murph was a 1/2 intensity week, did that in 25:45. So I was faster than double that time and I even said in the comment that it would have taken me over 60 if I did whole thing. So I feel pretty good.

29m/168

36:50 Still working on running form, feeling a lot better.

m/37/176
54:05 as required
7 minutes better than before

41:47

My first sub 42:00

M/28/215

Time: 54:02
*subbed 1600m Rows for runs
*20 sets of 5/10/15

Improvement over last Murph in June. Did last one with 30lbs vest, Angie style, with runs and hit 1:24:03. So probably some improvement in there, but a lot of difference between the two workouts.

44/M/165

46:45 as prescribed, with the exception that I only did 200 squats. I didn't do any partitioning, maybe I should have. My time was slower than last time, but still respectable...

29/M/180

50:11, no vest. 8 min. faster than last time.
Partioned 10/20/30. I think 5/10/15 would have been more efficient. Next time.

35YO M 185
1/2 Murph (with some extra running on hills) 43:40

I really hate altitude... Almost met pukie on the second run but the dogs kept me going.

#161 - As someone who has been in a cast because of shin splints I can offer a few tips. Standard disclaimer - I am not a doctor, therapist or have any medical training. The best advice is don't run until you go at least two days without pain.

1) Absoultely go get yourself some good shoes. This is number 1. See my advice earlier about going to a dedicated running store for a gait analysis as well.

2) Stretch and massage - Use active stretching i.e. use your calves to pull your toes straight, then have someone push gently on your toes. Or stand, point your foot, curl your toes under and then straighten your foot with your calf muscles.

For a massage, relax your shin by putting your foot against a wall, then using your thumbs or your opposite heel, massage deeply as you can between your shin bone and the muscle on top. This will loosen any adhesions you have and I have had really good results with this.

3) Ice massage... Get a dixie cup full of ice and massage with it as deep as you can as above.

4) Strengthen your shins - Do some PT to strengthen the muscle on the front of your shin. Shin splints are either gait related or a muscle imbalance that causes your toe to slap the pavement.

5) Stretch your calves - Flexible calves will improve your gait.

39:30 PR (41:59 last time)

Runs 9:00 and 9:30
5-10-15 tough today a little under 20:00

Male
Age: 30
Bwt: 135

Murph as Rx'd (No partition)
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run
52:35

27/m/210
1 Mile 7:07
10 sets of:
10 Pull ups
20 Pushups
50 Squats w/45lb bar(every other set until 300 complete)
1 mile 8:47...had to slow down due to watermouth...
total time: 56:27
My hats off to all the sub 45 min crew...Murph kicked me while I was down...

Disgusted with myself but posting it anyway. Gave it up after fighting back pukie at 240 squats 140 pushups and 70 pullups done. By necessity I had to work out early today, and that is something I almost never do. I think it was too close to breakfast.

Time when I quit 35:17.

46yom 160#
New PR 32:33
runs 6:44/8:33
pullups kipped
did 7 groups of 10/20/30 and 2 sets of 15/30/45

23/m/170

First time meeting Murph...the pleasure was all his.

Took 50 reps off of each total = 50 Pullups, 150 Pushups, 250 Squats

Partitioned 5/15/25
No weight vest (I can't imagine what that would be like!)
Had to do assisted pullups about halfway through.

38:07

A Platoon at the Lehi FD in Utah just started the program on the 5K day. Today was an awsome workout, well in all actuality it kicked our butts but we hope this will get us into some kickin shape. Let me know if you have any suggestions. Thanks Crossfit

warmup stretching and some abs

last time 48 minutes and I did not finish

this time 45 minutes and .25miles from the finish when my body said no more!

getting closer run time improving by leaps and bounds. This time did all pulls before pushes before squats brutal

Oh yeah, forgot to add...

Running done on treadmill inside at 1% incline at 7.5 mph

first time getting serious with this... and was murphed!
time: 50m.

#171

Are you kidding me? I don't know anyone who can do 100 straight PU, 200 PU and 300 SQ. Can you do that non stop? Everytime your hands come off that bar or pause, that's a subset, everytime your knees touch the ground on pushups, that's a subset, everytime you pause on squats, that's a subset.

40 yof

No partitioning.
Pull-ups on a gravitron-type machine, -30 resistance (used -45 last Murph).
Pull-ups and push-ups were broken. Squats all in one go.
This pretty much wiped me out. First run was great. Had to stop and walk during the second run for a minute or so but I did throw up in my mouth just a little. Thanks Pukey!

56:45 (did 49:00 last Murph but had more help om the gravitron and rowed instead of ran due to an injury...I can row a heck of a lost faster than I run).

Fran in 7:32, slightly slowed by a wait for the pullup bar in the round of 15, squat thrusts honest. I had a strange desire to do Fran (and go under 7) inasmuch as the weight room at the Y will be closed for 2 weeks starting Saturday, and I can do Murph at a nearby park. I can't say for sure I'd have gone under 7 so I'm bumming. Fran is just a total ass whup, it's just an amazing WOD. A tip of the cap to everyone doing Murph in the heat throughout the US and a prayer of rememberance to Lt. Murphy.

Murph
no vest

run 1:st mile: 6:15
20x(5,10,15) : 15:10
run 2:nd mile: 7:04
__________________
Total: 28:29

pull ups: steady
pushups: one break per set from round 13
squats: quick

36/m/210

66 min

I think that I could have pushed it more but I went with my wife to see Crowded House in concert last night and had a few too many beers thinking that it would be a max weight lift day. Nothing like CF to cure a hangover.

#134 JB,

I had the same thing happen when I was your age. I coughed in the shower and instantly felt it. It took me 30 minutes to get from the shower to my bed about 15 ft. If I breathed in too deeply my back would spasm and I could not breathe or move 'till it stopped. This went on for hours. It was excruciating. Tears actually formed in my eyes. Later that day I was able to get into my girlfriends car to go to the Dr. It was a process to say the least. After x-rays etc. there was nothing to do except to rest. PT or any stretching was out of the question for the first few days because I could barely move without causing spasms. I just laid on the floor watching TV for two days. It just gradually got better on its own. It took me maybe 3 days before I was able to walk around, sit, etc with no spasms. It was so long ago it’s hard to remember but I think after a week I was 75% and after 2 weeks I was maybe 90%. It will pass, just give it time.

Yo!

I must say, this was a killer!

I´m male 28yo, 190cm/88kg. Did this excercise for the very first time.

The first running was easy, 1 Mile 7:01.

Then I started doing pull-ups, push-ups and squats 10,20,30 respectively (or at least that was the plan). Push-ups and squats went ok, but pull-ups didn´t quite.

Pull-ups: 10,10,8,8,7,7,6,6,5,5.. (and finished, 72 reps).
Push-ups: 20,20,20,20,20,20,20,20,20,20 (went ok!)
Squats (without any weight): 30,30,30,30,30,30,30,30,30,30 (should try with barbell next time).

Then the last running... gsus, I was in a pump that I couldn´t really move my hands or legs.

Last 1 mile, 10.34 (most of it walking).

Total excercise time 59.01.

That´s a start anway :)

Greetings from Helsinki, Finland!

- OlliS

35:04

32:10 as rx'd with 20 lb xvest

bwt-159

Hey man, this sounds familiar....

Did something funky about six ago, sort of a twisted stiff legged deadlift kind of motion...next day took me an hour ro get out of bed. Right leg was nearly unuseable, absolutely no strenth in my right hip & right side spinal erectors. I (foolishly) waited a few days before I went in for assistance..what worked for me was accupuncture & massage. Massage, ice, rest, NSAIDs for a couple of days. My chiro & chinese Doc both agreed that it was likely a slight disk herniation causing an acute muscle spasm. This threw me off so much that my priformis pretty much stopped working...right foot's relaxed position was 90 out from usual. Crazy.

Anyway, with all the above I was able to start riding my bicycle within about five days, and was largely back to nomal in ten. I am 40 and currently just starting to get into shape again, so you shouldn't be as messed up as I was if you have the same thing.

Craig

46 / 178

as rx'd with 20# vest - broken into Cindy style

56:11 -- This is 21 minutes faster than my last time. Only explanation I have is two more months of CrossFit under my belt and done inside instead of outside. Still hardest workout to date. Lt Murphy and the rest of the SEALs, thank you for your sacrifices, may you rest in peace.

God protect us on this one. Get some!

5'11/m/19/170
Good Lord.. that was my first time doing murph and it beat the piss out of me. Split pullups pushups squats 5/10/15 for 20 sets. The last run mile was the hardest thing i have ever done.

Time: 53:40
Next goal: Sub 50 min
Now I have an hour of pickup ice hockey tonight... we'll see how the legs hold up :S

41:00 as rx'd wearing flak jacket.

Stopped for 3 min in the middle to bullshit with my old plt sgt.

Murph is no joke.

42:39

on 5th round switched from as rx'd to CF jumping pull up's and kneeling push up's (or else i would be doing it all day)

runs felt pretty good

33M / 185# / WOD #160 / CFT 825

CFWU

"Murph"

PU on rings. Squats to med ball. Brutal, brutal hill run.

1:06::30

injection therapy in ankle yesterday meant no running today so subbed a 1600m row for the runs.
47:14 with backpack stuffed to equal 23lbs

#161

I use to get shin splints all the time. I have recently found that streatching and good shoes have helped me out tramendously. As far as stretching goes kneel on the ground with your bum sitting on your heals and slowly lean back, Then stand up and squat down on your honches and have your heels lifted off of the ground and then shift your weight from one leg to the next and I find that it gives a good streth on the achillies tendon. This should loosen up the mucles attached to the shin. Also something else that has helped was getting orthodics. If you have a helth care plan you can usually get a set each year for free. I have fairly flat feet and they have helped me immensely. I hope that helps

As for the WOD because it was a hero workout I wanted to push it pretty hard but I scaled it back a little because I am going to ride my bike to and from work and play Ultimate tonight. Anyhow this is how things went.

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

24:32

I broke the pullups into sets of 10 pushups into sets of 25 and squats into sets of 50.

32/M/72"/165

"Murph" as rx'd sans vest

34:54

Didn't feel up to using the vest this morning.Glad I made the right decision. Partitioned this "Cindy style(20 rounds of 5 pull ups, 10 push ups, 15 squats).

0.5 mile/50/100/150/0.5 mile

37:30

Just for fun, did the workout from the 300 actors training repoitoire. Workout is as follows:

25 pullups
50 deadlift (135lbs)
50 pushups
50 24" box jumps
50 "floor wipers" (135lbs)
50 single arm clean & press (35lb. DB, or 1 pood KB)
25 pullups
To be done in less than 20 minutes.

Clocked in at 17:28 on this one, w/ no kipping on the pull-ups just to make it even more interesting.

Can't wait for Murph, always good for a Pukie encounter.

To all those interested, and who don't already know, there is a book that was just published by the lone survivor of the firefight that took the life of Lt. Michael Murphy and 2 other SEALs in 2005. The book is appropriately named "Lone Survivor" written by Marcus Luttrell, United States Navy SEAL.

54:38 with 20 lb vest and full ROM

42yom / 148

CFWU x3 x15 (-PU, Dips, OHS)
WOD - Murph - Second time for this one
As RX'd - 36:17(PR) this was an 8 minute improvement over 6/29 which I am stoked about.

Partitioned middle section as 10 sets of 10/20/30. Runs on treadmill Run1-9mph, Run2-7mph

Post - Pushups on bottom of Bosu and lifting Bosu off floor on the push 3 sets of 8, L-Hang pullup practice

#138 Andy L - where in Dallas are you? I am in Flower Mound.

18M/5'7"/150lbs.

Murph as Rx'd with no weight = 25:54

im getting pretty stoked about my times. i am a happy fellow.

43:58, partitioned Cindy-style, no vest

Bwt: 133

As Rx'd with 20lb. vest:

31:57

Did 5, 10, 15 of pullups, pushups, and squats and did about 3 min better this time. Felt a little sluggish today though about 1/2 way through.

34 yoa/155 32:19
Broke into sets of 5/10/15. Did not have access to my vest. OPT you are a machine.

BrandX scaled for Pack:
Half "Murph"
1/2 mile Run
50 Pull-ups
100 Push-ups
150 Squats
1/2 mile Run

36:19
m/29/200#

36:38
Great Workout!

54:11 as prescribed, 10 equal sets for calisthenics. push-ups and running are both weak points, so this is just not my kind of workout.
34/m/185

20/M/148

Murph (no vest)
1:05:10

Compare to 57:15 last time.
Today was not a good day.

#98 JB,

Go to a doctor and get an X-Ray. I know your neighbor is qualified for such an assessment, but when I hurt my back doing deadlifts, I didn't see anyone for weeks. The pain didn't go away. When I finally went (to a chiropractor of all professionals, who took X-Rays), turned out I'd "broken" L5. I say broken, because it really tore. Apparently I had a congenital defect where the bone, which starts out as cartilage, never fully became such, leaving me with a vertebrae that could tear. Trust me, I'm not trying to scare you, I just wouldn't want to see you hurt yourself more by not getting all the facts. The rest and ice are perfect for now. By the way, no surgery for me, and I've been X-fitting for a year, broken back and all. You'll be all right. Good luck

--Eric

Murph as Rx'd in 1:00 31 sec. Ouch.

40min
split for first 4 rounds
30 squats
20 push
10 pull

then
15 sq
10 push
5 pull

Denise: 58:45
No Vest
2000 meter row

This is my first week with crossfit and therefore my first ever Murph. Thought it would be easy...was banking on the pull ups being my weak spot especially with the soreness from mon's WOD.

1 mile: 8:55
210 squats
140 push ups
70 pull ups
1/4 mile time didnt register with me was feeling very faint =O
when it was all said and done the total time was roughly 48mins.

Anyways as you can see i didnt finish...not anywhere as easy as i had thought...and to my surprise my squats were the weakest!! Pull ups were very strong. push ups never a problem.

My question is...did i do ok for my first Murph? Im a little disapointed but too beat up to worry about it that much...

For those experimenting with the partitioning, I was 13:15 slower today than last time and I wore body armor last time! Last time I did it Cindy-style (5,10,15). This time I tried the breaking it into 10,20,30 and by the second half I was taking breathers in the middle of my PU and squats. I think it's more efficient to push through the shorter reps without breaks...kinda like climbing a hill with short, quick steps instead of big jumps...easier to just keep moving this way.

Anyway, it's 5,10,15 for me from now on. Just thought I'd throw it out there. Next time shooting for 45min on flat track.

My first Murph.

As Rx'd: 47 mins.

Thought I was going to be able to get it done in 40 mins but I feel the heavy leg lifts I did yesterday hurt the time.

Scaled to:

run .5 mile
25 pull-ups, 100# assistance, BW 219#
50 push-ups with hands on 3' bar
75 squats
run .5 mile

37:10.

Thought I whimped out, but kicked but in reality! I just got back from vacation this morning in northern Minnesota, where it is cool. I got 3 hours sleep, did a plane trip and driving to 97 degrees here in Texas. Pulled it off in 37:00! Of course, I laid on the floor with wet washcloths and ice packs while the fan blasted me after. I am still shaking. Next time, do it earlier in the morning and more gatorade!

35/m/180
CFWU
WOD parted
1 mile run
5 pull-ups,10 push-ups,15 squats for 20rds
1 mile run
45:30

Much better then last, even after doing BFT this morning.

30yom 185# 1/2 murph partitioned 5/10/15...21 minutes....followed by some 2 on 2 b-ball.....everyday is a challenge on this program.

M/22 bwt149 cfwux1

As rx'd with 10lb pack: 45:20 (PR)
Even with some air conditioning I was soaked! Must have lost 5lbs in water.

thank you.

First time meeting Murph, and it was fun! haha.
20yom/6'1"/190lbs
41:32 As Rx'd with 25# vest
first mile had to run on treadmill due to rain
first mile-7:45
second mile(ran outside)-7:13
broken up cindy style cindy style.

M/60/186

Just started Crossfit about a month ago, doing mostly scaled WODs for the last 2 weeks.

1/2 Murph 27:07 partitioned

37m/185
wod as rx'd
partitioned into 10 sets of 10,20,30
34:00
3min faster then last time. Woo hoo!

just read some of the other posts, maybe cyndy-style partitions will get me to 30min...

31:21 rxd

runs on treadmill
partitioned: max out each exercise then move to next

pullups - 33;27;22;18
pushups - 45;35;30;25;25;25;15
squats - 80;80;80;60

Murph Lite:
row 1500m: 7:06
5 kipping pullups
10 push ups from knees
15 squats to dynamax
x10

28:34

27yoM
69kg
5'9"

2 wod's this week have taken me over 40 mins so decided to scale it down a touch...

"Half Murph"
860m run
50 pull ups
100 press ups
150 squats
860m run

with 20lb vest

28.18

RIP LT Murphy.

m/34/150/5'7

cwu x 2

as rx'd 43min

Harry #129

Nice job. That's an awesome time. We have about the same stats, age/wt/ht. I've been cf'ing for about 3-4 weeks now. Not that I was laying around like a couch potato before that, but...
I prefer to compare my performance and times to people roughly my age/wt...so kudos on that bad ass time!
Tim

F/32yo/5'10"/153#
As Rx: 54:00
"Cindy" style partition. First "Murph" and I'm completely shocked & appalled at how hard that was...I should've anticipated that from a Hero WOD...

M/29yo/6'4"/202#
As Rx: 1:04:08
I quit "Murph" the last time it came up, so I feel good about the time. Even with the bad achillies I was able to limp through both of the runs...slowly! For me, "Murph" has trumped "Linda" as the baddest WOD!! Keep bringing it HQ!!

BTW, the 10-20-30 partition is the way to go!!

how can anyone do this in under 30 minutes? the run alone at a pretty good pace is 15 minutes for 2 miles.

OPT and Speal:

amazing times AND you both wore 20# vest?! nice work!

M/24yo/6'6"/200
.75 mile run 6:58
75 pullups
125 pushups
200 squats
(all partitioned) 38:10
.75 mile run 7:34
total= 52:42

After I finished, 2 people at my gym asked me if I needed help or a trashcan. Last time I get that close to pukie was college basketball practice. Hopefully next time I can complete the whole thing.

27/m/190

66:35, no vest, all pull-ups done on a goal post - the thickness cut my usual numbers in half and made for some serious forearm fatigue. first "murph," and though my last mile was pretty rough, i'm pleased...

37 bw190
not feeling it today...
38:11

Vinny, like I've said before on here, I wouldn't focus too much on what seems to be incredible times on here. I think there are lots of factors that may make some of these performances appear incredible, which perhaps the users omit. That being said, before anyone gets all wound up, I'm not accusing anyone specifically of falsifying anything but appearances can be decieving. Some of these times may for example be posted by someone who has been doing this a LONG time, a lot longer than you or I, and it's really not a fair comparison. Sometimes a user may not say whether they were indoors, on a treadmill in the nice 68-72 degree, low humidity climate. That makes a HUGE difference. Again, no offense to anyone who has no other way to get it done. Just an illustration.
Also Vinny, you are not present at each of these workouts to evaluate form or technique. Perhaps you are a real stickler for precision and full ROM. Not everyone is equal in that department. That can make a big difference as well.
Also I always look at someone's body weight to put their performance in context. Most of what we're doing here is throwing our own bodyweight around. People who have less of it have an advantage over heavier people without a doubt.
You also have to consider body TYPE. Let's say you have a guy who has short humerus bones. (upper arm). That guy can probaby kick some ass on pushups. So I think there are lots of hidden factor that can explain SOME of the difference.
On a final note, you will find some of (in my opinion) the world's most conditioned people right here on Crossfit. So when you seek to compare yourself to some of these folks, beware, it can be humbling!

No warm, just some stretching due to time constraints.

WOD
:57

First time doing w/20lb vest. That combined w/the heat index left me wrecked for the rest of the day. I finished the PU's, Push-ups, Sqts @ :33. Then took about :10 to stretch and wait for the crew. We didn't really go too hard. It would of been hard to explain why 3 Instructors went down as heat casualties.

Bone and Ram- Good job bro's. Probably not a good idea staying out that late having cold ones when Murph is on deck.

Get some, Go again!

Vinny, I gave this long awesome reply to your post and it got caught by the spam filter, maybe I was too damn wordy.

BW 167 run on eliptical 10,20,30 X 10= 50 min (4 min slower)

22/m/175#

1:06:26

Thats a 4 minute improvement and last time i did only 50 pull ups instead of 100!

DEFINITELY SEEING RESULTS!!!!

RE: "NOTE TO ALL CROSSFITTERS: No matter where you live, there should be no complaining about the heat when you have to do Murph. There are soldiers overseas that are in heat worse than anywhere here in the states, yet they still push on to get the job done. Do the same."

Is this the Q course?

Please take this w/ a grain of salt. Just b/c it's 130 in Iraq (and it WAS) doesn't mean shite. It sux and it has to be dealt with and it can kill you. It's not a badge of honor to suffer a heat injury. Harsh conditions and exhaustion degrade performance and judgment and can be very dangerous. Safety is always a concern and it must be for you too. You're responsible for your safety. If you're not acclimated to extreme heat, be smart. Every year in SoCal (District 37 Enduro) a couple riders (and not newbs) die during races because of harsh conditions combined with a series of bad decisions. They're usually found a day or two later, off the course having tried to walk to help after a breakdown.

Be safe, push hard, have fun. Complaining is optional.

New to CrossFit so I did the best I could... for now. I scaled back the Pull/Push/Squat to a 123 but I guess I didn't think of doing sets, next time.

1 mile
20 pull ups
40 push ups
60 Squats @ 95lbs (don't know what I should be doing)
1 mile
Time: 36:26

Just out of curiosity, is Cindy the 5/10/15 split?

In Iraq, in 115 degrees.
WOD 43:18
Partitioned Push-ups (10), Pull-ups (20) and Squats (30).
Alex

I MET PUKIE! This is a really exciting moment considering that after 10 months of CrossFit he never came around.

I was feeling strong through my first mile and on round 3 of a 10/20/30 split I could feel that fine gentleman walk into the room. Just as soon as I finished round 5 he saw his window and ATTACKED! It was a fine show. I commend you Mr. Pukie on a job well done.

At least I can say I did a 1/2 murph. My advice is to always do your WODs while on vacation. Mr. Pukie knows if you have been naughty or nice.

155yom
1:41:13 w/20lbs vest. I LOVE YOU COACH. THANK YOU.

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

in 32 min

Previously in december 2006, did 10 rounds in 37 minutes.

correction;
31yom, 155lbs

CFWU x 3 - not timed

1 mile run
60 pull ups
120 pushups -- partitioned 5/10/15
180 squats
.5 mile run

36:50

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M/34/187/6'

1 mile
50 pullups 50 assisted pullups
100 pushups 100 assisted pushups
300 squats (pukie touched my lips)
.76 mile run
50min

this one was tough!

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