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

5050505050505050505050505050505050505050505050505

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!

5050505050505050505050505050505050505050505050505

21m/190
light cfwu
w/o vest
46:40
not bad for 1st workout after coming back to school at higher altitude.

as rx'd 52:48. Broke pull-ups, push-ups, squats into 10 rounds of 10, 20, 30.

:58
20lbs added weight
ouch, ouch and more ouch
DJ u killed it.
damn hooters foiled me

M/30/6'/225

First time with Murph. Feels great.
As Rx: 1:03

41/185/6'

35:40 As Rx'd

34/210/M

Murph as Rx (no weight on run)

60:14

8 minutes quicker this time

m 35 bw 154

Done at 86 NYSC.
Decided to partion this in an almost tabata fashion.

Run was about 7 minutes.
Pullups were about 12 minutes. (sets of 10)
Pushups were about 14 minutes. (sets of 15)
Squats were about 11 minutes. Dropping to heavy bag each time. (sets of 20-25)
Run was about 6 minutes. (really cranked up the MPH to keep time below 50.)

49:48. No subtractions for travel time.

First time breaking 50 and a 4 1/2 minute improvement from last time. I still want this one closer to 40 than 50. There is room for improvement.

m 19 bw 174

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

pullups, pushups and squats partitioned at random

apprx. 36 min

44:24 (18:48/25:36)
partitioned, sans vest

42yo/179#

As rx'd with 20# vest, no partition:

54:25

34:00 did a mini murph, cut in half.

1/2mile run
10 pu, 20pu, 30sq x 5
1/2mile run

http://www.angrydalty.com/crossfit.htm

great workout however i couldnt finish. For the past week when my intesity gets too high in these workouts i get a horrible stomach ache and have to stop. I sort of feel like im going to throw up but its almost a worse sort of pain. I dont drink alot of water right before, however i am hydrated enough. I eat before- but no less then 30-45min before. And i get alot of sleep everynight (10+ hours). Its really starting to frustrate me!

Any suggestions?

-Marty

m 21 bw 165

Did it the pt pyramid style. 57:40. Lots of room for improvement, but I'm just really glad I finished. Can't wait for the next Murph.

m/33/5'9"/175-[107 days since CF Columbus Ohio]

1 mile run: 7:33

100 pull-ups 10x10:
200 Push-ups 20x10: 40:54
300 Squats 30x10:

.5 mile run: 7:06

Total time: 55:33

Although I did not complete the final mile, the improvement this time around centered on the fact that I did not need to do jumping pull-ups for the last 20 pull-ups. I guess someone could make the argument that if I would have I might have finished the mile run.

42/182

1 mile run
10 rounds of 5/10/15, pull-ups, push-ups, squats
1 mile run

55:55

Felt strong but cardio aspect felt really off. I still feel like I could have done more but my max heart rate was off the charts.

1hro5min crazy! 1mile run(no bad)-100 pull-ups(46lb,help) 200 push ups(on my knees) ,300 squats(easy),last mile faster that the first oone,.going bed very early,need massage,and rest!

M 34/168

BRUTAL!

46:07

44/176

56:24 with 21 lb vest.
2 minutes than last time, 1 minute slower than in December.

8:00 first mile.
Cindy style with first 6 rounds at 1:30 per then 2:00 per round for final 14, total 36:09
Second mile was a dismal 12:12, leg cramps, nausea, delusions, you name it. Painful but I'm here to do it. Lt Michael Murphy, thank you for your sacrifice.

follow up.

no weight vest. hopefully next time.
2nd mile run was super brutal, calf cramps.
partitioned the middle cindy style.

M 39/175
(treadmill run, 1% grade)
1 mile 6:22
3 x 25 pull-ups/50 push-ups/75squats
1 mile 6:18

34:02
Killer. . . .

Can't do math:
4 rounds 25/50/75

60 mins with 1/2 miles sub jumping push ups

M/45/170
42:49
Still feeling the after effects 8 hours later............

First "Murph".
32yom/215bwt/6'1"

As rx'd
-1 mile (7:56)
-body weight exercises (broken into 20 sets of 5-10-15) (42:08......had a meeting with Pukie after set 17)
-1 mile (9:21)

To finish in just under 1 hour. Holy crap. Toughest WOD yet for me. Thanks.

warmup rode 8mins

Murph
treadmill (pouring rain)
pullups all in 10s last 40 jumping
pushups in 10 wth 20 secs
squats to bench

56 min killer

This one totally destroyed me. A fitting tribute for a hero.

partitioned into 10 sets of
10 pullups
20 pushups
30 squats

finished in exactly an hour...i've got a long way to go

39.00 vestless, which is about 2 min off a prior time. However I had a flight of stairs in between run and Cindy-sets so I figure that's about a minute. Plus I got a terrible cramp on the last run (second time that's happened recently) and that probably shaved a minute off as well.

Rotten day at work today. Was nice to reset the machinery with this.

Tariq

As Rx BUT accidentally subbed sit-ups for push-ups. First time doing Murph and I guess I had the TGUs in my mind. Since I know I could get through the push-ups in half the time it took me to do the sit-ups, I'm actually quite pleased. (I probably wouldn't have cramped on the final mile run either.)

40:48

Broken up Cindy style.

Did a half Murph.

I did sets of 1x/2x/3x Pull/Push/Squat

Ran 1/2 mile.
Then pyramid of pull/push/squat
1-2-3-4-5-6-8-6-5-4-3-2-1
Run 1/2 mile.

Did it in 30:50.

Next time I will do a 3/4 Murph.

Closest to Pukie I've ever been and I couldn't be happier!

M/25/208#

This was my first "Murph" and it was by far one of the toughest workouts I have done. It is an amazing tribute to a true American Warrior.

43m 28s no body armor this time
kipped a little on my pull-ups by tried to keep strict form as much as I could

49:31

two minutes slower, but this time push ups were full ROM.

7:04 mile
5-10-15 breakup
decent kippers
good, fast push-ups
full squats
started at jog & took to 7:30 mile

36:58 total

also, cindy style 5/10/15 x 20

46 200
rxed 37:35

first mile around 7:30 (treadmill)
cindy around 20 minutes
last mile around 10:00 (treadmill)fighting the clown

pr by over 2 minutes/ pushed off floor with toes a few reps before I caught myself

salute to folks who use vest

51 yom/209
12 rounds of 5/10/15 plus runs in 53 minutes. Thermometer hit 101 today so I did it inside on the treadmill - still only got 70% of the WOD. Bodybuilders kept getting in my way.

Mark as rx'd 41:12

32/M/200

Half a Murph

26 minutes

broke it up 5/10/15 for 10 rounds.

23/M/175#

+20lb vest

1 mile run
50 pulls
100 push
150 squat
1 mile run

39:51. Pulls/push/squats were "Cindy" style 5-10-15. 2nd straight murph w/ 20lb vest where i've had to cut the calisthenics in half. My old PR w/ 15 lb vest is 37:30 and the additional 5lbs has made a dramatic difference in my work capacity...either that or i'm slipping out of shape...gonna drop weight back to 15 next time and give it all i've got.

^^-pt .5
54:00

Steve
sub 1600m row
5/10/15 for 20 rnds
20lb assist pu
37:52

After reading "Lone Survivor" which is the book based on the 3 SEAL team members that perished (including M Murphy) except the author, there was no way I was going to quit. This is especially after reading about his heroics on the battlefield. Truly an inspirational man and such a good workout.

42/M/165

"Murph" as Rx'ed (no vest)

41:33

I had to scale this down quite a bit.

Ran 1/2 mile
50 pullups
50 pushups
50 squats
Ran 1/2 mile

Did the running, pushups, and squats at work. The pullups were done at home before leaving.

Workout done at work took about 30 minutes. Pullups at home took about 5 minutes.

47/M/153
"Murph"
TM/"Cindy" style/no vest
As Rx'd

49:47

First complete "Murph" without any assist.

Absolutely fried...

Neil

"Murph" as rx'd

53.00 (first ever rx'd Murph)

Ellie

44.00(first ever rx'd Murph)

Have a good one.

Neilfit

m/32/73"/166#

46'06"

40# vest

Just started crossfit exactly one week ago
Ist mile - 9:05
100 pull ups (on assisted machine)
200 push ups
300 squats
All partitioned
2nd mile - 8:54 (pukie at end of run, legs felt like jello)
Total time - 55:30

rocked this out in a modified manner w/my grapplers today

instead of runs we hit prowler and sled drags for 4 trips before / after - each trip was 150 ft.

the pull ups were 50 total

squats and push ups were 100 each

this is sick for work capacity :)

nice one :)

--z--

Just started crossfit exactly one week ago
Ist mile - 9:05
100 pull ups (on assisted machine)
200 push ups
300 squats
All partitioned
2nd mile - 8:54 (pukie at end of run, legs felt like jello)
Total time - 55:30

m 19 bw 174

1/2 mile
50 pullups (80-100 lb gravitron assist)
100 pushups
200 squats
1/2 mile

pullups, pushups and squats partitioned at random

apprx. 36 min

50/165
51:14
broke it up in 10/20/30
that last mile is a killer

Mrs.L/49
32:00 'puppy'

21/m/127

No vest, Cindy Style, 40:01

1 mile - 7:20
Transition to bar - 2:00
Cindy: 19:40
Move stuff, get outside - 2:00
1 mile - 9:31 (ouch!)

35:13

THANK YOU

To all of the folks that have posted advice and their personal experiences with back injuries, I really appreciate it. I am following the common advice: Rest, Ice, NSAIDs. Holding off on a muscle relaxer, but may try as a next course of action if things dont improve in a few days.

While the pain is still very bad, the encouragement and personal advice have been very compforting. As I mentioned, its scary having your mobility taken from you (even temporarily)and I am certainly thankful for the support. I am much more optimistic thanks to the messages and emails, despite my condition staying the same.

Im proud to be a part of this community.

Thanks All.

PS...Im sorry I'm missing out on Murph, but I wont forget to make him up when Im ready. I've never yearned for the soreness that follows a Hero WOD more than today!

GET SOME GO AGAIN

I was there!!! I witnessed #205 MichaelP was freaking insane. Talk about motivating. Good Job Mike

39:00 - partitioned 10/20/30 (pu asst)
First mi on TM pace 6:35 first half and then 6:15
Second mi got bored on TM at.25, ran around track and got dizzy, got back on TM but overall ran over 1 mi. :)~
Form on pull ups and push ups got nasty toward the end. Was kinda bummed out on that.
Erin

Hey-

Warmup: Jumprope 4:00

WOD: Murph - 49:33 [no previous]

1 mile - 8:57
RingRows, Pushups, OHS - 38:10
1 mile - 11:22

48/M/201

-K

45 y/o - 6'- 225#

36:09 as RX'd (No vest)

Still room for improvement. 6:19 faster this time, 2nd time respecting LT. Murph.

Rest easy LT.

Wayne.

as rx'd 1:06
7 min. slower than first time doing murph, I think the 5k/sprints I did 2 days ago did me in.

Hey- [Correction]

Warmup: Jumprope 4:00

WOD: Murph - 49:33 [no previous]

1 mile - 8:57
RingRows, Pushups, OHS - "29:13"
1 mile - 11:22

48/M/201

Too much sweat to read my watch correctly.

-K

M/34/150

45:21 no vest

this was my first try at a Murph, so I decided to try half. I knew the pullups were going to wreck me.

did:
1/2 mi
(5 - 10 - 15) x 10
1/2 mi

killer, especially the pullups. I think i can do the entire thing next time, if i only do 50 pullups.

42 m 210#

50 min 8 sec. hope wt tomorrow is 205 after this one. last mile was more mental than physical pain.

M 38 176#

66 minutes--rand 1.5M each way in 104 degrees cause I missed my turn-around (twice!!).

That was a tough one. I hurt now.

23yom/160lb:

First attempt at Murph... I am not nearly as strong as I thought I was when I first started CF. The fact that you people are getting sub 40 min times as requested is inspiring!

49min 40 sec and subbed jumping pull-up and knee push-up. Squats and run as requested.

23/m/190

Day 9 of crossfit
First time doing Murph

rx'd

split 10x 10/20/30 no vest

41:06

it hurt oh so good

28/f/110#

28:38 (PR) last time 29:14. was shooting for sub 29 min so very happy with todays workout.

cindy style, no vest, kipping pull-ups

1st run: 7.5 on TM
2nd run 7.0 for first 800m, then 7.5 for 400m and 8.0 for last 800m

thought I was going to have an asthma attack on the first 800m of the last run. damn that was tough, shaking for a good 15 min post workout. glad tomorrow is my rest day.

pre: Burgener WUx2
post: sweat angel time

43:37

1 mile (6:35)
100 Pull (jumping)
200 Push (15 on knees)
300 Squats (full and beautiful)
1 mile (8:02)

Running after squats sucks. Broke up the middle as needed.

26/m/170

Half Murph:

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

33:21

Did Murph last night and woke up this morning wondering whether I would be able to move.

Split into mini-sets out 20 (5 strict pullups, 10 pushups and 15 squats). Noticed my strength on the pullups has increased dramatically.

total time 44:51mins

I continue to be astounded by what I can achieve through Crossfit.

murph - jumping pullups. rounds done cindy style 5/10/15 for 20 or 22 rounds. i lost count.

64:34

34/m/236#

Murph, you are the man. Thank you.

1:43:50 - probably the slowest time posted, but I finished it, not partitioned.

I did jump/negatives pullups for about 75 of them. Pushups in sets of 15 then 10. The squats in sets of 25. Today I was concentrating more on form than speed.

Still in my first week doing CF, this was beyond brutal. I loved it. Thanks!

About 53 minutes, HOLY MOLY. Did week of weights before work, treadmill interval workout this am. Did the WOD this afternoon at work.
.5 mile run
100 PU
200 Push-ups
300 squats
.5 mile run
First time doing it straight without partitioning it up, way harder. Happy to have done at all, the way the body felt. Feels worse now.

as rx'd with 20# vest 47:45, "Cindy" style
1st mile 6:58, 2nd mile 9:39 - the wheels fell off around round 13

Just getting into Crossfit. Only could feebly muster a 1/2 Murph (broken into sets of 5-10-15).

38:17

1st mile - 8:00
50 pullups
100 pushups
150 squats
2nd mile - 9:13

Ugh. You all are studs!

To Murph and everyone Mil, LEO and Fire (Past, Present, and Future), Thank you for your sacrifices.

Chris - M/24/190 41:36

Jeff - M/23/232 46:01

Mile runs were done on the beach. Sets were broken 5/10/15. No vest since our MTV's weigh in at close to 55 lbs - solid.

Semper.

Neil: 41:43 w/12lb (total)weight vest.

m/37/6ft/168

Second time doing Murph. First time I finished the pull-ups, then finished the push-ups, then did the squats, which was brutal. Total time was 64:05.

This time I partitioned into 5/10/15 x20 which worked a lot better.

I worked consistently through it, paced myself, watched my form. Total time: 47:46. Much better!

Don't think I'm ready yet to do this with a vest and in 120 degree weather though... Hat off to you guys!

500 m row, quality stretching

"Mini-Murph":

1 mile: 8:03

10 X (5 jumping pull-ups, 10 push-ups, 15 squats)

1 mile: 10:49

Total Time: 37:21

John West

74:40 No Vest (1,100,200,300,1)

My first crossfit exercise ever, and I loved it.

M/18/141 lbs/5'8"

Murph 33:26
Broke it up into 5/10/15 and took 1 minute breaks after reps 5,10,and 15.

Really good to do something in memory of Lt Murph. I just finished reading Lone Survivor last week and so his courage is really deserving of this workout.

40:19 on Bayshore -- no vest. Reps done Cindy style.
1st mile sub 8 min
2nd mile just over 10 min
One of the hardest parts is to keep my head together to keep track of the reps/rounds. Probably not as smart as I think.

My first "Murph".

34:29 sans vest

Pullups, pushups and squats partitioned 5-10-15 for 20 sets. That seemed to really keep my muscles "fresh" for the next set. I'm not sure how it would've worked going 100-200-300, but I'm fairly certain I would've gassed early. All exercises done at the 5-10-15 rep count were strong and form didn't deteriorate too badly.

Next time I just may toss on the vest!

37yoa/181#/M

30:14

bw-196.5

wod-half murph
1 mile run 7:30
50 pullups, 100 pushups, 150 squats 17:45

Total-25:15

Ran out of energy nad time, with Mr. Mom duty picking up the kids.

MC

bw-196.5

wod-half murph
1 mile run 7:30
50 pullups, 100 pushups, 150 squats 17:45

Total-25:15

Ran out of energy and time, with Mr. Mom duty picking up the kids.

MC

As Rx w/o vest: 62:55.

5-10-15 for 20 sets.

Garth,

That's funny you mention that. I too found myself at times having to refresh my memory as to what round I was on. I think I'm going to go buy one of those cheap click counters. I know counting sets isn't rocket science, but for some reason it's easy to lose track.

Oh, BTW, I now know what it feels like to run with cinder blocks for arms and legs on the final mile!

29yo M 170lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips, 3 negative HSPU per round. Jog 750M, stretch.

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Time: 1:03:04
Partitioned 25 pull ups, 50 push ups, 75 squats. All sets broken.
Foam Roll after
Compared to 061205: 1:24:53

Murph as rx'd w/ body armour
1:08

36/m/165

1/2 murph (1,000 m row)
30:30

God bless Murph, family and friends...

28/f/154#

Half Murph - 1/2 mile run, 50 chin-ups, 100 push-ups, 150 squats, 1/2 mile run

I ran on the treadmill at 1% incline. Calisthenics were partitioned 3-6-10 with a bit of extra chins and push-ups at the end to finish the numbers.

For the chins and push-ups, my goal was to complete Brand X puppy numbers (36 chins, 70 push-ups) of full reps, and then I would allow myself to modify to finish the workout. I switched to jumping chins after rep 36 because I was tanking. I managed all 100 push-ups unmodified.

Time - 39:50. The calisthenics took 28-odd minutes.

31/M/165#

Murph was one of my first CF workouts and in the four or five times it's come up, it has consistently kicked my ass. I've done 1/4 Murphs, 1/2 Murphs but never the whole thing. Today, was my first time ever finishing the WO, as RX'd: 46 min. The mile on the back end is a killer.

1/2 Murph with full runs

1:15.03

Livestrong!

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

1st Murph, and it's amazing - this program is fantastic, thanks coach!
partitioned into 10/20/30 till the 6th set, went to 5/20/30 for a set and the last three were 10/20/30 w/ a leg spot on the pullups
ran w/ bill, finished up in 1:02:19....lots of room for improvement

25/f/128#

got tangled in another player's legs and tweaked my ankle in last nite's bball game. at least we won. thought maybe i wouldn't be able to run at all today, but after movin it a lil, found walking/running uncomfortable, but not terribly painful. so.....

breakfast: run 4 miles = 30 minutes. ankle felt ok but not great.

WOD: sans added weight, partitioned Cindy style
1 mile run
100 pull-ups (mostly kipped)
200 push-ups (chest2floor to full elbow extension)
300 squats (a2a to full extension)
1 mile run

41 mins

runs totaled a kinda slow 17 minutes; first mile wuz ok, but didn't wanna push the ankle as it wuz throbbing during the last mile. thought maybe i might've miscounted the rounds of exercises so i did one more round just to be sure. really love this 5 minute improvement! yay CrossFit!!

25/M/170lbs

54:09. As RX'd, no vest. The pushups slowed me down big time.

First time doing this as is. Last time I did 20 Cindy's @ around 58 mins.

Last time I did this my big weakness was push-ups. This time I improved on the pushups but my squats destroyed me. I felt like I had better form this time, so that is a big plus for me.

37 yom 194

1st Murph

as Rx'd on treadmill (.5 incline and 0 incline)

45:54

Really put a whippin on me.

L

26yom/175

31:32, as Rx'd. Wanted 30min, but my second mile was brutal.

IMO, the third toughest WOD, behind Linda & Fight Gone Bad.

First "real" Crossfit WOD- I did the 5k...
23/m/180
21:31
That's half the running and 1/4 pushups, squats, and pullups.

Looking to improve immensly as the days go by.

55 y.o. 156 5'10
As Rx'd 57:38.
Ran the miles outside during tropical strom Erin (San Antonio) Loved it.!

26 yom

192 #

53:48

Partitioned as follows:

Pull Ups - 30 - 25 - 20 - 15 - 10
Push Ups - 60 - 50 - 40 - 30 - 20
Squats - 90 - 75 - 60 - 45 - 30

No Murph tonight; deadlifts up to 205x3; kb snatches for sets of 8, db work.

32M185

51:47

m/45/185

"wet Murph"

10 minute row
20 round Cindy
10 minute row

51 minutes, including a break after round 8 to sing lullabies to the youngest.

Hot humid day..showed in times

J: 48:43--30lb 4oz vest for first mile and 50 pullups, 100 pushups, 150 squats. dropped the vest for the last half (sorry Murph).
N: 47:18

30 yom / 172#
Murph (partitioned 10,20,30)
30:43 on treadmill with incline of 1

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

5/10/15 partition
33:11

the parition really helped. pullups are still my biggest weakness, but doing 10 sets of 5 is a huge improvement from a month ago.

thanks coach!

did after a full day of water rescue/zodiac training, it seemed like a fitting tribute to a SEAL!
did at crossfit amelia island
cindy style
43:41

#164
Have you ever tried using www.mapmyrun.com or something similar to find out how far your course is?

#234 Tim Hamilton
Thanks man, I appreciate it. Wow, 4 weeks of CF and you say we have about the same stats, that's awesome. I've been crossfitting for about 5 months now, although I spent the last 3 weeks on summer leave and really just partying it out drinking a bit too much and going to the beach and stuff. I must say I am still pretty impressed with myself, as I just caught Speal's time for this WOD and surprisingly I am only about 5 min behind him. I look up to him a lot and always try to see how close I get to his times. I'll tell you though, from now on I'll be looking for your posts, just to see how you progress. That's what this is all about, cfitters exchanging words of encouragement and motivation. Cheers man.

Ok, pushed on after another bad day at work.

42/m/202 (ouch- hate breaking that 200 mark)

No place to do real pullups, so modified and did "hitching post pullups". Hang from hitching post rail with legs extended as far as possible. since pullups are tough for me now, this was a help.

1 mile run
10 sets of 10 hp pullups, 10 pushups, 15 squats
1 mile run

45 min (we'll see how my next attempt goes)

Later

Ht: 6'4
BW: 200
Age: 33
As Rx'd 57:43

Ran first mile in 8:20 and ran the last in 10:17.

Broke sets down to 5PU, 10 push ups and 15 squats.

So maybe I did pick the wrong workout to start my crossfit association with! Very, very humbling, I'm hooked!

M/33/6'x204#

broke 'em down by 10/20/30x10sets
over all time 1:17:36

no vest or weight

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
With 20lb weight vest 1hr 20min 59sec
Did every exercise in order start to finish
Wearing that vest is no joke... ;]

47:18 as rx'ed with vest, way down from 43:47 last time. There's a little 6lb man kickin' my butt at home so I was way more tired that I thought.

I went for the 10 sets of 10,20,30 this time and I think it would have gone well if I was my usual self but my last run was absolutely terrible, my abs cramped up like I've never felt before. Finishing was a good feeling but I had to rush home immediately for daddy duty!

I totally screwed this up and did 100 pullups first, then 200 pushups, then the 300 squats instead of mixing them.

1 hour 25 minutes

m/37/188/69"

run
10/20/30 x10
didn't do the last run. the gym threw me out.
58:43

1 mile run at around 6:50 pace

pull ups, pushups, squats in sets of 5,10,15

TIME: 57:10

Should shave 2 minutes off because the treadmill crapped out at the end so I spent a few minutes trying to get it to work, then decided just to row for 10 minutes.

your spirit's alive LT Murphy

as Rx'd- 59:40 with 20# of plates in a backpack.

5:50 faster than in June. Felt like I was going slow today, really had to gut this one out. Pleased with the result. Lower back beaten to a pulp by the backpack on runs.

194#

38:34 as rx'd

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/148

WOD as rx'd

20x5/10/15

37:00(1.5 min. slower, but so much hotter/harder after running the 5k yesterday.)

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

27/male/5'10"/180#

40 minutes

38/191/6'1"

All exercises with attention to form in quick succession:

1 mile (treadmill @ 8):7.43 min
20 x 5 pullups, 10 push ups, 15 squats: 22.35 min
1 mile (treadmill @ 7.2-8): 8.30 min
TOTAL: 38.08 minutes excepts two fligts of stairs each way upstairs and down....no resting between.

NICE WORK T1000....excellent times

Murph with no partitioning...40:28
m/178/27yrs

17/m/160
51 minutes
MURPH SUCKED!!!
did the first mile in 7 minutes-ish
did the pull up/ push ups/ and squats cindy style
10 sets:
-10 pull ups
-20 push ups
-30 squats
my legs were so tired i coudln't do the last mile
i walked half a mile and ran the other half

still managed to get the time as the last murph
but still dissapointing

17/m/160
51 minutes
MURPH SUCKED!
did the first mile in 7 minutes-ish
did the pull up/ push ups/ and squats cindy style
10 sets:
-10 pull ups
-20 push ups
-30 squats
my legs were so tired i couldn't do the last mile
i walked half a mile and ran the other half

still managed to get the time as the last murph
but still dissapointing

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

52:00 - Wussed out at the end and only did a 1/4 mile run...am happy that I managed to do all the pull-ups, push-ups, and squats this time though...next time as rx'd.

As Rx'd: 59:09 This is the first time I've done Murph and it is by far one of the most difficult things I've ever done.

m/38/174/67"

1:08:33

As RX with no vest. I know this is slow but this is my fourth week of CF and i admit this WOD kicked my ass but, I didn't quit.

I've been a LEO for 10 year and a US Army aviator for 20. Beside my family and God my true passion is motorcycle road racing. Since I can't afford the money and time to race I do track days and I believe CF is one of the best systems for staying in shape for all three.

Murph (sort of)

What turned out to be a .8 mile run
100 Pull ups
150 Push ups
3 Squats (my knees have started hurting for some unexplained reason)
.8 mile run

45:12
Ouch!

bw 163 age 38
1:13:36
1 mile
10,20,30 x 10
1 mile
"FOR MURPH"

mod cfwux3
1/2 murph
30:24 (pr)
no vest as I am already carrying 15#s of deadweight all day, anyway
15 min post w/o - 10 yr old son enters garage:
"Dad, what's wrong!?"
"what do you mean?"
"you're laying flat on the ground, not moving"
"crossfit"
"oh, yeah" and 10 yr old exits garage

175/69"/37

52:34 As Rx'd

I was shooting for a PR of anything under 50:00. Just missed. Pukie and all. Next time.

Q> I am doing all the exercise on this, so at what "time" should I look at using the vest? Under 40:00 or what?

38/M/183

1:05:08 wearing vest with trauma plate & full mags (27 lbs)

1st mile: 9:14

Broke sets into 5 pull ups, 10 push ups, and 15 squats

2nd mile: 11:15

A word of encouragement: when you're tired, in pain, and feel like doing less than "Murph" rx'd, make some attempt at imagining the sacrifice the LT and his men made for their country...I bet you'll find a way to finish.

42:45. One minute improvement from last time...but running outside this time. I wanted under 40, but it didn't happen, by a long shot.

as rx'd 50 min

I've gotten all of my fellow martial artists hooked on Crossfit. They thought I was kidding about the second mile run.

Cory(me)- 35:35
Master Lee- 39:19
Alex- 43:08
Misha- 45:10
Lydia- 45:26

5 Rounds
200M
9 Thrusters 85#
9 pull ups

19:35

Goal was to break 20.

My son Hunter:
age 12 bw 92 lbs
Murph as rx'd: 48:20

half murph ~30min (1.3mi run in sand and 6 rounds of cindy in 24:00, ~10 minutes of helping move some car parts and look for some stuff, 4 more rounds of cindy in 8:16) The run seemed unusually exhausting. Was originaly planning on completing as Rx'd, but by the end of the run it was obvious I wouldn't be able to.

Maybe next time this rolls around I'll try the whole thing, should try running on a track though.

First WOD after taking a couple of weeks off, and man did it kick my butt! More cardiovascular demanding than anything. However it felt good to be back!

WOD
as rx'd, 1:19

24/M/145

Murph as Rx'd (NO partitions): 41:35

Next time I'm doing it with the 20 lb. vest

33yo/m/220

41'37"
as rxed

42yo/175#/5'10"/sore/m

Wow. that was painful!

1 mile 6:40
all of the other stuff broken into 4 even sets 52:20 (total elapsed time)
1 minute to catch breath
last mile 7:40 (and painful)

61 minutes total

46:00 SMOKED LIKE CHEAP CRACK!

First day doing CF. Great workout.
44:00
Broke up the sets into 5/10/15 X20
Looking forward to Friday's workout..

d - 29m/175

Mile 1: 7:20
20 x 5/10/15: 23:15
Mile 2: 10:24
Total: 40:59 (4 min improvement)

j - 33f/125

40:30 (runs on treadmill)

7:45 mile
42:58 20 x 5/10/15
9:15 mile
Total 59:58

First murph

As Rx'd with backpack 20.6 lbs
47:05
PR by 4 min

44m/240#

Murph - No vest
Time = 52:20

45/m/185/5'11"

1 mile
pullups-100
pushups-200
bwsquat=300
unass't situps-400
1 mile

1:16:17

f/28/106#

cfwux2

20 rounds of "cindy"
with runs on treadmill at 1.5%

35:40

thought that i might have miss-counted, but i had a witness! push-ups are definitely my weakness and where i lose the most time.

16yrs/ 155/ 5'8

as rx'd and i split up the body weight stuff..
1pu 2 pushups 3squats
2pu 4pushups 3squats
3 etc up to 10pu and back down

50mins flat, very tough

Did half murph without pull-ups as a pull-up bar wasn't available:

0.75M Run
100 Push-ups
200 BW squats
0.75M Run

Time 25 mins

35/175

42:48 9.5 minutes faster

1:07 minutes
man that was amazing

and i did tuesday workout of the day on wednesday and my time was 25 minutes and i dropped from 29:42 last time.

Always feel humbled by times I see of full Murph workouts. Anyway, I did a scaled down Murph on a day after not really eating from my lack of coming to terms with my lactose intolerance - "I thought ice cream had less lactose, I swear!!!" - so I didn't feel all that strong today.

Scaled Murph:
1 mile run
75 pullups
150 pushups
200 squats
1 mile run

Time: 53:07

28:07
done at indoor track, so for good or bad, didn't have to deal with elements. wasn't as dead as previous ones, but still whooped at end. would've been tough to break 30 outdoors, i think.
mile 1- 6 mins and change
cals- just under 14 mins
mile 2- 8 mins and change

mdmdmdmdmdmdmdmdmdmdmdmdmdmdmd
~36 minutes on the marina green thought I was going to die
pushups were the weakest link

25/m/61kg

I toned it down as follows:
1 mile
50 pull-ups
100 push-ups
150 squats
1 mile

I finished in about 48 minutes. The squats are definitely my weak point...

1 mile run 7:11
100 pullups (10 x 10) 19:15
200 pushups (1 x 50, 6 x 25) 10:32
300 squats (5 x 60) 15:53
1 mile run 9:29
Total Time = 1:02:23
That was hard. I had a hard time putting one foot in front of the other on the last mile.

My posts get held now every time no matter what the content is, this smacks of fascism and it's not cool.

I've been Crossfitting for almost two months now and this is the first post...sometimes it's a bit intimidating, cuz there are some studs running around on here...I'll be there one day...soon

32/M/210

Had to scale back to 75%
1 mi - 7:00
5 pullup/10pu/15 squat (x15) couldn't get to 20
1 Mi - 8:34

I'm addicted...Coach, et al. thanks for what you do.

First attempt at anything resembling a Crossfit workout, I've been lurking for about a month trying to get in good enough shape to even attempt this.
toned down to:
one mile (prob. 8:30)
pull ups? as if...
push ups: 30
sit ups: 40

total time is a good half hour to 45 mins.

As rx'd
27m/6'1"/128lb
2 extra pounds after eating nasty Baja Fresh burrito.

1hr, 25min
Jae

Handball practice, 3.8 km run warmup, 3.8 km run on time. 19min 20 sek. After that some intervall training and static strength stuff.

M/36/214 lbs

Didn't leave enough time before work to finish. Work finished too late to do it again.

So pissed off. A black mark on my precious CrossFit record.

1 mi. run - 9:09
pullups - 7+5+5+5+5+4+4=30
pushups - 20+15+10+10+10+12+5=84
squats - 24+20+15+20+20+20+15=134

Funny, though I am pissed in the past this would have been a heavy workout to be proud of.

Thanks CrossFit.

Ouch, lots of subs

Me
10 sets of 10,20,30
Had to toss in some knee push ups and jumping pull ups. Otherwise felt like I stayed on course
55:21

Wife
10 sets of 5,10,20
Half miles and subs (still getting her used to this, think she hates me right now)
30:25

1st Murph. M/226/32

CFWU X 3 (- PU, dips)

1 mile run: 6m20sec
pyramid exercises (increasing 1 to 10 and back to 1); pull-ups 4 or more, had to use Gravitron and take some breaks to complete sets
1 mile run: 6m52sec

total time 78mins

as rxed with 20 lb backpack 49:20.
backpack was horrible idea, horrible weight distribution, the weight was all over the place on pushups, squats and the runs. buying vest for next murph or heavy cindy.
under 40 next time.

29yom, 165lbs

as rx'd w/o vest
1 mile- 6:10
20 sets of 5 pulls, 10 p/u, 15 squats- 27:05
1 mile- 7:30

total time: 40:45

M/166/44
M/100/11

As RQ'd 1:18:54

Did it with my 11 year old, Cindy style. All pullups head above the bar, pushups with chest touching the floor, squats almost to the floor.

Long but you need to go slower if you want young folk to do it and not fail because you forced them to go too hard.

Completed whole thing for first time:

51:07

50/195

1/2 Murphy, time constraints yesterday.
27:56

m 37 90kg
1 mile
partitioned 10-20-30
1 mile
total time=49:15
First time Murph, cheers crossfit last Mile was a killer

I just recently started doing Crossfit and I have never worked this hard at the gym. Even though I had assistance, I feel a sense of accomplishment. My body did give out several times in the last 30 push-ups and I thought I was going to cry.

10/20/30
1 mi
100 pull-ups @ 80lbs resistance
200 "girl" push-ups
300 squats
.5 mi

58 min.

Did half Murph due to time constraints - 18:08.

Last full murph was 44:40.

Mike: 38:02 then straight into rugby practice.

First time doing the Murph.
1 mi. run, 100 pull-ups, partitioned push-ups, w. squats. Finished with 1 mile run. Time: 55 mins.

Also first time doing murph (or anything vaguely approaching it)....

Did 1M run, 40 pull ups, 80 push ups and 120 squats (all partitioned) and 1M run. Total time was 41:20. I suppose it can only get better. :)

Partitioning was 10-20-30, 10-20-30, then 5-10-15 to the end.

54:31 (12# vest)

Basketball
6:00 to 7:00 am
then
Run 1 Mile 7:35
25, 50, 75
Pulls, Push, Squats
5:24

M/36/215

1/2 Murph

2 mile bike ride (knees can't take running)
5 sets of 10/20/30, all sets unbroken (first time for that)
2 mile bike ride
Time-35:23

you people are sick. I can't feel my body. Who invented this stuff anyway?

“Murph”- cindy style, no vest :)
46:48

M/33/170

No vest, Cindy style, Chin ups instead of Pull Ups.

38:30....

I love doing Murph.. it's all in your head.

160#/33yom

WU: no warm up for this one

WOD: Murph - no vest

(48:13)

Having a rough day today and really felt I was dragging and taking way too much time between sets of p-ups, pushups, and squats - overall, a tough motivation day. So I went back and checked my last Murph time to see how far off I was - actually beat it by a couple seconds. Its nice to see progress happening even if its hitting the same WOD time with a lot less effort.

31m/6'3/215

murph. bodyweight only; no vest (thank God)
treadmill L2; exercises rotated as in cindy

35:37

second mile felt like concrete in my legs
mad props to all y'all bustin this thing out in the 20's.

"WHO was wearing pajamas, Walter?"

22yom/6'2"/213#

subbed one mile runs for one mile rows

35:40

this one felt mind numbingly long. almost one of those can i get off the ride now workouts. but in the end simply amazing. could only manage to stay awake a few hours after this one last night. humbled yet again...

1.5 hour mountain bike ride. Now Murph:)

As Rx'd
1 mile 7:30
4 rounds pull ups 25
push ups 50
squats 75
1 mile 8:00
35:30

27/M/175

Murph as rx'd 42:13. 12+ minutes better than last time!

AS always this one is my favorite WOD! My kid brother has been enjoying the kool-aid and now he is questioning what he got himself into.
Nolan 57:31 w/ IBA(vest)
Chris 1:15:13

1 mile run
100 pullups - counter weight 70-90
100 pushups
150 squats
1 mile run/walk
1 hour 28 minutes

28/m/200

as rx'd w/o vest
broke it up cidy style 5/10/15
38:30 PR
Prior best time was 43 min and change.
That first 800m of that last mile is a f*cking killer. Great workout. Next time I will put on the vest.

m/27/200#

as rx'd w/o vest
38:30 PB
old PB was 43 min and change.
The first 800m of the last mile was a killer. Used a cindy split which I found much better than the 10/20/30 I did last time. Great workout.

44.50 as rxed w/vest
(pr)

1 km run with vest
100 pull-ups with vest
100 push-ups with vest
100 push-ups without vest
100 squats

31 minutes

surrender due to lack of time

As rxd: 50:18 with 20lb. vest

53:34 - 10 X 10/20/30

previous = 55:54 - 10 X 10/20/30

First day back from Hawaii what a way to get back to it.

W/O Vest

As prescribed

Mile 1 @ 5:59
Mile 2 @ 7:14
Over all time @ 44:12

Approx. 2:20 faster than last time. Giddy Up!

32/M/226 lbs.

CFWU X 3 (- dips; p-ups)

1 mile: 6m20sec
pyramid of p-ups; pushups; & squats (1:2:3 ratio to 10 and back) needed gravitron for p-ups after 1st set of 4. weight assist varied between 50 & 80 lbs.
1 mile: 6m52sec

total time: 78 mins.

Lots of sweat left on the floor.

f/24/104

half reps (jumping pullups), full runs

30:37

As rx'd, but I did everything sequentially,

47:11

I think that if I had done 5/10/15 I could have done it a little faster.

As rx'd (21# vest) 51:42. Fun.

Tim: as rx'ed, 20# vest, Cindy sets

45:01 (huge PR)

At max intensity, I think this is worse than Linda.

Jeff-@ home runs outside
31:13
Pull-Push-Squats-
5 Rounds of 10-20-30
Then
10 rounds of 5-10-15

Charity- runs outside
34:18

Age 35
BW 145#

As rx'd:
31:46

36:49 No added weight and it was dark out....and nice and cool.

Mid-day heat got me. Unable to finish.

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

26:45

1/2 Murph Jumping PU

32/M/203

53:59 with the vest (previous 59:53). Had the bucket out 30 pullups in; never had to use it.

Did all the reps, but thought I was gonna meet Pukie toward the end... ugh...

First mile: 7:20
Last mile: 9::00
Total: 49:37

Now I can't move...

Partitioned in 10 rounds
pullups-10
pushups-20
squats-30
10mins intense stairmaster instead of 1 mile runs due to calf muscle pull
44/m
65:00
First time for this one...........spent throughout

1000m row
17&1/2 rounds of 4-8-12 for a total of 70-140-210
1000m row
37:42

I just did it! Man that was a good work out!

6 min mile
10 reps pull ups
25 push ups 1 set
25 squats x 12 sets
5 reps x 19 sets pull ups
10 reps x 4 sets push ups
5 reps x 7 sets push ups
3 reps 1 set pull ups
2 reps 1 set pull ups
9 min mile
finished by 45:17

30/M/200#

53:18. Treadmill runs @ 1% incline. Broken pullups, pushups, and squats.

55min 07 sec

After a night out with Mr.Jack and food at company picnic...
deduct time 4--
interupted to get a screw
had take a potty break
feed the giraffe
change oil
solve world hunger
kill Mrs. America
write Oprah's next season
sweep the play ground
sail around the world in 80 days
do the rest of DJ's workout
take a shower after 1st set
found and killed Osama

only minor hold up's but a good one workout in none the less

thanks for the banana Mr. DJ Karesh

28/m/165lbs

This is my first time actually posting on Crossfit. I've been doing nothing but the WODs for the last month as an experiment. I feel I've finally found the missing link to solve my problems with WADD (workout attention deficit disorder).

This was my second attempt at Murph. I missed my personal goal of 35 minutes, but I am very satisfied with a time of 39:07!

First mile: 6:38
5/10/15 for 20 rounds
Second mile: Who knows..it was 8 something.

finish: 39:07

Coach! You're an inspiration. You have me aggresively pursuing excellence as a Trainer!

28/m/165lbs

This is my first time actually posting on Crossfit. I've been doing nothing but the WODs for the last month as an experiment. I feel I've finally found the missing link to solve my problems with WADD (workout attention deficit disorder).

This was my second attempt at Murph. I missed my personal goal of 35 minutes, but I am very satisfied with a time of 39:07!

First mile: 6:38
5/10/15 for 20 rounds
Second mile: Who knows..it was 8 something.

finish: 39:07

Coach! You're an inspiration. You have me aggresively pursuing excellence as a Trainer!

33/M/200
As RX'ed 49:30 : 1st mile 7 Min last min 11 Min

My Fat Friend
26/M/210
As RX'ed 73 Min : 1st Mile 7:30

My Slim Friend
28/M/200
As RX'ed 74 Min : 1st Mile 7:07

Hey all,

I brought the numbers down a bit and did:

20 M 191 #

mile run
50 pullups
100 Incline Pushups
150 Squats
Mile Run

31:27

38/f/139/5'6"

one mile run
Cindy sets:
100 beginner pullups on the Smith machine
200 pushups
300 squats
1/2 mile fast walk, 1/2 mile jog (I've never seen running shoes turn into cinder blocks before!)

59:09 - Happy to have finished in under an hour.

10:30 with interceptor
50 pullups
150 pushups
200 squats.
11:30 with interceptor

took for-fn-ever I would have finished the other reps but I had a commitment in the evening.

1:06:01
I did not feel like working out.

FOR THE FIRST TIME EVER!!!!!

I was able to break 10 sets down into 10/20/30.

10 x pullups (rotated overhand, underhand, close-grip, wide overhand grip)

20 x pushups (regular, diamond, wide, stagard)

30 x squats (rotated front and back squats of 95lbs)

my body is toast.....my cardio (since the treadmill in the (shhhhhh) valley of Afghnaistan is not very well) was done on a stairstepper. I did interval style for 8 mins until I hit 1 mile.

When this routine is done correctly...your body will scream for mercy....

I ended up cpmpleting this in about ~56 mins. not too bad considering the improvs.

Thanks crossfit!

39:22 as rx'd

Partitioned 10, 20, 30

40/80.1kg/11.3%
35.55, pr

40/80.1kg/11.3%
35.55, pr

44:02 with 20# vest

34:00
No body armour, of course, and some cheesy pullups and pushups (limited ROM), but still, I did it five minutes quicker than my last attempt. Humming the theme from "Rocky" to myself as I write this.

44:20 as RX'd partitioning 5/10/15. 9:40 faster than last time. Try to get under 40:00 next. No weight vest/armour

38/m/193#

As rx'd (used rings instead of bar for p/u): 57:20 (3 min slower than last time).

The squats and the run killed me, and I had to do jumping pull-ups after 50, as I was getting from sets of 6 and 7 to 2 and 3, so went for jumping p/u's to keep it more metcon challenging. Definitely a kick in the scronch.

AL

I'm a day behind. Did half Murph due to time constraints on Friday.

1 mi run
50 pullups
100 pushups
150 squats

partitioned 10/20/30

time 21:00

Prior full Murph time was 46:10

Half-Murph (1 mile run - 10 rds cindy)in the morning: 29 minutes.

May I suggest, if you want a challenge, or really do not want to suffer, DO NOT DO ANY L PULL UP/GHD SIT UP WOD's PRIOR to MURPH.

have a nice day.

As RX'D

48:26

First time ever doing Murph, no vest

Mile run 7:30
100 pullups/200 pushups/300 squats CIndy style
Mile run 8:10
Total Time: 38:15

Warmup: 500m row on erg.
1600m erg. 5min.55sec
15 sets of:
5 chins
10 pushups
10 squats (wussed out on the squats - legs yesterday)
1000m erg.

41 mins total.

41/163
6x(10p/u, 20 push, 30 squat)
timed out
35.20

40:37
Partitioned 5/10/15
ran first mile 7:04
Lost track after that. I took a couple breathers which cost me a sub 40 minute time! the last mile felt like I was running in quick sand!

Oh well. I know better next time.

43yo/male/167lbs

My first Murph...omg. This is the toughest workout yet in my 2.5 weeks of CF.

ran 1 mile on treadmill (1% incline)
partition: 5-10-15 - made it through 13 rounds
ran another half mile
51:30

Pukie followed me all the way home, but never quite caught up with me.

M/45/145

Warm up - 3 min on stationary bike, 5 pullups, 10 pushups, 15 squats.

"Murph"
As Rx'd
But with 30lb vest
Run 10:00 loop
pullups, pushups, squats Cindy-style
Run same loop but in 11:47

58:47

57:54 as rx'd

as rx'd 49:23

no partition

Age 51/BW 245# First MURPH sub 1 hour (62 minutes last time) Row 2K/100 pullups (most jumped)/200 pushups/300 squats/2K row (59:08).

PUKIE, first time lol,
gotta about half way through the workout and didnt feel so well, ran a good 6 minute mile and got through 70/70/70 and then was done. Training hard for the next murph

46:46

jpus 10/20/30

33/M/170

This was my first CrossFit WOD back on July 4th, time of 46:30. I got to it today and did it in 37:43. That much improvement in like 6 weeks. Is that normal in the begining? That's crazy. My sets were more broken this time but intensity was much greater.

PS Any CrossFitters in the Cincinnati area shot me an e-mail.

F/28/145

56 minutes - partitioned into 10 sets
(26 minutes faster than my first murph two months ago!)

53:00

Three minutes better than last time. Thought I was going to pass out after the first quarter mile of the second mile and had to walk for a minute or two. Still able to finish strong.

I accidentally did 10 extra pullups, 20 extra pushups, and 30 extra squats, because hard exercise makes blood leave my brain area.

35:43

M/38/5'11"/167

Did "half-a-Murph" without running (bad knee):

Did pyramid sets:

1 pullup
2 pushups
3 squats

2 pullup
4 pushups
6 squats
.
.
.
7 pullups
14 pushups
21 squats
.
.
.
1 pullup
2 pushps
3 squats

plus an extra 1/2/3 set at the end, for a total of 50 pullups, 100 puships, 200 squats

21:00

Outside at CHS track

PUs on fence

31:27

36:14.

Ran the little loop, which is almost exactly 1 mile.

Pushed straight through, and learned the better way of training with 'Murph' the hard way...

57 Minutes, ouch

First Murph...First Post...First full crossfit workout for time...Have been crossfiting for 6 weeks...

about 48'

1 mile - 6:39
rest - 1.5 min
5x(5/10/15) - 5 min
rest - 2 min
5x(5/10/15) - 5 min
rest - 2 min
5x(5/10/15) - 8 min
rest - 1 min
5x(5/10/15) - 6.5 min
no rest
1 mile - 9:00 (approx)

Lay on ground with people looking at me funny - 3 min

64:24...partitioned Cindy style...pullups were kipped, jumped, strict, scratched, bit, and clawed...last mile blew donkey balls...first ever Murph...have ordered Lone Survivor from the library, supposed to be here Monday. Looking forward to learning more about the heroic Lt. Murphy. Thanks Coach!

Weight = 195 M

43:15 as rx'd

47/m/200

54:15 as Rx'd. Pretty much same time as before which is a bit of a bummer.

This one literally brought me to tears. Did the whole workout with a 20 pound flak vest on. Puked at the end of the push-ups. Wanted to puke during squats but had nothing left so I dry heaved several times. The last mile felt like I was pulling a trailer...wait, that was my big slow butt! Anyway, an honor to do it; painful while I did it; euphoric to finish it. 53:52.

Jumprope WU
BGWUx1
WOD rx'd with vest 57:37. The last mile was a run walk.

51.43

My first crossfit workout!

1250m run
20x
2 PullUps
5 PushUps
10 Squat
1250m run

I think not bad for the beginning...

37 yom
70" 205#

Used 25# vest for both miles, 70 pu's w/vest-30 w/out, 20 pushups w/ vest, 150 squats w/ vest. Heat was biggest factor.

As rx'd w/ vest=68:08

29, male, 71" 185#
38# of body armor + water
56:37, as rx'd, except pull-ups were dead-hang & ROM issues during push-ups and squats because of body armor
125 degrees
First Murph
Pretty much everyone on base looked at me like I just smoked a huge crack rock.

My thoughts & condolences go out to the family & friends of the fallen hero.

41:20, done Cindy style. No sleep, felt like crap, but got it done.

225#
no vest

missed last mile .. mind was willing... legs didn't move..

1:27
nice visit from Pukie as well...

next time will try breaking up into sets...

37:45
no vest, treadmill runs, 10/20/30 partitions

Indoors

1 mile run-8:22
100 pullups
200 pushups
300 squats
Cindy Style- 27.34 ( Hard to keep an accurate count of the rounds)
1 mile run-10:47 (Walked first half)

Total Time 46:44

45yom/220lb/6'1"

51:00
one mile
20 rounds;
5 pulls
10 push-up
15 squats
one mile

BWT:150
1:27::17 walk run 60 off assisted
last time BWT:159
last time 1:25::59 sub run on the elliptical plus I believe my pull-ups where 80 off assisted

32yom/165#/no vest

1 mile - 7 min
10/20/30 * 10 rounds
1 mile - 8 min

39 minutes, improved from 54 the last time around, and Pukie stayed outside this time too!

Waldo

M/32/168

46:32

As rx'd. Completed total reps for each exercise before moving on to the next.

as rx'ed 37:28

48:05 as rx'd Nicole

M/17/135

as rx'ed, partitioned cindy style.

35:57

Murph rocks. My team and I do it with our body armor on and it smokes us good. I prefer to do sets of 10/20/30 because I can maintain some intensity, but a couple of the guys will do the pullups first, then split the squats and pushups. Either way, Murph separates the men from the boys.

35/m/67"/152#

Murph:

1 mile: approx 7:15
10 rounds of: (approx 31 minutes)

10 pullups
20 pushups
30 squats (good form!)

1 mile: 10:40 (calf/legs difficult to run!)

Last time was 45 minutes, I partitioned it doing 20 rounds of Cindy, which I think is easier to do faster.

last time
070629

at home, 20# rucksack

1:31:18

this time
070816

at home, 20# rucksack

1:19:39 (PR!)

Age - 32, Wt - 200#
WOD - mod Murphy: 200 40# SDHP, 50 p/u, 100 push/ups, 150 squats, 200 40# SDHP).

200 SDHP - 9:47
Middle - 15:17
200 SDHP - 12:52
Total - 37:56

I subbed the SDHP cause the treadmills were full. I did not pace myself so it hurt me going into the middle. I wussed out and did the above instead of the full murphy. I did finish with the SDHP and felt torn up. This workout was like a 10k run if done full.

June 29, 2007
Age - 32,Wt - 205#
WOD - as Rx'd, Murphy (1 mile, 100 pull-ups, 200 push-ups, 300 squats, 1 mile).
Total - 49:34 (171 HR Avg)

1hr 3mins 21 secs.
Failed too dizzy to run last mile.

1.25 miles (part up hill) - 10:45
20/40/60 - 18:37
- 28:47
- 39:05
- 49:14
- 63:21 (Took big break at beginning of last round as feeling dizzy while pukie beckoning)

God only knows how you guys get sub 50 times!
Respect.

i am a trio behind...
m/18/155 lb

did this exactly as rx'd: ( no partition)
run 1 mi.
100 pu
200 push
300 sqaut
run 1 mi.

42:40

no partitioning is much harder...

Very tough - 57:30 for all but pullups, which I did later (and did not time) only did about 40 pullups also. I did the pushups/squats in partitions of 50. Did all the pushups, but quit squats after 150 when I noticed my back tightening up. As poorly as I did on this (and all the workouts so far) I am really enjoying the challenge.

Scott

M/24/168 lb

as rx'd, no vest,
pullup, pushup, squats done cindy style
Runs on treadmill

38:08

Just got my ass whooped.

As Rx'd
51:28

Had to elevate the legs for 5 minutes after 200 squats (timer didn't stop) - got pale and nearly decked.

37 yo male. 225 lbs

Murph -

did the pull/push/squat sequence pyramid style, which I think knocked 2 min of my time.

40:22

As RX'd

41:13

34M/88kg

50 pull-ups
100 push-ups
150 squats

66min....

39/m/190

half murph

800 m run
50 pullups, 100 pushups, 150 squats
800 m run
partitioned 5,10,15 x 10 rounds

25:36

1.5 run
100 pu
200push
300squat
1.5 run
55min

as rx'd but partitioned as:
10 sets of:
10 pull ups; 20 press ups; 30 squats

45.07

41/m/170

45:26 as required

WOD
:48
No vest, ran 1 1/2 mile to gym instead of mile.

Okay, I'm just mentioning the heat, not complaining, but it was 108 in my garage and 102 outside. That is hot.

I only did 75% of this workout. 75 pullups 150 pushups 200 squats and ran 1.5 miles total instead of 2 and I thought I was going to die.

Still, without the Crossfit guys to inspire me I wouldn't even be doing this well.

Age: 40
Weight: 165
Time: 42 minutes.

as rx'd

No vest, 3 laps around gym than to the outside pull-up bars and back. Partitioned 10/20/30

38:00

Over 550 comments, is that some kinda record?

Murph, with 20# backpack

38:03

43:43 in July
48:08 in Dec. (unweighted)

The meat of the sandwich was partitioned 'Chelsea' style, with 5/10/15 pullups/pushups/squats on the minute every minute. Each round took about 45 seconds, which I maintained throughout, then took the remaining 15 seconds to rest. I like this partitioning, I will try it next time I do Cindy. If today's WOD were Cindy, it would beat my PR of 19 rounds.

31/M/190

Time to complete: 46:30

Very tough workout

24 yof

130#

1/2 Murph

33:56

1/2 Mile run
L sit Pull-ups - 15 - 10 - 10 - 10 - 5
Push ups - 30 - 25 - 20 - 15 - 10
Squats - 50 - 40 - 30 - 20 - 10
1/2 Mile Run

46/m/240

1:06

Angie style, with steep trail loop

m/33/140

cfwu x 3 (-pull/push ups)

0.8 miles
10/20/30 x 5
0.5 miles

35 minutes

1 mile run
pull ups - 25 kipping, 75 jumping
pushups - 200
squats - 300
1 mile run
Fractionated as needed

54:48

(done 8/20/07 after a rest day)
42:28...HR avg 160 max 179
50% Murph: 800m runs, 50 pull-ups, 100 push-ups & 150 squats
Didn't realize until middle of push-ups that partitioning was OK. Should've done "Cindy" reps of 5/10/15.
800m run on tmill (6.7)
50 pull-ups: 10, then all 5's (straight through w/out switching)
100 push-ups: 20,10,10,10(switch to squats),15,10(switch),10,6,9
150 squats: 20,15,15 (switch to push-ups),15,15(switch),15,15,12,10,9,9
800m on tmill: went from jog to jog-walk to walk!

Murph Lite:

1 mile run
50 pull-ups
100 push-ups
150 squats
1 mile run

34:14

As rx'd without the vest
20x 5-10-15
1 hour and 37 seconds

First Full Unscaled Murph :)
As rx'd but with 10lb vest
10 x 10/20/30
64:12

Murph on vacation, Cindy style
Ring pull-ups and no vest. 53:08 min
Have fun, Johan

58:00 mins

33yom 6'1" 210lbs

1:11.36

I did the pullups as one set broken up into 5's, then did pushups/squats as alternating exercises. my pushups are weak and this took me forever. I think I might try the pyramid suggested above next time. Or breaking it up like Cindy.

my 2nd Murph ever. Oh. My. god.

55:20, vs. 62:00 the first time. this one was in the gym/treadmill vs. outdoors the first time. still, improvement of 6:40 in my time. (no vest)

first mile 1% incline, 2nd mile flat. it's a strange situation, lying in the pain and exhaustion of bodyweight exercises, amongst a sea of shiny machines and non-sweaty people doing pec-deck and calf-raises and cable flyes and such.

does anyone else get the feeling like your body wants to cry but theres nothing there? similar also to the feeling of a sneeze that just wont happen. ugh.

this is my devotion. this is my cleansing.
thank you CrossFit, Glassmans et all.

First Crossfit/workout in about a month. Decided to start back up with Murph just to punish myself.

Could only do half.

17 minutes.

J
J
J
J
J

41min
1 mile Run
60 Pull-ups
120 Push-ups
180 Squats
1 mile Run

36/M/199

37:31 - PR! Partitioned Cindy-style for 20 rds.

Beat my last Murph time by over 12 min. This is such a hard WOD but it sure feels good when finished. I love the strange looks I get as I generate one nice sweat angel on the floor - most aren't sure if you need medical attention or not. These fallen warrior WODs don't allow me to quit mentally or physically - it just wouldn't honor them the same. Thanks!

Crossfit is great. It is only my second week but stuff kicks ass. You get alot of weird looks from the body builders.

144lbs/30yoa

"Murph"

For time:
1 mile Run (6:41)
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run (9:07)

Total: 49:53

Wore Level III body armor and partitioned the pull-ups, push-ups and squats into 10 sets of 10,20,30. Only pull-ups were unbroken. Runs were on the treadmill.

Thanks Murph.

38/M/192--Syracuse NY

As Rx'd: 41:03 (+0:30 off PR)

49:20
5/10/15 sets til complete
Rode sta bike for 3 miles on either end. Don't run outside due to volume of small arms fire.
31m/190lbs

Live on a combat outpost in Baghdad. "Gym room" was 112 degrees b/c the power was out. No treadmills, they broke months ago. Use light from a door and chem lights, pukie came for me but didn't find me in the dark. Will admit to being extremely light headed for the last third of the workout...

No body armor worn on this one, wear that enough on operations, no need to jack the suck meter any higher, right?

Month 12 of 15 here, month 9 of CF. Love the variety, lack of necessary equipment (don't have much) and intensity/shortness of workouts...keeps this guy sane.

party on,
Sean

First time trying Murph. Did it at 50%.
Tough workout.
20:04

As rx'd.

53:17

Ouch!

As rxed
7:35 mile
20 sets of 4/5-10-15
11:30 mile
1:11.12

40 yo 74 205

In June, tried, didn't finish
In July, 58:27
24 Aug 52:31

8 mins of jump rope, 50 pullups, 100 pushups, 150 squats. 60:00

as rxd outside with 20# vest
50:21
62:12 last time

68:35 sub eliptical for running(arth hurt today)
pu 10x10
psh 50,30,20x5
sq 50x6

53:07

In gym on treadmill...

-first mile got decent time.
-50 pull-ups (still reeling from L p/u)
-100 push-ups
-76 squats started off strong, then totally lost it.
-last mile was brutal. Tried to run, legs refused, ended up walking it as fast as I could.

First try at Murph. Scaled to half.

36/M/190

800m
50 pullups
100 pushups
150 squats
800m

18:37

31 6'2" 185

ran on treadmill

1 mile 6:41
100 pull up
200 pushups
300 squats
did two rounds of 10,20,30, then did 6 rds of 5,10 15, then did 1 rd 15,30,45, then did three rds of 12,24,36, so actually went over on the numbers
1 mile 8 min

47:56

Disappointed / went for 1:04:46
Completed 75 pull-ups / 150 push-ups / 225 squats
and 400 meters
Quit due to a visit from Pukey

The mother of all workouts
42 y/o Male 66'/180lbs
scaled 30-20-10
36:10
Thanks to Andrew and the folks at Cash Gym on FOB Warhorse for the Xfit friendly facility

Scaled
1 m run 8:30
50 pull ups
100 pushups
150 air squats
Time forever

First 1 mile: 5:45
100 pullups
200 pushups
300 squats
* did not have flak vest*
Second 1 mile: 7:15
Total Time: 51:23

40/m/178

Wish I'd read your comments before I did this -- I did all the pullups, all the pushups, and then all the squats -- looks like the smart way to do it is to mix them up. Pain is a good way to learn. 54:50.

m/33/6'4"/245

7:02 first mile
10 sets of 10/20/30
9:30 last mile

A dismal 39:20
Thought it would take 20-24 minutes

Been doing the worksouts for the past few weeks, but first time posting.

30 y/o Male 5'11"/165lbs

Have a knee injury I'm rehabbing so biked instead of ran

4 mile bike ride on hills - 15 min
100 pullups (weight assisted - 60 lbs)
200 pushups
300 squats
- 32 minutes
4 mile bike ride on hills - 15 min

Total 62 minutes

M/32/165

43:58

M/511/220/34

1 mile 7:50
10 rounds(10/20/30)
1 mile 8:10

50 minutes

Strive to better next time.

As Prescribed, sans vest:

5'10"/31yo/m/180lbs

37:30

PR by 5.5 min. Rested yesterday as I was feeling under the weather and really blew this thing up today...good day for Jigs.
10/20/30 on the reps the whole way

2/3 cycle continues body thanks me

pre 3x10 cfwu minus pulls,pushes and squats

2/3 mile
11 sets 7/14/21 first next 10 6/12/18 for total 67/133/201
2/3 mile total time 35minutes still do not know if I can complete the full Murph last two attempts at full fell short and even 2/3 today hurt

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

50:20

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

first time with 20# vest
what fun!
as rx'd
53:31

162/M/23

Had to take a 5day off in order to heal a strained lower back =[

Dynamic stretch + hand walking practice + MCFWUx3

onto:

"Murph"

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

1:04.49'

Compare to 070816.

1:23.53'

almost a whole 20min off. Ty coach is all I can say.

Never forget,
ah'ouh
ah'ouh

28/225lbs
as rx'd, time: 44:48

Lt. Michael Murphy awarded the medal of honor. See Yahoo.com 071022.

This was my very first CrossFit workout (Aug 16, 2007). Going back to post some WODS for future reference.

Murph (Wow! This, my very first WOD. What a great way to start: My legs were rubber for three days).

as Rx: 53:25

Warmup: 500m row on erg.
1600m erg. 5min.55sec
15 sets of:
5 chins
10 pushups
10 squats (wussed out on the squats - legs yesterday)
1000m erg.

41 mins total.
(new name)
Same as Comment #494 - Posted by: Tiano at August 17, 2007 08:10 PM

Warmup: 500m row on erg.
1600m erg. 5min.55sec
15 sets of:
5 chins
10 pushups
10 squats (wussed out on the squats - legs yesterday)
1000m erg.

41 mins total.
(new name - to aid searching)
Same as Comment #494 - Posted by: Tiano at August 17, 2007 08:10 PM

1 mile
20 rounds of:
5 kipping pullups/10 pushups/15 squats
1 mile

46:06

not bad for a girl, I say.