nice little Friday workout...

OMG--JUst before starting Linda I called this one tday!

Oh dear. What have we done to offend to the Crossfit Gods? Linda and Murph back to back! Shooting for sub 40min tomorrow.

Saw in the forum that Murphy was receiving the medal of honor, and new that this was going to be the WOD. Don't have time for it tomorrow, but will tackle it this weekend.

rings...where can i get 'em???

any solutions for only one bar on linda?

Whoever made the comment yesterday that we were likely to get creamed this cycle - DAMN YOU!

If you can read this up there Murph, congratulations on your MOH!

I can't spell knew.

This is going to hurt

Sad, but my first thought was, "at least it's only 100 pull-ups."

My second thought was much more rational, "I need more Advil."

I was hoping this was going to be todays WOD. I read this in another forum and knew this workout would be a small tribute to pay respects to a great warrior. A Hero and True Warrior in all aspects. Semper Fi and God bless LT. Murphy and his Family.

wow!! this is really going to hurt, i can't wait for 7am tommorrow...i have only been doing WOD for a week and i LOVE the pain, thank you

geez! how wonderfully sadistic, Murph on the heels of Linda. kind of a black swan really.

Just read that Murph has been awarded the Congressional Medal of Honor, posthumously.

I'm grateful to live under the safety and freedom that Murph and men and women like him have provide me.

Thank you and your comrades, Murph.

Quotes from the past few days: " Crossfit was easy last week," I said, " Watch out for this week!", quote from today " Linda is harder then Murph!" I said, " Better hope Murph isn't tommorow!" ooooooh, Time to lay em on the table!

Murph will take on an added significance for me now. I just finished reading Lone Survivor and am blown away at the sacrifice he made for his team. Can't wait to dive into this workout in honor of this true warrior.

Couldn't say it any better than Hari in post #13.

From the little I've read, it seems that there were many heroes in action that day. It is so easy to sit here and take the freedoms I enjoy at little or no personal cost, and reminders like this of those who make it possible are appreciated.

Thank you to the men and women and families of those who step up and serve in harm's way.

Great article about Lt. Murphy. It's fantastic that he is being honored.

I have a question about partitioning the reps. Normally I do it Cindy style with 5/10/15. It seems I remember reading about another rep scheme. Something like 1/2/3 then 2/4/6 and then 4/6/8 or was it 1/2/3/ then 2/3/4. I'm not sure. And then after you reach a certain number you start working down to you first set and you have completed 100/200/300. Does this make sense? Could someone help me with this, I can't remember where I saw it.

Had a feeling this would be coming when I read about Lt. Murphy being awarded the CMOH in our local (Long island) newspaper.

Luckily, this coincides with finding out that there is now a Crossfit affiliate on Long Island in Old Bethpage.

So, it's adios globo-gym and WOD adjustments on the fly.
"Murph" will be my last solo workout as he leads me to the light of training in a true Crossfit facility !!

Looking good, Blake. I'm sending you a big cyber hug. It's great to see you and Beau together. I miss you guys.

This is the Navy Department's official account of Lt. Murphy's heroics.

On June 28, 2005, deep behind enemy lines east of Asadabad in the Hindu Kush of Afghanistan, a very committed four-man Navy SEAL team was conducting a reconnaissance mission at the unforgiving altitude of approximately 10,000 feet. The SEALs, Lt. Michael Murphy, Gunner’s Mate 2nd Class (SEAL) Danny Dietz, Sonar Technician 2nd Class (SEAL) Matthew Axelson and Hospital Corpsman 2nd Class (SEAL) Marcus Luttrell had a vital task. The four SEALs were scouting Ahmad Shah – a terrorist in his mid-30s who grew up in the adjacent mountains just to the south.

Under the assumed name Muhammad Ismail, Shah led a guerrilla group known to locals as the "Mountain Tigers" that had aligned with the Taliban and other militant groups close to the Pakistani border. The SEAL mission was compromised when the team was spotted by local nationals, who presumably reported its presence and location to the Taliban.

A fierce firefight erupted between the four SEALs and a much larger enemy force of more than 50 anti-coalition militia. The enemy had the SEALs outnumbered. They also had terrain advantage. They launched a well-organized, three-sided attack on the SEALs. The firefight continued relentlessly as the overwhelming militia forced the team deeper into a ravine.

Trying to reach safety, the four men, now each wounded, began bounding down the mountain's steep sides, making leaps of 20 to 30 feet. Approximately 45 minutes into the fight, pinned down by overwhelming forces, Dietz, the communications petty officer, sought open air to place a distress call back to the base. But before he could, he was shot in the hand, the blast shattering his thumb.

Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates. Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his own life moved into the open, where he could gain a better position to transmit a call to get help for his men.

Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire. This deliberate and heroic act deprived him of cover and made him a target for the enemy. While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. He calmly provided his unit’s location and the size of the enemy force while requesting immediate support for his team. At one point he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in. Severely wounded, Lt. Murphy returned to his cover position with his men and continued the battle.

An MH-47 Chinook helicopter, with eight additional SEALs and eight Army Night Stalkers aboard, was sent is as part of an extraction mission to pull out the four embattled SEALs. The MH-47 was escorted by heavily-armored, Army attack helicopters. Entering a hot combat zone, attack helicopters are used initially to neutralize the enemy and make it safer for the lightly-armored, personnel-transport helicopter to insert.

The heavy weight of the attack helicopters slowed the formation’s advance prompting the MH-47 to outrun their armored escort. They knew the tremendous risk going into an active enemy area in daylight, without their attack support, and without the cover of night. Risk would, of course, be minimized if they put the helicopter down in a safe zone. But knowing that their warrior brothers were shot, surrounded and severely wounded, the rescue team opted to directly enter the oncoming battle in hopes of landing on brutally hazardous terrain.

As the Chinook raced to the battle, a rocket-propelled grenade struck the helicopter, killing all 16 men aboard.

On the ground and nearly out of ammunition, the four SEALs, Murphy, Luttrell, Dietz and Axelson, continued the fight. By the end of the two-hour gunfight that careened through the hills and over cliffs, Murphy, Axelson and Dietz had been killed. An estimated 35 Taliban were also dead.

The fourth SEAL, Luttrell, was blasted over a ridge by a rocket propelled grenade and was knocked unconscious. Regaining consciousness some time later, Luttrell managed to escape – badly injured – and slowly crawl away down the side of a cliff. Dehydrated, with a bullet wound to one leg, shrapnel embedded in both legs, three vertebrae cracked; the situation for Luttrell was grim. Rescue helicopters were sent in, but he was too weak and injured to make contact. Traveling seven miles on foot he evaded the enemy for nearly a day. Gratefully, local nationals came to his aid, carrying him to a nearby village where they kept him for three days. The Taliban came to the village several times demanding that Luttrell be turned over to them. The villagers refused. One of the villagers made his way to a Marine outpost with a note from Luttrell, and U.S. forces launched a massive operation that rescued him from enemy territory on July 2.

By his undaunted courage, intrepid fighting spirit and inspirational devotion to his men in the face of certain death, Lt. Murphy was able to relay the position of his unit, an act that ultimately led to the rescue of Luttrell and the recovery of the remains of the three who were killed in the battle.

This was the worst single-day U.S. Forces death toll since Operation Enduring Freedom began nearly six years ago. It was the single largest loss of life for Naval Special Warfare since World War II.

The Naval Special Warfare (NSW) community will forever remember June 28, 2005 and the heroic efforts and sacrifices of our special operators. We hold with reverence the ultimate sacrifice that they made while engaged in that fierce fire fight on the front lines of the global war on terrorism (GWOT).

I have said this before, and ill say it again- thank you, LT Murphy, and the rest of the men on your team. You are not forgotten. Hooyah, and calm seas.

Time to go and get some- if there is anything this should teach us, its this- the pain of Linda and Murph back to back is infintesimal compared to the sacrifice of some.

3-2-1-GO.

oops, didnt see the linked article

No Murph for me today. Still have DOMS and I have hockey today at 4. I'll prob do it on the day off. I am dying to see my improvement from the last time!

i know there are a thousand of these posted all the time, but they usually inspire me, so i thought i'd return the favor...

i've been doing crossfit for almost 3 months now. linda was my second WOD ever, and i scaled the DLs down to 225 (my bw was 190 at the time). finished 44:30 and literally thought i was going to die immediately upon finishing. didn't puke, but almost passed out.

yesterday's linda was completed with the same scaling (though i weigh 185 now) in 31:25. almost 30% improvement, and i am certain i could have shaved off another minute or two, but i was really trying to pace myself better after my original debacle. i should also mention that i was severely dehydrated and slightly hungover.

it really hit me today how effective this program has been even in such a short time. aside from the five pounds, i have also lost about 3 percent body fat (i'm around 11), and, most importantly, whatever mental blocks were inhibiting me from going balls-out every time in the gym.

the only benching i've done has been these 2 linda's, and i'm actually slightly stronger than before in this area. i am SIGNIFICANTLY stronger in every other area.

finally, though i have experienced elbow issues, my formerly pained knees and lower back are functioning correctly for the first time in, well, ever.

in short, i'd like to thank everyone involved in crossfit, from coach on down through the beasts in the vids to rippetoe to all of the regular posters on this board - you are all an inspiration to me and i am truly thankful for all of your support and motivation.

that's all.

I'm sad to read the above posts who protest the assignment of Murph following Linda.

Both my son and I cried to hear Lt. Murphy's parents speak of their brave son. When we honor him with either the CMH or the WOD, we realize just a small, small fraction of what it took for Lt. Murphy to do his mission. Committment, courage, perserverence.

Murph is a painful workout. Murph is a trying effort. Murph can make you proud. Yet the pain I may experience tomorrow in trying is insignificant compared to the pain and pride his parents have experienced every single day since his passing and very likely every single day of his life.

Yeah Murph. On behalf of my children, I thank you, and men like you, for your sacrifice. Thanks Coach and Lauren for the article. Good to gain some insight to a true American hero. "Americans sleep peacefully in their beds at night because rough men stand ready to do violence on their behalf." I know I butchered that quote and I apologize. Someone please correct me. Imagine we'll see alot of PR's tomorrow.
John

Especially good to see you on today's post Blake! Brendan and I stormed through Linda earlier... it would have been great to have you there too. We all miss you.

Thank god it's nothing that involves my lower back.

It's probably one of the items on the "you've been doing the WOD for over a year" list when Murph comes as a mild relief.

I'll see if I can break 30:00 in honor of Lt. Murphy.

I have always chickened out on Murph. It has come out as the WOD more than once since I started CF. I vow to finish this mother tomorroww. I'll be at work and the other guys at the fire station will know what this WOD means to everyone and who Murph was and what his sacrafice meant. Calm seas Lt. and God bless you, your men and your families..

#26 marianne

meant no offense. just commenting on probably crossfit's two toughest workouts back to back. but not complaining. always happy and willing to accept the challenge. as you so eloquently point out, we should all do today's effort as a small honor to one who displayed such enormous courage and suffered the ultimate sacrifice on our behalf.

Looks like fun. I'm gonna do this one wearing my flak with 2 full canteens singing the Marine Corps Hymn all the way! OORAH!

Tomorrow was going to be a rest day, but I think I need to suck it up.

Lt. Murphy - thank you. May you rest in peace.

I was so hoping we would do this soon, was talking about it today! geh, I'm not gonna sleep thinking about this.

Rest in peace Lt. Murphy. I'll push as hard as I can tomorrow for ya man.

I am very glad to see Murph get the MOH, he deserves it. Thank you, Lt Murphy for your sacrifice and your inspiration.
I'm going to wait until next week to do the Murph because I'm going to buy a weight vest for a challenge.

Murph

The followers of CF are just a few of the many who will never forget you. I am proud to have served this great country for the last 20 years and I continue to serve knowing I may have to give the ultimate sacrifice as you did hoping our children will not have to.

You will never be forgotten.

AW

Calm seas, Lieutenant.

I met Beau & Blake a few weeks ago at the Oly cert. Good luck to both of you. Go for it & make it happen!

JPW, sorry I didn't get the joke the other day re: the neck hinge. Right over my head. I'm sure it's along the lines of the Army version - being issued a labotomy when you make O4.

Now this is what Im talking about

Any veteran tips for a new comer's first "Murph?" What's a decent partition for all the reps?

We will be honoring this by knocking out the Murph on our FOB.

24/m/185/5'9"

As Rx'd
1st mile: 6:00
2nd mile: 7:20
Total time: 32:40

viva la revolution
Crossfit hohenfels!

10min hill run
5/10/15 x20
same run as before (8 min)
total time 39:39

thanks for that!!

Murph, right after Linda...that's hilarious. Seriously...what's the WOD today?

Thank you, Michael. There are few like you.

#44 John-
Seriously, show some respect and honor the man for whom the WOD was named for.

Kate

23/m/5'7"/150

mile 1 5:50
mile 2 7:18
total 31:08

Crossfit Hohenfels

#21 Thank you for including the Navy Dept Official account.
THANK YOU Coach for providing us the information that personalizes the workouts to the peopel. I am sad after reading all the articles nad watching all the videos on Lt. Murphy and am at the same time feel motivated to workout to the best of my ability so I can say I belong to a community known as CF.
Lisa Q.
wife of retired Marine
mother of 2 active duty marines
Thank you to all our military and your families for your service.

Their sacrifice and nobility puts me in tears. We are so fortunate to have men like LT Murphy to defend us.

It's not a public event, but if it were, I expect that I and many other CrossFitters would make the pilgrimage to DC to attend the MOH presentation.

Their sacrifice and nobility puts me in tears. We are so fortunate to have men like LT Murphy to defend us.

It's not a public event, but if it were, I expect that I and many other CrossFitters would make the pilgrimage to DC to attend the MOH presentation.

As Rx'd
42:36

I was going to start CrossFit next month after doing some weight training to get fit to be even able to do any of the stuff here. But today's tribute just got to me and so I began...

Pretty terrible time but those pullups just got to me. 5/10/15 split and did it in 1hr 34mins :o Was dying at ~10th set so I didn't really have good form when doing the exercises...

18/M/170cm(5'7")/65kg (Yeh I don't know that in pounds... :P)

Anyway, till next time!

^ This is me.

Actually I'll just use my name instead of my nickname.

39:10

Is Murph still regarded "as rx'd" if I do it Cindy-style (5-10-15) or is that cheating? Never did it that way, but I guess I would be a whole lot faster, like 20 minutes for all the gymnastics, plus 15 minutes for the running...

Yesterday after the carnage that was "Linda" my friend and were still gasping and pouring water over our heads with the hose in the backyard.
My friend Ruben says "I wonder what tomorrow's WOD will be.."
I laughed and replied "Murph."
We both laughed...

cindy style, runs on treadmill
1hr3mins10sec

Has there ever been a Murph demo posted? If not I wish I would have filmed mine today. I bet some of the expressions on my face were priceless.

For yet another (PR)

As rx'd - 57:53 plus one pull up for good measure!

As Rx'd with my stripped vest (~26lbs. w/ all the plates)

40:03

Wussed out on the second run and realized that I was going to miss the 40-min mark... i'll be kicking myself for that for a while. Sorry, Murph.

Drink a pint for me at Fiddler's Green, brother.

M/28y

As rx'd

With 18 pound gear

Time 59:00

I missed yesterday, and didnt realize who today's workout was named for until I came back to post.... so, unintentionally, this one is for the 19 souls who lost their lives that day, and for the man who survived to tell their story.

this morning - 'linda'
CFWU x3
DL 240#
BP 170#
Clean 140#

Total time : 27:43

and this afternoon - 'murph'
1.27 mi (7:48 m/m)
100/200/300
1 mi

Total time - 39:16

Fair winds and following seas boys....
...out from Afghanistan.

#41, LT P - Send what FOB your at on my email as I'm currently deployed at a FOB as well. I'm an EOD Tech that was originally just trying to survive operating in the elevations of Afghanistan but CF has become more like my 3/1 daily fix as if I were a junky. I would like to build some decor amongst the theater CF STYLE (WOD PRs, Goals, success stories vs. typical PT regimens, etc.). Possibly even carry this over to home units upon completion of our service.

sbkoebbe@hotmail.com

or email me here if information is sensitive:

brandon.r.koebbe@afghan.swa.army.smil.mil

By all means any other, any service, any career field, brothers/sisters out there serving abroad respond to my email if you can.

M 48 70" 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

32:59
------------------------------------
Compare to 070816

"Murph" with no weight

35:39

this workout has always been my most feared and dreaded crossfit workout. but today, i am honored to do it!

thanks again to all those who serve -- your bravery and commitment won't be far from my thoughts today.

ck

42:44. Less than 1 min longer than last time, however, this time all pushups were honest, full body ones on the floor. Yes, I still spend nearly all the time on the pushups. Everything else is unbroken and fast. Runs were in the 7 min/mi range.

I have my final SEAL PST today before I ship to bootcamp on the 24th.

When it's over I'm doing Murph.

44:47 as rxd.

Not happy; ~4 minutes longer than the last time Murph came around.
I blame it on the fact that I did "Linda" yesterday morning followed by a 3.5 mile run in the afternoon.
The last time I did Murph, I was coming off a 3-day rest.

59:11
1st mile 6:30
2nd 7:50

My third attempt at Murph, and my second time completing it.

I swear, after the first 4 sets, my heart felt like it was about to jump outta my chest. I had to rest( where most of my time went).

24/M/195

The courage and valor displayed by the Lieutenant is truly awe-inspiring.

38:10, as Rx'ed with 24lb vest.

William Shakespeare wrote "and this story shall a good man teach his son, and we in it shall be remembered."
And so I, here today, moved to tears, have entered into my PDA to be reminded every 6/28/ of Lt. Murphy and all he represents and to sit down with my children and tell them his story.
Moreover, despite alot of pain from the three bars of death, I will do this workout in his honor without complaint. I wish I could do more...

M/22/6'1"/185
As Rx'ed = 29:14. I have to work on those miles
Did the Pull, Pushes and Squats 20/40/60, five rounds

Linda and Murph are the golden gods of crossfit

Hey Guys,
Been a while since i posted. Did yesterday's WOD but forgot to post time

150/M/24

Bench:135lbs
Deadlift:135lbs
Clean:95lbs

Had to scale it down as i'm not comfortable lifting my BW for bench press yet. I tended to do Power Cleans instead of full squat as my quads were still on fire from the previous wod (5 rds of 50 squats and 100 SU). I hope that is still fine.

Can't to today's WOD as i'm heading to Syracuse to watch Rutgers play.

GO RU!
and Go Get Some!!
Good Luck Guys

Murph - no vest: 40:00

Just noticed that today's workout is a hero WOD. That being said, I'm gonna do this workout before I headout.

Crossfit Korea
28yom 6'2" 195lbs
46:13 as rxed no vest
I'm smoked

Coach, thank you for posting the article and the associated story.

#27, John-

George Orwell said "We sleep peaceably in our beds at night because rough men stand ready to do violence on our behalf."

you didnt butcher it at all. I love that quote.

Great to hear about LT
How long will it take the main media to pick up and report actual good news?

Marianne, Kate, et all ...

It is not necessary to stand at attention, somber, and teary eyed to properly appreciate Lt. Murphy's sacrifice. We all have different ways of expressing ourselves. Many of us use humor.

Flame away, but it's a bit tiring when a few people on this board think it's their moral duty to tell the rest of us how we should behave. We don't need parenting. I happen to think my Mom did a pretty good job.

I too will do this workout thinking about Murph, but I'm not going to pretend it doesn't hurt like mad the day after Linda.

Just got done doing "Murph" here in Afghanistan.

Time: 36:51

Feels good to do this where Murph gave his life for his country. A true warrior.

#18, Kyle S. The partitioning scheme you are looking for is comment #19 on 2007-08-15. Pasted below, attribution to Jonathan Kindred.

"""
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.
"""

I hope this is what you were looking for.

bw 163 age 38
"MURPH"
54:15PR
by 19:05
For murph and his team.

26/m/165lbs

subbed bike 2miles for run either side of pull ups, push ups and squats.

46mins.

Blake, Beau-

Looking good guys! Good Luck and kick some fanny!
Robb

No PR today. Sorry Murph. I gave it my all so I hope you forgive me. I think we should change Linda's nickname to Three-bars-of-not-getting-a-PR-tomorrow. I was hurting from the first step.

I6 - No worries. I almost used the lobotomy joke or the spine-ectomy joke, but settled on a version of the Navy nickname for LCDRs, "Hinge". My board results will be out in a few months. I checked my record and it accurately reflects that I can fog a mirror so I should be joining you shortly. I have to get the kicks in while I can.
-JP

It's my opinion that the order of this workout should not be done "Cindy Style." Yes, it would be easier and faster, but just ask yourself this simple question - how would Lt. Murphy have done it?

The easy way certainly wasn't his way, and it shouldn't be ours.

3 2 1....

I forgot:
48:46 with a 20.6 pound pack
PR is 47:05 also with a 20.6 lb pack

Rest in peace sir, thank you for your sacrifice. You will be remembered

Brad

Just my luck... I start back into it and the first WOD is 3 bars of death, and now Murph.. I love the two workouts, but damn... :) Back to back and on my first week back in a month? Sheesh.. Serves me right for getting slack!

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

Hooya LT. Murphy

LT. Murphy

Thank you for your service. Your sacrifice does not go unheeded. Your efforts are what legends are made of.

Gods speed my friend.

I heard about "Murhpy's" honor this morning on the radio as I was getting my kids reeady for school. They know about the "Murhpy Workout" so I explain that it was named after the same workout in crossfit that I had told them about. My son (7 yrs old) looked confused and said "did he do the workout", I said "I am sure he did".

I appreciate Murphy and I appreciate Crossfit for allowing me to learn about men like him.

29/M/238

1st mile 9:30
35 assisted pullups
70 pushups
140 squats
2nd mile 9:34

total time 53:47

Mark
37:28 PR by 3:51

Fair winds Murph.

31/m/220

What these people do and go through in the service is inspiring to all!!!
3 weeks into CF, did a 1/2 Murph w/ a full mile before and after.
1 mi 7:35
50 pullups -about 20 jumping
100 pushups
150 squats
1 mi 8:45

43:04

37:30

I messed up on runningmap though and ran 1k at each end though, not 1 mile. Shucks.

Grund, thanks for posting the Navy's account of what happened. TJ Mahl, my sentiments exactly. Looking forward to this.

Thanks, Murph.

Hay guys, im looking for a bit of advice. This is going to be my first time doing this workout. I really dont think im going to be able to complete the full amount of pull ups, push ups and squats. Any suggestions?

55:54, but I got through it.

m/18/bwt:154

as rx'd (with 20 lb. vest): 38:30

95# Chris, you know yourself better than any of us. Scale to 3/4 reps, 1/2 reps, 1/4 reps...

I've learned that Crossfit is a lifestyle. Murph will be back before you know it, so do something this time, then do better next time. Have fun. And make sure you measure your 1 mile runs properly.

awesome video today

#77 Nick...

We're not standing at attention, somber and teary eyed. We're reverent for the ultimate sacrafice that Lt. Murphy, and so many service personnel from many countries have made. We're not moralizing here or mothering (I noticed you only noted female names).

Ask anybody at our affiliate; my humor is generally in the gutter. However, I do not find humor in Coach's assignment of Murph at any time; I find it an honor.

Murph's memorial page

#95 Chris, scale it back.

M 23 180

49:29

need to split reps up better, extremely hard. worth it considering the day.

Thank you LT Murphy.

49:26...calves and hamstrings cramping for the entire 2nd mile...first time I have been able to do that many pull ups without the assist machine.

38.10
with all kipping pull ups and kneeling push-ups.
could feel shoulder from bench yesterday so I didn't want to push it.

overall felt good.

48/M/170 Jim 39:35
42/M/200 David 38.35

1:02:11

broke it up 10x 10/20/30. jumping kipping pullups, pushups on knees.

i was sure pukie was gonna get me today, but i held him off. my one ear is still blown out. ast run, since it was so slow, will be a great help for lactic acid removal. didn't burn anything up today, but this wasn't about setting records for me. it was about perseverance. glad for the opportunity to finally do this workout that i dreaded so much.

ck

Who dreams up this stuff! uggh

Oh well, here we go!

Bwt: 134

Did half of everything on Murph today without a vest.

14:00

Getting over some nasty throat thing and have to take it easy for a couple more days. Uggh!

#79 Ellis, thank you. That is exactly what I was looking for.

God Bless Michael Murphy and the USA. There is alot to be thankful for.

The B boys are for real.
Serious Legititude. Good to see these incredible young men on the cover.

Kstar

I started getting a bad headache and felt pukie coming on at about 35 pull-ups, so I only did 50 pull-ups, 100 push-ups and 150 squats.

Time:
55:45

Thank you Lt. Murphy. Thank you very much.

And thank you CrossFit for bestowing the honor of remembering, and recounting until I die, about the life of Micheal Murphy and the events leading to the warriors lost on June 28th 2005.

-jj

Scaled it back to half.

I didn't keep exact time but I think that it was around 20 min or so. It was tought but I feel great now.

Thanks Coach/Crossfit

#95 Chris, I would suggest you do the numbers and scale the form of exercise, ie gravitron pu and pushups off bench. That's how I started. But if you still doing the 100, 200, 300 it is easier to compare time with your next Murphy.

As for me, used gravitron with 40lb assist all else as rx'd, a la Cindy

50:24

28 yom, 180 lbs

45:13 as rx'd, no vest or body armor

LTP - good time - was that with the added 20# vest?

49 min. Felt like I was gonna die, and still kinda do, 3 hours later...a humbling experience! To Murph!

40/m/180

Wow, that was not really not all that bad. I know I could have squeezed a few more minutes out of it but...felt pretty good for the second time.

Last time: 57:36

Today: 51:00

Next time: under 50:00

Thanks to Murph, Coach, and all you guys and gals as well for the inspiration. No way would I have done the work of the last 2 days without Crossfit and this community. No way.

29:58 w/o vest
runs on treadmill
partitioned 25:50:75 x4

58:30
first time doing it with unassisted pu.

big thanks to sueanne, Gaucoin and Brett.. Im gonna be completing this tomorrow.. will post up times.

27 y/o M, 195 lbs, gemini, long walks on the beach, all around good guy.

41:40, subbed jumping pullups for kipping, due to weird height of pullup bar at the track- just high enough for jumping, but too low to get a good kip.

------SOAP BOX ALERT------

Nick, comment #79, Marianne, Kate, et al--
I do NOT represent everyone in my community of people (SPECOPS) but I will say this- if you want to be somber and teary eyed, and thats how you remember Lt Murphy, his men, and his sacrifice, great. if you want to use humor, and thats how you remember, great. If you want to say "Murph is killing me after yesterdays workout, and this sucks. I hurt!", more power to you. I think you guys are all doing the right thing- you're doing the workout and remembering. Even if you dont agree with each other, or the workout, or the war, whatever- these guys had parents. They were just men. I think its awesome that you guys feel passionate enough about this to argue which way is best to think about these guys. Well done, and good on you all.

---- SOAB BOX ENDEX--------

32 m 190

44:31 as rx'd

After doing "Linda" yesterday, and then practicing doing handstands on my recently made paralettes (thank you to those who told me where to look on the CF website to find instructions) I am surprised I did this. Yet I am surprised it took me this long! Never satisfied! LOL!
"Train Hard or Go the F$#@ Home!"

27yo/m/87kg

a little bit behind...completed Linda today for the 1st time. It was a real pain with only one bar! 40m:52s

Will honour Lt Murphy tomorrow

37:29 no vest

For those of you looking for bumper plates for a home gym, I found some cheap on ebay, about a dollar a pound. http://wrightexercise.com/

#110 Colleen

I couldn't help responding to something you said earlier about lactic acid removal. Lactic acid does not cause muscle soreness, and it is long gone from muscles by the next day, and is in fact burned by muscles as a fuel. The causes of muscle soreness really are not totally understood, but there are a few theories, such as micro-tearing of muscle tissue, swelling, inflammation, etc..hydrogen ion imbalance, etc...

34/M/75kg

As Rx'd:

40 min

26 yom, 170
35:32
Best Murph yet. 10,20,30 splits w/ treadmill.

Anyone doing this in under thirty is a certified animal imo.

For my part, I got all excited thinking I'd killed my previous p.r. by over six minutes. Then I realized that my stopwatch needed a new battery. Still a p.r. by 31 seconds. Had nothing left for that last mile but determination.

38:35

50:43.3

modified the "murph" because my knee is still acting up.
100 ring pull-ups
200 push-ups
100 squats
35 ring dips
54:43

37/m/170

as Rx'd: 32:15 (yahoo! 15 min improvement from the last time)

AMLove21 comment #127 -- well said. thanks for the perspective!

ck

pre-cfwu, unders, kb swings & sprint wu
wod-as rx'd 42:33 pr by 2 mins., 1st mile 7:02, pull ups, push ups, squats "Cindy" style, last mile 8:39

Murph
Did the runs--1st time ever running for a WOD
Sub body rows for pullups
Pushups deteriorated to knee for last 160
1:03:34

I only wish I read that tribute before I did it! Had tears in my eyes.
So now I can sincerely say, so what if Linda was yesterday. Our service men and women dont have the options we have, Be strong, stay strong.
Thanks for all those who help protect us!

as rx'd
treadmill running @ 1.5 incline
broke everything into ten sets
50:54

"Murph" :
Split the pulls, push's, squats into 20 rounds.
Pull up's-all jumping form ground 1-3, from 1 board 3-15, 2 boards 15-20.
push up's- sets 5-20 knee, first 5 sets normal.
squats and running as rx'd
71 minutes (took me 90 minutes last time)
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

M/34/5'9/167#
Day behind, so I struggled through the three bars of death, with only one bar which means I do a lot of weight changing and very little "storming through."
As Rx'd (crappy cleans) in 67 minutes.
Will catch Murph tomorrow.

Man, this was tough - as it should be! No way near managing the pullups yet, so they are still jumping pullups. Split in 20 rounds of 5/10/15, total time 44:32

as rx'd

35:02

partitioned as follows:
50 pullups
100 pushups
150 squats
25 pullups
100 pushups
150 squats
25 pullups
**1st mile was 5:59**

21/M/160

1 mile
67 Pull-ups
134 Push-ups
201 Squats
1 mile
66 Push-ups
99 Squats
(Yes, I ditched the last 33 pull-ups)

53 minutes

as rx'd with 20 lb vest 47:51

"Thank you" to Murph and all the heroes out there like him seems so small. However, there's nothing more I can offer that even comes close to repaying them for their bravery and sacrifices. These small memorials that keep them from fading in our memories are awesome.
So "Thank You".

This afternoon WILL be a new PR....

this will be a first for me. must admit, a little anxious/nervous. will post time later.

M, 39, 175

first "Murph"
no vest / non partitioned / runs on treadmill

46.12

First Murph:

47:58, no vest.

Mostly broken, but sets of:
Pull-ups: 30, 12, 18, 10, 15, 10, 5
Push-ups: 50, 30, 35, 20, 20, 45
Squats: 50, 50, 50, 50, 50, 50

Next time: Cindy style.

As RX'd, with 20lb bodyarmor. Ran outdoors/TN hills -- Highest elevation 991', Lowest elevation 954'/1200hrs-61F-46%Hum Everything else inside the gym

Time: 51::54::10

Last time: 51:58::82

Well, at least I wasn't any slower.

RIP Lt. Murphy.

27/245/78"

My first Murph. RIP Lt.
Mile 1: 8:06
Cindy Style: 33:00
Mile 2: 11:06
Total: 52:28

This was hard today but I got through it better than expected. I was happy not to have to break up the Pushups. I usually have to after about 10 rounds of Cindy, however I did not go as hard as I do for Cindy.
Thanks for the challenge of two difficult workouts in a row Coach.

So i'm at work reading through the Navy's official account of Lt Murphys sacrifice and undoubted courage in the line of fire when I decide to myself I need to make this rougher than my last attempt.

Lt Murphy didnt have time to warm-up so I decided I wont warm-up, he was in rough terrain, I decided that I would do the WOD in the wooded area by my home which is pretty rough compared to a box!!. I found the heaviest old hooded sweater I could, put on two t-shirts a thick pair of bottoms and went for it. All pull ups from a branch in a tree about 9 foot up or so.

Time 30:17.0
BWT : 90kg

as rx'd (no vest)

35:52

"38-24-36 only if she's 5'3!"

Spare me the measurements! Are you looking for a date? Who cares!

This was my first Murph. I consider it a great honour to do this workout in memory of his courage.

Fair winds.

1h 10min 41s (with 21lb rucksack)

44/M/6'/185
TIME: 32:57 AS RX'D

HALF WAY THROUGH THE LAST MILE I SAW ELVIS AGAIN.
I WILL NOT BE POSTING FOR THE NEXT NINE DAYS. I'LL BE I HAWAII SURFING LONG BOARD AND DOING SOME CROSSFIT SO I WILL NOT COME BACK OUT OF SHAPE.
MOSTLY SURFING, YES.
ALOHA!

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

oh and my splits were 5/10/15 and doubled up on the last two sets. 10/20/30 (press-ups 15/5)

Should have stuck to the 5/10/15 but got a little keen for sub 30.

with 10# vest 52:31 ugh...

61/m/180/6'

"Murph"

For time:
1 mile Run (7:59)
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run (8:38)

46:36

as rx'd Cindy style, first full Murph, last time 1/2 Murph 27:05. Legs dead last mile!

This was the WOD I started on nearly a year ago, only now am I fully committed to this:

44:46

Jumping Push ups & shallow squats, though I wouldn't let myself stop running.

Cheers Murph.

34:40 (no vest today)

m/200/27

F/39 yr/170#

Murph (scaled):
1 mile (elliptical)
100 pull ups (using 70# assist)
200 pushups (some clean, some pretty shallow)
300 squats
Skipped the last mile - knees hurt from squats

1:02

To those who knew him:

It was an honor feeling the pain to celebrate an example of a true officer. The MOH is well deserved.

As Rx'd:
45:45 slow
20,40,60 x2; 15,30,45 x2; 10,20,30 x2; 5,10,15 x2.

Murph is tougher than Linda by shear duration of exertion. Linda is tougher during each rep. Good Day.

Half-Murph, a la Cindy.

1/2 mile run
50 Jumping/kipping pull-ups
100 Knee push ups
150 Squats
1/2 mile run

Time: 25:28:12

I beat my last time by eight minutes! This will be my last time doing a half-murph.

Lt., thank you for your sacrifice.

Pilar

Did pullups on gravitron thing...bleh, but it's all I can do right now.
Pullups broken into sets of 10....
Pushups broken into sets of 10 (mostly due to some guy jumping over a medicine ball and almost squashing me, I kept having to move)...
Squats broken into sets of 20...

1 hour 48 minutes....good grief....sorry Sir....I'll do better next time.

Fair Winds and Following Seas LT. Murphy

also runs on txmill....bleh.

CFWUx2, sore from yesterday hard to start, but glad I did for Murph.
Modified: pu & pu, rowed instead of run
39:13

M/23/194lbs/6'1"

2nd crossfit workout ever:

6:34 first mile

5-10-15 splits

10:25 2nd mile

59:34 Total time

I forgot what it was like to 'cramp up'. I felt like turd with legs. Thanks rcurriejr for introducing cross-fit, the most sadistic workout program i've ever seen, haha.. lovin' it.

For time:
1 mile Run
100 Pull-ups (sub 50)
200 Push-ups (sub 100)
300 Squats (sub 150)
1 mile Run

42:55

AMlove-
You are right, everyone should honor how they see fit to show their honor.

After reading the article last night about the CMOH being given, today became a thought filled day. Thinking about all of our fallen soldiers and friends... Here's to you

WU-
none

Murph w/ subs-
Row 1600 m
100 one legged jumping chin ups
200 push ups on knees (some on one knee)
300 squats (favoring left knee)
Row 1600 m
Time- 56:04 (PB)
Last time- 1 h 6 min

Today I used Wilson's (Thank you :-)) suggestion from last Murph and partioned Cindy style for 20 rounds. Last time it was partitioned with 10/20/30 splits for 10 rounds.

Kate

1st murph

39:03

but.... only finished .15 of the last mile cause my legs were cramping...that was a killer

M/28/195lbs

Did 1/2 Murph, with mile run before and after. Was anybody else's lower back killing them during the run due to Linda?

41:13

scaled back to 50 pullups, 100 pushups, and 150 squats.

completed in approx 39:36

1st attempt at Murph. After Linda yesterday, my lower back and a$$ are fried!!

I was gunna skip this workout today after doing a reverse diane yesterday and having to fight for a treadmill at my gym...but that video on murph getting the MoH inspired me otherwise.

10 Pull-ups
10 Dips

5 Pull-ups w/50lbs & 5 Pull-ups w/40lbs
20 Dips w/50lbs
30 Back Extensions
25 Toe Raises @ 80lbs
20 Side Extensions (Each Side)
20 Dips w/50lbs
30 Back Extensions
25 Toe Raises @ 80lbs
20 Side Extensions (Each Side)
20 Dips w/50lbs
30 Back Extensions
25 Toe Raises @ 80lbs
20 Side Extensions (Each Side)
20 Dips w/50lbs
30 Back Extensions
25 Toe Raises @ 80lbs
20 Side Extensions (Each Side)
20 Dips w/50lbs
30 Back Extensions
25 Toe Raises @ 80lbs
20 Side Extensions (Each Side)

20 Box Jumps @ 24"
1 min Jump Rope
10 Pull-ups
20 Box Jumps @ 24"
1 min Jump Rope
10 Pull-ups
20 Box Jumps @ 24"
1 min Jump Rope
10 Pull-ups
20 Box Jumps @ 24"
1 min Jump Rope
10 Pull-ups
20 Box Jumps @ 24"
1 min Jump Rope

SWIM: 1000yards

No runs, done in my dorm room subbing hanging rows for pullups. Done in sets of

10 hanging rows
10 squats
10 pushups
10 squats
10 pushups
10 squats

Made it through 7 sets before time ran out and I had to stop and make it to breakfast. Yow. Even subbing hanging rows and skipping the runs, that's rough for a noobcake like myself.

Tim: as rx'ed

34:00

50:09 20 lb vest

GAH! DID NOT TAKE ME 1:48!!!!!!! It took forever but not that long....I looked at my watch wrong.
TIME: 1 hour 7 minutes 48 seconds.....jeez.

GAH! Did not take me 1:48! Lordy, it took me forever but not that long! Looked at my watch wrong.
Time: 1 hour 7 minutes 48 seconds.....jeez.

50/195

1/2 Murph, no partitioning, time constraints.
23:45

First Murph:

1/2 Murph with a sinus infection:
Mile runs on either side of 50 Pullups, 100 pushups, 150 squats... pushups are my nemesis

46:11

33/M/200

49:39 as rx'd w/20 lb. vest (PR by 4 minutes).

I threw up, did an extra round of 5, and forgot clean underwear to change into. Awesome.

60% Murph (60 ring pull-up, 120 push-up, 180 squat), capped with 1 mile runs still.
43:08
First mile: 8:56
Second mile: 10:23. ouch.

Murph

rowed 2000m instead of runs
1st row- 7:25
5,10,15 x20
2nd row- 7:50

46:40

cut 3 minutes off from last time, but last one was running. I think my run times were similar.

44/76"/196

Was going to scale to half-Murph, but went ahead with the whole thing.

Mile (treadmill)
Pullups: 1-2- . . . 9-10-9- . . . 5(j)-4(j)-3(j)-3(j) = 100

Pushups: 2-4-6-8-10 . . . 20 -18-16- . . . 8-6-6 = 200

Squats: 3-6-9- . . . 30-27-24 . . . 12-9-9=300

Mile (treadmill)

70:20

1 mile row
100 Pull-ups
200 Push-ups
300 Squats
1 mile row

40-45 minutes

love this workout, can really feel the burn during the push-ups and the last mile rowing :)

note: pullups until final 15 were kipping, then jumping for the last 15

m/28/238

53:29

did sets of 10...20...30
of pull,push squats

new to cf I took out way to hard and walked they last half mile

Age 35

BW 145#

As rx'd:

33:24

62:42 (Seriatim)

Jon G. and Mark R.

44:30 as rx'd.

Hoo-Yah Mikey. This was a bittersweet emotional WOD for us. We'd do it again tomorrow if it was posted. Godspeed brosif.

24/m/170

1 mile run
100 pullups
150 pushups
150 squats
40:00

I ran out of time and had to get back to work, but i will be finishing the 50 pushups, 150 squats and the other mile run after work.

This workout it as exquisite as the man himself.
67 minutes competion.

M / 22 / 5'6'' / 197

As rx'd

Total time : 50.54 min

My previous Murph clocked in at 58.00

Fair winds Lt.

46 / 171

as rx'd with the 20# backpack

1:01:41 - 5:30 slower than my PR but I donated a pint of blood yesterday.

Those of you that did Linda yesterday (I bailed) and are completing Murph today, awesome!

Those of you in the service, thank you.

I forgot workout as prescribed.
1st time I completed Murph.

37 bw 190
last murph = 34:14

today new pr = 30:45

Viola
with jumping pullups

53:00

Half Murph. 1/2 mile run, 50 ring pu's (hung on playground equipment), 100 pushups, 150 squats, 1/2 mile run. At Unidad Deportiva Sullivan, Ensenada.

25:49

35:51
jumping pullups, on treadmill. PR by 5:44.

May Peace Be Upon LT Murphy's brave and beautiful soul.

As RX'd: 52:43

Calm Seas, Lt.

My regards,
Phillip P. USMC

31/m/190

About 48:00 which is 9 mins faster than the last time I did this. Plus the last time I did assisted pull-ups. Although I have to admit I was getting a little bit of a jump in on the last 25.

32/m/170

First Murph ever, on my 32nd b-day. Was always scared.

51:16, no weight vest.

Knowing there are men out there like Lt. Michael Murphy makes it hard for me to look at myself in the mirror sometimes.

Check the book "Lone Survivor" by Marcus Luttrell for an account of Lt. Murphy's actions and the actions of the rest of the men. The author, as the name implies, is the only man that survived.

36:55
Great Workout!

God bless you and your family LT.

6:18
10 pulls |
20 push | x10
30 squat |
6:59 home

Should have stayed at Cindy specifications, coulda been faster but still proud with a new PR.

35:34

Semper Fi

Group -- If you are interested, you can leave a message at Lt. Murphy's Legacy.com page:

http://www.legacy.com/GB/GuestbookView.aspx?PersonId=14469233

M/43/225

CFWUx3 (minus Pullups)

Murph as Rxd: 63 minutes

This WOD hurt and I thought about scaling it, but I decided I would gut it out thinking about the man for whom it was named. No greater love has a man than to give up his life for another. May God bless you and the family and friends that you left behind.

50:16 as rx'd with 20lbs vest. first time as rx'd
middle broken into 20 sets of 5/10/15
can transistion between them a little better next time.

steve/51/163
as Rx'd
Last Murph 51:41
This time 46:11
gained 5:30
legs and chest a bit sore from last nights abuse
Lets hope for something easy tommorrow ,maybe 'filthy fifty'or tabata something else

addendum to post #202

The courage of life is often a less dramatic spectacle than the courage of the final moment; but it is no less a magnificent mixture of triumph and tragedy. -J.F.K.

I often wonder in the middle of a brutal workout, when i want to quit, how i would act in a situation that Lt. Murph was faced with. It is in these times of doubt that i am humbled and inspired by his sacrifice and the sacrifices of others. I then pick myself up, as i did today, look at the sun and smile with the wind on my face and push on hoping that in the course of my life i can make as big a difference as they did.

44:49 (no vest)

Absolutely brutal. Need to learn to kip.

Much respect to LT Murphy.

29:25

37 bw 190
last 34:14

today new pr 30:45

LT Murphy, is a most deserving recipient of the MOH. I've recently redeployed from Afghanistan and have read the reports from Murph's mission numerous time. While I'm not a SEAL, I am in Army Special Forces, and have worked on numerous occassions with my brothers in the Navy. It's good to see members of the Special Operations community finally get recognized for the heroism they display on the battlefield everyday.

De Oppresso Liber
Dett

42yom / 145

31:55(PR) as rx'd

Since there was so much complaining about the Linda/Murph back to back work outs I decided to partition Murph ala Linda:

10/20/30
9/18/27
9/18/27
8/16/24
8/16/24
.
.
.
2/4/6
2/4/6
1/2/3
1/2/3

Totals 100/200/300
Run#1 - 6:45
Run#2 - 7:20

This actaully worked out nicely. Took another 5 minutes off my previous Murph. Next time sub 30.

Post - Nothing

WOW. Did this workout at 2pm in the Florida heat. Pain.

1st mile: 8:10
pullup/pushup/squat: 27:00
2nd mile: 8:45
whole workout 43:55

36/m/178

as rx'd

55:42

Your son, my lord, has paid a soldier's debt;
He only lived but till he was a man;
The which no sooner had his prowess confirm'd
In the unshrinking station where he fought,
But like a man he died.

William Shakespeare, from Macbeth

Whats the recommended WU on this? Not many posted, but I think 3 rounds of CFWU on top of Murph would be brutal

I've been a CrossFitter for over a year, and I'm now a fulltime trainer at CF Vancouver. This is my first time posting :)

Some of us coaches pop into the classes or try to motivate ourselves to do different workouts, but I have never strictly followed the WODs. I've noticed my discipline is lacking since I started training clients for 4-6 hours of the day, so yesterday I committed to doing the WODs instead of trying to come up with my own training program.

I did this workout about 6 months ago and it took me over an hour. At that time I did 10 rounds of 10/20/30. This time I broke it down a bit more:

20 rounds:
5 pushups
5 pullups
5 pushups
15 squats

Knowing that pushups are a real weakness for me, it helped to split them up even more. I was able to complete all 5 in a row each round, which was the real goal for me today.

The frustrating part is that I practically had to walk the last mile run because of an overwhelming stitch in my side, ugh. I attribute that to the two coffees I had two hours before, and absolutely no water in my system... oops

Anyway, my time -> 51:13

I'm glad today was Murph. I find that a lot of the CrossFit workouts challenge me more mentally than physically. But with a workout created to honour a great man like Lt. Murphy, it's motivation enough to get through it no questions asked, in memory of him.

29/M/6'4"/200#
As Rx'd (w/o weighted vest)
59:53 (-4:15 from 8.16.07)
Made a HUGE mistake. Did a random partition, should have stuck to the "Cindy" style. "Murph" behind "Linda" is evil, I'm dreading tomorrow. Play fair Coach!!

32/F/5'10"/153#
As Rx'd (w/o weighted vest)
Cindy-style partitioning; 5/10/15
47:26 (-6:34 from 8.16.07)
I knew Murph was going to be today, and I wish I could shake the feeling that there's going to be a 10k tomorrow.

Hooyah LT. Murphy

41:49
wore boots and utes

Mile 1 was 8:59. Mile 2 was 9:21. Overall 50:36.

I did a half Murph the last time at 30:36 so that's a good 10 minutes better!

Sleeping peaceably tonight due to rough men like Lt. Murphy and the chipper shredder that is CrossFit.

#78 gr8chief
The story was on the front page of yahoo, msn, Drudge, and the 'A' section of my newspaper. I read it over coffee this morning before I even logged onto crossfit and saw today's wod.

Ok, first Murph and let me tip my hat to that man b/c I did 3/4 of it....split into four sets of 1/2 mile, 25 pullups, 50 pushups, 75 squats and I have found the definition of pain. With that said though I'm loving this program. But if there's a 10k tomorrow......look for the mound of sloven mess on the side of the road...that'll be me

WU: CFWUx3 (mod: no pushups, dips, or pullups!)

WOD: 64:50 NOT done "Cindy style!"

1 Mile end: 9:20
100 Pullups end: 17:05 split
200 Push Ups end: 35:01
300 Squats end: 53:08
1 Mile and WOD end: 1:04:50

After the squat cleans yesterday, this was incredibly brutal. The 2nd mile run/hobble was terribly painful - cramps, pukie in my mouth a little, etc. I am, again, totally crushed.

Can't wait to see what tomorrow brings haha
Cheers.

29/M/175

I had to take yesterday off because of medical reasons (Type I diabetes). Even the most tightly controlled fall victim on occasion. Today I'm improved but not 100%, yet I always try to give my all on the Hero workouts. So I did today, and fared well: 43:11, but would have come in under 40:00 had my calves not seized up on the second mile. My guess, dehydration due to recent issues. However, before I began CF I never would have gotten back on the horse so quickly. I owe my increased overall health to this program, and a debt of gratitude to Coach and all who post here. We may not all agree all the time, but we certainly do respect, support, cajole and bust our asses for one another. A fitting tribute. In short, thanks.

Eric

Scaled
1 mile
8:04
50 pullups
100 pushups
150 air squats

43:33

BW 184

deadlift 5x5

115/135/155/185/205

Three rounds, 15-12-and 9 reps, for time of:
65 pound barbell Thrusters
Pull-ups

6:48

37f/5'10"/144#

As Rx'd, no wt. vest...

42:41 (7:36/27:04/8:01)

Thanks for the tip on the pyramid-style 1-2-3... 2-4-6... 3-6-9... up to 10 and back down. That was pretty manageable.

Thank you, Murph. God bless America.

a bit more than 1/2 vol with 21# weight vest
.5 mile run
200 squats
100 Push-ups
50 Pull-ups
.5 mile run

26:10

37:23. New PR - the key for me was partitioning the reps 5/10/15... that and the fact that I was occupied and traveling for business yesterday and (gulp) didn't do Linda...I'll do the 3 bars tomorrow.

CFWU x2

Murph as rx'd w/o vest in Cindy style.

Time: 29.27

1st mile: 7.27
sets: 14.00
2nd mile: 8.00

Last time I did Murph: 54.16

New PR with 25 minutes!!

40:45 - done "Cindy" style (5-10-15 and repeat)

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

last mile was killer

6'5" 215#

As Rx'ed (Cindy Style)= 41:39

I was really excited to see this one pop up, especially because when I hurt my back awhile ago, this was the next workout that I missed. A bit more of a challenge after Linda, but not as bad as Filthy 50's is gonna be to be tomorrow (lol...you heard it here first). This was a great one to do outside in the cool air in Norfolk. I owe the Ghent Middle School for letting me use their pullup bars during school hours.

ALSO...(And I say this with a big sheepish grin) I tore my first callous today. I was practicing kipping pullups after Murph, and popped my cherry. I dont puke and havent passed out, so this is my first real battle scar after about a year of CF. I am working hard on Handstands and my Kipping recently, and its paying off.

Definitely GOT SOME. Its a good day.

Post 232 follow up: 44M/165#/5'9''

as Rx'ed, no scaling, but I did partition Cindy style. I mixed the grips on the pullups; ran the miles in 7:45 and 8:15

Finished in 57:35.

sweet mother of god

f/33/122

52:30

1 mile Run (7:27)
100 Pull-ups (asst)
200 Push-ups (knee)
300 Squats
1 mile Run (7:39 it hurt bad - i wanted to stop but i didn't, i couldn't)

First time completing Murph, only managed half last time. Cramped up like I've never felt before 1/2 way through last mile, wanted to quit real bad. Felt like at the very least I owed Murph a finish!!
44'39"
28M/170

First time completing Murph, only managed half last time. Cramped up like I've never felt before 1/2 way through last mile, wanted to quit real bad. Felt like at the very least I owed Murph a finish!!
44'39"
28M/170

27/m/186

51:00

still suffering elbow pain for PUs, so cut them out alltogether. last (as rx'd) murph took nearly 1:14:00, and PUs were my strongest excercise, so i estimate that i still would have cracked an hour if healthy.

First time completing Murph, only managed half last time. Cramped up like I've never felt before 1/2 way through last mile, wanted to quit real bad. Felt like at the very least I owed Murph a finish!!
44'39"
28M/170

AMLove21, #127

could not agree more

56 y.o. 153lb 5'10

As rx'd 50:31 This is 7 minutes faster than last time, but I did ring pushups then.

I hope Lt Murphy's family takes some pride in knowing their son has inspired so many strangers to work far harder than they would ever work on their own.

41:56 as rx'ed, new PB.

Did the 10 sets of 10-20-30 and I'm close to thinking it's the better method for me although I may go back to 5-10-15 next time to compare. All chins were straight through, push-ups were bad and squats were 15 and 5's or 20s and 5's. I never get the overwhelming queezy feeling with the 10-20-30's plus there's less getting up and down but I need to push faster all the same, especially on push-ups. Runs much better today.

Third guy with the vest today, I think it may have weighed more like 22lbs.

http://www.powerlineblog.com/archives/2007/10/018738.php

"Lt. Murphy was already wounded (although not fatally) and was unable to reach HQ on the military radios. Instead he took out his cellphone and, while under fire, purposefully walked to an open, exposed area where he'd have a better chance of getting cellphone reception."

"He was able to connect instantlyl to his base and ask for help. While giving directions he was shot once through the chest. Luttrell -- a certified medic -- knew instantly that the shot was fatal. It caused Murphy to drop the phone momentarily. Then he picked it up to complete his transmission and location, assuring a search-and-rescue team was sent. He then returned to cover and continued to fight, giving protection to Luttrell, even though he was mortally wounded. He continued to fire until he was finally killed by additional sniper and RPG fire."

Done in sets of 10-20-30. Finished the first mile and all rx'd pullups, pushups, and squats. Ran out of time and had to come back to work. Time was 32:16. With as tired as I was, I can't imagine I would've broken 41:00 with the last mile added. Hooyah and RIP Lt. Murphy!

as rx'd

1:04.02, 7 minutes faster than last time, but last time I did the PU/PU/squats inside. This time was out. Blazing hot in Texas today :) That last mile felt like death, and it about 12 minutes long. Cheers to you Lt. Murph.

Day behind. Attempted "Linda" with same weights as previously. Have been having trouble with my right shoulder. On round of 9 felt a pop and a tear. Retired.

Very, very discouraged.

Completed in 49:50
Did 200 Kettlebell Swings instead of the first mile run with 24 kg (~52 lbs.)
Used 2 12 kg KB's (~52 lbs) for squats
I ran out of juice on the last 30 pull ups (I know my weakness now)
This was my first CrossFit workout. I loved it.

Thank you. I look forward to the next one

21/M/155

36 min...definitely the 'best' workout so far...haha

m/38/177/67"

as rx'd doing each movement strait through with no vest.

1:09:03 today
1:08:33 on 070816

damn it 30 seconds slower! next time I am going to partition and learn to kip. maybe i should stop drinking so much?

1:02:16

Couldn't get it done in less than an hour... Still pretty sore from Linda, and in stead of resting the day before I put together one of my own:
5 rounds for time of
row 500m
10 burpee with pull-up
10 DB push-up row (65 lb DBs)
what do you guys think?

As Rxd 32:31

God bless you
Murph

May you never be forgetten

28/M/5'10"/185#

CSFWU X 2

First time for "Murph"

1 mile: treadmill 7'09"10
100 Pull ups
200 Push ups
300 Squats
20 rounds at 5-10-15: 28'14"80
1 mile: treadmill 9'14"13

Grand total: 44'38"03

1 mile run
100 gravitron pu
153 push up
300 squats
1 mile run

1 hr 40 min

You don't know if you don't try.

after reading about Lt. Murphy today in the news, i was pretty excited for this, but holy cow this was insane after linda. had to sub 1 mile of cycling for the 2nd mile run because i could barely lift my legs (actually). time =49min

Neil(50)

1000 mtr row + 7 mins jump rope + Burgener WU

1000 mtr row
30 Squat cleans 30 kg

750 mtr row
30 Hang squat cleans 30 kg

500 mtr row
30 Hang power cleans 30 kg

23.21

Will do "Murph" tomorrow

Have a good one.

Neilfit

35.15 vestless, which is a PR by a couple of minutes. First run was 7:30 or so, second was about 8.30, and once again I cramped up in the middle of it. Used Cindy sets and all but four were sub-1 minute; those four that were over were only over by 1 or 2 seconds on average. Pleased with performance.

Tariq

Murph: thank you again for your sacrifice..

Some of you guys are just animals looking at those times. This is my first time doing Murph, but have been doing crossfit for about 2 months.

M/6-01/180/38y-o

as rx'd, 57 min

I have never been able to get to 100 pullups until today. Lt. Murphy, his team, and the QRF were my motivation to continue. Whenever I felt like whimping out, I thought about the day I might be in a similar situation. You can't say, "It hurts, so I'll just stop now".

Thanks to Lt Murphy, his team, the 8 soldiers and 8 sailors for their service to our country.

as rxed w/20lb vest. 39:28
first mile= 7:18
finished "cindy" = 30:56
last mile= 8:32
sub 35 goal

25/M/208#

Second time with "Murph". I am reading "Lone Survivor" by Marcus Luttrel and that kind of brought this workout home. I hope that by busting my butt on this workout I have honored his memory. A true American Warrior.

As rx'd 39:45 (4 min improvement)

First mile on indoor track, second mile on treadmill with 1 degree incline. Did pull-ups, push-ups, squats "Cindy" style 5-10-15.

44:52 as rx'ed
reps 10/20/30 and one 20/40/60
should have done 5/10/15
Mind braking workout

M/26/198

1/2 Mile
100 Pull Ups
200 Push Ups
300 Squats
1/2 Mile

41:28

I am dead

54/m/178
62:05 as rx'd
rip Lt. Murphy

Thank you Lt. Murphy for your courage and blessings to your family.

F/60/139#

1/2 Murph (jumping pull ups, knee push ups) with one mile run before and after (45 min) 6am class SCHQ.

BLAKE!!!! Looking good! Miss you @ 6am class.

Sally

6min stepmachine on lvl24 of 28 cuz running machine occupied.
100 pullups, 200 pushups, 300 squat
1 mile run
~65min

M/23/160

1 Mile
100 Pull Ups
200 Push Ups
300 Squats
1 Mile

41:20

#256 rt - A famous marathon runner (so famous that I can't remember his name) once said in an interview that he has the most respect for the people who come in at the end of the pack because they suffered for more than twice as long as he did. How inspirational!! I don't think I could have put up with 1 hour and 40 minutes of Murph like you did! Good job!
As rx'd 39:10, a new PR by 5 minutes and a new Cindy PR with 18 rounds in 20 minutes. No vest/armour - will wear it next time. Thanks Crossfit.

27/m/6'0"/185

as rx'ed w/ 20lb wt. vest:

1st mile = 6:09
2nd mile = 7:45

Total time = 33:54

rock out with your cock out...

27/m/6'0"/185

as rx'ed w/ 20lb wt vest:

1st mile = 6:09
2nd mile = 7:45

Total time = 33:54

rock out...

thank you, murph. for everything.

53:33

im in donegal, in the northwest of ireland so my mile is a series of some crazy hills. ever hear the song, "the hills of donegal"? uuugh.

37:45
SUB'D 1610m ROWS FOR RUNS
10pull-ups,20push-ups,30squats for TWO RNDS
10 pull-ups, 10 push-ups, 15 squats, 10 push-ups, 15 squats for EIGHT RNDS

as Rx'd
39/m/6'0" 185
59:25 gimpy calf on run, had to run walk, haha...never thought I could run after 300 squats, lol

I felt encouragement after reading LT Murphy's official battle account. Gave me an extra Umph.

19/m/5'10"/170lb
as rx'd

49:49

Godspeed

Jsut wanted to post yesterday's workout. I have done Lynda before but had to scale the weight. Yesterday was the first time I did the workout with scaling it. It feels good!

BW 160
DL 245
BP 160
CL 125
35 mins

CFWU x1
ROM's

WOD
:37::24 Slow & Low

No weight vest this time.

Lt- Our prayers are w/you & yours... We have the Watch...

Get some, Go again!

24/m/170
4th and 5th CF workouts

Linda yesterday
135#
135#
100#
27:30

Murph
45:40

I run marathons and triathlons and these workouts kill me! I've never been more sore or excited to get up and work out in my life!

WOW! thank you. thank you. thank you.

47yom 160#
New pr for Murph.
31:21
runs 6:45 and 8:01
2 sets of 15/30/45
4 sets of 10/20/30
3 sets of 6/12/18
1 set 12/24/36

Opened the Denver post today and Lt Murphy getting the Medal of Honor was a co-headline. One of his men, Danny Dietz was from Littleton, CO.

So when I explained to people at the gym that I was doing Murph today, I think they finally got it.

1 mile run 8:30
10 rounds "Cindy" 20:31
2 reps "Pukie" 1:00

Just coming back from an injury, the run felt great, but the pu/push ups/squats where hard to do right away. Thought I'd be able to run another mile after the "half murph" pu/pushup/squats, but puked shortly after starting and realized it wasn't going to happen, so jogged home. Feel kinda guilty about not finishing, maybe I'll reverse the order (10 rounds of cindy followed by 1 mile run) and go again this evening.

Thank you LT Murphy and the others that died with you that June day. For more info about LT Murphy and the other men who lost their life that day read "Lone Survivor" by Marcus Luttrell...he is the one Navy Seal that survived that day.

behind on posting so will only go back to yesterday
Linda (one of my favorites!)
150 DL
90 BP (through 6rep then switched tot 85)
80 Clean
time: 30:37

Just Sept 29 I plowed through Linda in 22:24 with 135 DL, 85 Bp, 75 Clean. Went through faster but def get more sore with the increased wt.

Today- Murph, less asst on pull ups, first run was a 6:30 pace, 2nd went between 6:40 and 7 min pace
Time: 40:12

which included the detangling of a neclace from my earplugs off my shuffle. Ate lunch before going to the gym today which I never do. However my stomach was growling at 9 am and could not hold off past 11am. This brought a near visit from pukie at the end.
Boy am I sore tonight. And last couple days starving.
Erin

As rx'd (no vest) 1st time doing "Murph" 46:12 (with lots of pain and a close brush with pukie and his cousin passy outy) I guess this was a fitting time to be doing my first Murph. I stand by anyone who said this workout was rough. I think the roughness of this particular workout is a tribute to Murph, the man. Anyone whose favorite workout is this one deserves respect. Anyone who fights for our country (or their own country) deserves respect. Anyone who dies for our country deserves more respect. Anyone who dies for our country, sacrificing himself for a chance at survival for his men is definitely a hero. I remembered Murph throughout this workout and due to the intensity will be remembering him for the next couple of days. Thank you for your service.

42yo/170#/m

as rx'd

last time did not break into smaller triplet sets and took 61 minutes

This time
.85 miles run (made mistake and shortened route)
5.55
10 pulups, 20 pushups, 30 squats : x 5
25.39
5 pullups, 10 pushups, 15 squats: x 10
31.55
.85 mile run
total elapsed time 38.35

hands pretty badly torn up from previous night's lifting. Elasticon tape and gloves...

Didn't have much time today so I skipped the 1 mile runs and did the 5-10-15 for 20 min and had a PR of 23 rds and 5-7. I thought that was awesome since my previous PR was 21.

Charity-
"Cindy" style "Murph"
31:21
shaved a lot off which means I probably counted wrong although it was first time doing all "Cindy" style maybe that helped.

44/175

As rx'ed: 58:51 with 20lb vest.

Murph
as rx'd w/ #20 vest
done Cindy Style

55:28

Hooyah Lt. Murphy!

Murph
sub jumping pull-ups
done Cindy style

58:11 (24 minutes off time from 9/11/07)

KK KK KK KK KK KK KK
F/43/5'2"/125
#127 AMLove21 AMEN & ditto.

me: 1:06:20 (w/a short station break by a new client)
Chris L: 1:06:46

Doing a freaking 1.6m by accident for the 1st run because my friend doesn't know how to do math, didn't help LOL.
My first Murph, I'm alright with it.

mini-murph

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

26:18

middle portion partioned 5/10/15

21/m/180lbs

As Rx'd: 36:29

I don't own a vest..yet

I love this one! unfortunately i dont have the vest that i used last time. that time left me feeling real good.:) I almost feel like waiting so that i can do it with the vest to see how much time iv improved. I have an idea. I'll do this one now without and again in the next couple of days when im at the gym. Now thats getting some Urraaahhh Crossfit

44 / m / 195

Murph as rx'd

20lb vest for runs

61:01

good workout

56:39 -- PU after 25 were jumping with slow negs, pushups after 50 were on the knees.

27/m/168

As rx'd - partitioned pyramid style

59:45

36M/5'10"/170#

As Rx w/o vest: 45:37.

Broken into 5-10-15 reps for 20 rounds.

17:18 faster than last time.

41yo/f/163#
Didn't get to Murph today...
son called-"bringing carload of Marines home for weekend mom". Note to self, got to run to walmart stock up and start cooking...
brother in law called-wife delivered baby 4 weeks premie. Note to self, got to drive down (1 1/2hr away) to help with his 2 year old.
Grabbed a quick 2 mile run PR 17:35.

Dizzy & Weak.

As Rx'd 36:00

Two tough days...

Great job sailorcrew with that time. I know how 59min feels, good stuff. And Malmfeldt(#278)i kinda like the name of pukies cousine Passy outty. I jus fell out laughing when i heard that.

as rx'd 41 min

extra 3 min from last time - 3 hours sleep last night probably didn't help though

24min
had to scale the pull ups, push ups, and squats in half due to work time restraints.

Wod
No vest
56min 11sec

God Bless Lt. Murphy

as Rx'd with #20 vest
Cindy style

=50:33

as Rx'd with #20 vest
Cindy style

=50:33

29M/165#/5'6"

Murph as Rx'd - 36:41 (first time completing entire workout)

Last Murph was modified as:
1 Mile
50 pull ups
100 push ups
150 squats
1 mile

Took me 32'ish minutes.
Progress!

A tip of my hat to Murph & all of our other armed forces out there! God bless.

Today, I'll listen to my aching body. Hope to hit 1/2 Murph Sat. I was so moved by the video and articles of this warrior and feel so humbled that, through crossfit, we are tied together by a very thin, but strong, thread.

m/29/195

01:02:55

21/m/155

Murph without a vest: 39:30

I nearly died on that last mile.

I'll probably catch up with Linda tomorrow, I missed her yesterday.

25/M/208#

I have been reading "Lone Survivor" by Marcus Luttrell. It really brought this work out home. I hope that I did a good job honoring a true American Warrior by destroying myself on this workout.

1st mile done on an inside track. Second mile done on a treadmill with an incline of 1. I broke my pull-ups, push-ups, and squats according to "Cindy" (20 rounds of 5-10-15)

as rx'd 39min 45sec

20# vest partitioned 5-10-15 x 20
50:14
wow i will sleep good tonight!

M/32/165

43:58

m49/170

55:40 ...very tough after yesterday...I think my CNS has been permanently destroyed.I never thought air squats could be so difficult...but "Murph" kept me going..thank you.

M/45/145

Warm up - 800m run, 5 pullups, 10 pushups, 15 squats.

"Murph"
As Rx'd
Done with 20lb medicine ball and 3lb water bottle in backpack instead of vest.
1 mile run on track 8:11
5 pullups, 10 pushups, 15 squats Cindy-style
Pullups were on a soccer goal crossbar which needed a 15" jump to grab onto. This was a limiting factor today as I had to psych up for it each time.
1 mile run 10:36
57:46

Murph & 19 on my mind throughout. I "fought" valiantly in honour and remembrance. Thanks.

Murph minus the weighted vest. My two runs where way to slow. 43:15.

39:29 w/10lbs in the vest. Partitioned 5/10/15

27:20
Only completed 13 rounds @ 5-10-15 (pullups, pushups and squats) and ran one mile.

M/25/220/5'9

As Rx'd

1:15:32

Pullups and Pushups killed my time. Did all of them though.

In memory of a true warrior...an honor befitting a great human being...

as rx'd:

with body armor, 51:26

49:22. Thanks Murph...

uuuuuaaargh...my hams and quads are tightening and I want to punch myself in the face.
What an awesome WOD. Murph is my toughest yet.

As rx'ed 33:00

Back very sore from previous workout. Rain and wind today. First mile 7:30, second 8:00. Broke up into 10 sets of 10 pullups, 20 pushups, 30 squats.

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/148

WOD

3x 25/50/75 + 5x 5/10/15

Thought that we would try a new partition method...did not work like we had hoped, but got through it.

44:15 today

35:30 PR

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

28/f/108

came home at 2am after a long night of drinking and saw murph. I knew I was going to get up at 9am and go balls to the wall. Actually got up, made it to the gym only to find they took out all the treadmills and were getting new ones. I ended up having to do Linda instead.

Linda

DL; 160 (1.49 % bw)
BP: 85 (78% bw)
PC: 75 (70% bw)

time: 30:14

6 min slower but 5lbs heavier on BP and DL. I had to stop several times and just sit there as my heart was beating way to hard. Also felt quite lightheaded. Things got better after round 6.

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

01:15:00

This is Motrin pain!

29yo M 165lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round. Jog 750M, stretch.

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Time: 54:20
Partitioned into 4 rounds of 25 pull ups, 50 push ups, 75 squats. All sets broken.
Foam Roll after

Compared to 070816: 1:03:04

28/m/130

As Rx'd

93:20

God Bless Lieutenant Murphy! I pray God may lessen the pain felt by his family and friends, and thank him that America is blessed with such men!

#21 Thank you for posting the account of LT Murphy's herosim.

#25 Thanks for your post. I needed the encouragement after my performance yesterday.

CFWU
Murph as rx'd (sans 20# vest)
44:11
M/46/6'/195

36/m/165

First Murph. Kicked my ass, pukie stopped by three times due to a combination of getting my ass kicked and a heavy lunch. Note to self starting eating better!

As rx'd 1:14:33

As we say in my beloved Corps, Semper Fi Lt. Murphy Semper Fi!

m/37/6/168

Third time doing Murph. This is turning into my favorite workout because of the challenge and the total body workout it provides.

1.2 mile runs. Partitioned into 5/10/15 x20.

Time: 45:19

2.5 minutes better than last time.

27/F/135lbs
Rings Rows instead of pull-ups
100 push-ups on knees
Walked second mile

22/m/170/70 inch

I subbed the pullups with false grip body rows. Trying to work up to a muscle up, so i need to REALLY improve my false grip.

46:55

I think that the sub was really about the same, and this workout was around a 20 minute improvement from my last murph! I segmented out the workouts into a 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 scheme and that REALLY helped -- running that last mile was murder tho, especially with a banged up foot.

20 minute improvement in 2 months is unreal. This is amazing.

I lost 2 lbs during the workout due to water weight, btw...

WU .5 mi. walk on treadmill
WOD
55 min.
4 Newcastles before workout is not a good idea, but I had to do the WOD in memory of LT Murphy

This was my first Crossfit workout and WOW...I used the pyramid method, starting with a 1,2,3 then 1,4,6 etc. to 10 pullups and back down again. It worked fairly well...

time - 43:31

Semper Fi

If Lt. Murphy's story doesn't motivate you nothing will. As stated by others your short amount of pain is nothing in comparison to his sacrifice or the sacrifice of the men that worked with him. Ooh ah! Lt. Just do it folks

I'm going to do this one on Monday when I get a free second, because it's my own way of honoring Mr. Murphy's sacrifice.

RIP, Shipmate.

41:23

running on treadmill

no CFWU, bike to track

mile 1 7:33
pull (first 50 solid-kip thereafter), push, squats as rx'd break when needed
mile 2 9:12

total time 50:22

52:23 as Rx'd with 20# vest and amazingly a PR!

Thank you LT. Murphy.

Completely shocked with the time. Body was torched by Linda yesterday. Woke up and could barely move. Was really trying to push it today, but felt that despite the effort I was going slow. Ended with a PR by 7:17. In other news my lower back has filed for divorce.

24/5'10/170
41:00

rip

Shay 1 hour (waited for Carole)
1 mile
5 pull ups jumped the rest
200 push ups half on knees
300 squats
1 mile

Carole 1 hour
1 mile
100 jump pull ups
200 push on knees
300 squats
1 mile

Barri 30:17
1 mile
partitioned 20x40x60
100 pull ups
200 push ups
300 squats
1 mile

Murph, as prescribed but no vest.

32:35

About the same as my last Murph in July.

Oh yeah,

Mile 1: 6:30
Mile 2: 7:35

Blake! Looking great...don't forget to keep in touch buster. I miss you and am here for you brother! Beau...you take care as well! It was great seeing you two in good ol" Bonsall.

No weight added: 35:22

PB by 7 min!! Possibilities for such a huge jump...bad day last time, but that would possibly cancelled out by Linda last night. Just in better shape now...but 7 min!! Last two weeks have virtually cut out bread and rice being about 80-85% zone compliant. Can't give up bowl of ice cream at night and some beer on weekend nights. Speaking of, cheers!

Big thanks to Lt. Murphy for all he did.

Finally, As Rx'd
61:15 - Not a great time but it's the first time I have been able to finish the workout.

Last Time:
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.

F/24/104

1 mile run
60 jumping pullup
120 pushups
180 squats
1 mile run

36:18

i just could not complete all the reps my shoulder was hurting. Second run was hell felt like puking

murph right after linda was just pure evil! My pushup performance has never been so bad

1:07 as RX'd no vest. I thought I died for a minute but the pain brought me back.

No Murph for me today, as I injured my low back yesterday deadlifting.

Instead, my first day diligent with GTG.

Over the course of about 12 hours:
10 rounds of

10 squats with intense concentration
5 L-pullups (some were "van pullups" on the taxicab)
10 pushups
10 pistols (that's 5 each LR)

For a total
100 "concentration squats" (it's really a different animal slowed down with dynamic tension)
50 L-pullup
100 pushups (slowed on the eccentric for strength)
50 pistols per leg
It feels good, real good. I'm going to incorporate more regular GTG.

Reading about Lt. Murphy's actions and courage was very impressive, and gave me pause. Next time I do it will be my third, and it will mean that much more to me after reading what I've read today.

First WOD
M/31/5'8/196Lbs
did 20sets 5/10/15
total time 46:47
next time i need to do at least 10/20/30 to decrease transition time
going to need an adjustment and some Graston technique on the legs to help recover!!
Thanks to Lt. Murphy and those like him

38:19 rx 2 st 3

43/6'1"/190

as rx'd 39:42

i'll just say this, anyone doing this in under 30 minutes is a monster. an absolute monster. first time i've ever completed the murph. think i'll just schedule the massage now.

OK, came into the gym, had an option per HERR LANCE, do MURPH with me or in the am with the crew at the park. One on one vs. the crew. Went for MURPH in the am, but got a heck of a work out today, so yet dead, I look forward to MURPH in the am, to pay respect to him and all the other guys and women who every day put their lives on the line. To you, I will be my best with MURPH, thank you, and GOD bless MURPH!

27/ m/ 215

Partioned 5 10 15

46:34

I'll be humbled but proud, as always, to make this effort as an acknowledgement of Murph and his team, what they intended to do, how they did it, and the unreal courage and integrity they lived. Rest in peace, Murph.

Paul

Approx 35 minutes.

I managed the 1st mile run
50 pull ups
100 push ups
150 squats
= 10 sets of 5/10/15 of the three.
Couldn't finish the 2nd mile run. I walked about 1/3 of it.

m/31/185

i friggin' love murph.

as rx'ed
40:50
partitioned the middle in the pyramid scheme style, multiples of 123, 1-10-1

second attempt at murph, but no recording of my first (too shy to post last time)

hooray, murph, hooray

F/46/115

47:40, Cindy style.

I know Lt Murphy's family's pride in him could be no greater, whether or not there is formal recognition for the magnitude of his sacrifice and the vastness of his courage. Nevertheless, I hope the recognition provides a measure of comfort.

37/M/195
1st Murph, was a privilige
52:17 as Rxd 10-20-30 reps x 10
cant wait for the next one, really want to chip away at my time

First Murph, and even at a pace I could do (still starting) it kicked my ass. And it wasn't nearly, by far, good enough to honor the man this WoD is named after.

1:35

Fast walk 1 mile
Assisted pull ups at 160#
Gimpy push-ups (surprised I was still able to keep pushing after 50)
40# x 50, 30# x 50, 20# x 50, 10# x 50, free form x 10 - squats
Fast walk 1 mile

Almost did face plant on the treadmill near the end of mile two, made me laugh though:)

I really dislike anything >400m, but I love Crossfit - therefore, I run and almost like it!
37/m/5'10/190 (Birthday tomorrow)
1st time "Murph" Medal of Honor 10/07
Cindy syle, no vest
42:40 that last mile REALLY sucked!

Where... is... the... CRAAACK!!?!?!?

39/M/220
1st Murph - 57:03

M45/245#

Murph - Cindy style. Time = 55:22

Legs cramped up last mile walked 1/2 of it.
Managed 18 rounds of pushups unbroken which is a PR by 8. Hats off for LT Murphy.

46 y/o – 6’ – 225#

As RX’d minus 20# vest

38:35

Rest easy LT.

d - 29m/175

45:45 as rx'd (no vest)

Tried partitioning 4 x 25/50/75 but it was a miserable failure...got through 2 rounds then went to 10/20/30 for 2 rounds and finished with 6 x 5/10/15...well off pr

j - 33f/125

38:00 as rx'd (no vest)

Scaled to half Murph:

.5 mile run
50 pull-ups @ 60 pounds assistance (BW 213)
100 push-ups against various objects
150 squats
.5 mile run

49:34

BW 70kg
39.35
as Rxed

Treadmill Runs 1.6km(UTS)Incline 3 Speed 16~14
Kippers 30,10s,5s
Push ups 20s,15s,10s,5s
Squats 50s,10s

42/164

Subbed mile rows instead of runs (still resting injured calf).
1.0 mile - 8:30
Pullups,Pushups,Squats - 5/10/15
1.0 mile - 8:24

34:17

46:36 - 10 X 10/20/30

previous = 53:34 - 10 X 10/20/30
previous = 55:54 - 10 X 10/20/30

27yrs/M/180

Murph-Partitioned as 20 round cindy
30:10

33yo/m/210

41'11" as rxed

did "murph" on saturday just 6 days ago
after reading about Lt. Murphy getting the CMH had to do it again.
51/M /180
20# vest and partitioned like cindy
new pr 53:25
each time i do "murph" i swear i'll never do it again.crossfit addiction has no cure.
brad @ crossfit one world

as rx'd
1st mile 7:11
Cindy 23:52
2nd mile 8:23

total 39:27

1 minute 10 seconds faster than previous time!

It was an honor getting smoked in rememberance of a fellow Navy LT while receiving IDF. Fair Winds and Following Seas.

M 36 5'10" 170.5

I'm a newbie, but I thought I'd give this one a go anyway. Using ten tapered sets (10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 reps of jumping pullups, wall pushups x 2, squats x 3).

1.2 mi run
55 jumping pullups
110 halfway pushups
165 squats
1.2 mi run

52:00, HR: 167 avg, 187 max. Stick a fork in me.

Thanks, Murph, for walking the walk.

M/36/200
'Murph' (with no extra weight)
1 mile run in 7:31
100 pullups
200 pushups
300 squats
partitioned pyramid style (1-2-3, 2-4-6, .... 10-20-30, 9-18-27, ... 1-2-3)
1 mile run in 9:03
total time 51:11

With 10lb. vest 50:24 Linda and Murph one after another..that is just crazy!
Great job Crossfit Rockford on all the PR'S.

J: with body armor on (appx 32 lbs): 44:51

36/m/145
CFWUx3 (no pullups or dips)
Murph (no vest)
1 mile run - 7:07
100 pullups
200 pushups
300 squats
1 mile run - 8:03
Mostly Cindy style except first 3 sets
Total time - 44:24

M/45/185

"wet murph" - subbed 10 minute rows for runs

46 minutes - last time was 51

m/1.72m/63kg
As Rx'd 39:52.
Cindy style in the middle

Murph as Rx'd/no vest

38:02
1st mi: 7:02
2nd mi: 7:21

CDWU x 3 (-dips - PU)

1st time to complete Murph as Rx'd. I'm toast. No vest.

about an hour...

as rx'd broken up "Cindy style" - 46:16

38/m/205

as rx'd

37:41

2 sets 10, 20, 30
the rest 5, 10, 15

BW 173

as rx'd with 20 lb Vest

36:55

1st mile- 7:15ish, 5/10/15 x 20 rounds/ 2nd mile 7:55ish.

m/40/170

I echo what everyone else has said regarding Lt. Murphy, certainly cannot add anything more appropriate.
What a day to get back on the horse.
A mile on each end.
Broke it into 10 sets, most pullups were jumping pullups, half of pushups were from the knee. About all I can say for myself was I didn't quit on it.

86 minutes

"Murph"

For time:
1 mile Run
100 Pull-ups (subbed 60 ring pullups)
200 Push-ups
300 Squats
1 mile Run (ran out of time for this)

Roughly 50 minutes. (would have taken about an hour with last run)

Partitioned 3-10-15

Great, great workout to do at home first thing on beautiful morning.

God bless Lieutenant Murphy and his family.

As RX'd yesterday, it was my last day working at the gym I was working at, so everyone basically thought I was trying to showoff. All reps to full extension, broken up 5/10/15, last few sets up pull ups were slightly kipped.

Time - 38:08
First mile was 5:35 (new PR)

24/m 6' 175

37m 185
had to do a 2/3rds murph due to bruised rib(cant do pullups, bummer)
so it was murph as rx'd minus pullups
28:20
the full murph would have ad me weeeellll ino the 30s

Couldn't leave the house because my son was napping so I scratched the run, had to scale the rest but added sit ups. 50 Pull ups, 50 Sit ups, 100 Push ups, 150 Squats in 20:26

God bless you Murph

46 196

as rxed (wo vest) 34:56 pr

salute to Murph and all the heros who pay the price for our freedom

age 41
bwt 210#
partitioned - 5:10:15 - w/ 20# vest.
after 15 min. warmup on stat. bike.
time - 53:30.

5 sets

20/40/60

after second set of pu's did jumping pu's

52:20

58:34

Very similar time to my first Murph, but this time I started w/2 Miles and pushed the youngest in the jogging stroller for both runs (and of course he wanted to "help" during the last couple of rounds of PU, PushUps and Squats)

Congrats on the Medal Murph

Age 51/BW 250# Row 2K/100 pullups (most jumped)/200 pushups/300 squats/2K row. Pullups/pushups/squats partitioned into 10 sets of 10/20/30 respectively. (58:45); 23 seconds better than last MURPH. Fair winds and following seas, LT. Semper Fi.

Did "Murph" today.

Everything as rx'd.

Divided to pull-ups, pushups and squats to 5-10-15 respectively, 20 sets. All sets unbroken.

1st Mile run 6:37.
2nd Mile run 9.30.

Total time 53:22.

- OlliS

Partitioned into 10 pullups, 20 pushups, 30 squats.
42:30

m/38/175 -- that's 38lbs and 175 years :-)

42:20 -- worse than last time, by about 3 mins, partitioned it stupidly, so I burned through the squats and couldn't use them as recovery time while I finished the pullups/pushups. I also think the treadmill was a more accurate mile than the google earth estimation from my previous Murph.

1 1/2 mile sationary bike 5 minutes
35 Pull-ups (beginner/jumping pull ups)
70 Push-ups (Bosu ball after 50)
120 Squats
1 1/2 mile sationary bike 5 minutes
no time recorded

fighting a cold....skipped this one. last time was

36:28 sans vest

1st time Murph

Time: 38:22

as Rx without vest

mentally challenging

39/m/190

half murph

800m run
50 pullups
100 pushups
150 squats
800m run

28:42

some guy doing bicep curls in the squat rack said, "I'm tired just watching you." I just looked up from my pushups and said, "Crossfit.com. Before you know it you'll be drinking the kool aid, too," and went back to work.

As Rx'd - Cindy style

32:48

Felt great, must have been because of my new INFIDEL cf tshirt!

Murphy as Rx'd
First Mile 6:10
Second Mile 7:30
total time
33:55

33/M/165

I salute you sir!

As RX'd
1 Mile (6:40)
10/20/30 Pull/Push/Squat
1 Mile (7:15)

39:25

Not a good second day to start the WOD. Oh well I broke this one down a bit too just until my body adapts a bit. 1 mile 10 mins. 50 pull ups
100 pushups 150 squats 16 mins. 1 mile 13 mins.
Man I'm outta shape.

33:02

I honor the bravery and sacrifice of Lt. Murphy and his mates, as well as all the heroes putting it on the line for Freedom every day. The MoH is well deserved.
Partitioned WOD 10/20/30
1mile: 10:03
Made it to the 8th round before my pullup bar broke.
1 mile: 12:33
Time: 62:33
Fair winds and following seas, Semper Fi LT.

M/37/178

44:23

Significantly slower than last time: 37 min. But did this after a 4-hour hike around old town Jerusalem, a decent sized lunch, and severe jet lag from yesterday's arrival. Not excuses, just conditions. I'm just happy the hotel gym had a pullup bar so I could do it! No way I could not honor the man when he just received the Medal of Honor.

43 today!
6' 210#

mile one 8 min
5,10,15 pu,pushup,squat
mile two 11:15-legs like jelly first .5 mile

47 min 15 sec pr by almost 3 minutes--last two times identical at 50 min 5 sec

friend of mine i got to try cf made 'rings' of rope and 45 degree turn of grey conduit pvc pipe-may be somewhere in the faq too, but i just made mine and they work great.

As Rx'd & 1st time completing
1:29

m/23/193

Scaled to:
3/4 mile
75 pull-ups
150 push-ups
225 squats
3/4 mile

44:26

175/M/40

I'm a newbie to CF, and this was my first crack at Murph. It was indeed a fitting tribute and challenge...

As RX'd, without a vest: 41:05

56:42

59:48 - dont know why, but no gas through the whole thing... painful

1:16:56
W/20lb vest
knee push ups

BW 127, minimal warmup

as rx'd 38:37

Really wanted to break 40, so I'm happy. Honest pushups (thanks Becca at Petranek Fitness for hounding me!), partitioned pyramid style rather than Cindy style. Don't have much to compare it to, as the only other Murph I did with full runs and half volume pull/push/squat, but assuming same run times, this time was at least five minutes faster. I'll aim for under 35 next time.

Amazing how it feels like an honor to kick my own ass this badly doing the "murph".

as Rx'd in 1:05
did the sets straight through 100,200,300
The last run was funny, legs going all over the place.

M/31/195

Murph in 32:13
middle done 5/10/15x20 in 18:20
first mile in 5:52
really tough
then off to the Twin City Open Oly comp!

lol so frazzled posted time in the wrong spot 3 times doh

35 minutes for 2/3s one more cycle of 2/3 then back to full man I am a tard

61 minutes, actually 6 minutes slower then last time but I think I got this one done more honestly, as in real pull ups, full 1 mile each time, things like that. I did a lot of guessing on my runs last time, pretty sure they weren't a complete 1 mile each. Either way, excellent stuff as usual.

I'm no Mike Murphy; I could only do half a Murph. Time was 19:35. Here's what I did:

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

Did 10 rounds of 5 pull-ups, 10 push-ups, and 15 squats, then Pukie came a-knockin'.

So what do we call half a Murph -- a Smurf?

1:01:45 -- no vest,partitioned as 20 rds of 5/10/15.

PR by 15 min. from my last full "Murph" 2 years ago.

Here's to the real "Murph" and his family.

32/M/170

This has always been one of the workouts for me. But I love it.

55 minutes as rx'd I ran the first mile in 7.5 minutes, the last mile took almost twice as long.

44:40
mile run
20 rounds f cindy
1/2 mile run

35/M/180
CFWU

1/2 Murph
1 mile
50 pull-ups
100 push ups
150 squats
1 mile
28:30
Change of seasons is killing me

19 yom bw 165
no vest, geez i can't even imagine doing that yet
43:42
PR by 13 min - was actually able to run the whole second mile

Did the workout Cindy style and ran on a treadmill
43:50

46:57
Mile 1 - 8:44
only did 30 pushups due to strained rhomboid
80 situps on abmat
190 squats
Mile 2: 8:10

M/39/185

As rx'd
42:29

About a minute slower than last time. Couldn't stop huffing and puffing after the first mile. When the weather changes in Canada, it gets awful tough on the asthma. Still, I am always pleased after this one when I stumble off to the showers.

More better faster

M/158lbs/25

51:37

33/m/143

First attempt at Murph:

55:00

50 kips, 50 jumps; rest as rx'd

I know it's slow, but it felt good to complete and pay respect to an American Hero.

22 y/o male 180lbs

9:00 Mile
36 Pull-ups
72 Push-ups
108 Squats
9:50 Mile

38:50 Total

21/M/140

Wow, absolutely felt this after Linda yesterday. Ouch. Anyway, completed as prescribed a la Cindy style.

1 mile
10/20/30 x 10
1 mile

39:48.21

First doing time Murph

100 kipping
200 push up
300 squats

37:17

As rx'd w/20# vest, 52:19.

M 34 150

AS RX'D 32:14

PARTIONED INTO 5 10 15, TOOK ABOUT 11 MINS OFF LAST TIME, DID 10 20 30.

RUNS ON TREADMILL 7:30 MILES

Couldn't get out for the runs. Did 6 mins of jumping rope to start.
100 Pull ups
Alternated between pushups and squats for 200 and 300 respectively, followed by another 6 mins. of rope for 45 mins. total. Had a pretty good sweat goin!

runs on tm 1%
partitioned 10/20/30
jpu's
about 54

M/51/175

As rx'd 38:20

Movement Prep warm-up
44:50
To Blackwell (along 1 mile route) and back.
PUs: 10x10
Pushups: 20x10
Squats: 30x10
Pushups were tough after Linda yesterday.

This was my first “Murph” -

42:30

Mods: Kipping pull-ups, hilly terrain.

First mile was under 6:30. Second mile was an exhausting 10:00. I took a quick break in the middle to observe a somber evening colors on NCTAMS. My only regret was having nothing more to give.

For LT and the other members of Team One who gave everything that day…

24/f/5'6"/150

did cindy-style. Half of the pull-ups were kips, the other half were jumping. The push-ups all had knee-assist.

Time: 1 hr 13 min

f/44/143

2nd Murph. Last time: ball assist on pullups, all pushups from knees; 1:15 (however, I mistakenly ran 3 instead of 2 miles).

This time: 57:00, all pullups with slight jump then pull, all pushups from toes. Done pyramid style.

22/m/153

As rx'ed

31:10

last 'Murph' was 34:06.

Great workout.

As Rx'd

38 mins 5 secs
3 mins faster than last time.

as rx'd

39:11

nearly puked, but not quite!

Did not make it. I had to do this WOD on Sat. I am still out of shape. I ran the mile in 13 min. I did 100 jumping pull ups. Subbed bench press for push ups, 100. Ran out of time. Did not make time.

as rx'd but with pull-up assist for the last 3x10 sets.

first mile: 8:30
last mile: 10:00

total time: 67:00..... ugghhhhh......

as rx'd w/o vest

41:01 mins. Partioned into 20 sets of 5 pullups, 10 pushups, 15 sq.

Nearly four mins off last time but I was feeling the pain..

31yo/m/72"/180#

Did the workout cindy style (5/10/15) in 1:43:30. It took me a long, long time, but I'm at least glad that I stuck to it and finished.

I also got a new PR of 6 pullups. When I first started xfit three weeks ago, I could only do 2. So here's to a 300% increase in three weeks!

34/f/150

35:56

50%
Cindy style
125# gravitron
knee pushups

"Baby" Murph: Mile Run, 50 pullups, 100 pushups, 150 squats, mile run. 41 mins. Very sore this morning.

35/m/70"/180
Murph as Rx'd minus vest
7:30 1 mi run on treadmill with 1% grade
52:27 partitioned into 5 sets of 20 pull-ups, 40 push-ups, 60 squats.
10:23 1 mi finishing run flat indoor 100m track.

Total time 1:10:21
Done on 10/13

35m/5'8"/76kg - 66:45
As Rx'd without vest
7:05 1.6km treadmill
10/20/30 partitioning:
10:46
14:34
18:07
26:45
31:29
36:04
41:11
46:45
51:50
(forgot to stop round ten)
1.6km - completed in 66:45 - Last mile was nasty.

Respect to Murph and his family.

Honored to do the Murph

36/M/130

As Rx'd without vest

1:00:00

Had to miss "Murph" this time. I had to run the police VS fire 5k at the Long Beach marathon today. The 300 squats with the 20# vest would have screwed me. "Murph" is one of my absolute favorites. I'll make it up sometime this week. gonna go out and do "Mary" now!

27 yom

194#

52:30 as rx'd

5 sets of

60 squats
40 push-ups
20 pull-ups

m/48/148

Murph as rx'd w/o vest, broken Cindy-style

33:14 (3:44 improvement from last Murph)

As rx'd (on treadmill @ 1% incline --red tide outside)

47:56

1.28hr

39/m/196#

1 mile run (about 7:30)
50 ring pull-ups/50 jumping ring pull-ups
200 pushups (sets of 15, then 10 after about 120)
300 squats (sets of 25)
1 mile run (felt like I was running in quicksand)

54:05

AL

M/32/175
First Murph done Cindy style
46:59

Finally completed every rep and every inch of Murph. No vest, but my dog became like a sled drag on parts of the runs when he saw a couple of his friends. Finished at 51:55.

79:07. Only 150 squats. Was running out of time and wanted to get the mile in.

Jeff- @ home
Pull-push-squats-Cindy style (definitely helped time)
Squats to ball (just below parallel)
29:45

53:00

40/M/160#
as rx'd, with exercises mixed.
42:48
last time was 47:11-nice improvement!

33/m/143
1/2 murph
1mile 7:21
50,100,150
27:18

Murph, 44.14 (Cindy style)

Careless kips about round 9 ripped my hands, slowing me a bit; otherwise, I'm thinking just incremental gains on this one going forward.

51.33
broken into sets of 10,20,30
last run was agony, dizziness and a sniff of vomit, loved it.

m/32/180

Partitioned to 10 rounds of 10/20/30

1:09:00

35/180

Jake 34:28
Wyatt 29:10 doing 1/2 the PUs,PUs, and Squats

39/m/190

41:56 as rx'd

Partitioned sets of 10/20/30
w/20lb vest on run

Oops 38 not 39. Not sure why I did that.

30/M/200

Bike to gym

CFWU x 2

Subbed 1600m rows, no additional weight
10 sets of 10/20/30

35:39 (-32:11)

Had weighted backpack and did straight sets last time

Running on a treadmill is anathema to me. It does a poor job of simulating running on terra firma and it's mind-numbingly boring.

Dealing with DOMS from hell courtesy of Linda and from straying from a regular WOD schedule. Feels good to be back on track.

46:24 as rx'd

50 minutes

1mile
5/10/15 x 15
25PU with gravitron
25PshU - 25 on knees
75 squats
1mile

Slightly over my last time but after 3 months of CF my work output was significantly higher.

PACK
800 METERS
50 PULL UPS
100 PUSH UPS
150 SQUATS
800 METERS
29:08

After the three bars of Death, I could barely get out of bad, much less do anything else. I tried to stay mobile, which helped, but there was NO way that I could do this one, not yet, but I am noto giving up.

25/f/5'2/127#

breakfast: run 5 miles = 41 mins.

WOD:
mile run
20 rounds of 5/10/15
mile run
time = 38 mins.
nice little 3 minute improvement. wuz shaking after finishing this time.

later met up w/my shero at the nice turf track

Jennie 26/5'9/160#
mile run
5 jumping pull-ups
10 push-ups
15 squats
mile run
time = 1:02:10
she wanted to practice kipping but the bar wuz too close to the wall.

Hillary came to get some too!
she did a half mile run, and before getting dizzy and having to stop, she managed to get
7 rounds of
5 jumping pull-ups
10 push-ups (hands elevated)
15 squats
great job grrls.

30/6'0/185/M
First Murph

8 min mile
10 PU
20 Push
30 air
8 min mile

51 min.

26/m/151

38:27

first mile was 7:30
broke sets into 5/10/15
last mile was 9:58

Caught-up with murph a couple days late. Felt off my game at 6:00 am.

42:50.

Few days late and didn't have a pull up bar, so did 100 situps in place of pullups.

27m/5'10"/180#
ran a mile
10 sets of 10 situps, 20 pushups, 30 squats
ran a mile

43:00

My first Murph!!!
32/170
5/10/15x20rounds...........
38:16 Second Mile damn near did me in.

Did it today. 44:48. Not too special, but I've only tried Murph once before and I didn't even finish, so... I'm happy. Ring pullups, and street run (with mapmyrun.com, maybe some minor inaccuracy), and some delays while I took the elevator up and down from my room, but I wasn't complaining.

M49/195#

Warmup: Jump rope + stretching + 35# KB drills

WOD: 50:27 with mods ("reverse pushups" using rings)

Notes: Performed 071014 - first time doing Murph. 1st mile time: 6:47. 36:22 for pulls/pushes/squats. Did the modified pulls in sets of 10. Next, did the pushups/squats in groups of 20/30. Next time partition all of it - 10/20/30. Last mile at 7:18. Shared with my boys, ages 11 and 8, the story of "Murph" and they asked how they could be SEALs. I highly recommend Marcus Luttrell's book "Lone Survivor" for a great account of Lt. Murphy's courage and heroism.

Mike: 42:34, about 5 minutes of PR, but not sweating it this time.

as rx'd with vest

47:50

Wouldn't have done that well without Buddy Cole, thanks

39:40

Modified
50 Pull-ups (about 50% jumping)
100 Push-ups
150 Squats

Bone-crushing hard....

26/m/195

as r'xd 47:36

34/m/180

First Murph as rx'd - 62 min.
4 Rounds of 25/50/75 in between the runs. Squats and pullups killed me since I did heavy leg press and lat pulldown yesterday.

23m/193
did Helen this AM, LT Murph this afternoon
with flak jacket
50:04

Cindy style done @ the station w/ my Lt.

Total time of: 47:36

First time for "Murph" but I've done "Cindy" w/o a prob before.

44:22

Worked out under the bridge. For the measured mile, ran from station #8 to station #9 and back, x2.

Last time 1/2 Murph in 25:30.

Thank you for serving Lieutenant Michael Murphy.

subbed 10 minute jump rope for mile runs. didn't feel safe running on queens blvd at night (very high rate of hit pedestrians). surprisingly, the push ups killed me.
60 minutes on the nose.

800M
10 sets of 5/10/15
800M

32:14
Felt Pukey tapping

800
10 sets 5/10/15
800

32:14-felt pukey tapping

M/18/180
1st "Murph"
40:15
as r'xd

m/19/160ish...

murph as rx'd
50 min.

As Rx'd
5:43 1st mile
49:07 for pull-ups, push-ups, and squats
7:23 2nd mile
1:02:16 Total

This is about my 5th Crossfit workout and my 1st time attempting Murph. I think the mile that I "measured" (440 paces x 4) is a little short, and pull-ups are definitely my weakest link...that and not being Crossfit, yet.

10/15/2007, 2200pst, home
BW=205.5, 72", 47 yom

Sub T'mill, 4% grade, no vest

1st mile = 10:24,
10 rounds of 10 pullups, 20 pushups, 30 squats
last mile in 11:57 =
56:56.12 TOTAL

Another slaughter-house !

m37 - 83kg

1mile = 6m11s
Pull-ups (strict) = 10,10,10,10,10,10,10,8,8,6,7,1 (shameful not being able to squeeze that last set of 8)
Push-ups = 50,50,40,30,30
Squats (deep) + 20kg bar = 50,50,50,50,50,50
1mile = 6m41s (felt like a gorilla running .... not pretty)

Total time = 58m14s

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

As Rx'ed (no vest though) 1:09'22"
This was the upper body stamina work I needed.
Thanks coach.

M/21/161#
First time doing "murph"!
As rx'd, no vest.
Time: 41:31

37/M/195#
1/2 Murphy
(1/2 mi, 50 push-ups, 100 pull-ups, 200 squats, 1/2 mi)

22 min 57 sec

37/m/148

My first Murph
as rx'd
1mile
100pu's
200situps
300squats
1mile
10/20/30 x 10

42:35

Im thinking next time 5/10/15 x 20 will knock
off a couple minutes.
Doing the 20 su's and 30 squats in the later
rounds got real tough hard to keep a consistant pace.

Thank you Sir may I have another.....

Did 1 mile, 50/100/150, 1 mile

39:59

Mile times: 7:52 and 8:22

55 minutes.....

35/200
46:04

31/M/190
As rx'd
1 mile run: 7:50
100/200/300: 18:54
1 mile run: 8:20
Total time: 35:04

1:13:37
mostly strict pullups
first bit of running since
stress fracture

M/22/150 cfwux3

2 miles done together, else as rx'd: 40:22

M/19/156

40:52 (7:07/25:04/8:41)

used descending ladder from Comment #218 for cals

Approx 38 min...no stopwatch

no CFWU
ran to/from gym - slightly less than 1 mile
run to gym ~ 5 mins; run back ~ 5:07
time = 37:59
(agony - chest still dead from "Linda")

1mile- 7:21
2mile-8:16

Total time- 50:20

34:16 PR

partitioned pulls/push/squats 10/20/30

Prior best was 46:10 in June 2007

BW 182lbs

36:23 as Rx'd

i'm new to crossfit...are these 100 consecutive pullups?? i can only do about 35 nonstop

29/m/200

As rxd with flak and sapi's.

Mile 1: 7:44
100 pull ups: 11:37
200 push ups: 17:07
300 squats: 11:41
Mile 2: 9:42

Warmed up with 5 minutes of rope skipping, Samson stretch, sit ups and supermans.

WOD as rx'd: 31:04 "Cindy style"

PR by 4 minutes :)

43'21
Treadmill Runs

54:06
Did the workout with a CFer I found in the command. It was great to have someone pushing me out there on a hot day at the MacDill track. We did not partition the exercises (did all pullups then all pushups). Because we were thirsty, we subbed some walking lunges for squats over to the drinking fountain. For me, that was 132 walking lunges followed by 168 squats. That hurt.

Of course, thanks to Murph. I have been hearing from many guys who knew him, that he was a great guy on and off the battlefield. It is great to see that he is being recognized for his sacrifice. We are proud of you.

Age 36
BW 184

CFWU

49:45 as Rx'd
1:02:10 last time, woohoo!

Did on 17th October

Pull-ups on a gravitron-type machine, 30kg assist
Run on a treadmill, 1%

Exercises partitioned 10 x 10/20/30

49:30

Age 36
BW 184

CFWU

As Rx'd, 49:45
Last time, 1:02:10

ow ow ow

I got a time of 35 minutes, but that will get better. It's tough but I like it.

18 for 18

1 mile
85 pull-ups
170 push ups
255 squats

I just couldn't take it anymore...

42 minutes

wsod: gist aka the essence - young, gifted, and black

USMC - 1:06 me and my buddy, with flaks. Simple rules - all pullups done before moving on to pushups, all pushups done before moving on to squats. We both were a part of Operation Whalers, commenced in mid-August 2005 in which numerous ACM involved in the SEAL attacks were killed, and Ahmad Shah himself was crippled. PO1 Dietz was from my hometown and recieved the Navy Cross. That battle is deeply personal to me, and I'm proud to have been a part of the task force to take care of those guys. Semper Fi.

48:41

mile wasn't exact. 1st one probably 1.2 miles. second one closer to 1.0.

1 mile run outside 7:16
50 pull-ups (10 full/40 reduced weight)
30 bench press 20# dumbbells
100 squats
1 mile run outside 9:05

as rx'd but using rounds of Cindy (5 pull ups; 10 press ups & 15 squats)

39.21 PR

39m,72/221
DNF as Rx'd
tailored due to internal weakness
mile- 6:33
5-10-15 break-up- about 11 sets
3/4 mile- 5:10
total 30:23 for DNF due to full 'pukey'

next time goal; full # of reps, total NLT 50min.

39m150
cfwu 14lbs vest (without PU, Squats)

36:32
14lbs vest on all but tread mill run
PU 10,10,10,10,10,10,10, 5,5,5,5,5,5
Pushups 20,20,20,20,20,20,20,10,10,10,10,10
Squats 30,30,30,30,30,30,30,15,15,15,15,15,15

Tough one!

45yo/m/167lbs

As Rx'd 44:45, 1:08 faster than last time.

Partitioned Squats, Push ups, Pullups to 10 rounds of 30-20-10

1mi runs outdoors, 1/2 mi on side walk, 1/2 mi in shin high grass. 1st mi 7:31 2nd mi about 9:45
Completely gassed afterwards.

51.30, done Cindy style

58:23
10m mile,50 pu,50 jump pu etc. 13m mile

43/m/162

modified, no squats, saving them for upcoming 10K

42:27

split PU and Pushups 50,100,50,100

34:16

partitioned pulls/push/squats: 10/20/30

performed on 10/16/07

34 195 M
As Rx'd
38:30

John and Kevin 59:35

38/M/195--Syracuse NY

As Rx'd: 39:55 (pr by -0:30)

Will that last mile ever be easier?

Melissa 1/2 murf 41:00
Edler 1/2 murf 34:00
Meyer as Rx'd first time with weighted vest-54:28
Godfrey as Rx'd 55:11

Did Murph as the WOD with CrossFit Alexandria on Saturday.

After the first run I did it in 10 "double Cindy" type rounds of:
10 pull ups, 20 push ups and 30 squats.

First mile 7:40, second mile 11:20 (yikes)

Total time 52:02

M 34 180

1/2 Murph (1/2 miles, 5,10,15 x 10)

43 minutes.

Note to self: Should have gone for x12 or x14. Would have been worth it to go a little harder.

Half-Murph
800m run@6:00 pace
49 pullups
98 pushups
147 squats
800m run@6:40 pace

done in pyramid up to 7 and down
x pullups, 2x pushups, 3x squats

somewhere between 19 and 20 minutes.

all pullups underhand (easing back from shoulder problems)
partitioned 5pu, 10 push, 15 squats

6:45 1st mile
10 min 2nd mile

TIME - 46:59(PR)

personal record, but I'm really disappointed with my second mile time. gotta get mentally tougher

none of my words are adequate to thank LT Murhpy or his fellow SEALS, so I'll do my utmost to live in a manner worthy of their sacrifice

55:23 outside with 20# vest

45:53 as Rx'd

as R'xd, pull-ups were a mix of kipping and jumping negatives

51:42 - Avg HR 149

23/198/6'

President Bush Presents Medal of Honor to Lieutenant Michael P. Murphy, U.S. Navy
East Room

Video (Windows)
Presidential Remarks
Audio
Photos

2:24 P.M. EDT

THE PRESIDENT: Good afternoon, and welcome to the White House. The Medal of Honor is the highest military decoration that a President can bestow. It recognizes gallantry that goes above and beyond the call of duty in the face of an enemy attack. The tradition of awarding this honor began during the Civil War. And many of those who have received the medal have given their lives in the action that earned it.

Today, we add Lieutenant Michael Murphy's name to the list of recipients who have made the ultimate sacrifice. Deep in the mountains of Afghanistan, this brave officer gave his life in defense of his fellow Navy SEALs. Two years later, the story of his sacrifice humbles and inspires all who hear it. And by presenting Michael Murphy's family with the Medal of Honor that he earned, a grateful nation remembers the courage of this proud Navy SEAL.

I welcome the Vice President; Senator Ted Stevens; Senator Chuck Schumer, from Lieutenant Murphy's home state. I appreciate very much the fact that Congressman Tim Bishop, from Lieutenant Murphy's district, is with us today. Welcome. Thank you all for coming.

I appreciate the fact that Deputy Secretary Gordon England has joined us; Secretary Pete Geren of the Army; Secretary Don Winter of the Navy; Secretary Mike Wynne of the Air Force; Admiral Mike Mullen, Chairman of the Joint Chiefs; Admiral Gary Roughead, Chief of Naval Operations; and all who wear the nation's uniform. Welcome.

I appreciate the fact that we've got Barney Barnum, Tom Kelley, Tommy Norris, and Mike Thornton, Medal of Honor recipients, with us today.

We do welcome Dan Murphy and Maureen Murphy, father and mother of Michael Murphy; John Murphy, his brother; and other family members that are with us today.

It's my honor to welcome all the friends and comrades of Lieutenant Michael Murphy to the White House. And I want to thank Chaplain Bob Burt, Chief of Chaplains, for his opening prayer.

Looking back on his childhood in Patchogue, New York, you might say that Michael Murphy was born to be a Navy SEAL. SEALs get their name from operating by sea, air, and land -- and even as a toddler, Michael could find his way through any obstacle. When he was just 18 months old, he darted across a neighbor's yard, and dove into the swimming pool. By the time his frantic parents reached him, Michael had swum to the other side with a big smile on his face. As he grew older, Michael learned to swim from one side of a nearby lake to the other -- and he developed into a talented all-around athlete.

But beyond his physical strength, Michael Murphy was blessed with a powerful sense of right and wrong. This sense came from devoted parents who taught him to love his neighbor -- and defend those who could not defend themselves. Well, Michael took these lessons to heart. One day in school, he got into a scuffle sticking up for a student with a disability. It's the only time his parents ever got a phone call from the principal -- and they couldn't have been prouder. Michael's passion for helping others led him to become a caring brother, a tutor, a lifeguard, and eventually, a member of the United States Armed Forces.

Michael's decision to join the military wasn't an easy one for his family. As a Purple Heart recipient during Vietnam, Michael's father understood the sacrifices that accompany a life of service. He also understood that his son was prepared to make these sacrifices. After graduating from Penn State with honors, Michael accepted a commission in the Navy -- and later, set off for SEAL training. Fewer than a third of those who begin this intense training program graduate to become Navy SEALs. Yet there was little doubt about the determined lieutenant from New York. And in 2002, Michael earned his Navy SEAL Trident.

Michael also earned the respect of his men. They remember a wise-cracking friend who went by "Mikey" or "Murph." They remember a patriot who wore a New York City firehouse patch on his uniform in honor of the heroes of 9/11. And they remember an officer who respected their opinions, and led them with an understated, yet unmistakable, sense of command. Together, Michael and his fellow SEALs deployed multiple times around the world in the war against the extremists and radicals. And while their missions were often carried out in secrecy, their love of country and devotion to each other was always clear.

On June 28th, 2005, Michael would give his life for these ideals. While conducting surveillance on a mountain ridge in Afghanistan, he and three fellow SEALs were surrounded by a much larger enemy force. Their only escape was down the side of a mountain -- and the SEALs launched a valiant counterattack while cascading from cliff to cliff. But as the enemy closed in, Michael recognized that the survival of his men depended on calling back to the base for reinforcements. With complete disregard for his own life, he moved into a clearing where his phone would get reception. He made the call, and Michael then fell under heavy fire. Yet his grace and upbringing never deserted him. Though severely wounded, he said "thank you" before hanging up, and returned to the fight -- before losing his life.

Unfortunately, the helicopter carrying the reinforcements never reached the scene. It crashed after being struck by a rocket-propelled grenade. And in the end, more Americans died in Afghanistan on June 28th, 2005 than on any other day since the beginning of Operation Enduring Freedom. This day of tragedy also has the sad distinction of being the deadliest for Navy Special Warfare forces since World War II.

One of Michael's fellow SEALs did make it off the mountain ridge -- he was one of Michael's closest friends. Petty Officer Marcus Luttrell of Texas, author of a riveting book called "Lone Survivor," put it this way: "Mikey was the best officer I ever knew, an iron-souled warrior of colossal and almost unbelievable courage in the face of the enemy."

For his courage, we award Lieutenant Michael Murphy the first Medal of Honor for combat in Afghanistan. And with this medal, we acknowledge a debt that will not diminish with time -- and can never be repaid.

Our nation is blessed to have volunteers like Michael who risk their lives for our freedom. We're blessed to have mothers and fathers like Maureen and Dan Murphy who raise sons of such courage and character. And we're blessed with the mercy of a loving God who comforts all those who grieve.

And now I ask Michael's parents to join on stage, and the Military Aide will read the citation.

MILITARY AIDE: The President of the United States of America, in the name of Congress, takes pride in presenting the Medal of Honor to Lieutenant Michael P. Murphy, United States Navy, for conspicuous gallantry and intrepidity at the risk of his life, above and beyond the call of duty, as the leader of a special reconnaissance element with Naval Special Warfare Task Unit Afghanistan on 27 and 28 June 2005.

While leading a mission to locate a high-level anti-coalition militia leader, Lieutenant Murphy demonstrated extraordinary heroism in the face of grave danger in the vicinity of Asadabad, Konar Province, Afghanistan. On 28 June 2005, operating in an extremely rugged, enemy-controlled area, Lieutenant Murphy's team was discovered by anti-coalition militia sympathizers who revealed their position to Taliban fighters. As a result, between 30 and 40 enemy fighters besieged his four-member team.

Demonstrating exceptional resolve, Lieutenant Murphy valiantly led his men in engaging the large enemy force. The ensuing fierce firefight resulted in numerous enemy casualties, as well as the wounding of all four members of his team. Ignoring his own wounds and demonstrating exceptional composure, Lieutenant Murphy continued to lead and encourage his men. When the primary communicator fell mortally wounded, Lieutenant Murphy repeatedly attempted to call for assistance for his beleaguered teammates. Realizing the impossibility of communicating in the extreme terrain and in the face of almost certain death, he fought his way into an open terrain to gain a better position to transmit a call. This deliberate heroic act deprived him of cover, exposing him to direct enemy fire. Finally achieving contact with his headquarters, Lieutenant Murphy maintained his exposed position while he provided his location and requested immediate support for his team.

In his final act of bravery, he continued to engage the enemy until he was mortally wounded, gallantly giving his life for his country and for the cause of freedom. By his selfless leadership, courageous actions, and extraordinary devotion to duty, Lieutenant Murphy reflected great credit upon himself and upheld the highest traditions of the United States Naval Service.

(The Medal of Honor is presented to Lieutenant Michael Murphy's parents.)

END 2:45 P.M. EDT

16yom 160lbs 5'8

.7 miles
50 pullups
100 pushups(body weight exercises done cindy style
150 squats
.7 miles

about 23 or 24 minutes

last time i did the prescribed workout in 50 minutes so this is good.

29yom/5'10"/195

As Rx'd w/ 20lb vest
1mi run
5/10/15 X 20 of pull/push/squat
1mi run

36.21

Reduced to a stumbling jog for the first third of the second mile.

MC

First Murph.

As Rx'd w/ 20lb. vest
47:46

45, 5'11", 197lbs
41:34
-only did half; 1 mile, 50 pull ups, 100 push ups, 150 squats
-broken sets on pull ups and pushups, but no subs
-triplets of 10/20/30 for pullups/pushups/squats

Murph lite. First time back in the gym since my 190km road race on the weekend. Didn't time it, but good to be back doing CF.

ran 1/2 mile
5, 10, 15 (did 8 rounds, last 3 on assisted pull up. was trying to do 10 rounds)
ran 1/2 mile

43 min
1mile 75 pullups 300 squats 150 pushups 1 mile

I deferred doing 'Murph' until 10/22/07, the day Lt. Murphy's family received the Congressional Medal of Honor from President Bush.

My overall time was 41 minutes, although I had some down time in order for trainee classes at the US Border Patrol Academy utilize the track for their PT final. I was able to get one other person to do the workout as a memorial to the ultimate sacrifice paid by Lt. Murphy.

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

Thank you Lt. Murphy for the inspiration to go a little harder, a little farther in my quest to lead by example as a warrior-trainer.

C.W.
US Border Patrol Academy

cfwu

then

48 min as Rx'd
(10 20 30 ten rounds) kipping pull up all unbroken
push up broken squat unbroken

6'2"
31
185

first time to do murph as rx'd
Hardest workout yet

58:45

ran first mile too fast. sub 6 min, so pu pushups squat took too long

Modified "halph-Murph"

400M
50 pull ups
400M
100 push ups
400M
150 squats
400M
all w/ vest, front and back plates @16#

28.55

M/26/185

as rx'd with 20lb vest

1 mile - 9:13

100 / 200 / 300

5 rounds of 10 / 20 / 30

6 rounds of 5 / 10 /15

2 rounds of 10 / 20 / 30

1 mile run - 9:24

Total 1:12:55

First time with my vest. Ridiculously hard. Thought about quitting halfway through.

Well hopefully I can pull this off, and have a lot of times for Murph to post coming up (likely on the June 28 WOD if HQ posts Murph again then). I'm working on setting up a "Murph Fitness Challenge" at work, and hopefully can get 100+ people to take part.

M/32 - 90kg
Wearing 10kg backpack (all outdoors)
1 mile run
50 pull ups,100 press ups,150 squats x 2
1 mile run

46 mins - 'living the dream'

bw 190 age 20
54:25
I'm happy how I did for the first time. All the pullups were jumping pullups, but I got through them pretty fast, but the pushups took me a while. The squats were absolutely a grind. Really tough workout, but I enjoyed it.

Been training CrossFit style for several years and just found out what CrossFit was about a week or so ago. I have trained clients with this same methodology for years, glad to know it has a name and a home. I did "Murph" as my first true WOD (as I have my own I have been doing) but did not know I could alternate the exercises, so I did them all in order, Run, Pullups, pushups, squats and then run. Pullups were strict, as the pullup station was on a "Life Fitness" Graviton style machine but I used no weight assistance, pure body weight only, and there is no kipping space on this unit. Pushups were elevated off the floor on the handles of 25 lb dumbells. First mile was on a track, last mile was on a treadmill. Time: 67 minutes. I think I would have come in closer to 40-45 minutes or less if I broke up the exercise rather trying to fight the fatigue of trying to perform 100-200-300 all in a row. Great routine.

Thanks Murph your name will shine forever.
St Jean que with Wayne 55 min 13 sec.

after a full month without crossfitting, or any fitness training whatsoever, i come back to murph...serves me right

60% murph - 43:32
run 1 mile
32 pullups, 64 pushups, 96 squats (sets of 4-8-12)
run 1 mile

25m/245

First Murph:

1::15::07 (Completed everything)

1 Mile: 10 minutes (6.5 on treadmill)
Pullups: 20/15/10, etc. Did all without gravitron; only jumped on 5 to 10. This is where most of my time went. I am not yet good at pullups.
Pushups: 20/15/10, etc. No problems here. Unfortunately needed some rest time throughout.
Squats: 50/50/50, etc. No issues.
1 Mile: 10 minutes (6 on treadmill)

Ashamed of this time, Murph. Next workout, it will be well under an hour!

40/M/170 at PikesPeak Crossfit

cfwu

50:49 using 5/10/15 sets

16:11 shaved off from last time!

bcrawford

39:07
Sub 1/2 mile run
Sub jumping pull-ups
(did not do last run - cramp in calf)

This is to and for "MURPH"
I am a 41year old, 138 pound freelance stagehand in NY and worked 8 hours today, then did "Murph"- 47:12 at the gym. I did "Linda"- 33:27 yesterday.
I am now going back to work tonight.
I thank you Lt. Murphy and everybody in our Armed Forces. Come home safe.
Brian bongo Davis, NYC

This is to and for "MURPH"
I am a 41year old, 138 pound freelance stagehand in NY and worked 8 hours today, then did "Murph"-47:12 at the gym. I did "Linda"- 33:27 yesterday.
I am now going back to work tonight.
I thank you Lt. Murphy and everybody in our Armed Forces. Come home safe.
Brian bongo Davis, NYC

51:44. Killer!

After visiting this site for 2mths and thinking that I just have to do this stuff I finally got off my backside:

Took a quick trail run with some steep grade 23 mins. & then I did Murph... 48.25 Mins.