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.