Holy hell. Here we go.

And, hey, I was first!

Gawd, Murph looks like a killer.

Really?

Shock and awe!!

WTF...
BRING THE BODY BAGS!

One of the good ones. Marty, don't forget to return the Rippetoe book to me!

Wow. I suddenly don't feel so bad about the half pint of ice cream I just ate.

m/74"/248#

Looks like I will not be doing this one, have yet to finish it and I have my first cert this weekend.
Could do half, but I do not like to scale the hero wods.
I owe an Angie so looks like I will split that in 1/2.
Hope to see some of you at the San Diego cert.

I could feel Murph sneaking up on us all week.

Ken,
You called it. Oh Crap...

I've been dreading this.
Might be a good idea to stop on the way home from work tonight and buy a pint of ice cream.

Hell yeah, they all need to be like this.

Oh Man.. I'm fired up now. Just read the "The Hard Routine" article in the latest CFJ. Click over to the mainsite and there's my man Murph.

See you at 5:30AM.

Was his back curved during the setup and subsequent pull? He didn't seem to have a deep enough lumbar curve... Let me know if I am talking out my ass on this one.

Get some!

Do you need to finish all the pullups before going on to the pushups..and so on?

I called this one. One of my favorites actually. Gotta find a weight vest. The only thing I have is a 45 pound sand baby and a ruck. oh well. Hooyah Murph.

Ha! What a birthday present...thanks, Coach ;)

crazy i was telling my client that we were going to do this workout friday already, O well 3 2 1 go

I have a backpack... It's a cheap one (actually it was free)... I'm hoping it will hold 20lbs throughout a workout.

thanks coach have been waiting 6 months for this one. giddy up

Hum, guess I will do this WOD... I have done it before, but it was with jumping PU's... real pull-ups is a whole OTHER kettle of fish! Took me about 58 minutes.

Karin

Not going to be able to work out tomorrow so I ran another 5K today...glad I get to rest tomorrow before I get "Murphed" on Saturday.

aaaaaaaaarrrrrrrrrrggggggggghhhhhh

we just did this last monday to celebrate someone's going away... 50:53 with unpartitioned sets (100, then 200, then 300).

not sure if i'll do it again tomorrow or not

#16 - "Do you need to finish all the pullups before going on to the pushups..and so on?"

Yes

I thought I was going to die the last time I did this (56:07), I'm glad my PT schedule says "Gwen".

EddieB, most people seem to break it up "Cindy" style or something similar.
It's great fun!

#25 MarkW ... it's written pretty clearly that you can partition as needed, BUT i definitely support the "house rule" that you should complete the 100 before starting the 200, etc

My Fav.

might try it with Level IV plates. Whole vest restricts my mobility and weights about 40 pounds.

F me

Let's do this

nooooooooo!!! the hero ones are so hard im gunna have a heart attack

First Murph for me. Wow.

#25

When I did it, I ran the mile and then did 5 pull ups, 10 push ups, 15 squats Cindy style until I met the total then ran the second mile. Complete suckfest.

I knew we were all in for a serious ass kicking. I'm not sure if I'm going to partition this or not. But come on, 200 pushups then 300 squats? How can you not?

ZONE QUESTION - PLEASE HELP

I've been on the zone diet since early January 2008. While I've seen my body comp. change for the better (much better), I haven't seen the dramatic increase in performance that I've heard about. I'm on 19 blocks a day and some days I feel just exhausted. I end up "carbing up" with a huge dose of junk (bread, ice cream) and feel great for days then get exhausted again when I go back on the zone. I really like the zone diet and have no trouble being very strict with it but I don't know if I should.

I'm 6'1, about 210 lbs., probably well under 10% bodyfat. Am I doing something wrong?

Any suggestions/comments/ideas would be extremely helpful.
Thanks.

# 16 you can split the pull ups, push ups and squats AS YOU WISH......Like a genie in a bottle!
Good Luck!

3 and 1/2 weeks in and my 80th pushup in angie almost made me puke. i dont want to scale this but i might have to.

oh man....

was just thinking about this one earlier today and wondering when it would come up/if it would kill me....

time for crossfit newb question: once i can no longer do BW pullups (i have no illusions of actually completing the pullups as Rx, typically can get 20-30 before it becomes hopeless), is it better to switch to gravitron (still breaking up into many sets) or jumping to accentuate the cardio aspect? im sure opinions differ and there's no right answer, just looking for various perspectives.....

yeaaahhhh buddddyyy light weightt

So if we don't wear a vest or body armor then its not considered "as rx'd"?

Whoopsy!

This will be interesting, been doing CF since Dec 07, but have been scaling the higher rep WODS gradually increasing reps. My problem is cramping at the higher reps, not so much sheer fatigue in the classical sense. The last Angie was the first one I did 100 reps on everything and had to stop some when cramping started. I may not be able to move for 2 days but here we go ... 3-2-1 ...

300 air squats ... dang!

This has got to be the hardest WOD I've ever seen

Oh, cool. I see Murph right AFTER final exams...

THANK YOU!!! For six months I have anticipated this!

Good Lord...Can't wait for this one, especially since I did Wednesdays WOD today at 130 pullups plus the 30 in the CFWU!

Lots of people are saying that you can break up the sets and I guess you can but it is not as rx'd if you do. People dont break up the sets on Angie so why would you on Murph?

tomorrow this is how I'll do it:
1 mile run
10 pullups
20 pushups
30 squats
10 times^^^
1 mile run.

#33 Bob in Nova

Thanks for that idea... so it would be a one mile run, 20 rounds of Cindy, and then another mile run. For any of us who have to, that makes it more manageable. Don't get me wrong, still a suckfest, just a manageable suckfest!

M/50/6'/195

Wow, never did this one before. It's gunna have to wait until I get home from school on Wed... tomorrow i'll do the Wed, April 30th workout since I missed it.

#13

"The Hard Routine" article was motivating.

I am new to CF. I have not done any running in 2 years due to a knee problem. I will start running again soon, but not tomorrow. Restng tomorrow for a 100 mile bike ride Saturday. Will start CF again Tuesday! Murph will be attempted next time.

Just a realization, this is the third 100 pull-up workout in week! Damn Gina!

zachK-

Because Angie doesn't say, "Partition the pull-ups, push-ups, and squats as needed." And Murph does.

Hey folks, it would appear that in Murph's description it says you can 'partition as needed'... Therefore it is done as rx'd regardless of how you break it up. Obviously it would be harder not to partition at all, but again, 'partition as needed' is there to allow for maximum work in shortest time.

Or at least that's what i gather.

Shoot me now !!!

F@#K!

shiba inu,

I think Murph will be doing that himself tomorrow.

Good luck though.

New to crossfit just got started last week after reading the article on it in muscle and fitness. In the article they included a sample week training that finished with Murph as the last workout. I did that Monday morning in 54:38 w/ 50 dead hang pullups and 50 on the assisted pullup machine (still trying to get the hang of the kipping pullups). Is it even safe let alone sane to do Murph 2 times in 5 days?

Should we wear the extra 20lbs during the running portion as well?

Figures. The ONE DAY in a YEAR I eat fast food for lunch, and "Murph" shows up.

Cosmic, karmic justice. Don't F with the Xfit juju.

hey, I have only been on CF for a few weeks now so I have a totally newb question: in this wod when it says squats does it mean squats with no weight at all or squats with just a barbell?

Thought I would ask but I assume it is completely body weight squats.

# 61 yes bodyweight, and if you have a 20lbs vest wear it.

holla hollaa its murdaaa

I hope to beat the 54:12 I did 2 weeks ago w/ the Murph. I'm not quite as sore as I was last time, but I do feel my obliques and lats from last week.

I'm just a beginner, but I look to finish and accomplish these challenges daily. Thanks for the challenges!

Koo

#35 Josh G

Double your fat blocks. If that doesn't work, triple them. If that doesn't work, quadruple them. Et cetera.

so hey never did this one...what is an amazing time>?any pr's ppl?

UM...WOW! and agree to #63 ...

Cool:) Ive been wanting to meet the Mascot;)

#58 Keith, I think if you would know best given your fitness level. Nothing wrong with doing two Murphs in the span of five days, though yes, it does smack of insanity. Keep it up and you'll fit right in :)

Any advice on a good vest? Thank you!

Wow, I'll be doing some jumpers for my pull ups for sure. I saw someone did 5-10-15 to break it down. I'll probably do the same. Heck of a way to start the weekend!

My legs still kill from the thrusters, those squats terrify me!!! Here we go!!

Been a long time since the last time, BIG PR coming on this one!

aw hell.

ryno, long and whiskey

have fun with that murph. the last mile is a real gut check. i'll make it up when i get back.

ava

huge congrats on your first kipping pull up! know you've been wanting that for a long time. so proud of you.

"The Bear"

7 sets of the sequence with no rest:
Power clean
Front squat
Push press
Back squat
Push press

5 rounds, going for max load:
55-60-65-70-75

Broke set only once on the last round. This is a record- last time, same weights, I broke it about 8 times.
Erin

Just did the 10 65lb Thrusters with the 10 pullups, as many rounds as possible in 20 minutes today (1st time).

Great fun! 10 Rounds minus 3 pullups

One of the "girls" kicked my butt the other night. I can see that "Murph" will show me no mercy at all! Great fun!

PERFECT workout for my 1 year CrossFit Anniversary!

I just need to say a huge thank you to Greg and Lauren Glassman for their generosity. I had no idea what I wanted to do withmy life before I found it. Now I couldn't be more sure. You are both wonderful. Thank you for all of the opportunities you've given me.

Thank you to all of the trainers I've wored with all over the place. But a special thanks to Mike, Keith, Josh and Court at the Black Box for introducing me to Crossfit and helping me fall in love with it. You guys taught me so much and I'll owe you forever. Thank you.

Thanks to David Osorio and my CrossFit South Brooklyn people. You're the greatest group of people I've ever got to work with. I love you all. Especially you David.

Thank you to all of you who post on the boards. You all keep me motivated and make me feel like I have friends everywhere I go. You are all so great and I look forward to keeping up with your progress and reading your posts. I feel like I really know so many of you who I've never even met. Pretty Cool.

I can do so many things now that I never even knew were possible a year ago.

when I started I didn't know how to do any of the lifts and had NO pull-ups. I couldn't run down the block for the bus without being rushed to the hospital with an asthma attack. Now...

I can run asthma free!
I can do over 25 pull-ups
I can clean 145#
Deadlift 240#
Press 100#
Jerk 135#
Back Squat 210#
Front Squat 170#
OHS 125#

I can't wait to see what I'm doing next year! (especially after a year of the Zone)

I'm starting the ZONE hardcore today. It's what's been missing. No excuses this time. I'm expectingto drop some pounds butmore important I'm looking to improve my performance.

YAY CrossFit! I LOVE CROSSFIT!

wow, this looks absolutely terrible...awesome

A great workout for a great American hero!

#35 Josh

You could try a couple of things. First, increase your fat blocks. Based on your post and estimated body fat percentage, you have plenty of leeway to eat more good fat. Second, increase your block count to 22-23. I'll routinely eat 5x5 (Five 5 block meals per day) when I'm following the WOD's and doing the 3 on 1 off. Even with that much food my weight sits around 185-190( I'm 6' tall) and I'm under 8% body fat.

OOOOOOOOOOOOOOOOORAH!!!

GOTA LUV IT...
I THINK IMA HEAR SOME WHININ & CRYIN FROM SOME FOLKS 2MORROW

SWEET! excited yet scared...dont have a weighted vest so im just going with no partitioning. cant wait..

logsitall stats:
median time 42:44

top twenty:
Position Total Time Gender Approx. Age Bodyweight CF Gym Affiliation
[1] Joe Lynch Photo 28 mins 17 secs M 20 150
[2] Richard Hoar Photo 28 mins 24 secs M 26 162 CrossFit Alexandria
[3] Jon Clingenpeel Photo 28 mins 32 secs M 32 152 Home
[4] Simon Warnos Photo 29 mins 32 secs M 25 170
[5] Shane Skowron Photo 29 mins 45 secs M 20 150
[6] Peter McIntire Photo 29 mins 55 secs M 24 173
[7] Michael Giardina Photo 30 mins 10 secs M 28 180 CFATL
[8] Peter Dimitruk Photo 30 mins 43 secs M 29 160 CrossFit Encinitas
[9] Bubba Hagood Photo 31 mins 8 secs M 45 160 CrossFit New England
[10] Chris Leach Photo 31 mins 22 secs M 21 120 CrossFit Plano
[11] Mike Lane Photo 31 mins 55 secs M 43 146 Solo
[12] David McEvoy Photo 32 mins 0 secs M 40 158 Jeannies Beach CrossFit
[13] nadia shatila Photo 32 mins 4 secs F 30 108
[14] Alexander Kornishev Photo 32 mins 15 secs M 38 172 My Basement
[15] craig descoteaux Photo 32 mins 17 secs M 30 135 Crossfit Tulsa
[16] Ryan Miller Photo 32 mins 24 secs M 38 205 solo
[17] Matt Doyle Photo 32 mins 30 secs M 29 165 Vancouver
[18] Tad Drake Photo 32 mins 34 secs M 27 190
[19] George Mounce Photo 32 mins 56 secs M 31 175 Solo
[20] Rory McAbee Photo 33 mins 0 secs M 31 198

Total Time Gender Approx. Age Bodyweight CF Gym Affiliation
[1] nadia shatila Photo 32 mins 4 secs F 30 108
[2] Jill G. Photo 34 mins 27 secs F 30 116 BTB CrossFit
[3] Dina Mendola Photo 43 mins 59 secs F 36 123 CrossFit Milwaukee
[4] Corey Salois Photo 45 mins 57 secs F 28 125 Crossfit Flathead (MT)
[5] Laura DeMarco Photo 47 mins 26 secs F 33 155 CFATL
[6] Jelli Orr Photo 1 hr 10 mins 0 secs F 29 120 Sonz

complete standing:
http://www.logsitall.com/stats-embedded.asp?ai=27&mi=2&mil=25%2021&mvl=Murph,%20Rx&gender=mixed&ag=0&mmx=min

to enter a time - logsitall.com
more data = more better... so far about 20,000 entries from 34 countries and about 2100 cf'ers!

-bill

I am going to be dead. Probably a good day to call in sick at work

ah yes, sometimes life throws ya a Murph... and we're all stronger for it

:)

How funny is that, I did a 1 mile trot to test out the ankle today and thought about doing a Murph but not wearing the vest during the runs. That vest gets so funky at OPT on Murph days...

Good video, deadlift set-up is huge.

oh, and just a note for anyone who, like me, has trouble with pushups after a few sets of 10

it really helps to break it up like this:

5 pushups
5 pullups
5 pushups
15 squats

x20

Hey! I'm still not finished from the Murph workout on 071012.

When I thought Angie was pretty bad...

Lt Murphy, we meet again. I can't wait to get at you...

Peace be Upon Him.

If you're looking for good weight vest, check out Weightvest.com I've had my 50lb pack for 8 months now and run with it all the time. No trouble with wear and tear.
I train with it for Firefighting, we use the same brand for our Wildland pack test.
3 miles w/ 45lbs in under 45 min.s Walk ONLY, A real shin burner! Enjoy if you try it =)

FOUND THIS OLD POST.....#31

http://www.crossfit.com/mt-archive2/001129.html

xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxx
Since the question about breaking this up comes up all the time, I asked Coach about it back in November -- here was his reply:

==========

Michael Murphy's description for this workout included the following, "1 mile run, then 100 pull-ups, 200 push-ups and 300 squats in any order as long as the #'s were met, followed by another 1 mile run"

So, my interpretation is that "Cindy" style would be OK.

==========

Hope that's helpful.

John

Wow, I'm still sore from 9 rounds of pullups and thrusters from the last WOD. What a killer way to start the tour . . . I can't imagine what the weekend holds for us.

Murph, I got my body armor brotha man and I'm ready to rock. I'll see ya tomorrow :>)

Have Fun, Train Hard,

Billy

i am going to die.

I finally get to meet the man face-to- face.

I've heard a lot about you. I've heard that you're a very challenging, but rewarding man to deal with.

The pain and pleasure will both be mine.

Allison_NYC,
Congrats On Your Anniversary.

Coach,
thanks.

I finally get to meet the man face-to- face.

I've heard a lot about you. I've heard that you're a very challenging, but rewarding man to deal with.

The pain and pleasure will both be mine.

Allison_NYC,
Congrats On Your Anniversary.

Coach,
thanks.

Loved the Hardcore article from the May CFJ. I'm going to get after it. The nutrition and sleep are big keys for me and the gradual move into total Zone will be helpful. Debated on scaling Murph tomorrow having barely finished Angie as rx'd last week. However, I've got several hours free tomorrow evening, so I should be able to finish before dark. Awesome, thanks Coach.

Did Murph on the last Angie and can't wait to do it again wearing a 20lb vest over my Murphy Medal of Honor Shirt.

Oh Boy! Its going to be a rough one for sure. I like how is says a 20 lb vest OR body armor. Do some of you non-military types realize how heavy body armor actually is? The current issue vest weighs approximatly 61 lbs. Now if you include ammo, water, first aid, radios, etc., the weight drastically increases. For most combat Soldiers this pushes the weight to 80 lbs easy. The 20lbs vest is the way to go to set a PR. For all those attempting a combat load Murph......Rock on!

I knew that i would come to regret not taking yesterday off to make up for tomorrow. I'll be doing this one but not looking for a new PR. Those KB swings have my back already sore. I will be wearing my vest though.

Murph - May You Smile Down on Us from your Post on High!!!

oh...my...God...what have we done....my first
time doing it, except I have to wait until monday due to a golf match, man am I going to have some serious nightmares

CALIFORNIA?

ON MY WAY TO THE LEVEL 1 CERT IN SAN DIEGO FRIDAY!!

TODAY, MAY FIRST, IS MY 1 YEAR ANNIVERSARY DOING CROSSFIT. THE TRANSITION WAS A WORKER BUT IT'S FOR ME. I DO NOT LIKE RUTS.I DON'T LIKE IT EASY.

DANGER...I'M THE ONE THE PARK RANGER WARNED YOU ABOUT!

ROBERT S.
TUCSON, AZ.

Today is my One Month with Crossfit!!! I just realized it! There can't be another workout more perfectly fitted for this celebration. Murph looks insanely hard and yet rewarding, all the more reason why I started CrossFit. Good luck to everyone!!

For Murph's story, newsday.com has a wonderful article describing this remarkable man's life and tragic death. Let's all remember Murph as we struggle for one more rep or step!

http://www.newsday.com/news/specials/ny-murphy-seal-sg,0,6675676.storygallery

If you haven't done so already, I highly recommend reading "Lone Survivor" by Marcus Luttrell. It will give you a new, or renewed, appreciation for the sacrifices of SEAL Team 10.

I'm soooo excited for Murph tomorrow. I got a new Paraclete Vest in today and what a perfect way to break it in. I'm really beginning to love the "hero" workouts, they are the spirit of CrossFit in my opinion.

WOOT WOOT

#104 Thanks for that.......truely moving.

everyone suck it up and hit this one hard.

This one's gonna be felt.

I ran Murph not a couple weeks ago with something in the 29:xx's but at .95mi distance, I'm going to break 30 this time officially one way or another...

Question for the sub-30 club:

How did you all break up the p/p/s section? I did 5/10/15 in about 16 minute last time (Cindy PR=24)... anyone have any experience trying 10/20/30? Possibly faster?

was my first x-fit ever...cant wait to do it again. maybe I wont vomit before I run the second mile

I apologize if this has already been addressed, but is there anything that you can replace the pull ups with (a body weight exercise that doesn't require much of anything)? The problem I have is that one of the people I work out with can't do pull ups without using a pull up machine (she's almost there, though!) and the way the gym we use is set up (it's the school gym at our college), the thing she uses is down a flight of stairs and across the gym from the track.

Any help regarding this would be great!

Cheers,
Travis

This is going to hurt and I think I just found tomorrow's PT session. My soldiers will hate me for this one.

26/m/88kg

I'm a bit be hide I just did the 5k run yesterday and forgot to time a bit over 20 minutes I think. Just about to go do the thruster/pull ups WOD holy crap!

woa I've been doing CF for 4 months now and this might be the hardest wod yet. i hope tomorrow never comes!

m/30/73"/209

Murph as rx'd
28:15

I think if you can get in the high 20s-low 30s in Cindy, then this breakdown is pretty efficient. True gut check worthy of a fallen hero.

BTW-This was my first CF WOD ever last year- I didnt know what one of the guys was talking about when he said we were going to do the "Murph". It wore me out and I ran it in just over 40 minutes. I thought I had really brought the intensity that day. Well, as we all know, intensity is a relative term whose definitiion keeps changing the more and more we stretch our bodies and minds to their "limit". Thanks coach and everyone for the motivation, the camraderie and the amazing tribute posts to our fallen.

sorry I meant to post the partition advice- 10 pulls, 20 pushups, 30 squats seems to me to be the best way to partition if you are in the high 20s- low 30s for Cindy.

sorry I meant to post the partition advice- 10 pulls, 20 pushups, 30 squats seems to me to be the best way to partition if you are in the high 20s- low 30s for Cindy.

um..... ouch???

Blast! I have a stubborn cold and am a few days behind now! I hope that I can get this done this weekend or at least on Monday! Enjoy everybody!

40M 6' 188#

Just by coincidence, I did this one last week using a 20# weight vest, 40:29. I went with 20 rds. of a Cindy split 5/10/15. In hindsight, I wish I had done bigger sets. Think that my time would have been better.

Mr Mark Rippentoe, I really enjoy your vids, and man u make the most 'complex' excercises so much easier to understand...d deadlift instruction is so short, but SO helpful...!!!

QWAZX11/M28/195/73"
As Rx'd With 20lb Body Armor
Randomly Broke Up Sets
52:13

Pimp/M28/165/68"
As Rx'd With 20lb Body Armor
20 Sets 5/10/15
49:32

CJ/M23/180/72"
As Rx'd With 20lb Body armor
5 Sets 10/20/30, 10 Sets 5/10/15
48:38

Sets of 5/10/15 Seems to work out best. CJ was smoked after doing Sets of 10/20/30. Ran in rocky mountains of South Central Afghanistan at noon in 94deg.

Wow, tough one today. 56 mins and some change, broke up sets 10/15/25 then 5/10/15 about half way thru. Not as used to the heat as I thought. Been sandbagging too much lately, gotta get back into a "hard routine" RIP Murph, your sacrifice is not forgotten.

Oh yeah, forgot. Get some Cherry Point, OOH RAH! Spent some days in Havenot.

1 mile is how many km??

If you tend to cramp up alot before fatigue it is possible you are deficient in minerals. If your veggie are not organic, they are probably low in mineral content due to the chemical fertilizers used in conventionally grown produce. If you took a high quality multimineral at night, within less than a week you would stop cramping up. This is assuming you are mineral deficient. You may not be.

Waiting in the car right now b/c my buddy isn't here yet to open his shop, and the gym happens to be inside...absolute b/s I'll have to do this one after work now.

Pullups/pushups will be killer, we did 'GI Jane' yesterday because we missed a workout in there somewhere. Mike-13:57 me 14:57. I highly recommend that one.

No vest available, will make one soon.

Broke sets up: 10 rounds of 10 pull-ups, 20 press-ups, 30 squats

36.09

First time with this WOD. Should be interesting. And they say crossfit is girly stuff. idiots!

A great quote from my buddy Steve, who has been doing Crossfit for almost 2 weeks with me--
Steve:"There haven't been any chest workouts, other than some pushups and the dips in the warmup. Every other workout is very chest-centric."
Me: "Chest strength isn't really functional strength I guess."
Steve: "It's functional for picking up chicks"

He doesn't get it yet, but he will soon...

Yeah Murph!

Gonna be my first time for Murphy. Or doing any of the hero workouts as Rx'ed.

My time won't be pretty.
Tine to get gritty
3..2..1

25/m/185/5'9"

As Rx'd

31:15(Pr)

trying to break 30 minutes, just didn't bring it home today..

viva la revolution!

40:38, which is about 5 minutes off my PR from October. The runs were about equivalent (7:30 and 8:30ish) but the Cindy sets were terrible. This was pretty disappointing, but I think it's because it's a morning workout and I suck at those. I might have to eat less for dinner.

Tariq

51:34, Rx and unpartitioned. :39 slower than last monday, but at these times, who's counting? It made a big difference NOT to have someone chasing me on the second run this time.

37/m/240

subbed jumping pull ups

70:46

22:20
a la "buttercup" with modified pull-ups

49m/5'10"/225
39:04...I was at 34 minutes three months ago during wrestling season.

The Leathernecks here in Norfolk do this once every two weeks plus the WOD, Love it! Try with flack and two sappi plates in Cammies, and say hello to pukie!

#124, NarNap,

A mile is 1.6 kilometers (actually, 1.609, but that's harder to get exactly). This is nice because you can go 4 laps around a 400m track.

51/M/202

51:21
compared to 16/Aug/2007 I cut off 31 minutes.
31 minutes!!

Second day of XFit!!!! (yesterday was rest day hahah)

OH IT HURTS SO GOOD!!!

43/M/6'3"/200

"Gwen" 115#

40/m/176cm/70kg

As rx'd

34:22

First mile in about 6:30, pullups, pushups and squats Cindy/Chelsea style (20 rounds of 5/10/15 per minute), second mile in about 7:30.

Doing Murph Cindy-style is a whole different story than doing all the exercises in the prescribed order. Murph in strict order takes me around 45 minutes and while the pullups are ok the pushups and squats are a power-endurance pain fest. "Cindy"-Murph went 10 minutes faster and felt more like cardio.

Only words that come to mind:

This will not be over quickly. You will not enjoy this.

33.48

I subbed Cindy, did 3 rounds in 10 minutes, stopped when the clicking in my shoulder sounded ominous. Rotator cuff was last year, I don't want to repeat that. This year it's plantar fasciitis. I'm switching to pose running, and my calves have been useless since running two miles on Tuesday.

wow - unbelievable hard.

1) run 1 mile (8.5 mph treadmill)
2) 100 pullups (20 pullups, 80 pulldowns)
3) 101 pushups
4) 300 squats (form getting much better)
5) run 1 mile (8.5, to walk 4.5, to run again 7.5-8.0)

absolutely wiped.

anyone RX? that's so f'in strong.

#144

Yeah 300!

M/23/165

080501
Made up 5K from earlier this week, 21:23

First time doing Murph. I hardly slept last night because I was so nervous!

As rx'd, unpartitioned...47:09

Good Lord!!!

I did Wednesday's WOD yeseterday...which means I will not be able to move my body tomorrow morning!

Good Stuff!!

CF WOD #7 (Week 2!)

"Murphy"

I put a 10 lb weight in a back pack for the first run.
100 pull-ups: broken down into 10s. First 20 body weight & kipped next 40 one leg on chair. Last 40 two legs. Alternated overhand and underhand pull-ups.
200 push-ups: First 100 broken into sets of 20s. Second 100 on knees and divided into sets of 15s.
300 squats sets of 30, for the first 120, then 2 sets of 25+5, and 4 sets of 30 again. This was humbling for someone who has a max squat of 420.
Finishing mile was run s l o w l y without a weighted backpack.

Total time from click to click on the online stopwatch was 71 minutes flat.

Ouch!

An Air Force buddy and me did this in Afghanistan at 7000ft in 44 min. After not eating a fruit or vegetable in 7 months it is a big confidence booster to just finish this workout. You guys are nothing but motivation when I read these comments. Keep up the good work.

as rx'ed (no weight vest)

50:30 min / dropped 10 minutes from Oct 07 time.

I went with the idea that you had to complete all 100 pull-ups before moving on to push-ups and so on. I'll try breaking it up cindy style next time.

Partitioning went something like this...

1. 10 x 10 Pull-Ups
2. 50 x Push-Ups, then 15 x 10 Push-Ups
3. 15 x 20 Squats

Today's workout was awesome. Felt really good afterwards. I did the whole thing in a little over an hour. Not in Baghdad anymore, I moved to Amman now.

Oh my god. Why did I ever start reading about crossfit? This don't look fun to me, but after three months of this I should be in tip-top shape before my mandatory service starts in Norway.

Looking forward to this one!

46:07

Ken,
We need you here to see how its done!

Ryno/Whisky,

I'll be doing mine during the day today. I wont be able to make it to heights or GSX. I'll let you know how it goes. If you don't hear from me... it because I'm lying face down on a track somewhere in Keller. Good Luck!

actually did "Murph" yesterday with a bunch of my police cadets at MCJA. We pretty much stayed (suffered)as a group and finished at 49'33". tremendous effort by my newly converted kool aid drinkers.

m/47/178

as rx'd non-weighted (first time with the "Murph")

43:35 including 2 minutes between stations

1 mile 7:30

20 Cindy's using ring pull-ups (elbows to sore for bar kipping

1 mile 8:30

bw 165

subbed 1/2 murph --- everything cut in 1/2

15:34

last time for full murph was 36:28 sans vest

53:01, this one blew...legs felt like weights after squats.

no CFWU
with 20 lb Vest
Only did 1 mile run, 75 pull ups, 150 push ups, and 225 squats (ran out of time before work)
Time = 45:00
partitioned as pullups/pushups/squats
30/60/90, 25/50/75, 20/40/60
Outstanding workout. No pukin', but I had a headache.

M.31.5'7.175
Murph-no vest
39:11
Broke sets 10-20-30 for 10 sets
First time doing this as rx'd, I think the cindy break will work better next time.

m/39/199

as rx'd

47:35

need to work on those pullups.

Allison, Congrats on your anniversary! I need to join on the Zone. I've been pretty lazy with my intake, myself. Also, maybe I missed this conversation- but why did you move? Are you set up with a home and a job, already? I hope the move is going awesome, goodluck

Been at it since March, this was the toughest one yet. 60 minutes
M/49/5'9"/180Lbs

m/38/164

as rx'd no extra weight (first murph)

44:59

25 pull ups at a time w/30-40 squats in between ea.
then 15-25 push ups at a time w/30-40 squats in between. finished squats and still had 100 push ups left--that's when arms turned to jell-o. however, i think getting the squats done early made for an easier run at the end. still brutal.

First off, I did the April 30th workout since I missed it and I'm going to do Murph next week.

This was an absolutely horrible effort by me. I felt like the guy in the Brandon's bad day WOD.

Was shooting for 10 but got 7 rounds + 10 thrusters. Pull ups killed my time as always.

Murph as rx'd

37:02

Cindy style - PR

M/28/167lbs/5'10"
41:13 subbed 1600m row for each mile run since it is 100+ outside at 3 p.m. in Iraq right now. Broke it up 10/20/30 for pullups/pushups/squats (10 rounds)
Completely smoked

Day behind. Rest today, "Murph" (or some shoulder-friendly version) tomorrow.

55:37

I only did 50 pullups but they were deadhangs.
doing the squats was the toughest part ...

cheers

Monster!!
When this came up I laughed .Pump ya heart up!!
To throw pullups at you again after Wednesday is BRUTAL.
My training partner wanted to do deadhang pullups so we went at it toe to toe.
m/203/37
as RXD 41:06
Love it.

QUESTION:
I can't do murph today--only have about an hour, which includes changing/showering. The pullups alone will probably take me over 30 minutes.
Is there a good alternative I can do today and do the murph tomorrow?

27/6'8"/210

44:31

Uhhh...I've been on this deal for 3 days. After seeing todays workout I can't figure out what the hell I was thinking. I will try to complete this mission but I will need prayers. Lots of prayers...and possibly steroids.

#174 scale to half reps

37/m/150

46:42 that was pretty tough!
murph, you're a bad man!

last time I did murph it took me roughly 40 minutes... I might be the one only person who can do more pull ups than push ups so the push ups kick my ass on this work-out... need to work on my push-ups big time.

Ahh, the crossfit circle of love. I woke up with no ill will towards crossfit and Coach and the moment I saw Murph I no longer liked either. This dislike will continue to grow and will peak during the workout while I am cursing the Crossfit gods and Coach for the pain he so livingly inflicts upon us to make us better. And then the instant I am done and its over, I am in love with Crossfit again. Vicious damn circle!

As rx'd: 38:47 (PR be 6 minutes).

1st mile: 6:40
Pullups: 10 x 10
Pushups: 20 x 10
Squats: 30 x 10
2nd mile: 8:40

pull/push/squats took me 23:27, pathetic! I think I will go for the Cindy style murph next time 5/10/15.

Did this at an underequipped hotel gym in London:

"Not-Quite-Murph"

2 km run (TM)
200 pushups
300 squats
2 km run (TM)

36:58

Broke pushups and squats into 20 sets of 10 and 15 (Cindy-style). No pullup bar. 2 km is about 1.24 miles, so an extra half mile of running vice the pullups. Now tonight I can have the bangers and mash...

M/45/154

37:35

Sub'd 1600m row
20 Unbroken sets 5/10/15

25:31 as rx'd. Mile times were lousy. around 7:00 each.

#177--Thanks!

2nd week of CF;survived 1st Murph in 57m 47sec.

The last mile was.......fun.

m/45/68"/150#

As Rx'd (20lb bright yellow backpack with books)
44:47 pr by 2:20

10-20-30 for 3 rds then cindy style until pushup failure forced me to break pushups in half before and after the squats. 5-5-15-5.

RIP Murph!

CF Cherry Point - Oorah! Glad to see there is now an alternative to the worst base gym in the US military. It will make my inevitable 2nd tour there a little easier to take.
Can Do Easy!
-JP

We did this with our boot camp classes the last few days. When they saw the board, they thought it was a joke. We like to do this workout for our Hell Week.

We changed one version to make it harder.

Every 10th squat, make a jump squat
Every 10th push up make it a plyo push up and
Every 10th pull up make it a L- pull up.

We named it Angelico after some Marines we befriended in Iraq.

Question:

I would imagine that most people do this workout in a gym and run on the treadmill because of the lack of random pull-up bars at the outside track (unless you do them on the field goal post, but who am I kidding). My soccer coach told me an approximate equivalent of running on a treadmill to running on a track is to set the treadmill at about a 2% incline.

Is this correct? And does anybody do this?

20/M/195/6'1"

Couldn't do the full Murph today. Sandhurst competition tomorrow and I want to avoid the embarassment of falling out of the run in front of my entire company because my legs feel like mashed potatoes. Sorry, Murph.

I changed it to:

2.5 mile run (15:45)
10 pull-ups x 5
20 push-ups x 5
30 sit-ups x 5
800 m run back

Finished @ 31:11

My hands were once soft to the touch. Now, they look like they're at the beginning of the freshmen crew season. Square, Catch, Drive, Finish, Release, Feather, Recover... Square, Catch, Drive, etc... Way-enough?

19/f/5'7/140/ usna

1 mile run
100 pull-ups (used 55 pound assist)
200 push-ups
300 squats
1 mile run
Time - 56:43

sets of 10-20-30 for 8 rounds - then bumped up to get the last 2 rounds done in 1 swoop with 20-40-60

I have a new profound respect for our special ops guys of all services. Thank you and keep going strong.
...and thanks Coach for giving me something to do for my brain to recover in between final exams-- much appreciated.

#189

I think 1% is the norm, but what the heck, it's murph ... make it 2%.

48:07

The last 1 mile run was brutal!

13 hrs shift of delivering baby last night plus "Murph" right after work doesn't make such a good mix and match.

36/6'2"/195

No Murph for me today, I'm on vacation until Sunday. Everyone have a good workout. I'll have to play catchup when I get back. Ciao

I'm tired just looking at Murph. I't going to be a great Friday!!!!!!

33/F/5'10"/155#

Today I turn 33. I noticed that Lt. Michael Murphy would also be 32 or 33 this year if he hadn't been killed in Afghanistan in 2005. So, instead of bemoaning getting older, I am grateful to be able to celebrate another birthday in health and relative peace thanks to people like him. Thank you Lt. Murphy, thank you Coach and thank you CrossFit.

Runs outside; hilly course
"Cindy" partitioning
10# vest

50:40 (only 3 min. over my unweighted PR)

3xcfwu sans pull ups, and squats + Amundson inspired joint mobility

30:36

Good luck, Long. I'll be doing it this afternoon sometime around 4-4:30pm. I may do this one at the track near my house. I may go to heights if anyone else is gong to be there.

Skipping due to Alvin LvL 1cert tomorrow.

I can't express how excited I am. Irony noted.

30/M/190

my first murph - wow

62:51

66:58

M/29/167/5'8"

As Rx'd

Added a weight vest (10# I think)...had to take it off after 50 reps of each. Ended up with a PR of: 38:10

Helluva workout...love this one.

Brian

52/m/193
I did warm-up of stretches, Samson Stretch, 15 sit-ups, 15 back extensions.

“Murph”
Time: 1 hr. 25 mins. 55 sec. I did running on treadmill at 0% incline. I did 10-20-30 reps for 3 rounds, then switched to 5-10-15 reps for 14 more rounds. I did not carry any extra weight.

My only previous “Murph” was 10/12/07, my 12th day of doing Crossfit. My time then was 1 hr. 30 mins. 16 sec. However, at that time, I did all assisted pull-ups. I only did the first 40 push-ups as push-ups, then subbed bench press for push-ups with decreasing weight as I went along from 95lbs. to 45lbs. to finish. Today all pull-ups and push-ups as Rx’d.

34:08 as Rx'd

Run1: 6:52
Run2: 8:00 (I actually had to walk half of the big a** hill in the first part of the run!)

I tried the 10/20/30 strategy, but the pushups had to be further broken so I did something like this for the last 7 rounds or so:

10 pullups
8+5 pushups
20 squats
4+3 pushups
10 squats

Crazy how the pullups are now the easy part, followed by the squats.

That was a PR btw - my last attempt and PR was 48 somethign last summer and I was shooting for under 35 today. Next stop: sub 30!

M/22/6'1"/185

Put three 20 pound bags (60lbs) in my hiking pack.
No partitioning

39:16

Those first couple of steps after the squats to start the run are easily the worst part. My pack is rank. BOOM-SHAKA-LAKA

The bags were potting soil

21/m/215
47:30
Took 20lb vest off at halfway of P/P/S.
A real burner but fun! =)

41/F/5'4"/140

MURPH: 1hour 2 min
9:55 mile
5 rnds of P-U's with 16# assist - 29
5 rnds of P-U's with 22# assist - 23
5 rnds of P-U's with 28# assist - 28
Finish with 20 jumping pullups
11 rnds of Pushups
11 rnds of Air Squats
8:20 mile

Have been working out over 20 years, and have always done cardio plus weights. My husband has pushed me to do much heavier weights over the past 5 years - which I do not mind. Now he has me doing CF - maybe less than 3 weeks. BUT now I am the heaviest weight I have been since I had my last kid ('04). Not the results I expected nor want.

I have always had issues with food, but not sure if I am eating more now? Could be completely unrelated - stress from getting ready to change jobs and move? Regardless, there is no excuse.

Any suggestions on a diet that doesn't make me feel or think I am on a diet? Once I start counting calories and all that crap, I loose it!

OK, where do I begin? I have been doing CF for the last couple of months 3-4 times a week. When I saw what the WOD was today, I got really nervous. Everday i constantly check my numbers and times against everyone else's and can't believe some of the times posted. But, after completing this work out I figured I would post my number for two reasons:

1. That I actually finished the damn thing, for me is impressive.

2. I want other people to understand as intimidating as some WOD's are, its not some much the time, it's that you do your best and finish it
So here it is:
Hero WOD
My first and not the last, 51:39
Hell Yeah!!

#191 Keith D
I too have read that a 2% incline on the treadmill makes it more equivalent to running on the road. I always use 2% when I use the treadmill.

M/32/175/5'10"

As Rx'd 50:20

Been doing Crossfit since 28 Jan 08, and this was my first experience with Murph...Killer workout but I love it!

Hey #193 -- Row fast, die last. The race plan.

27/m/175

runs completed in full kit w/ weapon
PU, Pushups, Squats with just IBA

42:40

f/29/5'5/125#

43:15

Broke it up into 10 rounds 10/20/30
First 5 rounds kipping pullups, Last 5 rounds jumping pullups

23m/160/66"

48:54

No weighted vest. broke down the sets 10/20/30. was fighting off puking from the 30 min point on.

Brutal workout, loved every minute off it.

27/f/140
54:00
Did this one pretty slow today. Quads still killin' from those thrusters a few days ago. Also did really controlled pull-ups due to major blood blister on palm....gross but awesome.

Happy Birthday Laura and nice post!

First time doing Murph. Are the squats weighted, or just keep the 20lb vest on? No barbell?
Thanks!

for those of you accomplishing this speedily, are you doing kipping pullups? I angie last week using dead hanging pull-ups and 100 pull ups in that fashion takes a while.

m/29/150

First Murph.

As Rx'd

49:12.

27/M/5'10"/170

59:19

31/m/190

50:28

This was my first Murph. Tried to do it non-partitioned... Did 100 pulls, 100 push-ups then realized it was not the most efficient technique. Partitioned the rest of the push-ups and squats. Next time I will use a "Cindy" style technique for the pull, push, squat combo.

HENDO

m.21.200lbs.5'10"

54:43

- no vest or iba

I hope I did this right. I just finished in 38:07 but most people seem to be posting higher times. But I ran the mile, 100/200/300 reps, and ran another mile just like the doctor ordered. Did I do something wrong?

Looking foreword to my first crossfit workout. BRING THE PAIN!!

#222 I use kipping most of the time

#222 I use kipping most of the time

First time doing this one. Hurt like hell. Did it in 51:15:10 as rx'd. The thing about doing the exercises for the first time is that it's an automatic PR.

19/M/137/5'10

70:00

Pull-ups were the death of me. After round 4/10 they were assisted and the push-ups didn't go as far down. The runs and squats were as pure as can be.

22/m/218

First time doing "Murph". I partitioned the workout into the following

{-10 pullups
-20 pushups
-30 squats }
for 10 rounds

As R'x : 57:14

41/f/5'10"/161

1/2 Murph - Cindy style - band assist pull ups, knee push ups

26:55

m/160/26
as rx'd 52:26
groooling.

MAWL

First Murph for us. RIP Murph. Your service will not be forgotten.

A - 52:26 (mile runs were 8 laps in cul-de-sac. Pull-ups in sets of 10, push-ups and squats done randomly)

M - 56:55 (mile runs were 2 laps around 800m course in neighborhood. 20 rds of 5/10/15 - callus tear at 85 PUs. Legs still bricks from 5k and Thruster/PU workout which made squats and the 2nd mile pure hell)

M 33/ 181 / 6'2.5"

As rx'd non-weighted

35:45 (PR)

Cindy style.
First time running after I broke a bone in my right foot a month ago. It's getting better and felt quite OK. Good WOD. Thank you coach.
Respect to everyone who does this with a vest. (And when I come to think of it, to everyone who does this :)

33/m/135

1 mile run (mountain run) 7:18
100 pull-ups/200 push-ups/300 squats 27:18
1 mile run (mountain run) 7:24

total Time - 42:07

m/6'/200

CFWU x 3

1/2 Murph, time: 34:25

lots of breaks on the calisthenics, maintained strict form out of habit- still a real bad time like 7 minutes to do a crummy 100x pushups...sheesh.

M/46/185/6'1"

OMG!! That was brutal!

53:46

WU .5 mi walk on treadmill
WOD
49:14
1st mi 6:15
2nd mi 7:14

50:33

28/m/6'2"/205

49:27
1 mile run
50 pullups (2 resistance bands)
100 pushups
150 squats
1 mile run

did all the reps of one exercise before moving to the next exercise.

As rx'd. No weight vest.

43:01.

Hurt me so good.

Ory... Did you use your vest?

In the sweltering Miami Heat !!!

As Rx : m/34/170/6'
51:40

m/34/207/6'1"
61:18

m/36/165

CFWUX1 - scaled workout to:

1 mile run
50 pullups
50 pushups
50 squats
1 mile run

29 and change.

BW 167

as rx'd w/ 20 lb Weight Vest

34:57

M/22/183
as rx'd. 40:23

m.72".195lbs
43:57 not weighted with a vest
two months post Microdisectomy Surgery
Anyone have any advice on stretching/workouts for me and recovery? DOs and DONTs
Maybe coach can help out????/
Thanks

With Murph, no time for WU.

First mile could have gone harder. Much room for improvement there. But happy with the pu,psu,sq, not much stopping. Partitioned Cindy style. Last mile pushed through.

44:15 as rx'd pr by over 6 minutes! I'm thinking I need to get a vest.

Pat: 40:20
Phil: 39:48

set new pr today with 57'30. that is a minute and 30 seconds faster. plus this time my pull-ups were all done kipping fashion, no jumping pull-ups this time. i also sustained a tear on my left palm. it was still a great day. thanks coach!

no weighted vest, sorry! used the blue or pink bands on PUs. partitioned 10-20-30 but pushups were broken in various combos. really jammed on squats and runs. fun!
42:10.

m/41/6'1"/188

61:10 as rx'd
broke up into 33 sets of 3/6/9 pullups/pushups/squat (plus 1 extra at the end)
8:11 first mile, 11:10 second mile (yes, it was a shuffle at best....)

Stephen

God bless you, LT Murphy.

First time on Murph, decided to gut out to near failure on each partition, then advance to the next exercise. Worked well on all except pull-ups. Kipping, no jumping. Broke down nasty as follows:

Pull-ups: 3x15, 1x12, 3x10, 7, 6 (9 sets)
Push-ups: 50, 40, 3x30, 20 (6 sets)
Squats: 2x60, 3x50, 30 (6 sets)

Lost time in pull-ups and runs (still sore from 5K). Total: 52:07

3 CFWU 12
49:31

Eric #269
Are you wearing the 60lb. pack when you do the 100-200-300?

F/43/126

Completed “Murph” for Jordan Newsome, a very special young man recently diagnosed with Leukemia. Keep up the fight Jordan!!

1 mile
100 jumping pull-ups
200 girly push-ups
300 squats
1 mile

(PR) 49:45

Cheryl

38:06 unweighted

Godspeed Murph

u kidding me???

scaled like a mf...50 of each and 2 mi in sunny s.fl.

26min

First Murph.

Did not partition.

Got through the first mile run, 100 pull-ups (not jumping today), 200 push-ups, and 300 squats in a whopping...

83:32

Next time I'll try to get to the mile run at the end. My legs were too gone after the 300 squats, plus I just took too long and ran out of time.

Awesome workout though. And Murph is a true hero.

First time doing Murph.

Broke it up 20 sets of 5/10/15

Mile 1: 7:59
Pull/Push/Squat: 31:49 (39:49)
about a 2-3 min pause in the middle trying to peel off my just ripped callus. Sweet!
Mile 2: 8:45 (48:33)
walked the first 100 m or so to loosen up my legs
Total Time: 48:33

Pretty stoked about the time...

M/27/185/69

Holy SH!T, that was an awesomely brutal workout, very fitting for a warrior's memorial.

35:18 as rx'd, was aiming for under 35 minutes, spent a too long feeling sorry for my self a couple of times. AIRBORNE

45/f/146 60:00

First Murph as Rx'd w/ 20lb vest 64:10

The weight vest really started sucking during the squats and the last mile run. I split my sets into 10 / 20 / 30. I am upset with my time. I felt like I could have done better. Squats killed me.

M/39/175

scaled :-(

1 mile (11:54)
assisted pullups (28# assist) (20, 20, 15, 5)
pushups (20 x 6)
squats (20 x 9)
1 mile (10:53)

50:26 min.

My last mile was faster than the first mile! I think I got scared and did not push myself. Pushups were easy, squats were hard, pullups were brutal.

48:44 slow as all hell but im getting faster

Oh my word .... first off, I didn't wear any stinking weight vest since I'm about 75 pounds overweight with a 33% body fat count -- so I figure I am already wearing a weight vest.

Second, I run like a pumpkin -- 11 minutes for the first mile! WTF?

Third. I'm fricking 49 years old, my knees sound like popcorn. I couldn't do a pullup at gun point, and I do push-ups on my knees. Oh the indignity.

So, run for 11 minutes, do 15 rounds of 5 pullups (i don't have a bar, so I lie on the floor and "pull up" on a bar suspended between two step ladders with my feet on the floor and legs out straight), ten kneeling pushups, and 15 knee popping squats. At the end of 15 I figured I was about one round away from a stroke, so I said, "$%^# this" and climbed on my erg, figuring if I hit the streets for the last mile some old lady would call 911 on mybehalf. The erg (once upon a time I pulled a fricking 6:28 2K at the CRASH-Bs, but that was before I put on my beer suit) is my friend, so I banged out a 2K in the weak time of 8:21. Total damage: 63 minutes 23 seconds, for 75% of an unweighted, kneeling, not right pull up extravaganza.

That said, the difference between today and three weeks ago when I started is amazing. I've gone Zone, I maybe have lost five pounds, but man, does it feel good.

M/40/5'11"/180

as Rx'd: 57:45 PR

F/37/5'6"/140

Plantar fasciitis in L foot too painful--began with 10K and worse after 5K--no running for a while.

Did 100 pull-ups, 200 push-ups, 300 squats and 400 unanchored sit-ups in 10 sets of 10, 20, 30, and 40. Time, for what it's worth, was: 49:18

27/m/5'10"/150

57:25

First time as Rx'd. No body armor or vest. Sets split into 10/20/30, with subsets inside of that. Pull-ups all kipping. First mile ~7:25, second ~10:00. One of the most physically and mentally challenging things I have ever done. Thanks CF!

Two goals today. 1) to finish & 2) in under an hour

50:55~!!!

I managed to run one mile, do 90 pullups, 180 pushups, and 270 squats in 39 minutes before hitting complete failure. I've never been closer to pukie than I was today.

-Justin

40:21 PR vs 42:44 prior PR. All as prescribed. As usual, most of the time is spent doing the pushups. Everything else is fast and unbroken.

M/36/6'2''/193# (this morning)

49:35 No Vest, Jumping Pullups

I broke this into double Cindys - ie 10,20,30 x 10

Both miles were ~8:35 (on a treadmill)

My first Murph.

Day 3

No weight vest.
7:00
25pu/25cu/50pu assisted
200
300
8:30
70:00

Bwt: 135

My legs are total mush from the WOD on wednesday. All those thrusters added up. Really wanted to do this one but it's not going to happen today. Did J.T. instead:

21-15-9

HSPU
Ring Dip
Push up

7:07

Then tried to loosen my legs up... yeah right

1st time with Murph for me and I underestimated that 2nd mile.

as rx'd 42:27. first mile 6:35 second mile 9:50.

Brutal! I'm looking foward to a rematch.

m/31/190
Mi. 1- 10 min
planned to do 10 rounds of 10 pullups, 20 pushups, and 30 squats, but after 8 rounds and 34:25 decided today was not a good day to DIE! ha! tried to knock out the second mi run, but only hobbled halfway :( total time 53:06 looking forward to finishing next time. Murph truly is a hero workout!

Been at Crossfit since January 31 and it's my first Murph. As rx'd with kevlar vest:

52:06

1 mile run
1st set: 25 pull ups, 50 squats, 50 pushups
2nd set: 25 pull ups, 75 squats, 50 pushups
3rd set: 25 pull ups, 75 squats, 50 pushups
4th set: 25 pull ups, 50 squats, 50 pushups
1 mile run

F/27/5'5"/160

as Rx'd (w/20lb weigted vest)- 1:24

Hooah!
BAGRAM, AFGHANISTAN

M/34/77kg

33:21

This was an ass-kicker -

5'8" 255

the best I could do was:

half mile jog - going well until strained my left calf muscle

20 lat pulldowns - (135 lbs - can't do pullups for reps yet)
40 pushups
60 squats

X 3

20 more lat pulldowns and that was it - walked another half mile and thought I was going to pass out

7777777777777777777777777777777

54:18

First 5 rds: 10/20/30
Last 10 rds: 5/10/15

CrossFit is amazing in that it causes/motivates/drives one to accomplish things that upon first glance I thought was not possible.

77777777777777777777777777777

I was about 1/2 through when I stopped sweating. Things went down hill from there. Stupid dehydration.

60:03

^^^^ 1 hour exactly ^^^^

what a cool sounding work out (in a totally sick kind of way)

23/m/190/6'1

Two words... Epic Workout.

1st mile...10 sets of 10 pull, 20 push, 30 squat...2nd mile

39:04

Rock on.

First time as Rx'd w/o weighted vest. Last time I did:
1/2 mile run
50 pullups
100 pusups
40 squats
fell on floor bc legs cramped up. I layed there for 15 minutes and quit- not proud of that, but my time was 28 minutes. So, I'm happy with the progress today and am looking forward to my next meeting with Murph.

m/24/175

52:21 as rx'd (w/o vest)

29yo M 185lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round.

As rx’d
Partitioned into 20 rounds of 5 pull ups, 10 push ups, 15 squats
Time: 54:28
Compared to 071012: 54:20 @ 165lbs
Foam roll after

38yoM/5'8"/148

Murph as Rx'ed w/ 20lb vest
47:50

First time with vest - previous pr - 37:23

Then I got to be a pain vampire and watch several others go through their meet with Murph. Fun, fun!

58:20 as rx'd

@ 4300 feet - new to altitude

32 yom bwt 245
bike 9.5 miles to gym/work
murph (no vest)
approx. 1700 meters (outdoors from weight room around outfield fence of baseball field three laps on track back to weight room)
cindy style 5/10/15 for 20 rds
approx 1700 meters
time 1:00.28
bonus reward bike 9.5 miles home after work
embracing the suck and drinking the kool-aid.

ok - I've been watching for 3 weeks, and just started doing the WOD's a couple days ago...this is going to kill me....but I have to ask (and I've looked everywhere)...what does "Rx'd" mean? Requested? Requisitioned? Relaxed? Relinquished? Registered? Retired? Is it a military thing? I'm just a plain ole civilian trying to get FIT!

As RX'd

38:25

Thought I was going to be introduced to 'Pukie' for the first time, but it was just a really loud burp (which did have the positive effect of getting people to move out of my way, and make me laugh like a drain).

54:28

partitioned 10,20,30

40:48

On the second 1 mile run had to walk a little at the start and in the middle.

#293

"As prescribed", like from a doctor.

Doctors use it.. look that their prescription pad.

Rx'd = prescribed

41:34

no weight vest
no partioning

A littly "wobbly" on the first 400m of the last run.

#300!

no vest,