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, did 10 sets of 10-20-30: 35:46

M/27/5'10/ 225lbs

300 jumping jacks/50 pullups/50 pushups/50 squats/300 jumping jacks.

32min 50 sec.

Vance

#268 - I laughed so hard - I cried...that was awesome.

m/39/230

52:50
1 mile
10x10 pullups
10x20 pushups
10x30 squats
1 mile

Wish I would've read some of the tips prior to doing this WOD. I did it first thing this morning. I have been working out pretty hard since my unit started doing Crossfit for PT and I've been doing the WOD on my own. I scaled the WOD back to:
1 mile run
50 pull ups
100 push ups
200 squats
1 mile run

***Sorry Murph***

M/20/5'10"/182

Got a couple ROTC guys together and did it:
Myself: 31:22
Peaches: 35:18
Mg: 30:40

Penn State Proud!

PS.
Thought it would be pertinent-

http://www.navy.mil/moh/mpmurphy/bio.html

30yo/M/6'4"/207#
1st Time-DNF
2nd Time-1:04:03
Last Time-59:53
As Rx 57:08(PR)

R.I.P Lt. Mike Murphy

51/M/150

40:59PR

Knocked off another 6.5 mins. Pullups on an awning-pole. Cindy-style, with a gas-hedge-trimmer, gas-lawnmower, gas-string-trimmer and gas-blower, all going off within 5 to 10 feet of me the whole time. At the Castle Airport, Merced, CA. This was the first time my heart-rate-monitor changed a workout--I looked down at my heart-rate in the second mile and even though I was hurting, I was only averaging 165, and knew I could do 180, so stepped up the pace.

Thanks EddieB #92 and John Frazer for that great Coach explanation of Murph!

47:43 last time 50:43
rain held off long enough to run outside

Murph, Cindy Style, w/ 20# vest in 53:54-PR by 4:20. This used to be my most challenging, but "Eva" holds that position now.

m/176/31

as Rx'd 54:10

Second month of Crossfit. First time at "Murph."
No vest (thank God).
Broke the exercise down in 10/20/30 x 10.
The first mile was 6:00. Last mile was markedly slower.
I can't imagine doing the pull-ups with a twenty pound vest on.
Time: 46:50

24/m/196
40:51 no vest, cindy style

f/39/140/5'0"

Puppy Scaled Murph--still a killer!-- 37:18

1K row, 5:07.7
35 pullups
70 pushups
120 squats
1K row, 4:54.0

30/M/140
Murph, Cindy-style

42:21

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

36:38 as rxed no vest last time 44:58

Murph:

As Rx'd with Body armour. 1st Murph. Mwaahhhhh!

68:03

Broke it into sets of 3 pullups, 6 pressups, 9 squats. Probably wasted a fair amount of time moving between exercises, next time I'll try 20 x cindy. The start of the last run was hell!

M Boyd, Time to beat is 57 minutes. No slacking this time!

I partitioned 10-20-30 the pull-push ups and squats respectively. After 7 rounds I had to switch to jumping pull-ups and knees on the ground pushups to keep the workout going.

excuse my while I pass out now.

25/m/6'0"/165#

As rx'd w/o body armor:

57:27 with 2 interuptions for calls (stopped clock)

First Murph

1st mile 7:10
did all 100 pull-ups (jumping)
then broke it into 10 push-ups and 15 squats for 20 rounds.
2nd mile 9:15

Finished in 58:13

M/31/198

WOD:
Run .5 mile outside, .5 on indoor track, 20-round Cindy on the minute with a minute break at 10 min, run .5 indoor, .5 outdoor, DONE!

Feeling tired, esp. as I I crammed in to WOD's after work yesterday.

I didn't finish the whole thing and feel terrible. I ran out of time and had to quit. I was 35 minutes in and had completed
1 mile run
75 pull-ups, 150 push-ups and 225 squats (Cindy Style)
.5 mile run

All in 35. I was on pace for a PR and i did it with a 20# weight vest.

Left and then had to run 2 ten minute legs of a 10 hour run. So 2 hours later ran 1.5 miles in 9:49, rested 10 minutes and ran 1.25 miles in 9:00.

32/m/210/6'5"

44:53

broken 5/10/15 x 20

previous: 47:27

Not as much improvement as I was hoping for, but I'll take what I can get. I think I died a little about 4 mins into the second mile.

31/M/190
1mile run 7:04
100 pull-ups,200 pushups, 300 squats broken up as 5-10-15 in 16:48
1mile run 8:12
Total time: 32:04 (PR)

m/33/5'11/170

skipped the entire warm up and went rite into the run.

completed as r'xd in 55:45

by breaking the pullups, pushups, and squats into sets of 5-10-15. First time doing the entire Murph.

Did't find it earlier, but what is Cindy style? All pull ups, then all push ups, then all squats?

38M/171

1 hour and 10 minutes cutting the grass and then straight into the WOD.

Subbed the road bike in a trainer for the run portions. Did 2 mile sprints on a 39x15.

50:02 (first sprint was 6:40/second was 7:00)

First Murph in the six months I've been on CF. All I can say is wow!

Stay Safe All

M/28/270#

As Rx'd (no vest or armor)

1:09:44

This is also my 1 month anniv of doing crossfit and my second hero workout and I have never felt prouder finishing it.

To everyone who doesn't know who Lt. Murphy is I highly suggest picking up the book Lone Survivor. One of the best books I have ever read, and this man is one of America's finest hero's. Any way we can recognize him, even as small as doing this workout, is fitting.

my first 'murph'!
As rx'd- no vest
36 flat

m/24/5' 8"/150
no weight vest
no partitioning
jumping pull ups

38:50
That was a bad idea to do this before my con law final.

36/f/137

As Rx'd (no vest) partitioned 5-10-15.

48:09 PR

First workout back after 1+ plus off dealing with an ulcerative colitis flare up. Still fighting it off, but after losing about 10 lbs and feeling like a sloth I need to get back into it.

6'0 161# (ouch!)

Did 1/4 of the workout, easing back in. ~15 min.
I'll let you know if it's good to be back tomorrow...

Damn...yall are making me feel like my time sucks!

It was my first Murph and I finished each exercise before moving on to the next (1 mile, 100 kipping pull ups, 200 push ups, etc...) and it took me freaking 76 minutes!!!

The good thing is, yall motivated me to smoke my time next Murph. I can probably do it much better. Ironically, my last mile was faster than my first.

1st murph, day 12 of CF, bw=273

This one was really tough.

As rx'd , (except once again Gravitron)
1st mile in 9:15
broke up pull ups, push ups, and squats into rotating sets of 20, dropping pull ups @ 100, then push ups @ 200, then last set of squats 10x10, was totally fatigued.
Last mile, ran a quarter, walked 1/8, so on till completion, finished at good paced quarter

Total time: 56:05

M25/205/6'4"

38:42

First time to do Murph... Absolutely Brutal! I'm glad that I finished. Under 40 min was a bonus. It should feel good to finish a workout like this one, but instead I just feel like I was being punished... Am I still in trouble?

Great Workout though... I know Murph would not have quit!

M/33/180

As Rx'd

42:41

53:30

No vest
1st mile 8:08
Subbed jumping pull-ups since my hands are torn to shreds right now. Finished all of them before moving on.
Did 20 sets of 10 Push-ups, 15 squats
2nd mile 10:01

Also the first Murph for me.

58:51

Broke it down Cindy Stylee 20 X 5/10/15

There nothing like the sensation of dry heaving/gagging (no pukie) and not stopping the run and then winking at the poeple sitting at the park eating their lunch.

47/M/6'/183

1 Mile Run
10 x 10-pullups 20-pushups 30-squats
1 Mile Run

Rounds 7-10 Range of motion was awful
1st split, including 1st run: 16:14

Total Time: 36:40

34/M/135, Crossfit week 2

My Scaled Murph:

1 mile run
50 pullups
100 pushups
160 squats
1 mile run (more like a hobble, really)
TOTAL TIME = 48 minutes

"Half Murph" 1/2 mile run, 50 pullups, 100 pushups, 150 squats, 1/2 mile run in 42:04.

Whupped my behind real good!

24/m/180
36:48 no vest

24/M/5'8"/130

35min flat

split it into 10 sets of 10-20-30.
most pull-ups were jumpers.

as rx'd
51:17
no vest. This one hurt

46 / 177 (6 #s heavier from last time and not in the right places!)

with a vest done Cindy style

1:00:34

Thanks Murph and the rest of you in the service of our country

m/40/6'2'/185

first time ever doing murph
wore 20lb vest on first mile and first half of the work
took it off for last half and last mile

took damned near an hour

my wife did it with me!

peace

m/40/190/5'7"
CFWU x 2

As Rx'ed (no vest)
44:06
did it in sets of: 10/20/30

Brutal workout! Asthma wasnt too bad today; didnt see any stars. my wise @ss brother did it in 35 minutes. what a punk.

1st Post

1st meeting with Murph: 1:05:01
Lt. Murphy is a BA.

29/M/6'3"/202

holy crap! i've been doing crossfit for about 2 months. i'm jiu jitsu player and i thought i fit when i started competing but my fitness has gone trough the freaking roof since i started this. i thought i was going to die today during this wod. but i feel awesome after having done it! but for the record...i wanted to cry like a little girl while i was doing it.

41yo/f/154#
Murph 46:15
10 sets of 10, 20, 30
2 sets pullups green band, 8 sets blue band
3 set pushups on toes, 7 sets on knees

21/m/173lbs

Hurt my heel doing krav maga so i can not run. I changed Murph to my own likening. I did 5X4 on bench followed by 100 35# KB Swings, then 100pullups in 5 sets, 200 pushups in 8 sets, 300 BW lunges, closing with another 100 KB Swings.

41:32 as rxd.

165/29/m/5.9

34:07 as rx'ed. Last time 33:00. This time I partitioned the reps up Cindy style (5-10-15). Last time did 10-20-30. Seemed to waste more time doing it Cindy style with all the transitions, although I could do it all unbroken.

Disappointing, wanted a sub-30min.

Half Murph: .5 mile/50pull/100push/150squat/.5 mile

Broke up the middle: 5 push/5 pull/5 push/15 squat

27:37

Was really really great. First time doing acutal/effective kipping pull-ups and didn't have to jump at all. I've never done more than 25 pullups in the same workout before. last half mile was killer.

After I did some bar muscle-ups which i had never tried before and did a little deadlift prackers.

23/m/5'10"/175

500m row, CFWU (w/du practice, pullups and dipsX5 reps) BWUX3

47:40--first time ever with 20#. Partitioned 5-10-15. For weight used day pack with spent coffee grounds courtesy of local globo coffee chain. Smelled a lot better I'm sure than the potting soil some fellow used!

Last time, 35:22 without the 20#. The 20# really made a difference because I am in better CF condition now and about 20# lighter body weight. For reference my first two unweighted Murph's were in the low 40's.

Post--walked around then 500m easy row. Hand grip stuff later.

First Murph. I did it as rx'd with no weight vest. run 100 pull 200 pushup 300 squat run. 70 min.

I just raced a marathon last saturday, and I swear the second mile felt worse than the last mile of my marathon. nuts!! great workout.

43 yom/6'1"/173#
as rx'd 37:58, done "Cindy" style
1st mile-7:22
20 rounds "Cindy"-21:53
last mile-8:43
PR by 4.5 mins. The difference was in the pull ups/push ups/squats. I was shooting for sub 38 mins., so I'm happy with my result today.

M/45/157
Partitioned 5-10-15
42:19 (last time 47:25)

23/m/5'9"/150#

May have been a bad idea doing Murph today; trying to climb Humphrey's Peak in Flagstaff, AZ tomorrow @ 12,000 ft and now I'm going to be feeling it... a lot.

1 mile ~7:30

Did a ladder for pull-ups/push-ups/squats

1-2-3
2-4-6
...
10-20-30
...
2-4-6
1-2-3

Was fighting puke from 7-14-21 on until completion. Second mile was slightly over 8 minutes, with some walking thrown in due to poor water management and cramping.

Previous best was around 1:09 last October. Today was 1:13:04, so 4 minutes worse. I'll take the easy way and attribute it to my 1 week w/o working out and being sick for the last 3 days. Breathing only through the mouth makes pukie come all the quicker.

Was brutal... I want to be under 50:00 some day.

Great workout at CrossFit Camp Pendleton!

Did the run portion wearing SAPI plate holder.

Partitioned exercises 5-10-15.

48:53. First time doing this one.

I's seeing a lot of comments as rx'd then without vest or body armor. As rx'd means - 1 mile run, 100 pull ups, 200 push ups, 300 squats & 1 mile run, all with 20# vest or body armor. If you don't do it with the vest or body armor, it isn't as rx'd.

as rx' d 28:24 no vest

I'm seeing a lot of comments as rx'd then without vest or body armor. As rx'd means - 1 mile run, 100 pull ups, 200 push ups, 300 squats & 1 mile run, all with 20# vest or body armor. If you don't do it with the vest or body armor, it isn't as rx'd.

mile run
75 pull ups
150 push ups
225 squats
mile run

time: 42:05

previous as rx'd 46:36. Today I was wiped out by the time I got to round 13 of the pu/pu/sqts decided to stop at 15 and do another mile. It was hotter than the last time I did this[84 deg. today]. I also had a goal of sub 40min for as rx'd and I went faster than I was able to sustain.

40/F/5'2"/122

As Rx'd: 42:57.
Partitioned into 10 sets of 10 pull ups, 20 push ups, 30 squats.

First time doing Murph as Rx'd -- I missed it last time, and the time before that I used a gravitron AND cut the reps in half. I'm not going to be able to get much faster unless I can keep improving my running speed -- it's my major limiter.

M/27/5'9"/195

As I said before...I will not be able to move this weekend.

As rx'd: 49:55...mostly all jumping pullups.

My legs were really tired from yesterday, so the squats and last mile put them over the edge.

Couldn't do it RX. No freaking way!

1 Mile run
50 pullups
100 pushups
150 squats
1 mile run

Broken down into 5-10-15 for each excercises, 10 sets. Ran 8 laps of 200 M track.

24:45 minutes.

BRI CrossFit Group

Both scaled to 1/2-"Murph"

Jeff (32/m/180): 34:50

Chris (33/m/200?): 35:23, Subbed jumping P/Us, not quite rock bottom squats.

Can't run so I sub'd bike for the run. Broke the pull ups, push ups and squats down into 10/20/30 for 10 rounds.

45:00!

43:37 Great workout.
Legs are fried, did Wed's workout yesterday.
Did 3 sets of:
10 pull-ups
20 push-ups
30 squats
14 sets of:
5 pull-ups
10 push-ups
15 squats

33m184

38:52 sans vest. Came out of retirement for this one.

m/25/200
as rx'd
36:20
did 10 pull up, 20 push up, 30 squat, ten times, run before and after. run times were 7:00/mile then 7:30 mile, pull ups as always slowed me down

OK, this was a bitch...but it helped me de-stress.
F/36/5'2/145

Murph without the vest.
Broke it up in 10/20/30
5 rounds assisted PU and 5 rounds jumping. (still working on the pullups)

61:54

Looking forward to getting better on time when it come around again.

f/39/5'6"/114

First Murph
61:54 (no weighted vest)

Broke it up into 10 sets of 10-20-30.

50 pull-ups were dead-hang and the other 50 were assisted.

Wow this took me 45 Minutes.

Miles on treadmill 10 minute mile.
assisted pull ups on gravitron
I also split up the push up and squats into sets of 20.

phew, glad it's over. haha

37/m/165

sn: 85%x6x1 95#

1/2 Murph
33:45
really bad

23/M/245

Murph, partitioned,
8:03 mile
Midsection of workout scaled down 25%
15 rounds of 5 pullup, 10 pushup, 15 squats
25:00 mins total
9:37 mile
total
42:40

42 minutes square.

Jesus God, I thought I was going to die...

It's like 85 in coastal VA, which means its like running in a sauna.

Why does Crossfit hurt me even though I love it?

Me: 41yo/M/5'10"/178lbs

Warm Up: Greg's warm up 10 reps

WOD: Murph with Body Armor 1:03:02

1 mile run: outside varied terrain

Pull Ups: Kipping palms facing away; broke into sets of 10 for the first 40 then sets of 5 for the last 60 reps.

Push Ups: chest to floor; sets of 20 until 120 then sets of 10 until 160 then sets of 5 for the last 40 reps.

Squats: start A to A but by 150 they degraded with considerable forward leaning. Mixed sets of 30, 20 and 10 for all 300.

1 mile run: outside, varied terrain

Cool Down: 1 victory bar Muscle Up!

Very good stuff, I did this one with my wife Lysa. Here is her results:

Lysa:

5'5" in excellent shape with a great body :>) she won't let me post her age or weight but she rocks! anyway:

Warm Up: CFWU with GHD sit ups 1 set 15 reps of each exercise + 5 minutes of ab work

WOD: Murph 45:37

1 mile run: outside, varied terrain

Pull Ups: Kipping, jumping and negatives, various grips.

Push Ups: Elbows to a 90 angle

Squats: thighs to parallel with the ground.

1 mile run: outside, varied terrain

cool down: A couple Kipping Pull Ups!

It was good to work out with you Murph, may you rest in peace and may your family somehow find happiness.

Have Fun, Train Hard,

Billy

f/20/5'7/135

Broke it up into 10/20/30, ten sets.
Subbed jumping pullups

43:03

Well, I wont be able to follow the WOD's as rx'd for about a week because Im on a Mission Trip in Haiti until next thursday... Its been great so far, a real eye opener. Definitly causes me to consider adoption, seeing the need that these kids have... Anyways, Ill most likely be doing different variations of tabata while im here, and some running but wont bore yall with the posts...

20/M/160
7:10 Mile
20 Sets 5/10/15
9:39 Mile
total: 44:31

I got second wind half way through my 2nd mile when I realized I was gona be under 45... talk about Could 9. I was just hoping to get it under a hour... kinda felt sadistic...

broke it up 10x10,20,30
beat my old score by 15+m
and I am sure I'll beat Fred the fire inspector!
37m10s sans vest

Subbed rowing for the run. Broke sets into 10/20/20 x 10 rounds.

38:22.

Finished in 56:18.

Ran the mile, did 50 pull ups in sets of 10.

Moved on to pushups and squats in 5 sets of 20-30.

Finished that with 5 sets of 10-20-30

Then final mile run for a total time of 56:18

Quick question, are bathroom breaks added onto the time? I realy had to drop some bricks after the first mile and that took up like 5 minutes. Should I add that onto final time?

Rob Corson Comments # 364 and 366 "as rx'd":

I agree that you do not put "as rx'd" unless you do it exactly as posted, Murph "as rx'd" means with body armor or a 20 pound vest and you do a 1 mile run followed by 100 pull ups followed by 200 push ups followed by 300 squats followed by a 1 mile run.

Me personally, I never put "as rx'd" even though I do every work out on crossfit "as rx'd" you can read my post and decide for yourself if it was legit or not.

To me, it's funny to see all the variations of "as rx'd" it makes me smile :>)

Oh, by the way, two more people came up to Lysa and I today at the gym and they are going to start crossfit next week. When Lysa and I started crossfitting at our gym there where only two other people crossfiting there. Now there is at least 20 people there who crossfit regularly at my gym. As someone says " Viva La Revolution". I think crossfitters at globo gyms are like antibiotics against globofitters.

Have Fun, Train Hard,

Billy

M50/197#

Warmup: CFWU

WOD: 32:10 with mods

Mods: "only" 50 pullups, 100 pushups, and 150 squats (1/2 of rqmnt)

Notes: Performed 080502 at Boeing Rec Ctr. Used treadmill for mile runs. Broke Pullups, pushups, squats into 5 even rounds, i.e., 5 rounds of: 10 Pullups, 20 pushups, 30 squats.

Splits:
Mile 1: 6:58
Pull/push/squat: 3:06/3:24/3:34/3:51/3:39
Mile 2: 7:37 (includes transition time and spool up of treadmill. Average pace: 7:02 including last 1/8 mile at 6:00 min/mile pace.)

37M/5'10"/162#

As Rx: 33:36.

PR by 12:01.

F/40/5'9"/146

1 hour, 3 minutes

Ouch!

Been doing CrossFit for three weeks, three times a week (I'm a cyclist).

I had to use the Graviton to assist with the pullups and I had to drop to the knees for pushups after the first 40, but I did it. (broke up the middle into 10 sets, rotating through)

Congrats to all of you who did it between 35 and 50 minutes! Very inspiring to me as a beginner!

As Rx'd, 34:51

Hoped to break my personal record and possibly go sub 30, but quickly learned that following a PR smashing 5K run with Murph the next day is not conducive to setting PRs for Murph.

Billy #389
I find it makes it hard to compare your own results with others if you don't know if people are doing the wod ad rx'd.
I'm not taking anything away from those who are not doing the wod as rx'd, as there are some (eg Isabel) that I can't do either and we are all constantly learning, improving and striving to do the wod's as rx'd.
I find it confusing when you see some results and you're not sure it they are rx'd or not.

As RX'd

1 mile - 7:27
20 "Cindy"-style sets of 5-10-15
1 mile - 9:42

Total time not including CFWU x 2 and cooldown:
55:06.9

This is my fourth CF WOD, and I think this might rank as one of the toughest workouts I've ever completed. I feel violated and enlightened at the same time.

35'02" would be a 12 min PR except subbed elliptical for run due to PF, still equivalent to my mile run roughly, maybe even slower on the 1st one 7:30 broke it up "Chelsea" style and went on the minute worked awesome that portion was about a 5 min PR vs Cindy or 10 20 30 both of which sap me, which is wierd 'cause I have a 24 Cindy.

I agree about the WOD as RXd. I like to gauge myself against my own #'s and times, but it's nice to see other people's as well.

no weight/body armor

one mile in 7:02.
100 pullups--mostly jumping.
then
200 pushups--standing on the ground with hands on a low bench, sets of 25.
then
300 squats--frenetic
one mile (time?)
Final time 60 minutes 19 seconds.
REALLY need to keep working on pullups. But I'm happy my running is getting faster (best pace was 5:45 minute mile for ??? long) according to my Garmin.
My goal: Do the Murph not scaled (dead hang or Kipling pullups) Pushups right on the ground.
In any case, this was good for me!

"Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it."

If you actually read it, you see that it tells you to partition if needed. That being said, if you do decide to partition, it is AS Rx'd.

If it said complete all pullups before moving to pushups and complete all pushups before moving to squats, then that would be a different story, but.. it isn't.

45:10 and cut out the pullups after round 14 as a result of ripping a dime size chunk of flesh off my hand. Dismal time for me. I'm going back on Purple-K creatine. All my times and weights were much better when I was using that.

Phil Mancini and Julius, thanks for the zone advice. I'll give it a try.

First time with "Murph"

46:12 total
5:43 mile 1
33:42
6:46 mile 2

I'm a newbie and can't wait to get to where the top CF'ers are. All of you in the videos are awesome to say the least.

Thanks to Deacon (Tahoe, now NC) for introducing me.

Murph,
Today was for you, Warrior! Tuesday morning I finished reading "Lone Survivor" by Marcus Luttrell, and I must say it's one of the best books I've read in a long while - I highly recommend it to everyone. Marcus really does justice to the memory of LT Michael Murphy, and he is an awesome writer. Shot several times, LT Murphy exposes himself to enemy (Taliban) fire in an open field to call in the QRF, knowing it's certain death for himself - most deserving of the Medal of Honor! Marcus, thank you for sharing your first hand account of the actions by your SEAL team in the mountains of Afghanistan. I completed Murph in 52:41 today, which was 3:03 faster than my time in October. I thought about LT Murphy and his heroism several times during the workout. RIP, Warrior!

CFWU x3

WOD
:37::43

I was so sore from the last Rd of WOD's, I could hardly walk around last night. Murph worked out the kinks even though it was my slowest time in a long while.

It made the post workout beer that much better.

Get some, Go again!

I really should remember to wear gloves . . . a callous ripped off my right hand halfway through the workout. I grabbed a piece of cloth and toughed it out.

20 x 5,10,15 sandwiched between two 7 minute miles.

Total time: 50:23

1 mile run
100 pullups
200 pushups
22 min
then collapses and almost puked after 50 squats never finished,.,,, i feel lame
i am at work now in a hoodie jeans and flipflops.. i am upper managment lol i got schooled today
Steve

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

Newbie Question:

Are there any "rest weeks"? For example, every eight or twelve weeks or something you don't do anything?

StrikeFo, I disagree. My interpretation is the same as stated by some. The workout reads:

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

In my interpretation THAT's the workout. However, we are given the choice of scaling it down by partitioning, or scaling it up by adding the 20lbs vest.

Please notice this is just my interpretation.

It would be great if someone from administration could clear that out for everyone, so that we can all know how to truly compare our efforts, which so far has been impossible because of the inumerous interpretations of "as RX'd in this section.

Strength,
Celio

Time- 53:24 (K was waiting to finish last mile with me).

K- Buttercup workout (modified)
1 mile - 25 Ring Pull - 50 Push - 75 Squat - 1.5 mile

J- Got the numbers, just tweeked the sequence.
1 mile - 300 Squat - 100 Ring Pull - 200 Push
Squats sets of 25, Pull sets of 5, Push sets of 25 then 15. After first hundred push moved to knees. After first 35 of Pulls, moved to jumping pulls

"Murph"

As rx'd 47:20

M / 45 / 6' / 177

Murph as rx'd with 20 lbs. vest.

Time: 36:43

25/f/5'2/127# (woah! guess i'm a lil bit dehydrated or somethin)

breakfast: run 30 minutes = 4 miles

cfwu

WOD: "Murph"
mile run
20 x 5 pull-ups, 10 push-ups, 15 squats
mile run

time = 35:11

post: cooldown walk for 5 minutes.

totally wrecked! jeebuz.... this morning legs were already feelin fantastic from yesterday's

"2 Minute Defense" (3 round version!)
5 sets of:
95# power clean
3 x hang squat cleans
2 x jerks
100ft dash
rest 2 minutes
repeat TWO more times

oy i did this some weeks ago per Patrick Barber's video demo, with just 2 rounds, and that wuz plenty enuf. yesterdayz session with an extra round wuz just awful!

M/45/6'/175/7500'

as Rxd...
35:10

m/29/185lb

"Murph"

1mile run 6.34
100 pullups
200 pushups
300 squats (in sets of 10 pu + 20 push + 30 sq)
1 mile run 9.06.

Total time 40:06. (pr).

- OlliS

38/m/5'11/201

48 minutes

f/38/145/5'5"

gravitron assisted pullups (80lbs assist)
pushups from knees
everything all broken up

59:45

StrikeFO comment #398, yup, I guess you read it that way. I don't know about you, but if I did it partitioning, I would say I partitioned the work. I have never done Murph like that but I think that it would be faster. Maybe I'll try it that way next time.

Comment #394 Rob Corson, I agree that it does make it confusing to gauge your time against others when they put as rx'd and the post is ambiguous. That's why I am a big proponent for posting as specifically as possible how you completed the workout. I am the kind of guy who likes metrics and I like to see what others are accomplishing as well.

Have Fun, Train Hard,

Billy

So you do the sqats with no weight, no bar, and arms at your sides right?

Back Country Skier comment 412,

Wow! you're the man, 35:10 @ 7500' very nice :>)

Have Fun, Train Hard,

Billy

28:24 AS RX'D NO VEST

It's not how you start but the fact that we finished. 75:31. Completed my first week of Crossfit here at Camp Pendleton and without question I'm pleased to feel the hurt. Fortitiude - lay man terms, continuing to struggle when everything inside tells you to stop. Thanks for the challenge Murph!

31M/82kg

1 mile run
20x5/10/15
1 mile run

The runs with a backpack (ca 5 kg)

53:32

This was my fist time getting those kipping pull ups. What a great difference!

Ryan Comment 417 Air Squats:

Yup, but there is no need to keep your hands by your side, that would be just a little more evil than you actually need :>)

You can check out this link that has all kinds of squat instruction and variations

http://media.crossfit.com/cf-video/CrossFit_AirSquats.wmv

I myself am partial to the "El Pollo Loco" and the "Doublemint"

Have Fun, Train Hard,

Billy

34:30.

still shaking.

Mr. Menard (27/5'11"/215lb)

1 mile
100 dead hang pullups
200 pushups
300 squats
Threw up a little bit
1 mile
Total time 64:37

Mrs. Menard (27/5'9"/150lb)
1 mile
100 pullups (w/gravitron help)
200 pushups...on my knees.. haha
300 squats
1 more mile
Total time 67:21
No Vomit. Lots of sweat.

No Body Armor.

Scott m/48
As Rx'd no weight

41:32

Todnem, get after it dude.

M/23/155 GregAWU

First time with real 20lb Vest; runs on treadmill:
49:35, kicked my butt good.

32/m/196

35:28 as rx'd.

partitioned the pullups/pushups/squats into 10 sets of 10/20/30

spent by the time the 2nd run started, walked for about 3 minutes to start it off before ramping up into a run.

45/182

59:33 with a 20 lb vest.

1 mile on the mill
100/200/300 Cindy style
1 mile on the mill

I was beat before starting this from lack of sleep and an hour of soccer at lunch. Tried a couple of handstands afterwards but feared for my safety.

160/21male/5'9
first murph almost 2 months of pure crossfit..the changes are amazing.
as rx'd no vest
38;56 pushups definetl held me back. last mile was hell until i started to run for real then it wasnt so bad.

I found this quote in an earlier posting for this workout, hopefully this will settle the matter:

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
Comment #31 - Posted by: John Frazer at April 19, 2006 4:28 AM

Murph:

38:26

Broke it into 10-20-30 for 10 rounds.

New to Crossfit but I love it so far.

Hooah

incomplete murph, due to time constraints

21:30
100 pullups
200 pushups
100squats

healing stress fractures in my shins, didnt do running

41/m/5'10/240

* 1m run
* (10 pullup, 20 pushup, 30 squat) x 5 (yes, only half of the cals)
* 1m run

1 hour on the nose. I suck, but I'm still new, and I'm improving.

As Rx'd 38:54
Did this in rounds of 5/10/15 twenty rounds
It started raining at round ten but finished because I parked a mile away and was going to get wet anyway.

bwt:150

as rx'd (w 20# vest)...35:54

34:42, as RXed.

First time doing Murph, somehow. It was every bit as rough as I thought it was going to be. Split the calisthenics into 10-20-30 pull-push-squat rounds, push-ups and squats broken in the last half.

m/220/33/6"0

Rest week, day 5.

47/m/198

48:26 as Rx'd.

1 mile run
100 jumping pull ups
200 push ups (feet on ball)
300 squats
1 mile walk/run

time 1hr 13 mins

split 5/10/15

Took a long time but worth doing.

29/M/180

36:03, Cindy-style, no vest.

$$$$$$$$$$$$$$$$$$$$$$REBEL4$$$$$$$$$$$$$$$$$$$$$$$$

*ankle*

subbed 8 min row for runs
1/2 Murph

21:58

$$$$$$$$$$$$$$$$$$$$$$REBEL4$$$$$$$$$$$$$$$$$$$$$$$$

30 M 6'0" 177

murph w/ 2 8lb. db's

43:45
first time

First Murph. Broken up Cindy style. 59:57

7:20 mile
...
9:10 mile

M/37/199

46:45
6 x 10/20/30
4 x 5/10/30
4 x 5/10

First time with Murph. Two weeks into CrossFit and loving it.

As Rx'd without weight vest or body armor (unless my natural 20# "weight vest" counts :-)

Pull-ups hard... Push-ups were the easy part. Not sure whether front-loading the squats helped the second run or not. Took the first quarter mile for legs to remember what to do.

Thanks coach. When's the Murph "Big Mac"? Run/100/200/300/Run/100/200/300/Run

Im so upset with this performance. I really thought Id get this under 45minutes, but the damn pushups killed me...Im doing 100 every morning now. I cant wait for this WOD again!!!
Started @ 2:07pm
1st mile in 6:34
100Pulups in 9minutes
200PushUps in 1440
300Squats in 1310
Last Mile in 7:56
Finished @ 2:58:20
51:20 :(

42:05, done cindy-style

MURPH:

47:20

broke it up into 20 sets of 5x10x15.
had a slight hangover. because the track was closed, did 4 stadium runs to start and closed with 2 large laps around the IM fields. might have been a little short of a mile but close. Vegas tomorrow

Short on time today so went with an easy Cindy to warm up i.e. 10 rounds and then did a short set of Coach Sommer's 2nd Ring Strength Series to work the forward roll to support. 30 minutes total.

31yo M, 162 cm, 71 kg

50 minutes or so, running a bit more than a mile and cutting out 100 pushups due to time constraints. Pushups are definitely the weak link here ... think I'll go back to GTG on them. Squats split 60/240 due to unexpected cramps, form on the last 20 better than the first 20.

I just did this in 38:46. I've been carrying a calf injury, so I didn't want to push the mile runs. Thank God. This session was amazing, especially the last lap of the mile.

SPC-CrossFit checking in...
39:59 as rx'd with 20 lbs vest

M/50/6'/195

Done Eva, done Deck of Cards, Angie, Fran etc; this indeed was the toughest (my first Murph). I think next time I'll try doing all of each exercise at once. I knew I was in trouble after about the 6th round of 5-10-15, really light headed, but I was determined to finish. I have read "Lone Survivor" it is a great book.

62:41

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

all pull ups after round 6 of "Cindy" done with assistance (52 lbs), first 6 rounds dead hang.

49/M/220

Murph 5-10-15

somewhere in the 45-50 minute range( strong workout - no fear )

M/45/5'9/215

DID JUMPING PULL-UPS. LAST MILE WAS A WALK RUN.

50:34

28m/5'7"/145
new PR 33:38 as prescribed, but no extra weight.
This was a first for me doing it without a treadmill, and with good kipping pull ups. Did my warmdown to Pennywise "Bro Hymn" in rememberance of Murph.
Go here: http://www.youtube.com/watch?v=0gbVgHA4R0o to see the video of the song. Now a beer for Murph as well!

M/18/6'/165

40:18

I went 5 pullups, 10 pushups then 15 squats (with an empty bar) and just cycled it. quick break after every set of 5. the last mile sucked, pretty slow.

first mile: 6:40
second mile: 8:11 (whoopee!)
total time: 42:04 (PR)

I did the workout with a 20 lb vest.
It was very hard!
My friend actually threw up during the last mile.

CrossFit Rules!

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23/151

I felt inspired to post pre-WOD. I read the article in the May CFJ, "Hard Routine", and it has me all sorts of jacked-up! I am planning to stuff 2-10# weights in a backpack to simulate a weighted vest, which I've never attempted before! It's all about the "Hard Routine". 3...2...1...GO!

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

30.m/79k

39:59 mins. 1:02 mins off last time.

Partitions to 5 pus, 10 pushups, 15 squats.

Last mile smoked me!

half murph - 28:27

M/35/175 - no vest

1 mile
20 sets of 5x10x15
1mile

45:20

21/M/155

"Murph"
2nd week in crossfit! I love it!
Got to start somewhere!
68 minutes

46/M/194

as rxed 35:56

hit wall on last mile had to walk for 2 minutes

29/m/165

Wow, Murph is a beast! 35:58. Nearly 13 minutes faster than anticipated.

10/20/30's on the the PU's, pushups, squats... Mighty close to pukeville. The last hangover I had didn't feel this bad.

29 yom, 180 lbs

35:08 (pr) as rx'd no vest or armor

This is a pr by just over 10 minutes

I'm embarassed to post the time, but here it is 1:28:54. All the same, it is done.

M/38/190Lbs

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

second week in to a crossfit/heavy lifting/running workout hybrid routine

M/18/165lbs

as rx'd 31:25

that was crazy. pretty intense

As rx'd 46:01

Hermy as rx'd 41:35

My legs were like lead the second run.

I broke it up like this:

5 rounds of
10 pullups
20 pushups
30 squats

8 rounds of cindy

1 round of
10-20-30 again

1st mile 8:07
2nd mile 9:59

Murph destroyed me.

1:15:15, not a good a time I'm proud of but I finished!

First Mile: 7:40

I didn't realize we could split em up, I thought it was against CrossFit to do so, went straight through pull ups then push ups then squats. That really slowed me down.

Second Mile: 9:30

Only leaves room to get better, bring on tomorrows WOD!!!

M/18/175

Hello folks. I'm posting for the first time. Don't know if many folks from Iceland post here, but would be glad to hear from other Icelandic CrossFitters.

Discovered CrossFit two months ago and have incorporated it into some of my workouts. Been very inspired by the way it urges you to attack your weaknesses and am already showing great improvement, especially in pullups. Am very grateful to coach and other members of the CrossFit community for their contributions to this website.

Murphy: 39:55 as rx'd, without the extra weight.
Partitioned 10-20-30 for the first 5 rounds, then 5-10-15. Pull-ups still weakest link. Last mile was hell trying to push under 40 minutes.

#470, Peter, great job. When it says you can partition the exercise you can split it up. Otherwise you have to plow through.

Ran mile,
Scaled to 75% in set of 5/10/15, completed 15 rounds
Ran second mile
1:09:28

I was sick when I started so I really had to back off but still fired up about what I completed. Worked out at the YMCA in Fort Wayne, IN on my way to MI.

Damn, Murph . . . killer.

As Rx'd, no extra weight
59:23

been working out and running on a regular basis but this one was tough.
couldn't complete it but i will get it next time.

44/m/155

I don't have the gonads of Lt. Murphy but given time I hope to do him proud. For today, 1/2 Murph on wheels was all I had:

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

20:36

Okay,

Scaled to jumping pull ups

1 Mile
10 sets of:
10 Jumping pull ups
20 Push ups (most broken at the 10th or 11th)
30 Squats (most sets broken to 15 and 15)
1 Mile walk/ pretending to run

60:50

In retrospect, since I can do a 19 round Cindy as Rx'ed; I probably should have done 20 Rounds of 5-10-15. Maybe next time.

1/2 intensity week
Murph
Buttercups:
1/2 mile Run
25 Pull-ups (or beginner pull ups)
50 Push-ups
75 Squats
1/2 mile Run

23:53.
Very, very hard. However, the hill near my house has flattened out and is no longer a big deal. Yay!! :pepper:
Be careful with scaling to pack next time with this one!
All of you who do this Rx'd, and with weight to boot have my utmost respect!
God bless Murph.

33:51
As RX'd with level IV body armor

25/M/5'11"/180

24/m/175

Did this WOD instead since after seeing the video I've been dying to do it:

10 rounds of
10x Hang Power Clean w/ 2x45# DB's
10x Clapping pushups

Time: 17:00 flat

35:07 Cindy style. Just tried to make sure I was breathing. PR!

m/37/182

31:17

performed all reps, but didn't have weighted vest so I used a scratchy argyle sweater vest with no shirt underneath (jk)

First WOD in my shed and loved it. been couped up in the gym all winter. split exercises in 10 sets of 10 pullups/20 pushups/30 squats

9 min first mile
14 min exercises
8:15 second mile

25/195/6'2''

1st mile: 8:10
15 sets of: 5/10/15
1/2 mile: 5:00

50 min.
That was intense. I just started cross-fit last week and this was a heck of a way to jump in.

M/19/155.
As rx'd 32:29

46:23

subbed an 8 min hard bike ride on the trainer at both ends of the workout due to a calf cramp after running 3/4 mile. Broke into sets of 5/10/15 reps.

Male 47 185 lbs.

29/m/195

43:57 as rx'd. yuck.

27yrs old/M/167

40:18...:( I thought my times were pretty good...sad face day :(

M/27/5'9"/165#

Murph as Rx'd with no vest (that is my next goal)

37:35

I did the Thruster/pull-ups workout yesterday because of schedule conflicts on Wednesday. These two are brutal done back to back. New PR by almost 14 minutes since last August. Running was done outside in the cold and wet that is spring in Minnesota. So who wants to help me speed up global warming so us northerners can have better weather? :)

-TripMN

mile - 5:53
pull ups, push ups, squats
20 x 5,10,15
18:21
mile - 6:29

Total Time = 30:43

M/5'11"/167
W/12lbs in the weight vest
41:43
Did 5-10-20 for the first 15 rounds then just 5-10 pullup-pushup.
Just too many pauses on the last mile...

16/M

As rx'd 39:25

Jeez, 70 minutes give or take a few seconds. First mile: 5:30, second mile: 10:00. I spent like 15 minutes on the pullups, 20 something on pushups, and 15 on squats : ( I need to work on pullups and push ups.

22/m/173

As rx'd with no vest.

Broke it up into 10 rounds of 10 pull-ups, 20 push-ups, and 30 squats. I did the running on an outdoor track.

37:27

50 minutes, disappointed at the time, but happy i did it, be better next time, broke it into 5/10/15

Sub'd 1 mile row for run b/c of knees. As rx'd,

39:16

50:12

No vest... 1600m rows instead of run... Cindy style. All sets unbroken.

I would have broke 50 minutes but I screwed up starting the stopwatch, and I rowed and extra 50 meters the first mile. (duh)

The last mile row was b-r-u-t-a-l.

m/42/182

as rx'd 49:58.
much more difficult than anticipated.

F/39/5'10"/160

1st mile: under 7 minutes - a total new pr for me!
partitioned into 5/10/15 for 20 rounds
66 min. (don't know the seconds)
All kipping pullups, all pushups from toes except for 9 from knees

Did this last summer (june?) in 1hr 20min with all jumping/gravitron assisted pullups, and almost all pushups from knees or on a bench. Quite an improvement, I think. Yay CF!

M/23/190

As Rx'd, no vest.

46:19

Got my youngest brother to start Crossfit today. Figured a half Murph would be a good way to break him in. He's 16. I told him if he starts now, he will be the most in shape kid on the football, basketball, and baseball teams. I think he is convinced. I have two more brothers to win over and we'll have a Crossfit family.

M/16/162

Half Murph: .5 m, 50 pu, 100 pu, 150 bs, .5 m, no vest

30:30

M/18/5'8"/135lbs

WOD as rx'd with no vest:

Justin: 41:03
Mo: 47:30

time: 51:06

1 mile runs out/back from house - - hilly road.

1st 3 rnds: 10/20/30

Remaining rnds: 5/10/15

rugged pain

Oh yeah, i broke my stuff up like so:

5 push, 10 pull, 5 push, and 20 squat. Seemed to work pretty well. Push ups are my nemesis.

M/19/190/5'6"
As rx'd (no vest) - 50:59

Almost forgot to post: As rx'd 43:38

I need to pace better, the last mile took me 11 minutes! I just couldn't do anything but walk. Do any of you consume gatorade or those jelly things during the longer WOD's, or is the point to just go with what you got?

Last time I did this I did it in 58:54 Angie-style with 80 jumping pull-ups and 100 knee push-ups.

This time I did it RX'd Cindy-style (no vest) in 43:47! And that's on top of my legs still being really sore from the Thrusters on Wednesday. No complaints here.

M/43/175

as rx'd (no weighted vest)

44:19

pullups took forever....

first murph
as rx'd (no vest) 53:30 with a little extra distance on both miles

"Mruph"

as Rx'd

33:36

1mile 6:30
20rds of cindy finished and starting 2 mile at 25:30
2mile 8:06

Thats another one of those workouts that you finish and think I can do anything if I put my mind to it. Had a similar feeling after doing EVA.

Good workout!

Anthony (M/29/170)

Deadlifts
45x5
135x5
225x1
315x1
405x1
445x5

"Murph"
Run 1 Mile
100 Chinups
200 Pushups
300 Squats
Run 1 Mile

Time: 33:43 (PR)

Deadlifts felt okay, but I was a little distracted by what was coming next. First time with Murph, was hoping for sub 40, very pleased with sub 34!

Due to time constraints, scheduled a 1/2 Murph:
0.5 mile, 50 pull, 100 push, 150 squat,0.5 mile

23:30
f/35/153/5'7 with jumping pullups
m/35/160/5'10 with 20# in backpack and deadhang

Broke up sets into Cindy (5-10-15).

M/38yoa/156lbs.
WOD: as rx'd - 52:17

42/170

I have been having a great week. I think it has a lot to do with being properly hydrated and eating "right".

WOD as rx'd - straight Murph

1 mile - 8:07
100 pullups - 8:48
200 pushups - 9:19
300 squats - 8:12
1 mile - 9:03

Total - 43:30 PR for straight Murph by about 7 minutes

This is the first time I have done a "straight" Murph in a long time. It usually takes me about forty minues to complete a "Cindy style" Murph. I probably could have cut about 10 minutes off my time if I have broken into sets.

as rx'd:

33:28

This was my first time trying "Murph" since I found out about CrossFit. Oddly enough I did the exact same workout when I was with the Marines in Pensacola. Both times I did it "Cindy" style. It's the only way I can avoid doing jumping PUs or incline pushups.

49:27 PR

40:38

On treadmill, which I found easier.

St Jean with Dean

Scaled to Brand X pack "1/2 Murph"

Run 1/2 mile (4:52)
50 pull-ups
100 push-ups
150 squats
Run 1/2 mile (5:51--gassed!)
Partitioned into 10 sets of 5/10/15

30:19 compared to 28:19 when I did the Brand X puppies mod (only 7 sets of 5/10/20)

Happy with this as I am at much higher altitude now (~4000 ft)

F/58/5'6"/136

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23/151

WOD as rx'd with 20# backpack

56:02

One of most mentally challenging WOD's I've experienced! I have a pr of 35ish without an extra load, but the 20# extra changes this WOD completely!
Love it!

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as rx'd, first time doing this workout:

39:31

pullups/pushups/squats done cindy style.

M/40/5'10/195

"Murph" as rx'd w/30lb vest - 44:02

Jodi (F/29/108)
Mobility Drills

Squats
45x5
95x3
135x2
155x1
170x2 (PR by 5 pounds WOOT!)

"Murph"

Time: 43:23 (automatic PR since this was my first Murph - haha)

Overall, I'm happy with tonight!! I finally have "Murph" under my belt. It's a good feeling. I know my squat build-up looks odd but there's a method behind the madness, I swear. :)

58:01 (Seriatim)

F/25/107

rx (no vest) 10-20-30 format

52:53

I did it! I completed a full murph without scaling! I thought this day would never come. My time is terrible of course... Next step sub 45 ! I love crossfit!

33/210/6'/male

73:41 as rx'd
all the sets were split up until failure.

Sorry that was 57:53

57:25... did it 100-200-300... next time i'll do cindy style... brutal

42.24

M/32/218

"Murph"
First time...
1 mile 10 20 30 x10 1 mile
32:56
Done at the Edmonds Boys & Girls Club track, used the kids playground rings for pull ups.

19/M/190#/5'11

45:42 with unpartitioned sets
1st mile in 6:02, 2nd mile in 7:48

I realize now I took too much time on the pushups and I really could have burned the squats more. 35 min Murph next time around even if it makes my arms and legs fall off.

M/36/6-0/170

1 mile
10 sets of 10-20-30
1 mile

41:41

57:29

David
M - 32 - 5′10″ - 175 BW

DROM (dynamic range of motion) x 10 minutes

WOD as rx’d with twenty pound vest: 1 hour 17 minutes 24 seconds
WOD as rx’d with no vest on 070629: 1 hour 36 minutes 50 seconds

Notes: This is only the second time I’ve completed Murph. This time I wore a 20 pound vest and managed almost 20 minutes faster than the first time which was almost a year ago.

Did a Jumping Murph. Distances and Reps were as Rx'd but I had to sub jumping pullups.

1 hr 24 min 5 sec

Broke the reps up into twenty sets of 5-10-15. When I started that last run both of my legs starting cramping... never had that happen on a run before i must have done some work today...

22/F/170
partitioned 5-10-15
first 3 sets #95 on the gravitron
last 17 sets jumping pull-ups
51:04

M/35/6'2"/185lbs

31:48! PB!

m/27/5'8"/150

Wow, this is really hard!!

1 mile at 6:00 min/mi
100 pull ups
200 push ups
300 squats
1 mile at barely an 8 min/mi

total: about 1 hour 10 min. The pull ups are definitely my weakest area; after the first 20 I ended up having to do sets of 5. Oh well, something to work on. Can't wait until the next time I get to try this one!!

First time on Tues, Feb 18, 2008

61:58

Next, Sat, April 9, 2008
51:03, 155 ahr/170 mhr

Crossfit works.

M/23/150

"Murph" w/ 20# bookbag
1.2 mile (that's how far away from the park I am)
100 pullup (on soccer goal post)
200 pushup
300 squat
1.2 mile

60:06 (the extra 20# is killer)

40/M/165

Warmed up with jump rope, then
"1/2 Murph"
1 mile run(6mph on treadmill)
10 rounds 'Cindy'
1 mile run
54:13

A couple things jumped out at me. 1) Cindy's a bucketload tougher after a mile run than after cfwu. I was gassed after 2 rounds. Kept 'almost' quitting after every rep of the next 8. 2) The last mile 'run' was murder. It took 14 of the 54 minutes. Ouch. That being said, this would have killed me a year ago. Thanks, coach!

One more thing. Does anyone have a favorite stretch for the chest after a wod like this? I'm trying different things, but keep ending up feeling tight later.

M/22/6'1/185

"Murph"

as Rx'd

1:02:01

Used 20# vest for first mile and first half of all reps. Split pulls/push/squat into 20 rnds of "cindy". SHOT.

M/46/5'9"/178
58 min
as rx'd

Think I could have run faster but just a newbie.

40/M/185

CFWU w/no pullups

Murph (1st time)
1 mile
10 sets 10/20/30
1 mile

55:03

46 - 6' - 210#

As RX'd (Less vest)(listed as an option)

33:40 (PR)

Note to self: Done at station 9.

South Lake Tahoe Fire Dept. Station 3. B shift.

Captain Koeppen: 47:38
Firefighter/ "Para-maybe" Davis: 48:20
Firefighter/ Paramedic Anaya: 44:44

M/18 yo/175 lbs/6'
I am fairly new to Crossfit (about a month). I play Rugby and I Box, but I can safely say this is the hardest workout that I have EVER done. Period.
I thought I was in shape; but I was wrong... my official time was 1:04. After about Pullup 50, Pushup 100, and Squat 150, I was moving at a snail-pace rate.
Any ideas on how to get my time up on this and others (Angie, for example, was around 43 minutes)? I am attending V.M.I. next year and I don't know if I'm ready for it.

Wow. I didn't realize murph was THAT Lt Murphy from Lone Survivor. Wow. Gives new meaning to the workout. 41:50, without the vest, because I'm no murph. Someday maybe I can do this as prescribed in <30. Someday. The running was like a break.

Do you guys do a warmup on days like this one?

24/M/214

As RX'd

54:00

I am a n00b. But not a quitter...a crossfitter.

I think I'm melting.

1 Mile Run
100 Pull-downs (can't do pull-ups yet)
200 Push-ups (mod against the wall)
300 BW Squats
1 Mile Run

Time: 65 minutes (Lots of room for improvement)

DAMN YOU CROSSFIT.....If you weren't so addictive, I'd quit.

Oh I did it as RX'd

Just brutal. 35:16 as rx'd, no vest.

E171 B Shift

35 M 165# 32:02
31 M 180# 38:02
32 M 210# 46:08

No Vests

RIP Murph

Did my own thing today, as usual, and I kind of cut it short due to lack of time and wanting to get home to see my family.

Did some posterior chain work (Good mornings up to 240x1, 3x8 reps GH Raises) plus I played with a ton of other movements to test the ankle. Finished with Tabata double unders, because Trevor did it, and got 178 reps. That was rough.

Awesome seeing Rob Corson kick soo much arse on Murph today, that boy is on a roll. Well done.

m/33/202
43:06 - no vest

Sans the vest,

56:54 (first time ever)

Rest In Peace, Lt. Murphy

Did 20# db cleans and pushups, 10 x 10 ala the video of a few weeks back...no time for Murph tonight...13:15.

First time doing Murph what a kick in the ass!!
27 YOM 185#

as rx'd no vest
43:18

M/22/180
been doing CF on and off for about 6 months, and strictly CF the last month now that i realized it's the sh*t! this is my first time Muphin...boy was it a doozy :)
5/10/15 X 20
45:08

34:03 as rx'd, no vest

27/M/180

Murph as RX'd with 20# vest and no partitioning...50:16.

This was my first time with the vest and without partitioning. It was brutal!

.5 mi run - 3:50
First 5 rounds - 11:11
Last 5 Rounds - 14:56
.5 mi run - treadmills were shut off and so I went outside and ran/walked around my gym 4 times - 9:03 - Probably more than .5 mi, though.

By rounds, I mean 5 pull-ups, 10 push-ups, 15 squats.

M/32/165 and F/30/105
Added an extra item to work the abs:

1mile
20 rounds of:
5-pullups
10-pushups
15-squats
8-ab rollers
1mile

45minutes flat! Awesome but painful.

Didn't post total time. It was 39:01.

52:26 - only managed 40 pullups, 80 pushups, 160 squats - and have a 6 day old newborn baby

Murph
broken into 10,20, and 30 respectively
53:54
First Murph, I love Crossfit!

34m5'10"202#

35:29 mile#1=6:50, mile#2=7:52

24f5'6"110#
halph-murph: 800m run,50 ring rows,100 push,150 squats,800m run.

29:52

The squats were the hard part. The second run, too. I did it without a weight vest. For my first time.

45:30

First mile 6:50, last mile 9:00

'Murph'

Rowed 1700m

57/M/189 42:55 Previous 44:04

47/F/127 44:43 Previous 45:46

Cully, all the blessings of Parenthood on ya

First time doing Murph.

w/ 17# vest, broke up push/pull/squat into sets of 2s,3s,4s... as needed

Time: 55:26

Squats were the easiest and that last mile was a smoker, finishing in about 13 minutes.

1st time doing murph.
1 mile-7:58
pullups-5x20
pushups-10x20
squats-15x20
1 mile- 10:00

total time was 42:22. my goal was 50:00.

"Murph"

73:17 wet and rainy temps 55.

as rx'd (no body armor) 35:30 PR by 11 minutes. It's strange but I saw several others with similar times that were also PRs by similar amounts.

1st time on crossfit 1st Murph:

1 mile 9m
10x6 & 5x3 pull-ups
10x20 push-ups
20x15 squats
1mile 10m

M/43/6'1"/170

First time doing Murph.

As Rx'd (but no vest) = 54:39

I'm not real happy with the time. Running in the rain did not help.

Broke it down like this, which after it was done I realized may have hampered my time.
5 rounds of 10 Pullups/20 pushups/ 30 squats, followed by
10 rounds of 5 Pullups/10 pushups/15 squats

Next time, I will just keep going with the 10/20/30 sets, because I took too much rest in between sets, and even if each set had been twice as hard, I would not have let myself rest anymore, so fewer sets = fewer rests = shorter time! RIP, Murph.

27F/5'8"/168

1 mile run (TM)
100 pull ups - 70# on gravitron
200 push ups
300 squats
1 mile run (TM)

broken into 4 sets of 25-50-75

41:07

next time ill try 60 or 50 on the gravitron....

Doing Murph was the end of my 4th week in CF. When I first looked into CF a month ago and saw "Murphy" I said, "Holy Heck, NO WAY!!!" When it came up this morning I said, "Ok, let's give it a try." Not only has CF improved my fitness, but also my mental toughness as well. So...with that said I just completed my first "Hero" and thank Murphy for giving his life for his country and inspiring me and others to push ourselves to the limit.

1st Mile= 6:00
Pullups: 3x12 & 4x16
Pushups: 3x40 & 4x20
Squats: 3x60 & 4x30.......all done in 20:30
2nd Mile = 7:00

My time as Rx'd: 33:30

42yo/m/5.11/170

40y/o M
75" 202#
ugly, but asRx'd:
54:17

M/46/145

"Murph"

At the track
With 20 lb medicine ball in backpack.
Broken up "Cindy" style
First mile 8:01, Last 8:40

45:40

m/34/175

No vest.

45:20

First time with Murph. WOW!

M/29/160/5'8"
no weight vest
1 mile run
broke sets up....10 pullups on rings, 20 pushups, 30 squats X 10sets
1 mile run
49:46
first time doing this....loved it

Great workout today left me exhausted.

as rx'd but ratched up push-ups to 200 ring push-ups

49:47

m/30/6'/245

as rxd minus vest or body armor
59:58

Fawkin' nightmare!
58:57

After the run and pullups I was at 19:30
Took 10 minutes for the pushups and 20 minutes for the squats.

M/26/175/5'10"

as Murph as RX'd

49:39 last PR 52:00

Treadmill run, did it in order.

Read Lone SUrvivor and was extremely impressed with what a badass Lt Murphy was. Murphy's Ridge will not be forgotten. Kudos to Marcus Lutrell for telling the story so well

58:57

felt great. I love this one it took me 42:10. My goal was to beat 40:00. I still can't think of a vest yet. I don't think I would ever finish.

There is a short haired girl in Newport RI who can knock out some
pull ups puts most men to shame just wanted to give her a high five

43:21

First Murph

Time to get serious about push-ups

42/5'8"/186#

1 mile/100/200/300/1 mile with 20# vest

59:54

m/44/5'10/170

As rx'd (no xtra weight) 44:30

F'n awesome workout! Wasn't sure about how I'd go so did 20 x 5-10-15.

I read the last years post by Grund ( Comment #21 - Posted by: Grund at October 11, 2007 9:20 PM ) and it really motivated me to keep strong. Hell, after what Lt Murphy and his mates did, what little pain I endure is insignificant. Their courage pushed me through the last 2 unbroken sets and the last 400m's of the last mile. If you haven't read the account posted by Grund...DO IT!

Crossfit...education, motivation and liberation!!! Thanks.

Holy jeez. First time out with Murph.

As Rx'd.
52 min and change.

62 minutes...... ARG!

Murph humbled me, but I won't let up!

Almost puked 47 min. 1 mile 4 rounds 25 pull ups 50 push ups 75 squats then other mile

Jumping Murph too.
Got to round 7 in 42:08, in 32 degrees (90F) and 70% humidity. Ran out of water and where I work out they have taken all the faucet heads off to stop people stealing water. Got dizzy and stopped! Sorry Murph, next time I'll take more water (like 3 litres instead of 1.25)

36M/5'11/199

Modified Murph (The hotel doesn't have anything close to a pull-up bar)

1 mile run
sub'd 100 0ne-arm row (40lbs)
200 Push-ups
300 Squats
1 mile run

10 x 10/20/30

45:47

That was awesome, I can't wait to do it again with the pull-ups next time! Good suck!

Could only do half Murph today, 24:00.

Ok, a couple of things. First I was just watching a tribute to Mike Murphy and Danny Dietz, and Axe, as well as a video with Marcus Luttrell describing the events that took their lives. That being said I do this WOD with a deep sense of respect and gratitude for the life Murph lived and the sacrifice he made for us and his guys. Secondly, I'm an idiot and did the WOD wrong. I did 1 mile run, 100 pull-ups on rings, 200 push-ups, 300 sit-ups, and 400 squats, 1 mile run. It took me 1:52:12. I didn't set any speed records, and managed to forget how it was supposed to go.

With 20lbs (backpack sucked for running and kipping):

57:50

First Post

Murph 78.18 min

1 mile
68 pull-ups ripped hand
200 push ups
300 squats
1 mile (thought my legs were going to fail)

M/45/6'/175/7500'

WOD - 35:10
no vest, Cindy style

Murph at 6000'!

as rx'd: 38:15

badass

36/m/5'11"/160

Murph as Rxd with 26lb IBA vest

1:13:42

Smoker!!!

Black Dragon 7

123m

woops, it wasn't as rx'd because i didn't use a vest, still felt great for the first time though.

20/m/167

As Rx'd

42:38

pullups: kipping
pushups: chest-to-deck
squats: painful with serious DOMS from the thruster-fest of a couple days ago, but still A to A.

partitioned pyramid-style

45:28

Honored to do this WOD

41:53

Treadmill runs
5-10-15, 20 rds

41/F/114#
Outside at sunny Camp Pendleton
No vest
1 mile run
4 sets of:
25 pullups - mostly jumping
50 pushups
75 squats
1 mile "run"
45:35

With deep gratitude for the sacrifice of Lt. Murphy, may he rest in eternal peace.

Thank you also, to all of you who are willing, like Lt. Murphy, to give your lives for this great country, especially my Marine Corps husband who is doing his CF workouts in the desert.

Semper Fidelis,
Mary

F / 70" / 28yrs / 171.5lbs

Ouch....I mean just damn OUCH!
I did the full miles
--1Mi.: 8:31
--50 jumping pullups: (I just got some chalk, it's great!)
--100 Pushups: (to the knees at 30)
--150 Air Squats: (edges of vision starting to blur)
--1Mi.: 9:01 (don't remember parts of it, but that's the time the
treadmil gave me.)
--Total Time: 42:49
--Avg. HR: 154

Age 52/BW 250# Row 2K/100 pullups (jumped)/200 pushups/300 squats/2K row. Pushups/Pullups/pushups/squats partitioned into 20 sets of 10/5/10/30 respectively. (59:16); slower than last "MURPH" but truer to form. Fair winds and following seas, LT.; Semper Fi.

38/m/185

outside run
as rx'd
36:04

50 DU

CFWU 10-8-6

WOD: 1:03:30 No Vest

Ben 50:43 as rx'd formerly
known as Spartacus @ 45
Brian 50:39 as rx'd
Maryann 28:30 Pack 1/2 run 50/100/150
Rick 49:22 touch and go pull-ups
otherwise as rx'd
William 1:18:40 band assisted pull-ups
otherwise as rx'd
Luke 42:00 as rx'd
Coop 46:00 as rx'd

brutal... push ups killed me

as rx'd no weight

55 min
10 pull
20 push
30 squat
x 10

M/54/205lbs/71"

as rx: 49:15 no vest

First time. That was fun! I had to guess on the mile. I feel as if I was running a 7:30 pace, but I completed my loop in 9:30. Hills.

My total time was: 53 min.

I know I can do better next time Murph comes to pay a visit!

1:01:26

Didn't know that I could partion, will look forward to that next time around. A lot of rest time could have been filled with squats.

32/m/5'9"/188lbs.

Completed my first Murph
42:38 with 20# vest
What a killer.
I'm about 3-4 months new, and am having a blast. This is my 1st post on the main site. Take it easy everyone.

First Murph, as rx: 60:15 no vest, then went to work at the county jail, 1500-2300 it was a long shift

Murph

48:50
1st mi 8:50
2nd mi 10:10
sucking air at Denver altitude...

M 37 5'10" 152.5#

First time as RXed.

(partitioned the pullups, pushups, squats as 5, 10, 15)

100 pullups = PR (ripped calluses off at 77 last time I attempted 100)

Big cramps on the run home.

1:12:05.35, HR: 170 avg, 189 max.

35:00

40 y.o.m/5'11"/177

as Rx'd minus vest

Partitioning as follows:
1mi. - 7 min.

10 rounds of:
10 pulls
20 push
30 squat

1mi. - 10 min.

46:20

Get In Where You Fit In

Dust storm settled enough to brave an outdoor workout. Raining mud early morning before.

CFKU - Balls of the Eagle!

1/2 Murph
run 800m
50 pullups
100 pushups
150 Squats
run 800m

I6 - 22:57
1LT Shults - 21:45
CPT Eanet - 23:30 (jumping pullups)
Cindy style for all

I just started CF about a month ago. I love it. Have not worked out in 10 years and started up with basic lifting and was getting very bored very quickly. CF gives me a reason to get into the gym and to push myself. Thanks

My question is I have read posts about doing the pull-ups "Cindi" style/method. Can someone please elaborate on that? Thank you

PS Finished Murph in an even 60 minutes

29:20
as rx (no vest, no partitions)

Great workout. Need to try this with the vest.

m/25/167/6'

subbed 1600m row for running.

cindy style

36:26

whew. I think rowing is harder than running

#622 - Brad

"Cindy" is another WOD. As many rounds as you can is 20 minutes of 5 pullups, 10 pushups, 15 squats.

20 rounds of that just so happens to add up to the required reps in "Murph".

Male 28yo, 6ft, 80Kg, Aussie Law Enforcement
1.5Km
100 pullups - Partitioned 25, 25, 15, 15, 20
200 Pushups - " " " " 50, 50, 25, 25, 25, 25
300 Squats - " " " " 100, 100, 100
1.5Km

First attempt - 78.42
Shock factor 300%!!!!!

Awesome workout, when i can move again in a week or so i'll try and get under 60 mins!!!

M/51/165 Saturday 5/03

BRUTAL (multiple exclamation marks)

WOD: 54:55

Partitioned PUs, pushups and squats "Cindy" style - 20 rd. of 5/10/15. Mile runs on TM. My legs felt like lead on the second mile. I weighed 162 when I finished, so I sweat out 3# of water.

I didn't rip open any calluses until the second to last round :)

MURPH
1 mile run,100 pull ups ,200 press ups, 300 squats, 1 mile run 42.30
didn't realise you could partition to 5,10, 15 ,or whatever.legs were like jelly when i started 2nd mile just after 300 squats ,but eased off after a while .next time will split and should go a lot faster!

m/28/82Kg

1.6 KM
(10 pullups + 20 pushups + 30 squats) x 10
1.6 KM

Total time 41:09

BENTO

As rx

Without extra weight

40 minutes by wristwatch

I dont know who Murph was , but he was tough bastard that's for sure

27.m.6'4",230LB

59:32

Did in sets of 10,20,30 and running on treadmill.

Goal was to break 60 min.

This was my first time doing this one.

51:38
without vest

35/221/6'2
rx'd, no vest
47 mins

Ooops

in the heat of battle did
1mile
100 pushups
200 pullups (!! Gravitron for last 100...thought I was doing something wrong..)
300 squats
1mile

no mixing sets up though I broke each exercise into 25's

58 mins

now I see what I did wrong, ah well

34/m/81kg

5/3/08 35/m/70/175
"Murph" 57:37 broken sets but in order.

as rx'd w/ no body armor 41:54 first ever attempt

58:10

I decided to try Crossfit as a supplementary workout routine to my martial arts, and what's the first thing that pops up? Murph, of course.

1 mile run
4 x 25 Cheater Pullups
4 x 50 Push-Ups
3 x 100 Squats
Skipped the last mile because we had to go to a party, but I had enough gas to finish it in 10 minutes or so.

Exactly 1 hour for what I did. Didn't stagger the reps, because that's un-American.

"Murph"

no weight vest

time = 45:20

BRUTAL! 39:42 as rx'd

200# 46m

as rx'd 46:15; splits of 8:28, 26:59, 10:49

My first Murph! It's been nearly a year of Crossfit and I never really felt up to this, but today I knew it was time. Satisfying to finish, but extremely really hard to do.

Pack
800 M
50
100
150
800 M
26:34 last time 29:08
tam 23:11

cfwux2 modifed

"murph" scaled to "pack"
28:31

800m
50pulllups (no jump)
100pushups
150squats
800m

(used Cindy format 5pulls, 10push, 15sq x10)

26:36 - estimated 1 mile, 5:10:15 (x20)

M/38/214

37:23

PR by 4:59. Huge jump from last fall...I'm stoked.

58.38
Gravitron pull ups at 125#
girl push ups

What an awesome workout! Had to dumb it down to my level but it still rocked my world. Totally wasted today (saturday)
1 mile @ 7.7 mph
10 gravitron with 1/2 bodyweight
20 regular push ups
30 dumbell squats with 35 pounds
1 mile @ 7.0 mph

took me 57 minutes

43 m 6' 208#
40:51 pr by 6 min. 5 lb heavier last time, and having a 25 yom to compete w/ helps tons.
trying to drop to 200#, should help times immensely-hope to be there by next linda.

m/40/205

43:08

M/36/140/5'-5"

1st ever Murph, as rx'd, @ home, runs on TM, cindy style, 44:07.

27/m/185

44:30 w 20lbs backpack

broke it cindy style, had to run it on a treadmill

Murph as Rx'd with no vest

Runs on hills in subd and hill to main road

Kipping pullups, chest to deck pushups, med ball squats

36:10 (PR)

Two things:

1. Crossfit introduced me to a healthier way of life
2. Murph introduced me to Pukie...I will be getting that patch by the way.

76 minutes (1st Murph)

Damn!!! I thought I was gonna die by the end of this! Although I didn't make my goal of under 1 hour, I came close.

1:01:06 (1st Murph)

52:37 Holy Crap! Just another where I felt like quitting or scaling through the whole thing. Glad I didn't.

71:40 - 1st Murph, 2nd week of CF. Partitioned as 10/20/30X10. 39/M/230

After a couple of years of traditional bodybuilder style workouts, it was time for a change. CF is pretty awesome.

^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^
^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^
^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^

First "Murph" No vest

38:30

N: 38:56 (pr).
J: w/ 28 lb body armor 39:18

First week of CrossFit. Here is how I subbed "Murph".

No vest.
1/2 mile run
25 jumping pullups
50 pushups
75 squats (partitioned "Cindy" style)
1/2 mile run

16:40 total time. Then I laid on the ground for three minutes breathing like a winded asthmatic.

M/48/150
Subbed push-press for pushup (rotator cuff)

54:04

Must still be suffering from thruster/PU WOD.

39m/6-4 215#
1mile run
partitioned sets
sub jumping pull up for the real deal cause I am weak!
1 mile run
42:08

31/m/245#

no vest - 52:10

40m/5-10 205#

God bless Murph! First one today. He got the best of me! Only managed 1/2 of the pull ups and pushups.

1 mi run
partitioned sets
50 pullups
100 pushups
200 squats
1 mi run
total time: 37:08

30/F/155

1st "Murph"- 55:21

Broke it up 20 sets of 5/10/15

First half-
Mile
Regular and kipping pull-ups
Regular push-ups
Full squats

Second half-
Mile
Jumping pull-ups
Knee push-ups
Full squats

Wow.

25m/5-9/190#

as rx'd, dead hang pullups and 20 pound ruck
5/10/15, 20 sets
46:15

Second week doing crossfit, this is great. thanks, im hoping over the next few weeks I can improve a ton.

160/M/30

42:48

my best yet!

this was the 2nd wod i ever did and that was about 8 months ago.

anyone who does this in under 40 minutes is a beast.

27/m/170/5'11"

40:29

split pullups, pushups, squats 10/20/30 for 8 rounds and then 20/40/60

first mile: 6:28
2nd mile: cramped and took about 10-11 minutes (had to walk half of it)

28/m/5'9/183

first murph.
no vest.
cindy style 5-10-15

50.31

I went out a little too conservatively...I know i've got a 45 in me. i think. i hope.

25M/6'6"/245lbs

As rx'd w/o weight vest: 41:10

Cindy style. Held back too much. last run still kicked my a**, but i could have pushed harder on the body weight exercises.

45:38

I did the tape thing for my hands and what a difference. I also followed somebodys advice about partitions. I did 10/20/30x10 in 24 minutes I suppose. So tape and chalk, plus partitions. I'm not as devestated as the last time I did this shortly after my son was born. I thought I was gonna die coming in at 54:00 or some sad number.

Petey

34/m/190
2 months into CF
52.10

54 mintues as Rx'd

****************
10/20/30X10 no vest, 6:20 1st mile, 8:30 2nd. Cramped in mid-back during last mile. Stopped to stretch. Good beat down! 45 min.
****************

34/m/315/6'3

Did as rx'd x .5 w/gravitron

1/2 mi run
10 x 5 - pullups
20 x 5 - pushups
30 x 5 - squats
1/2 mi run
26:28s

Felt like pukie at end, feel like a truck hit me today.

I like.

38:50

ran 1st mile in 6:30
took 1 min to get from track to pull up bar, then another min to get back.

As Rx'd

45:07

M/25/197

54:33 as Rx

Had to do Murph on the following day in order to do it with vest... Miitary OTV with both bouncers(ceramic plates).
Warmed up with mile kitted up and started the clock on the 2nd 8:00
Did Cindy 20 rounds 26:00 minutes
Almost stopped on 2nd mile and finished with 47:55 (pr) since it was my first murph.

m/37/175

47:57 no vest

partioned it cindy style. strong enough to do, but was really held back by cardio ability. first run on tread at 1 degree incline in 7:30, who knows on the last one. maybe 9:30 or so.

Cramped bad on second mile. Ouch.

No amount of workout-based platitudes could express my respect for the man this is named after. Thank you, Lt. Michael Murphy.

52:35- 2 minutes faster than monday which was my first crack at murph

Last 32 pullups were on gravitron. Think im going to try the 5/10/15 approach next time.

31/M/171
Stretching WU
Partitioned 10/20/30
Mile 1 6:40
50 kips, 50 jumping pullups
Mile 2 8:05
Had to break after 8 rounds with 28 on the clock D2 gym closing. Finished at satellite gym. 45 total minutes.

Oh yeh... Military with an L and... M/43/175

lost my crossfit virginity today. had never done a squat (or deadlifts) before, so i spent an hour with a trainer learning to do squats and deadlfts.

afterwards, did the wod, without the squats, since i was already spent.

32 minutes -- did 20 sets of 5 pullups and 10 pushups. mile runs were 6:20 and 6:30.

if all days are like today, i'm going to die.

M/40/6'2"/200

1:04:41 @ 75% reps

Should have done it "Cindy Style." Probably would have been able to do all of the reps in much less time.

Disappointing.......

42/f/5'3/115

as Rx'd with sideline breaks coaching a newbie in the middle of my 200 kips :)

=59:17

M/28/190/6'0"

No vest. Split Pullups, Pushups, squats into 10/20/30. Last set of 30 squats, got 6 reps in and then had back spasm. About 58 minutes at that point. Couldn't continue. Not a good day.

27/m/180

30:34
1mile
100 pull ups partitioned 10x10
200 push ups 20x10
300 sq 30x10

40/M/175

It's always an honor to push through the hero WODs... This was the fouth time I've done Murph, and I felt very strong throughout. I ran the miles outside for a change, which felt great compared to the treadmill.

As RX'd: 29:57 (a HUGE PR by more than 6 mins!!)

43:00
Cindy style
43/m/185#

27/m/180

30:34 (partitioned no vest)
1mile
100 pull ups 10x10
200 push ups 20x10
300 sq 30x10
1mile

27/m/180

30:34 (partitioned no vest)
1mile
100 pull ups 10x10
200 push ups 20x10
300 sq 30x10
1mile

21/M/5'4/146lbs.

Time: 40:40
Hardest part for me were the pull-ups...I attempted 11 x 9 + 1 more in the end, but I had to go to 5-7 reps toward the end

42yom / 149

34:05 as rx'd 2:10 over my PB but still a solid effort

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

Post - Nothing

34/m/202

52:55
7:15 first mile

10/20/30 split is definately fasted.

28:10 and 28:20 for me and buddy

#692

That looks the like the best way to partition murph, I haven't done this WOD in a while, so I was a biut rusty in partitioning

34:40
This is my fave! It definately forces you to dig deep. I usually do my first run in about 6 1/2 minutes and then bust out a max set of 25-30 really good non-kipping pullups then I just try to get in max sets of 10-15, kipping on the last few. I try to get these done in about 8 minutes
Pushups I crank out in 1 set
Squats...hurt. I try to do them 75-100 at a time and then it's on to my second run which take between 7-8 minutes! A brutal workout but I love it.

Kay -
63 minutes - I rowed 2k, instead of ran 1 mile each time. Also... did jumping pull-ups.

M/22/215

Rx'D

38:40

Split up the workout 10 sets of 10,20,30

"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
39:39

37/m/175/5'9"

As Rx'x with 20# body Armor

1.15 mile run- 8:55
10 rounds Cindy-19:05
10 rounds Cindy-19:30
1 mile run- 9:39

Total: 57:09

Notes; First time with a vest, sucked but could have done better. The vest was a mental obstacle only on all exercises. Tired, 3050 ASL, Gravel track with hills.

HHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

Katie - 26/135, 50(assisted pullups)-100-150
41:02

Nic 28/175, WOD as rx'd
43:48

HHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

M/27/5'5"/217

69:46

1 mile run: 9:06
100 pull-ups (30 kipping/70 assisted or jumping)
200 push-ups
300 squats
1 mile run: 12:30

damn, that was hard

79:40 (no vest)

first mile 8:20ish

first half broken cindy-style, all pull-ups body weight

second half pullups on gravitron w/100#, variety of partitioning schemes

last mile around 10 min i think

despite the abysmal time, i'm really happy about 2 things:

made it to 50 pullups before going to gravitron. never done more than 30 in a day before.

during angie a couple weeks ago, had to break up pushups into sets of 5 for much of it, and even failed on the last rep of a couple of these. this time did twice as many pushups total, never less than 10 in a set.

still slow and weak, but getting stronger.....

28/6'/240

wow...1st ever attempt at the Murph....did the half...

22:34

43:00 as rx'ed (with 20# vest)

always brutal. Kind of disappointed with the time.

I am not sure whether this or Eva is harder. Linda is my least favorite WOD, but that's just because I've hurt my back so many times being sloppy with it.

21/m/71kg

As rx'd (20lbs backpack): 1:06:56

That last mile is the hardest thing I've ever done in my life.

50:49
no vest

41:15, as rx'd with body armor.

44/m/159#

"Murph", as Rx'd

40:58

That second mile is one of the most brutal units of work in all of x-fit.

As Rx'd (without the vest) I need to get one soon.

39:02. First time doing Murph. Love it

1/2 murph

Took me about 56 minutes. It was my first murph, so thats a PR. Not sure if I love murph or hate murph yet.

As Rx'd
1hr03min01sec
(1.5mile runs instead of 1mile)

31/m/5'8"/175

39:30 as rx'd

Male/38 years/6'1"/198

Been doing Crossfit for 6 months- COMPLETELY addicted. Everyone is sick of hearing me talk about it.

Finally de-lurking on comments board to commemorate my first Murph.

Knew it was going to be tough. Had to embrace the suck, big time.

Murph as rx'd, wearing 20# vest. Completed all of one exercise before moving on to the next. 1:37:12. Butt-fugly. But at least I finished it.

You guys & gals rock.

08.05.03

Murph 49:45

Rowed 1600 m for the runs
100 pull ups
200 push ups
300 squats to ball

Did all of each exercise before moving on to the next. Broke up in small pieces e.g. 10's on the pull ups x 10 and 10 or 15's on the push ups

08.05.03
Murph - 39:45

Subbed 1600 m row for the mile run at beginning and end.

59/m/175/74"
"Murph"
59 min

Did the running portion on the road for the first time. Treadmill is on the blink. This was more satisfying, anyway.

Did pull-ups any way I could to complete. Push-ups were the easiest of the 3 groups. However,
What a dope! Thought I read 300 situps, instead of air squats. What a blister I have on my tailbone. I think I could have improved the time if I had done the reg w/o. Oh well, I'll just offer it up.

God Bless you Murph, and the other Heroes as well.

MURPH!!

1:17
It was ugly but I love it!

I am new to crossfit, chunky and frequently feel like vomiting during the WOD's but I will get there. I want to climb a rope like Jolie.

Murph following the house rule:
58:56

That second run is Sysiphus' rock and seriously added to my time. First run was 8.5, but the second was s-l-o-w. Cranked the pullups and pushps, but them squats and last mile. Ouch. Hats off you you studs and shereos with the wtd vests or armor. We who are about to pass out salute you.

48/m/145
mile-8:00
5-10-15*20=18:40
mile-7:20
34:00

Was going to "Scale" this WOD by taking a second rest day. (Too many exuses to list). Then I thought about SWA, not having to wear my IBA here at home, LT Murphy sweating it out in the desert.

First time this WOD (No IBA).

1 Mile Run with hills, 40F & rain.
80 Pullups 3 Sets 20 + 2 Sets 10
160 Pushups 3 Sets 40 + 2 Sets 20
240 Squats 3 Sets 60 + 2 Sets 30
1/4 Mile run + 1/4 Mile CD
3 x partial "Pukey credits".

46:55

Note to self: Don't do CF after dinner..

Thank you Coach & LT Murphy.

m/32/164

as rx'd (non-weighted) 44:04

11 minutes better than last time. The first time I did this WOD was almost two years ago. It took me about 1:13:00 and I did most of the pullups on the gravitron. 44:04 isn't a spectacular time, but I'm definetly getting better.

no murph, rest day, getting ready for empire state game tryouts...

Did a firefighter "Murph" today. Bunker pants, coat, and airpack,no helmet or mask. Killed me!
1:15:45

Modified
first 4 miles 32:20
pull ups 10:54
push ups 3:32
squats 7:51
1000 meter swim with body armor 27:40
second 4 miles 47:20

SMOKED!!!!!!

M/24/180

in the midst of finals, couldn't resist though.
done rx'd, 20# vest, cindy-style--1:04:57.
proud to finish rx'd, not too proud of time but think i went too hard out the gate w/a 7:29 first mile

You know... I don't know which is worse, "Running with Angie" or this..
First time ever doing Murph, and I really did not like him all that much.
Ran with tac vest/body armor, roughly 40 pounds.
44:30.
feeling pretty good now though.
Love this stuff!!!

Murph
as Rx'd
broken into 10 sets
54:18

M/165/23/5'10"

As Rx'd: 35:52 (first time)

27/m/167lb/6'3"

First time...hope to RX next time. Pullups where

800m
75 pullups
150 130lb pulldowns
225 squats
800m

53:07

27m/200/6'1
ran 7.2 miles 52:25
pu's pu's & sq 19:45
mile run 6:30

First Murph, No vest, partitioned 10,20,30

WAM 39:05
Casey 39:15
Ty 45:04
Kriby 45:04

34 M 195

As Rx'ed

47 Min

First "Murph"

31 M 172 70"
As Rx
35:30

46:40

33/M/185

As Rx'd, no vest, no armour

36:04

10/20/30 splits

"Murph" w/o body armor:

42:15

I broke it up into 10 rnds of 10/20/30. I think that was a pretty good way of knocking this one out. A tuff WOD for a tuff guy!

S/F
Katz

Male/165lbs/66"/29yo

39:20

RIP Murph

Did Murph on Saturday as rx'd less the 20lb vest in 45.09. Carol with gravitron and push-up from knees in 51.06. Both knew we had done a workout. I couldn't speak at the end. I'm not surprised this is a 'Hero Workout'. RIP Murph thanks for the legacy.

m/26/6-4/215

As RX'd

39:43

29/M/5'11/72kg

First ever Murph.

As Rx'd (no extra weight)
Split into 20 rounds Cindy-style.

54:17

A big feeling of satisfaction for finally doing this one. Congrats to all the other first timers.

48:28 as rx'd w/ 4 flights of stairs before each 1 mile run

First ever Murph. As Rxd. No vest.
It was everything I thought it would be.

6:50 - End of first mile.

49:45 End of PU, Push Ups, Squats.

58:05 End of 2nd mile.

Sets of 10/20/30 through the seventh set.
Broke set 8 (PU 80 thru 90) into 5/10/15.
Last set did all 10 PU, but had to break up push-ups. Why is the push-up holding me back?

I love how this stuff exposes all your weaknesses.

Had to take longer breathers than I wanted to between sets(I would have preferred no breathers), but I felt Pukey lurking.

Also stopped .5 into the second mile to ward off Pukey. (Sorry, Murph) But, I finished my first Murph in less than one hour.

No Marathon I've run compares to this stuff.

Thanks, Coach.

R.I.P. Murph.

28.f.140

1/2 murph

70# assisted pull ups
knee pushups

34:02

M/40/195

Before starting I guessed that my theoretical best would be 70min (based on my Angie times, & my awe-inspiring 11 minute mile time)

Mile: 10:25
10 sets of 10 jumping pushups, 20 pullup, 30 squat
3:23
2:24
3:05
3:08
3:33
4:09
3:34
4:04
3:36
3:01
Mile 14:34

total: 59:02
Breaking up the pullups and pushups must have made them go much faster than doing them all at once. I had to further break up the pushups by doing 10, then 30 squats then 10.

Wow. A lot of fit people here. I have been doing CF for about a month now and love it.

23/M/175
1h27m
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run
No vest

23/m/175

1h27m
No weighted vest.
1mile run
100 pull-ups
200 push-ups
300 squats
1mile run
Attempted 10/20/30 but all sets were broken. Hard workout and glad i finished it.

Full Murph - 49:07
Did 5/10/15 PU/PushUp/Squat breakouts

No time but I'm guessing it was around 45 min. I broke it up into 10 PU, 20 PU, and 30 SQ then completed 10 rounds. It was much easier that way mentally.

36/m/225
Murph:
1 mile
20 sets: 5/10/15
1 mile

49:03. PR by 10 min!

25:40
no vest, 1% incline on tm
broken into 10x (10-20-30)
Mile 1: 6:35 - Mile 2: 8:30

25:40
no vest, 1% incline on tm
broken into 10x (10-20-30)
Mile 1: 6:35 - Mile 2: 8:30

OOOHRAH!! this was pure PAIN!
M/35/214
First Murph,as RX'd but no vest (PCS'ing- all packed away)

Total time: 59 Min
The Pull ups are KILLING me!!
Did all of each before moving onto the next excersize.
Looking forward to getting to San Diego and getting started down there.

20/m/150

No vest
1 mile run
20 rounds of Cindy
1 mile run

38:11

1st timer on Murph! Very happy 32:19. Broke lifts down to 10/20/30 and miles on the treadmill.

Wow that felt awesome!

Partitioned the workout into 20 sets of Cindy...
Subbed pullups for assisted pullups

1:07:27

1:13 w/ 16 lb vest that weighed 24 lbs at end of wod vs
1:15 w/ 16-lb vest 12/5/06 vs
1:05 unvested 8/18/05.

guess i've been avoiding this one. did 10 sets of 10/20/30. pull ups unbroken. mile 2 ugly--walked and ran slowly.

First Murph ever...

37:20 cindy style

I really paced myself from the start and google mapped the 1 mile (conveniently from my doorstep to my gym with a little detour). The splits were:

1 mile: 6:41
10 rds: 10:35
10 rds: 12:03
1 mile: 8:01

The ridiculous thing is that I wasn't 150% dead at the end. I think I could knock off a couple minutes if I went a little harder on the rounds, but I didn't want to die out when I had a good pace going. First for everything and lets just say I'm PUMPED with this one.

42/m/167

Ran on treadmill 8.4 @ 1%

10 rounds of 10-20-30

7.5 @ 1%

30:01

34/M/158/68" (Total - 53:42)

1st mile: 8:30
Broke down sets of Pull Up-Push Up-Squat:
10-20-30, 10-20-30, 8-20-30, 6-20-30, 6-20-30, 5-20-30, 5-20-30, 5-20-30, 5-20-30, and 5-20-30. Did last 30 pullups on gravitron with 15(60lb) and 15 (100lb).
2nd mile: 8:45

Great workout, I'll feel it tomorrow...and the next day!

45/m/70 kg
3xCFWU, no back ext., reduced pull-ups
Murph for the first time:
1 mile (approx.) run
100 pull-ups
200 push-ups
300 squats
1 mile (approx.) run
Time 70:20
Looking forward to see if I can move at all tomorrow :-)

47:10 as rx'd, no vest, cindy style
35/m/180/5'10"

1st murph, felt anxious at the start and coulda, shoulda woulda pushed harder. Excellent workout but not a Fran sensation at all. I suppose that is all my fault for not pushing enough. Oddly enough squats were the toughest part.

Jeff @ home
Runs outside.
Pull ups, push ups, squats-Cindy style.

30:59

M/39/5-11/168
Well, I finally did "Murph" today. I had a goal, if you can call it that, of 50 minutes total. But I had no idea how the first mile (7:10) would kill me on the other exercises.
Seven Cindy's in, I felt like I was going to puke, and I was thisclose to quitting. At 10 Cindy's, I wanted to quit. Of course, I didn't quit.
Got done with the 100, 200 and 300 at 59:28. F*ck.
Second mile took 9:30 for a total of 71:28. My god, every time I think I've done the hardest workout to date, along comes another. After so many pullups lately, the inside of my right elbow is shot, my hands are callused claws and my back aches.
I'm seriously impressed by the folks who do this in 40 minutes or less. I'm four months on the program, and it kills me. But in the best possible way.
Joe

First Murph as rx'd

46:59 (Cindy style)

First wod on home-made pull-up bar and loving it... coulda pushed harder through the sets of Cindy and will definitely shave several minutes off for next time.

Thank you, Coach.

We are all in your debt, Lt. Murphy.

38/194/6'1"
200 ABS
As Rx...48 minutes
5 minutes on the recumbant bike.

EJEJEJEJEJJJEEEEEJJEJEJEJJEJEJEJEJJJEEJEJEJEJ
M/34/170
1/2 MURPH
1MILE --7:15
50 PULLS
100 PUSHUPS
150 SQUATS
18:43
TIGHT ON TIME TODAY

"Murph" done cindy-style
42:11

First Murph, been doing CF since March 08.

did murph as rx'd cindy style 5/10/15 with intercepetor body armor and tac vest totalling 18-19lbs. First mile pretty good pace, first half of pullups/pushups/sqauts at a good click but i started cratering at that point and had to suck it up to finish last set of squats at 41 minutes. Last mile run musta took around 16 minutes at a slow shuffle until last 600 meters, finshed at 57:54.

Completly humbling, can't wait to do it again

rest in peace Lt. Murphy

m/21/205
no vest, 20 Cindy rounds - 5/10/15
53:40

25/m/200

As rx'd, no weight vest. 5-10-15 split.

46:48

First Murph. Will try 10-20-30 split next time. 20 rds is just too intimidating.

1 hr 1 min 59 sec

Not very good

No vest 20-40-60 split

m/43/6'/??

1.2 mile Run
50 Pull-ups
100 Push-ups
150 Sit-ups
200 Squats

37.34

As rx'd Cindy style no vest
38:49 First Murphy

murph on water

subbed rows for runs
no weight vest
no cindying about
row 2000m 7.31
100 kipping pillups - sets of 10 then 5
200 pushups - worst part -sets of 10 then 5!
300 squats sets of 30
row 200m 8.01

57.25

33/m/210

39'17"

49 minutes

<<

55:51

<<,

33/M/175

46:20 as Rx'd

This is the first time I paid homage to the late, great LT.Murphy.

1:07:26 with 20lb vest.

That's one hell of a workout. I'm very sore!

fourth day of crossfit. Scaled to 1 mile, 50 pullups, 100 pushups, 150 squats, 1 mile.

40 minutes

my intensity was pathetic. I can tell that I need to push myself ALOT harder. Lesson learned. Will not scale this one next time.

M 21/#130/68"

First mile was broken in half due to a call. Finished mile and did the other stuff, broken into 10, 20, 30, and then 5, 10, 15, then mile run. About 40 minutes.

as rx'd

26:25

m/18/143#

i could barely stand up after words

Sweet first time. 24.5 pound ruck sack. 45 min.

m/21/165

broken into 10,20,30...after half way 5,10,15

39:36

1st mile in 10:15
4 rounds of 5/10/15 with kipping
6 rounds of 5/10/15 with jumping
2nd mile 13:58
Total time of 49:37

43:00

scaled pulls to 60 b/c shoulder injury
no vest

20080504 1630
CFWU 15 x 2 (0 PU, 10 x 2 ring dips)
WOD080502: 'Murph': for t run 1.6 km, 100 PU, 200 Push Ups, 300 Air Squats, run 1.6 km, partion as needed; Cindy partioning, no vest, runs in vibram fivefingers (half gravel road...ouch!), t = 50:00 even

Did the first mile(7 min.), half of the exercises, and the second mile(10 min.) wearing my body armor. I had to take it off half way thru the exercises, because I was burning up(hot in iraq). I wanted sub 35. Oh well.

39:11

On Course

Rope jumps and stretches for warm up.

WOD as rx'd 32.42 (No vest)

Slower then last time. Legs were stills sore from the thruster/pull up workout

1/2 Murph. 44:30:00. Phew!

1/2 mile run
50 Pull-ups on gravitron
100 push-ups
150 squats
1/2 mile run (had to walk for one minute or so since my legs just wouldnt move after the squats)

To think that I kinda enjoyed this..must be only a x-fitter who can say this. After a while, the pain from the pushups and the squats were just something to block out and just work thru.
A full murph next time!

3/4 Murph:

1 mi. run
50 pullups
100 pushups
150 squats
1 mi. run

47:00

cindy style, ran outside probably a little more than a mile just to be safe.

58:19, pr by 4:58

51:33
Not Rx'd as runs not with weight/body armour

27 m 5'9" 180

As Rx'd (No Vest)

47:50

40:15

did neighborhood loop for 1 mile
PU's, PU's and squats in ~ 19 min

No Murph today. Ripped skin off left palm in two places. I taped my hands for pull ups for 20 minutes of "Frant"tic exercise but got tired on 8th round and switched to chin ups and dead lift grip chin ups. Sweaty palms just couldn't take the stress of the kipping chin ups.

A good treatment for the hand tears is to cut off the excess skin, hit the wounds with Hydrogen Peroxide, let dry and cover with "DermaBond". If you clean around the wounds with the peroxide to remove skin oils, the DermaBond should last you two to four days, depending on how your workouts tear at it. Cover with tape and it should be fine.

No Murph today. Ripped skin off left palm in two places. I taped my hands for pull ups for 20 minutes of "Frant"tic exercise but got tired on 8th round and switched to chin ups and dead lift grip chin ups. Sweaty palms just couldn't take the stress of the kipping chin ups.

A good treatment for the hand tears is to cut off the excess skin, hit the wounds with Hydrogen Peroxide, let dry and cover with "DermaBond". If you clean around the wounds with the peroxide to remove skin oils, the DermaBond should last you two to four days, depending on how your workouts tear at it. Cover with tape and it should be fine.

Did 5 rounds of the following;
400m run, 30 push ups, 30 sit ups. Took 17:55.

sick. :o(

54:52 mins 10/20/30 no vest

As Rd'x 55:00 min (no vest)
This is my second post ever
been doing crossfit on my own for a year. Doing Murph was a personal goal of mine. Honor to meet him.

subbed 7mins orf high intensity jumprope per mile, the rest as Rx'ed in 10 sets of 10/20/30

41:23

Everything was sweet relief after the pullups, and the last 7 minute jump rope bordered slapstick comedy. Awesome workout.

First time doing this one. What a brutal way to start the day off.

as rx'd (broken up Cindy style) 41:07

Anand S:

half Murph (800m run,50 PUs (50# assist),100 push-ups,150 squats,800m run)

28:21

Today is my first crossfit workout. A trainer at my gym told me about it. I know I'm a few days behind, but I choose the Murph because it looked like a real challenge. I had to use a assisted pullup machine for the pull up, but other than that, I followed the routine to a T. I wore my heartrate monitor and burned 779 calories in 1:06. Awesome workout! M-30-185-5'8

8 minute hard cycling
50 (greatly) modified pullups
67 pushups (arms gave out twice!)
130 squats (got bored)
8 minute slightly less hard cycling

And yes, I'm sore today. But it's good sore.

Modified Murph:
1 mile run
100 assisted pullups (-50#)
200 incline pushups
300 squats
-done Cindy style (10X10/20/30)
1 mile elliptical trainer
54 minutes

24 yoF 5'9" 150

pullups w/ 12 in box
rest as rx'd

41:25

30/m/200

53min 30sec as Rx. No vest. First time doing this one and surprised myself!

F/24/150 lbs

pullups w/ 12 in box
rest as rx'd

41:25

"Murph" with no weight

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

36:08
--------------------------------
Compare to 071012

"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

Murph
9607 = 36:18
0508 = 44:00

29/m/167

36'09

as rx'd

stewyd you slackin?

m/29/210

Time: 45:04
(Completed 1 mi, 100 pu, 200 pu, 300 su in 34:00)

Notes: Compare to 54:02 in July 07 (with 30 lbs body armor) - means I need to work on long, bodyweight stuff and runs. This and Barbara just crush me.

I'm new to Crossfit and almost crapped myself when I saw this! Intense and I love it!!

No Weight, 54:35
and kept down the vomit luckily

Made this up from last week. Murph as Rx'd (no vest) in 44:11. Broke all rounds down Cindy style, and did 20 rounds of 5-10-15.

33 year old male 5'10" 190 lbs

M/49/5'10"/181

As Rx'd (No Vest)

42:03

41/m/205#

MURPH as Rx'd

partition 10/20/30, no vest for runs

45 mins

alternatley felt pukey and heart exploding, great workout

33/M/195#

42:58 as rx'd

m/29/195
Murph first time with body armor (weighed approx. 10 lbs.)
50:16. Just happy I finished it. I almost didn't wear the armor because I didn't think it was heavy enough to make much of a difference. WRONG! My time was 12 minutes slower than with no armor. I should've had my first Pukie but I choked it back because I was too tired to go to the back door and let it go. A 20lb vest would've ended me.

Skipped the WOD. Rode down to to Panama City for Rolling Thunder w/Melissa.

M/39/185

A few days late due to a hockey tournament and my daughter's first communion (and subsequent backyard party that lasted all day).

As rx'd, Cindy style with no added weight:

38:44. A PR and 4 minutes better than last time.

More better faster

M/28/175

I did this cindy style as well.

40:18

first time.

First mile came in quick 6:40.

M50/170

44:45

ten sets of 10/20/30

29 M 6'0 188

39:45 minute Murph As rx'd

not new to crossfit ,but it was my first Murph.it is a Great workout, I will feel this one in the morning.

37:48

"Murph" as rx'd (No vest)

45:38

Partitioned 5/10/15 for 20 rounds.

Dan D.
www.CrossFitStickers.com

29:39 mile run route had a couple of good hills
10 sets of 10/20/30

33 y/o male
222 lbs
6'3

Just getting back into it again after a 2-3 month hiatus. Scaling back a bit so I can move in morning.

3/4 Murph (no vest)

.75 mile run
75 pull ups
150 push ups
200 squats
.75 mile run

34:30

53:55 w/ unbroken sets

30:10 yeah!!!
did 12, 24, 36 X 7, then 8, 16, 24 X2....its all about the planning!

Age 35
BW 150#
As Rx'd:

33:38

murph today for the first time with 24# vest

1:07::43

yah! it was tough...then 87 burpees. always lookin to improve!

Loved every second of this! Took 41:11 to complete and my heart rate was sky high the whole time! I'm a trainer @ CrossFit Springfield (Next Level Fitness Academy in Spfld,MO); if you liked Murph, try this:

"Mhire Pain Train"
1200 m run
30 thrusters
30 push ups
30 SDHP
30 push press
30 box jumps
30 dips
400 m walking lunges

2 rounds for time!

as rx'd, partitioned - 42:26

as rx'd (no vest)

35:39

1 mile - 6:41
20 Cindy's in 20 mins - 26:38
1 mile - 9:01

That was a corker of a WOD.

Thanks Murph

M/39/188/5'10"

42:33

10/20/30 Cycles First 7
5/10/15 Cycles Last 6

Holy Crow!

Was that harder than I expected!

M/40 yrs/210 lbs/6'2".
wore 20 lb. vest
46:50

8:30 run to start
10/20/30 cycles the whole way
Brutal run of 11:00 at the end.

Had my knee fixed about 2 months ago and am able to run after 2.5 years. Fun to do!

Humble night!

Much respect to everyone and especially to those who are in the 30 minute mark or better! Monsters!!!???

Jennie: 26 F 160# 5'9"
"Murph"
56 min

M/34/192

As rx'd.

58:30

33/M/186

32:12

male 30 5'10" 71kgs UK

no vest

52.43

nearly sick twice

#35 - Just add 1 - 2 fat and protien blocks per day. I always feel better eating nuts and cheese just before bed when My body will be doing most of its recovery. I also don't wake up hungry that way.

38.47

37/m/5'8"/145

Murph
10/20/30
39:54

as part of my daily wu I do alot of planche,presses
and free standing hspu work.
Plus I GTG with all three all day long.

I did two consecutive free standing hspu's today
and pulled off a straight arm press, stradled while
in the handstand position and then lowered into a planche.
YEAH for me but I was only able to hold the planche for about 2 sec.

Im getting there.

CrossFit Snohomish-Trainer *Jeff Vale*
1:06:12
Last mile ran and walked.Right hip still acting up both calves cramped.

M/29/196

24# vest

1 mile = 7:22
Cindy style x 20 = 24:22
1 mile = 8:20

total = 40:04

*This was brutal and was my first "murph".. I used a vest with plates and some gear*

Looked like I jumped in a lake when I was done.. was realllly hard to breathe that last mile.

Thankyou Murph!!!

m/24/206/6'3"

did 3k bike instead of mile run
58:51
did it straight trough, 100, 200, 300
i thought that i had a pretty good time but i didnt...there is no one around that will do any of the wods with me. so i have no gauge. i could have gone harder on the body wieght stuff.

Rowed my miles instead of running - the rest as rx'd
42:00 Rett
46:00 Code

As RX'd w/body armor

86:29

broke up into 3/5/20

Hoyah Murph

NNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNN

1ST MURPH

59:24

I WANTED TO DIE!

NNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNN

Been looking to get into crossfit for awhile, I guess not really used to some of the Olympic weight lifting moves, but I decided I needed to get over it. Murph will be my first crossfit workout, definitely going to break it up, and will need to do wimpy assisted pull ups, but going for it.

did this first thing this morning on empty stomach, felt weird, no energy.
CFWU + scaled down Murph to 50-100-150. Time 28 mins.

39:40

42:40
with 20lbs Body armor.

42:40

w/ 20lbs body armor

Greg's Warm up..

Time as rex'd 32.21

3 minutes slower then last time...

due to a knee injury I'm sure about that!

44/m/158/ 5 11.5

Murph

1600m crosstrainer
100 c/u
200 p/u
300 squats
1600m crosstrainer

No partitioning. Mind you, no added weight either. 40' by analogue watch

as rx'ed

no cindy'ing aka no partitioning.

53:00 minus about 5-8 minutes that i had to wait for the guy on the pull up bar to finish...ugh.

Subbed deck dips for PUs (no bar at home)

Otherwise as Rx'd

43:23 (pr)

Charity-
"Murph"
runs outside
mostly Cindy style w/ about 5 sets of 5 PSU's, 5 PLU's, 5 PSU's, 15 SQ's
30:33

22:39 - 10 X 10/20/30 - didn't do runs b/c limited time

previous = 46:36 - 10 X 10/20/30
previous = 53:34 - 10 X 10/20/30
previous = 55:54 - 10 X 10/20/30

age 18 bw 170
36:58 with no vest
done in order on track in downpour. pullups on goalpoast.
this was by far one of the funnest workouts i've ever gone through.

as rx'd. broke sets up into 10 pullups, 20 pushups, 30 squats

TIME - 44:31(PR)

disappointed...6:20 first mile and 9:15 second mile. plus my sets really dropped off, though was happy that at least all pullup sets were unbroken

as rx'd. broke sets up into 10 pullups, 20 pushups, 30 squats

TIME - 44:31(PR)

disappointed...6:20 first mile and 9:15 second mile. plus my sets really dropped off, though was happy that at least all pullup sets were unbroken

I think I just saw on the NBC Nightly News that the Navy is going to build a ship named the USS Michael Murphy. I believe it's the same guy as this workout is named for.

Today (5/7/08) he would have been 32.

Joe

m/24/5'8"/152

As rx'd, no body armor, Cindy partitions:

41:04 (PR)

Started getting chills in last round of Cindy and had to drink a half liter of water before last run.

M/36/170

Called this "downtown DC" Murph
Lap around the elipse (.57 mile). Run to GWU law school pull-up bar - 9 minutes in> 100 pull-ups (10 sets 10), 200 push ups, 300 squats, then run back to the elipse for 1 final lap. Time: 61 minutes. Man, it was hot. Gotta remember to take a water bottle next time. Hooah!

48:22 1st time doin "murph" what a sweatstorm.
GOD BLESS LT. MICHAEL MURPHY!

$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$
"Murph"

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

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.

10/20/30 split. Some PU's were jumping.

49 minutes

23/M/150

58:12. Completed each exercise before moving on.

All pull ups jumping (b/c the bar was just that dang low.) Although yesterday I did 10 count them 10 full kipping pull ups. I have had the pull up it was the recovery that escaped me. Now I have nailed it. Bummer I didn't get to use them today.

Broke up the sets 10/10/15/10/15
54:21

I can see taking 6 minutes off this time next go around.

43:54

that hurt...

M 35/158 Completed on 7MAY2008
CFWU subbed Pull-ups with Burpees
"Murph" w/o vest
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run
53:25
hats off to you LT Murphy...RIP
Serious Metcon - Thanks Coach!

1/2 as Rx
36:11

34 m 175

As rx'd (no armor)
partition 10-20-30

1:17

F 35

1mile row
45jumping pu
80knee pu
120 sq

~40 mins

m/30/227

58 minutes

1 mile run (8:39)
67 pullups (45 with 40-70 lbs help)
133 pushups
200 squats
(broke each in four parts- 16 pullups, 33 pushups, 50 squats)

No second mile

I look forward to finishing next time.

Hey, given a shout out for my friend and client Steve B he did " Murph " last night 1st time.
60:03.23 when he first started with me in March he could hardly do 25 push ups GOOD JOB STEVE !!

WU: light dynamic stretching
WOD:
- no armor, 10-20-30 sets.
- Times:
- mile 1: 7:00
- 5th Set: 13:00
- 10th set: 19:14
- mile 2: 27:41

Day 1

1 mile 8:00
30 pullups broken into sets of 5-7
50 pushups broken into sets of 10-15
squats....didn't happen.
1 mile 8:00 on treadmill behind GREAT view at Gold's Gym

Death

Day 1

1 mile 8:00
30 pullups 76 lb assist broken into sets of 5-7 10 min
50 pushups broken into sets of 10-15
5 min
squats didn't happen
1 mile 8:00

Death

-ran to/from gym - less than 1 mile - roughly 5 min there and 5:44 back
-split into 10 sets of 10/20/30
-kept clock running throughout - even while entering gym and getting to pull-up bar
37:51 (37:59 last time)

39m220

58:30 w/o vest

7:00 mile on treadmill at 1%
20 sets of 5/10/15 reps, only squats unbroken, jumping pullups last 50
8:30 mile on treadmill at 1%

30:M:5'9:165

Total: 29:50 (no vest)
Mile 1: 6:25
10 sets of 10/20/30
Mile 2: 8:06

Mark S:

Mini-Murph (800m run, 50/10/150)
slight jump PUs

24:13

Kevin L:

Mini-Murph
ankle assist PUs

29:31

Rebecca S:

Mini-Murph
ankle assist PUs

21:52

Kristin R:

Mini-Murph
barely assist PUs

31:37

Mike F:

as rx'd

43:33

Jessica B:

Mini-Murph
barely assist PUs

22:41

25/m/175

36:38 (new PR)

Posting late

Murph

For time:
1 mile Run (subbed 1000 row)
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run (actually .7 m run because my estimate based on footstrides was too low)

About 58 minutes, but i lost time taking stuff out of gym into my car before last run.

Partitioned 3-10-15

as rx'd, partitioned 5-10-15, 46:06. This was the closest I have been to puking. Great workout!

1 mile in wind and rain
100 pull-ups, in 17 sets
100 push-ups, in 8 sets
100 squats, in 7 sets
1 mile in wind and rain
51 minutes final time.

25/6'2"/195
as RX'd 39:30
broke up reps like Cindy, 20 sets of 5-10-15
sets 11-16 sucked, great work out!

32:M:6':195

Total: 32:48 (no vest)
Mile 1: 6:25
10 sets of 10/20/30
Mile 2: 7:50

35/m/180lbs/71"

Murph - no kipping on pull ups

1:12:57

CFWU
10 sets of 10/20/30
no vest
40:43 - 080509
M/47/198#/72"
(44:11 - 071012)

as rx'd

30:13

split into 10/20/30 for 7 rounds, then did 6 rounds of 5/10/15

As always, a tough transition for at least the first 250-300m of second mile run.

88888888888888888888888

cfwu x2 no pull ups

2000m row 7:35

20 x 5/10/15

2000m row 7:50

45: 12 total

next time will do 10/20/30
i think the small sets made it easier then it should be.

8888888888888888888888888888888

27/m/236

1 mi run
100 pullups
200 pushups
250 squats
1 mi run

43:09

54 Min 35 Sec

38/M/180--Syracuse NY
Was having trouble walking because of "20 minute Fran" two days ago..eesh.
And then:
As Rx'd: 38:25 (PR -1:30)

Ran the last mile with a "chain gang" trot..I don't think I had more than 6" stride...

Breakdown went something like:
1st mile +/- 7 min
Pull: 20/13/7/10..then 5 reps x 10
Push: 50/25/15/10/15/15/15/15/15/15/10
Sq: 50/25/25/30/20/30/20/30/20/30/20

27/M/6'3/228

1:01:32

31min 29 seconds.
I did 5/10/15 by 20 rounds for the pull up's/push up's/squats. Average heart rate 171BPM.
My first time doing Murph. I loved it, what a work out!.

missed

mom
9.26 mile
30 push ups
40 sit ups
60 squats
9.20 mile

Meyer- no weight as Rx'd- 48:16
Godfrey- 54:50
Plunk 1/2 murf- 42:25 w/ lightning break

m/34/5'9/176

CFWU - 2. 5 PU each set.
2 sets superman raise.
No Burgener

Partioned. 10-20-30.

44:10

1st mile in just over 6:00. Last mile closer to 9. Literally had to swing legs at hips upon starting second mile. Quads recovered after 400m or so.

Need to check distance on mile. Ran outside.

EFX level 8 for 7 min instead of run. Messed up - situps instead of pushups. 65 minutes

145lbs/31yoa

I'm on a midnight shift in a hotel so had to make this a quick one. So I trimmed it down a little:

1 mile run
50 pull-ups
100 push-ups
150 squats
1 mile run
Time: 25:41

I wore my Level III body armor and partitioned to 10 rounds of 5-10-15. Also, the treadmill in the hotel gym only went up to 7:30/mile pace, which I could've done faster, at least on the first mile.

M/24/195

Hell of a way to cure a hangover

37:40 as Rx'd no vest

80 Minutes, but completed.

My first Murph, i have been xfitting since mid-oct 07.

33:52
1 mile run - 6:00
20 rounds of cindy
1 mile run - 6:55

I think I can get below 32:00 (cindy pr 24). For those of you who do this with a vest and/or under 30 min all I can say is WOW.

19yrs 155lbs 5'8'' 53:55--Not as bad as I expected

5/14/08 1st Murph. At section. Left body armor in my locker on purpose.
1st mile 6:33 on treadmill.
pullups/pushups/air squats 10/20/30 for 10 rounds
First 5 rounds done at 20:50
Finished at 51:20. Last mile hamstrings cramping.

M/33/200

As Rxd 42:30

roughly 1.2 miles around park

1:19:40
Only 10 sets of 5 / 10 / 15 = 50 pull-ups 100 push-ups and 150 squats
Lionshead track while watching kids
Next time shoot for 15 sets in same time

Rx'd
Push ups hands on cinder blocks, feet on milk crate for greater ROM.
1mile 6:38
5rounds of 10-20-30 17:43
Next five 10-10-10-5-10-5-10 31:14
1mile 39:04
5-15-08 Rest day yesterday with moon ball.

5'10 180 male 29y/o 39:17 as rx'd

split up 1 mile/10Pullx10/25Pushx8/25Squatx12/1mile

Love It!!!!!!!

Murph as 1st Crossfit WOD

53.38 mins - thought I was going to die

37:28
(no vest)

43/m/66

first a hedonistic dinner at Maggiano's and 4 glasses of wine

got home, kind of pissed it was so late, WOD as Rx

45:24

PR! forced myself to introduce myself to pukie, first time ever. All in all glad I did the work out

26/m/5'9"/170lbs
54:56

53:28

I did this without the 20# vest or body armor. Tried to pace myself through this with the goal of finishing, but hoping to get done under 50 minutes. My first time doing this WOD. Ran my first mile in 8:32. Partitioned my pullups, pushups, and air squats Cindy style: 20 sets of 5 Pull-ups, 10 Pushups, and 15 Squats. It took me 35:06 to get through the 100 pullups, 200 pushups, and 300 squats. Ran my last mile in 9:50.

53:28

I did this without the 20# vest or body armor. Tried to pace myself through this with the goal of finishing, but hoping to get done under 50 minutes. My first time doing this WOD. Ran my first mile in 8:32. Partitioned my pullups, pushups, and air squats Cindy style: 20 sets of 5 Pull-ups, 10 Pushups, and 15 Squats. It took me 35:06 to get through the 100 pullups, 200 pushups, and 300 squats. Ran my last mile in 9:50.

ouch.
48:30
25/50/75 split x 4
crossfit here i come

As rx'd in Longmont Colorado at 5000'.

Pullups on the rings.

38:25

Beat PR by 1:25

been putting this off lately...

as rx'd, pull/push/squat done pyramid style eg 1 pull/2 push/3 squat, 2/4/6 on up to 10/20/30 and back down.

39:07,

still under 40 but 30 sec slower than last time. Not bad for longer transition time (upstairs) and sharing space/pullup bar a bit more. Still aiming for under 35 (sub-20 cindy, 7:30 miles). Next time it comes around, hopefully I'll have my pullup structure built.

38/m/65"/155#

Murph(-)(Rein)
40# MTV body armor
800M - 3.40
60 Pull ups - 16.28
800M - 17.40 - 21.15
120 Push ups - 44.28
800M - 46.55 - 50.28
180 squats - 61.40
800M - 65.22 - 68.40

1 mile row - 50 pullups - 100 pushups - 200 squats - 1 mile row
41:30

45/m/196
as rx'd 1:03:41 1st "murph"
broke up into 20 Cindy's
last mile was like running in water, boy was that tough

my kit weighs 40lbs so this might take a minute

M/39/78kg

First mile in 6:14, pullups, pushups and squats (20 rounds of 5/10/15 ), second mile in 6.44.

27.57

I am in nowhere near the shape that you guys are in, but I hope to be one day. I will have to spread this workout throughout the day, but come hell or high water, I WILL finish it!!!

m/45/154

47:59

Alot slower than last time.

38:42 - Pullups, pushups and squats done straight through before starting the next exercise.

Pullups to collarbone height, no chest touch and broken into sets of 10s. Left shoulder cranky....did nothing to make things more challenging during pullups.

Pushups broken into sets of 5s, again to spare my left shoulder. Chest, belly and thighs touching deck with full elbow extension.

Squats below parallel with full hip extension. No breaks, just a slow even pace.

Second mile run painful....took me 1/4 mile to get my legs back under me. Finished strong.

***

I'm very sore from yesterday's workout at the very well attended and tremendously fun CF Milwaukee Multi-Affiliate gathering. My calves, traps, glutes, hams and triceps are stiff and not happy. The workout Ryan created was pure evil:

Row 1000m

Immediately followed by 6 rounds for time:

Deadlift x 10
Hill sprint to fence; vault or climb fence
Fall off fence and continue hill sprint to next fence
Fall off fence again and wobble to top of hill
Burpees with pushup and overhead jump/clap x 10
Run/hobble down stairs back to deadlift station

The object was 6 rounds in under 25 minutes. I managed the 6 in 23 something (I think - I was in a complete daze by the end). Everyone agreed that the hill was absolutely the toughest part of the course. It kicked my butt and left me whimpering, no doubt about it.

24/m/250

as rx'd

used my IBA (28lbs)

53:45

20/m/169

First time ever doing Murph...as Rx'd 57:00...that was the absolute best workout of my life, bar none...keep them coming.

30/m/199.0
as Rx'd
44.39

sucks!

First time doing a full murph as Rx'd, 38.53, blacked out and fell down after the second mile. Early to bed for me tonight

Steve
M/46/170

subbed 1500 meters rowing for each mile run

53 min

31 M
First CF workout in 2.5 months. I felt it too.

1/2 Murph on wheels.
26:37

120 Cal on bike (5 min)

50 Pullups
100 Pushups
150 Squats

120 Cal on Bike (8 min)

22 M 170
mile 1- 5:45
pu/ps/sq - 19:45 - too long
mile 2- 6:15
31:50

as rx'd

strict pullies

wanted to break 30. next time

f/42/150/5'4"

1:03:52 rxd

m/19/al

51:13

m/19
thing kicked my butt and i am so not looking forward to todays (8/26) front squats
51:17 as rx'd

as rxd on tuesday

oct 2007 as rxd but reduced run took over 38 minutes

today full distance, reps, etc...
42.20

My first Murph...

No vest otherwise as rx'd

Broke into 20 sets of 5 Pull ups, 10 Push ups and 15 Squats all unbroken.

Both runs were on a treadmill at 3% incline.

Total time 43:43

I was ok with my time considering that I have been sick for over a week and this is my first workout back.

Murph Light (no vest)35.57 cindy style, fingers touch floor on squats

Rowell/2nd/herrin loop
8/19 (very slow)/9 time breakdown. out of shape from summer slacking :)
end full stretch

old murphs: 32.40/34.52/44.53 non-cindy style

m/ 31/ 6-2/ 245

39:33

I did this Cindy style with strict pull-ups as long as I could and jumping pull-ups after that. I used varying grips on the pull-ups and hand positions on the push-ups. Squat were done in air only with finger tips touching the ground each rep.