wow

seriously? how am I going to get this one done before work tomorrow morning?

wow. never like to see this one. but whatever.

get some

My favorite. 1st class ticket on the pain train. WOOT! WOOT!

I second comment 2. Get there early. Real early.

I love this workout.
Found out we have to start taking the CFT soon. Mines coming up in October. Any other Marines gearing up for that?

solid. thats the best thing I have seen all day. cant wait to go sub 35

ugh oh. this is up there on the list of wod's that make me so nervous i have to pace for almost 1 full hour before i begin.

pacing lis,t worst gets #1

1.) fran
2.) cindy
3.) murph
4.) linda
5.) kelly

Sweet, tomorrow was going to be a bodyweight PT day anyway. Not to mention Murph is my favorite WOD. Lt. Murphy is a REAL HERO.

nadia.....only an hour??????

OH MAN... MURPH

This was a great CrossFit weekend!

I spent Saturday on the boardwalk with Pure CrossFit! They got a booth at a fair and we did workout demos to get people asking questions.
I did a workout and so did my Mama! My brother EthanBoo even got in on the action - he wanted to be like his Mommy so he banged out a TON of Burpees and did some SDLHPs with a baby KB. I'm SO PROUD of my fam. I'm looking forward to visiting Logan and co. on the Island soon. Cool bunch of people.

Spent today on the Island AGAIN! I went to CrossFit Rockville Center with Gillian, Mike and Katie. We did "Grindy" and I did a MUCH better job than I did in Ann Arbor. I like that workout. My butterfly pull-ups are coming along and got to see some video of myself doing them which helped me figure out what I need to do differently.

We put a class through "Tabata Something Else". I was so impressed by the ladies! They wiped the floor with the guys. I noticed that the men LOOKED like they were going to kill the wod and the girls just looked like average women. One more reason I can't stand the concept of "looking CrossFit". You just never know :)

Then I got to put a guy through his first "Fran" Rocked the thrusters with a 45# bar but struggled through the pull-ups. He got WORKED ;)

Thanks for having us guys. It was a blast.

Good times. CrossFit friends are awesome and I love making new ones.

Doesn't everyone feel like they have friends all over? It's too awesome.

AND I had my last beer with Gillian Saturday night. I've been drinking too much the last few months .. wine and tequila... I'm taking a major break starting today. I bet it will improve my performance. We'll see!

I got a couple of my co-workers to commit to doing a WOD with me on Tuesday. I wish this was a day later....

Oh, well. Still going to be fun, and it'll be amusing to compare it to my last time of 50+ minutes.

What does it mean to partition the pull-ups, push-ups and squats? Does that mean I can do 25 pull-ups, 25 push-ups and 25 squats etc until I reach my goal for each exercise or does it mean stick with each one until I complete the required reps for each exercise? Thanks.

haha! I did this work out yesterday!

I brought my time down to

24:39

I broke down it down like this:
1 mile run
10 Pull ups, 20 pushups, 30 squats X 10, 1 mile run

First time I did this work out I did it in 56 minutes :(

What an awesome start to the next three days of Crossfit!!

I got into an argument with my buddies last time we did this one. Can we break the pullups, pushups, and squats up (i.e. 20 rounds of Cindy) or do we finish the 100 pullups, then finish the 200 pushups, then the 300 squats?

Just weren't sure what is meant by "partition the pullups, pushups, and squats as needed".

Thanks

It seems as though several of us are confused about what is meant by partition. Does anyone know for sure?

You can partion them "Cindy" style, #16 (5,10,15)x20rounds. Missed last cycle of wods due to being dead sick, was planning on just knocking out a GI Jane then tabata run.

#13 and #16

You can partition the pull-ups, push-ups and squats just like 'Cindy' 5-10-15 or nay other way. The workout is not like 'Angie' where you have to complete all the reps in order to move to the next exercise.

MURPH....mother F*&%@r,

This will kill me for the week, oh well he's worth it.

S/F

OUCH!

Egads. I'm still sore from "Angie" and that Saturday torture mess... Did someone do something awful to call down the wrath of the CrossFit Gods?

Yay! Murph -- this was one of my first CF workouts after elements and it totally schooled me. Can't wait to see how I perform after a few months of Crossfit training.

AllisonNYC, nice seeing you at "The Rock" btw. ;) I'll likely have the footage ready tomorrow for review; hopefully we have your second attempts recorded.

This WOD is meant to be! I was planning on doing it tomorrow and BAM! Here it is...awesome!

#16 - drew-ct:
Read comment #14 and follow. That is what is meant by "partition." Good luck and try to have fun. ;)

Thanks M@!!! That makes it somewhat more palatable. Looking forward to this one.

Also, anyone interested in the story behind Lt Murphy check out the book titled "Lone Survivor" by Marcus Luttrell and Patrick Robinson.

I always hate seeing new hero WODs, but love seeing pre-existing ones; keeps the memories alive and fresh. When they come up your best bet is to take a minute and reflect not on just the nature of the WOD, but google that sailor, soldier, Marine, airman or LEO's name and learn something about them. Motivates the hell out of me, and gives me the drive to gut through whatever Coach brings me.

From Lt to Lt: fair winds and following seas warrior.

S/F

This one looks like fun!

For some great ideas on how to partition, check out the blue hyper link at top of page to see how people did them last time around.

I personally like the 25/50/75 x 4 split.

3-2-1 Go!

I was at the Cert this past weekend in VA. Beach. Great class, great instructors. I would highly recommend it to anyone that has not been to one. Even if your goal isn't to be a trainer, go for yourself and your own athletic achievements.

Ummm...can I just puke now??

145lbs/31yoa

So I'm out here in Jackson Hole, WY, for work and bought a book for my travels, "Lone Survivor", which tells the heroic story of SEAL Team 10, which Mike Murphy was a part of. I highly recommend this book as you cannot fully appreciate the sacrafice these guys made for us. At the very least, it gives you som true motivation to do this WOD.

With that said. When I finished the book last Tuesday on a midnight shift, I told myself I was gonna do the Murph WOD when I woke up later that day. So I found a weight vest, only 17lbs, and gave it a go. The runs were fine but I found the altitude (6240 feet) did me in and I had to scale the pushups, pullups, and squats to 50, 100, 150. Time was 34:19 for the half-Muph. I should probably read the book while doing the WOD to push me through it.

It says if you've got the weight vest, wear it... Does that mean throughout the entire workout or only the runs? 100 pullups with an extra 20 pounds? Yikes!!!

2nd Murph since I started CF on 080501.

080502 time 57:20

Cannot wait to break 40:00 tomorrow.

That's what CF can do.

Thank You, Coach.

3-2-1 GO!

THIS SOUNDS AWESOME! I've never done it before...I was hoping to have a killer workout tomorrow! What a great way to start the week...first day of school with a killer workout! I'm lovin' it :)

I can't wait to do this tomorrow. I have wanted to do this one since I first read it. Looks like fun, although I am dreading the pull-ups as that is a weak point for me. I hope partitioning helps.

that's gotta be the biggest crossfit box in the country. what is that an old airplane hanger?! lovin the giant posters too. awesome place you got there tony.

Matt W. comment 32, do you wear the vest during the entire workout?

Yup, the whole thing, Murph is just that kind of hero.

Have Fun, Train Hard,

Billy

Watching people get thoroughly destroyed after their first exposure to high rep lifting/ bodyweight metcons has quickly become one of my favorite things to spectate. It starts with just a masochistic excitement because they have no idea what's about to happen to them and you know exactly what's about to happen to them. The best part is the 5 minutes post WOD, when they still have that deer in the headlights look and you know their life just changed. It's great motivation because it always makes me think of my first time and that makes me want to train harder.

Loved the video, Recently I have been looking at tactal systems and man o man is it freaking cool! The high gear is awesome. AllisonNYC was right, the spear system is the crossfit of martial arts. Have to get my brother's fiance into it, she is spooked about being in North Philly and has to do social work where she is put in bad situations. Does anybody know if there any hands courses in Philly or close by?

Can't wait for Murph tommorow, I'm starting the HYBRID program this week, but I can't resist MURPH. Now to beat my whooping time of 53 minutes!

IF I HAVE A VEST THAT IS UNDER THE RXD WEIGHT, SHOULD I WEAR IT?

#39 Matt
Yes wear it, and if you have a backpack you can add the extra weight there.

Video critique,

I am a Jiu Jitsu guy and it goes without saying (and, I believe Tony would say this), the worst place to be is on your back on the ground in a fight for your life. Use that extensor strength to get the F_ck back on your feet or put your opponent on his back.

Have Fun, Train Hard,

Billy

#38 Boo: I think Dana mentioned a course going on in Albany in October. Don't hold me to that but I'm pretty sure there are events close by which I'd like to go to. If I find out any info I'll pass it along to you. Do the same for me?

This is scary and exciting at the same time. Can't wait to do it tonight.

Wonder what my time will be

# 40 Adam

Awesome idea. I'll be doing that.

#42 Allison
Will do

today was a bad day to make up angie...

Adam, Comment 38, Does anyone know of a good place to learn self defence in Philly?

Adam, there is a Relson Gracie Jiu Jitsu black belt in Philly, here is the link:

http://www.balancestudios.net/bjj_home.htm

I think that you'll find that this place is the best place for your brother's fiance to learn how to protect herself.

Have Fun, Train Hard,

Billy

"Murph" was on my mind today. I was just thinking that I would rather do "Murph" than "Fran." But why "Murph" always show up when I have to work 13 hrs night shift at the hospital then do "Murph" after that :P

Oh well...3-2-1-GO

#32 Matt W - the 20 lb vest is to be worn for the entire workout. It's not that bad. Mr. Pukie only visits you sooner so you can get it out of your system, move on and concentrate on the rest of the workout.

My last Murph was 36:12 without the vest. Now that I own a vest it's time to see what my body can do. Not sure how I'm going to break it down just yet. 10 sets or 4 sets. Game-time decision. Hoping sub 40 min with the vest.

ughh.. i've been fearing this one since the first day I started

#46 Billy:
I'm all about jiu jitsu. I love rolling around with men.

BUT for an intro to self defense I'd recommend the SPEAR system to women way before JJ.

Knowing what to do on the ground won't be much help if you get attacked while standing up.

We went learned what to do on the ground as well. 2 birds, one stone.

Wow. I'm sitting here reading the word "Murph".

Suddenly, the beer I'm drinking tastes awful. Bring it on.

Whats the bike equivalent of a 2 mile run, as far as difficulty? Maybe double the time?

Scratch that went (#52). It doesn't belong.

Dan #23: Thanks for doing the filming and the play back.. Looks like I'll get my chance to practice my BFLY pull-ups tomorrow... and practice and practice and practice. ;)

AllysonNYC, comment 52,

I totally agree, I have taken several SPEAR courses, the first one about ten years ago, and Tony's pre-contact cues are the best and the entire SPEAR system is solid. The problem is what do you do after te seminar is over. The Jiu Jitsu place that I recommended teaches Muay Thai, Judo and Jiu Jitsu, which is about as balanced as you can get.

By the way, where are you calling home nowadays? I remember that you were in AZ for awhile, are you back in NYC?

have Fun, Train Hard,

Billy

good god I am still sore from "Angie" now this !!

#46 Billy
I have to agree with Allison on this one. I love jiu-jitsu and Balence studios looks amazing(Might have found a great place for me to roll after I work on Muay Thai), but what she really needs is a high awareness of her surroundings. Like the video of the elevator situation or especially something like the credit card situation. Although I will have to research more to see how good their women's self defense stuff is. Her schedule is pretty tight and that's another reason why a one time seminar would be great, it would get her interested and then maybe she could start training on a consistent basis at a place like Balence studio(and hopefully drag my brother with her(: )

About 4 months ago,I started Crossfit, and Murph was one of the first WODs I was faced with; it was a harsh reality check for someone who, at 40 years old, thought he was in pretty good shape after years of heavy lifting, standard cardio, etc. I was 6'3" 275 then. Now, at 255, I still have a long way to go, but I can assure you that I will SMASH my time from back in May (probably hallucinate and/or puke along the way.)Then the strangest thing will happen, a few hours later, after the rush subsides, I'll actually start thinking about tomorrow's WOD...
because the only easy day was yesterday, right? 3,2,1 go.

Murph.

We'll grind through this WOD in your memory brother.

Billy I forgot to thank you for the link...so thank you. You also wouldn't happen to know of a good Muay Thai place would you?(:

Crossfitters, I implore you to research Michael Murphy or read Lone Survivor in order to gain a better appreciation of this hero.

Adam comment 59, totally agree, but its the "what do I do now that I have been to the seminar" question and the answer is, train hard, often. If you can train with Tony, great, if not, you have to find something to keep the edge sharp, I think that you will be hard pressed to find something better than Balance Studios in Philly.

Have Fun, Train Hard,

Billy

#57 Billy: I agree with you too! Tony did say that SPEAR is a bridge to the next move. Made sense to me. It would be great if everyone could have SPEAR, JJ, Muay Thai and everything else in their tool box. The more skills the better. Obviously.

But for the most bang for the buck.. and more importantly, time, SPEAR is where it's at. I can't believe how much I learned in a matter of hours. After one weekend it's possible to walk out the door and use it. Big difference from other styles which take tons of time and dedication to learn, never mind master to the point where they can be applied.

Everyone should should invest a few moments of their lives to learn from Tony... he's teaching life saving stuff.

Big confidence booster too.. Not like I needed more of that ;)

Adam comment 62, no worries, my pleasure. About Muay Thai, same place brotha man, Balance studios is a great MMA place and they have Muay Thai as well.

Have Fun, Train Hard,

Billy

Murph stats from logsitall.com (online logbook/ranking for cf workouts etc.)

median all (243 reporting): 44:19

median women (13 reporting): 44:15

top 15 men
Position Total Time Gender Approx. Age Bodyweight CF Gym Affiliation
[1] Jami Tikkanen Photo 26 mins 41 secs M 26 175
[2] Jay Geles Photo 27 mins 30 secs M 31 175
[3] Joe Lynch Photo 28 mins 17 secs M 20 150
[4] Richard Hoar Photo 28 mins 24 secs M 26 162 CrossFit Alexandria
[5] Jon Clingenpeel Photo 28 mins 32 secs M 32 152 Home
[6] Simon Warnos Photo 29 mins 32 secs M 25 170
[7] John Walsh Photo 29 mins 35 secs M 27 175
[8] Shane Skowron Photo 29 mins 45 secs M 20 150
[9] Tom Vickers Photo 29 mins 51 secs M 31 170
[10] Peter McIntire Photo 29 mins 55 secs M 24 173
[11] Michael Giardina Photo 30 mins 10 secs M 28 180 CFATL
[12] Peter Dimitruk Photo 30 mins 43 secs M 29 160 CrossFit Encinitas
[13] Bubba Hagood Photo 31 mins 8 secs M 45 160 CrossFit New England
[14] Chris Leach Photo 31 mins 22 secs M 21 120 CrossFit Plano
[15] Adam Barlow Photo 31 mins 26 secs M 31 160 Ft Bragg

top women
Total Time Gender Approx. Age Bodyweight CF Gym Affiliation
[1] nadia shatila Photo 32 mins 4 secs F 30 108
[2] Maria Fisher Photo 32 mins 41 secs F 43 118 Wasatch Crossfit
[3] Jilly G. Photo 34 mins 27 secs F 30 112 BTB
[4] Heather Keenan Photo 36 mins 0 secs F 32 128 CrossFit New England
[5] Jodi Bainbridge Photo 43 mins 23 secs F 30 105 CrossFit Fredericton
[6] Dina Mendola Photo 43 mins 59 secs F 36 123 CrossFit Milwaukee
[7] Sue Chen Photo 44 mins 15 secs F 48 130
[8] Corey Salois Photo 45 mins 57 secs F 28 125 Crossfit Flathead (MT)
[9] Laura DeMarco Photo 47 mins 26 secs F 33 155 CrossFit Rx
[10] Cherie Chan Photo 49 mins 13 secs F 34 133
[11] Beth Spearman Photo 53 mins 20 secs F 27 140
[12] Veronica Davis Photo 55 mins 20 secs F 29 125 Golds Ballston
[13] Jelli Orr Photo 1 hr 10 mins 0 secs F 29 120 BGI JUPITER

as always, more data is more better. if you would like to contribute data or see detailed standings, photes and workouts by gender/age group or gym please visit logsitall.com

You know Murph is the Ace of Spades in the Crossfit Hopper Card Deck. Nothing Beats the ace of spades!

I'm interested to see what Brand X Scales this to.
I got plenty of body armour

#64 Billy
Yeah I have been looking at their website since you posted it. Those guys are definitely the real deal! Thanks again Billy. Allison still keep me posted though on those seminars. I'm overdosing on posts today.

Guys,

I just started doing this about two weeks ago. I know the S*** is crazy, but I'm going to kill myself!!! best of luck to every! Get ready to see a two hour time from the Newbie!!!

AllisonNYC, yup, Tony is the man and Adam, I agree, I am about posted out tonight :>) Time for me and Lysa to get our second workout of the day in :>)

Have Fun, Play Hard,

Billy

Billy #57: Thanks for asking.

Thinking about grabbing a map and a dart to pick where I land next. Then changing my name to Carmen Sandiego.

Came back after the Games with tears in my eyes. I want out... again. Wasn't planning on it but the circumstances were out of my control. Can't keep me pinned down for long though. Especially in this garbage dump. Enjoying the time with my fam while I'm here because the next time I leave I plan on making it at least semi-permanent.

TI'm ODing on the posting. This could be a record even for me. OUT.

Allison, you're awesome, :>)

Have Fun, Train Hard,

Billy

a little sore from "Hell-in", which I made-up on friday night. might have popped an old groin injury, might just be bad scartissue, doing push-ups. Don't know what my time was (20-25min?), subb'd 25# dumbell swings and push-ups.
murf will get trimmed to managable proportions.
or I will die... take your pick.
EK

I am glad that I have to the opportunity to Honor LT Murphy from here in Afghanistan!!!

i enjoy crossfit and their theory on training but the self-defense videos are a waste of time... i can't see most of the things he is teaching working very well... if he's ever in phx az i'ld be glad to try and prove my point... again just my two cents... again love the site and good luck training

does a 50# ruck count for a "vest"? i plan on rucking to the gym, crush the WOD, then ruck back home, should be a total thrashing. this is going to be fun.

Dan, comment 76, you're in luck, I go to Phoenix all the time. email me and we'll get together next time I'm in Phoenix.

Have Fun, Train hard,

Billy

I just got back having doine this at the gym. I think this is only the second time I have done this exercise. It took me close to an hour. I didn' even really time it, I just wanted to survive it! I attempted to partition the exercises in halves. The second time through, I was only able to get to 30 (this would have been 80 total) pull-ups. After I finished the squats, I went back and barely squeezed out another 20 pull-ups (for 100). Hell of a great work out! I have a lot of respect for you gentlemen timing this in the twenty's...BTW, I did all this with out a vest.

My friends... allow me and forgive me for getting sentimental for a moment.

I just watched the conclusion of the Olympic Games, & I have become overwhelmed with the emotional impact of the events of the past two weeks. Call it the way the media portrayed the event if you will, but this years Olympic Games truly represented the beauty of humanity to me. London has some large shoes to fill in 2012 as Beijing has done an outstanding job of orchestrating these games from the amazing theatrical performances of the opening & closing ceremonies to the competition that occured in between.

As a part of the Crossfit community, for the first time in my life I truly appreciate the potential and athletic ability of the human body that was portrayed by the Olympic athletes that competed in these games. The events that truly struck a chord with me are the gymnastics, track & field and diving events (no offense to the other atheletes). The capacity and potential that lies within the human body astounds and inspires me. Althought it is easy to get over confident, I have realized that my fitness level is insignificant compared to the ability of the atheletes that represented their countries in the 2008 Olympic Games.

More importantly, the beauty of comoraderie and appreciation between competing countries gives me hope in our current environment of global strife that our race is not doomed to failure.

Let us not forget that we all inhabit this planet. It is up to the human race to maintain, perpetuate and demand the basic rights and comforts we all hold dear as human beings.

OK... I'll step off my soap box. Be good to one one another. Enjoy life. Be well.

The technique Blauer is teaching is very similar to one taught in Level II Modern Army Combatives, it's called "form the frame" the only difference is that you grab your opposite wrist and drive your forearm into the your opponents neck until the head lock is broken, it works and it hurts.

As far as ground fighting Vs. stand up in reference to self-defense...No one would argue that the ground it not the place to be in a life or death fight however a larger percentage of fights end up on the ground so you can't just out right discredit grappling as a viable form of self-defense. The ultimate goal is to finish the fight or disrupt the attacker and flee the scene, You could do this with several different disciplines the important thing is you do it quickly.

However I would contend that you can teach someone highly effective relatively simple BJJ moves in a short amount of time for immediate application in a fight as opposed to a stand up/striker discipline, it takes years to learn how to be a good boxer and learn effective combinations however I can teach a kid how to do an armbar or rear naked choke in a week and they can use it in a fight immediately. This is the entire preface of the US Army's Combatives program.

However if you are just looking for a simple weekend "kick'm in the junk and run" class Krav Maga or Kempo or Any of the Okinawan Karate Disciplines will do the trick, at that level it's 6 to 1 a half dozen to the other.

If you can AFFORD it, Blauer's courses look great and are probably are the best you could hope for in reality based self defense course. I wish I could do attend but I don't got the money to spend on pipe dreams of becoming Batman. The Army lets me role for free.

Advice: Sifu Blauer when nothing on your website lists the actual price upfront, the average joe equates that to mean "more expensive than I want you to realize." and I loses all interest.
I ain't mad at ya, your teaching is saving lives for sure, it's just I wish I could play.

Charlatan 6

P.S. I'm not satisfied with any of the answers on what exactly is meant by "Partition." Partition means to break up that's it, so does Partition just mean "broken sets?" or does it mean you can "Super-Set?" I know for Angie you can't mix up your exercises as Angie is a "wood chipper" So until Coach or somebody clears this up I'm completing each exercise before going to the next.

Just wanted to throw a few ideas/thoughts in...AllisonNYC (great to finally meet you face to face) has definitely hit the nail on the head...I've been in law enforcement for almost 20 years, have had the opportunity to see a LOT of different types of 'self defense' being 'taught'...NOT until I started training with Tony Blauer, about 6 years ago, did I realize what was missing from my personal 'arsenal'. Yeah there are a LOT of different things to study for personal protection, from a lot of 'masters' (self proclaimed or legit), but NOT knowing how and when you're going to be attacked is so akin to CF (you don't know when game day is, or what it's going to look like)and it's ideals it's almost scary. The really cool thing ( and I see this EVERY time new people are in the class, like AllisonNYC at the camp recently held at BTS Headquarters in Va. Beach) is everyone is able to walk out of the sessions/classes and use what they just learned. No 12 week study course to be able to 'pull off' some move when you're attacked on the street.

Who knows why 'Dan' can't see any of the things shown in the videos working very well...is it ignorance of 'what is' being shown...thinking maybe that's IT...the videos are there to soak up what TB has spent his lifetime developing...sorry 'Dan', that you don't get it..get to a SPEAR/PDR course if you can...get educated in something else other than what's in your 'fishbowl'.

Like AllisonNYC, Adam and a few others mentioned...the SPEAR System is a bridge to what you do...whatever that is...hopefully that 'whatever' is enough to get you through the fight, coupled with the CF fitness you have developed...just like CF, the SPEAR System is not gender/size specific...it's ALL human specific based on what we've been doing for years and years (think caveman days)....surviving at the top of the food chain!

JTG
"Keep your ego in check...let your alter ego run WILD!"

#83 Charlatan:

do it any way you want - 100/200/300x1, 10/20/30x10, 5/10/15x20, 1/200/300/99, any way you can make it thru.

Can anyone give some pointers on how to obtain a LARGE TIRE for workouts? Would like to get one very cheap.

Thanks!

PS: Get some for MURPH.

Gooooood morning world!

OK, so now the Olympics are over, we start getting fit for the next Olympic Cycle? At least we can partition the punishment...which encourages me to tackle Pack instead of Puppies (yes, I must be becoming a little masochistic). Will let you all know how sore I am when done.

Question, is it better a 3/1/3 training regime or a 5/2/5 one. It is easier for me to adapt my schedule to the latter (gym closed on Sunday), but I also find that it is more taxing and that day 5 is nothing short of hellish!

1-2-3, GO!

29/5'9/230 4th cf workout 58:14 cheated last 50 pullups

What is (are) the best workout(s) for large groups with several levels of fitness and motivation? Any advice would be great.

Didn't know about the partition thing until I had finished the pull-ups, but broke the push-ups and squats into 10's and 15's:

time: 53:55

my first "murph" today since starting crossit 080701!! hope i can finish it under 50 minutes!! looks like fun ;) 3-2-1 GOOOOO!

#78, you're insane. Make sure you post how it goes!

Is this punishment for giving away my only copy of Lone Survivor? I'll be doing this in as close to full combat gear as I can sometime later this week.

#83 Charlatan 6 - This is discussed ad nausem every time "Murph" comes up. If they wanted to you to complete each exercises before moving onto the next, they would say so (i.e.: "Angie"). As Rx'd is to partition, or break up the sets as needed (read: however you want - "Cindy" style, 25/50/75, etc...).

If our word isn't good enough for you, then I would recommend going to the message forum or previous days where "Murph" has come up and do your own research. This has been answered by the powers that be on several occasions.

You can do it anyway you want, so if you want to go through and complete each exercise before moving on, then that's cool. Just record how you completed it and be aware that your times won't be competitive/comparable (if that matters to you).

Greg's warm up

Time as rex'd without a vest.

29.48.

Last time was 33.21 due to a knee injury

therefore did it in 29.27.. so need to work harder

CFLU

As Rx'D 49:16

Completed each exercise before moving on to the next one.

Note to self: Run faster next time, work on bodyweight squat technique.

45:34... but had 15kg compensation for the pullups

Whoo!!! Sorry to have an alternate opinion but I'm not an internet wanna-be making the comment. I've wrestled my entire life and compete internationally in greco-roman wrestling and grappling. I have also practiced Judo, Sambo, BJJ, boxing, kick boxing and capoeira. I'm not saying that I can beat up the world or I'm the biggest baddest guy around but in my opinion... from what I've seen in the videos... I don't give it much credit. Sorry :/ The movements don't seem practical to me. I would love to see them work on a trained individual. I think it is silly to believe that a weekend class can provide you with the tools to protect yourself.

Billy what affilation do you have with Tony? and yea I'ld be glad to roll with you when you're in town next. I tell ya what... I'ld be glad to get it on tape and post it on youtube for everyone to see... Train hard and see you soon

Comment #93 Alex Europa and Comment #85 avitevet

Thank you.
I did research it but it but the answer still didn't seem that odvious to me. I didn't check the old posts, my bad. Sorry if that annoyed you. I hate it when people ask questions that are easily answered by the FAQ or Demo sections. Your word is good enough for me, I'm actually glad to hear it, it takes some of the bit out of Murph...if that's possible.

Now the only question is body armour or no body armour? IOTV and IBA weigh a hell of alot more than 20 LBS,the total Interceptor Body Armor system weight with the IOTV, size medium, is 30 pounds, compared with 33.11 pounds with an OTV. I wear a large so we are talking 35 pounds approximately? So should I not wear it and do Murph scaled to The Pack or wear it and scale to Puppy?

Ugh, did I forget to mention that this would be my second WOD .......

Here come the pain ... i'll be done in about 3 hours. Ha ha

We've got our first Spear seminar on Sept 7th-its a day long sunday session, email me if you want more details.

42:03.

Two minutes from my best. Partitioned 5-10-15 throughout, was probably a mistake since I could probably have handled 10-20-30 at least to the halfway point.

Early morning workout on an empty stomach as well. Can do better.

#98 Chalatan 6 - No worries friend. You didn't annoy me. I realize now that my post seemed harsh, and I had no intention for it to come off like that. Sorry bro. :(

As for your question regarding body armor, in my opinion, since you'll be scaling as it is, I think you should work towards completing all the reps prior to adding more resistance. Think of the the weight vest as an up-scale. You wouldn't scale up other WODs before you could complete them as Rx'd, this should be no exception. Good luck, remember to pace on the first mile! ;-)

Great painful WOD today. Looking forward to it!

The video from Blauer is on the mark. For those of you who are critiquing it, lets wait until the full video is released. Some of your concerns are probably going to be answered.

I've been involved with Blauer Tactical for many years now, and am an instructor in the system. I also have over 25 years in the martial arts community as an instructor and student. You will NOT find a better means out there to teach self-defense.

The materials Blauer teaches saves lives every day, many of those have come after only a few hours with Tony Blauer or one of his instructors. Get to one of his seminars with an open mind, and I'm sure you will see the value and importance of what he teaches. You'll also learn that he does NOT tell you to stop practicing anything that you do currently study, as long as it is an intelligent means of instruction and education for your self-defense goals -- your safety and survival.

For those of you looking for a certified instructor in Blauer Tactical Systems, check out his website (www.blauertactical.com). There's a link on his page for instructors world-wide.

Charlatan 6, Mr. Blauer has worked with the MAC personnel and has influenced quite a bit of their instructional program.

If anyone is in the Northern Virginia area, I'm opening a CF box in Ashburn, VA on October 1. We're going to have an extensive program featuring the materials offered through Blauer Tactical.

Jason D
Herndon, VA

www.blauertactical.com
www.crossfitnorthernvirginia.com

Oooooh, what a way to welcome me back from a nice three-week vacation :D

Thanks, France, for all your fattening greatness, now back to work!

Anyone done a demo vid of Murph yet? I bet this would be a killer "welcome to Crossfit" video, hahahaha.

Bring the pain! It tastes good!

As Rx'd

33:22

21/m/5'9"/185

f/40/135
42:46

will need help brushing my teeth today.

M/40/6'1'/195

Way to start morning. Should have the lactic acid lock down by my first meeting on the first day of the job.

Subbed body weight rows on rings the rest as rx'd.
49:14

OH MAN. I hadn't actually done a murph before so this was a new and "fun" (in that wierd masochistic CF sort of way) experience. Turned the first mile in 6:13...second one not so much it was on the order of 9:00. Did the pull ups straight through divided into sets of 4-5. Partitioned the push ups and squats into 6 sets of 30-35 and squat sets of 50. Total time 45'37" and I had pukie chasing me the whole damned way.

185/m/23 50.31 w/ 20# vest

M/28/5'10"/230

58:48
First Murph, could have had sub 50 min but the last mile killed me.

49m/5'10"/228
cfwu x 3
First day back to school...no time for "murph", so I went back and did "helen". 12:22

29/m/140lb

sub ring pull ups

Time 34:15

as rx'd

TOTAL: 36:14

after 1600m : 7:28
after 10 rounds of 5 pull-ups, 10 push ups, 15 squats: 15:57
after 20 rounds: 26:38

Sorry #109 that is only half the workout. Not "as rx'd". You needed 20 rounds.

I am 45 years old. I ran track in hs and college 400 meters. The last 25 years been biking and weight lifting but no running. Started CF 6 months ago. My times in the 400 m are pathetic. I was expecting it to be slow but 2 minutes is ridiculous. Is there any hope for my times to pick up at my age? How long will it take? This is killing my ego as I used to run sub 50s.

Dan...no worries with the alternate opinion...everybody has one...and can't detract from what you've done all your life, to become the martial athlete it sounds like you've become...the thing is, I've taught the SPEAR System for a while now, to a LOT of people across the country (primarily LEOs and Military) and to piggyback on what Jason D (congrats on the new place by the way) stated, the SPEAR System really is saving lives everyday, not just here but overseas....really!

Can't take away, wouldn't want to, what you've spent your life developing, but if I'm able to teach my 11 year old daughter how to defend herself, efficiently, and for it to work at speed, in only a short while...well, I'd say it's worth the time spent. Obviously the more time you spend in the System, the more 'layers you can peel from the onion' and are able to see just how comprehensive the who thing is and can be.

And since Tony Blauer has spent a lot of time with a LOT of the MMA fighters of today, offering his training and High Gear for use, I can assume what he is showing them is effective in the trained professional arena. I assuming because my professional arena is patrolling the streets hunting dangerous people in dangerous places...which means I'm in danger a lot of the time...fortunately training with TB the way I have has made me quite a bit better at dealing with all that violence. Peace brother, we're all just trying to better ourselves along the way!

JTG
"Keep your ego in check....let your alter ego run WILD!"

as rxd

28.40

Looking forward to this WOD. CrossFit Rocks!

comment 93:
Blauer's S.P.E.A.R. System principals are designed on extensive research on how fights occur on the street. Yes you are trained in various systems and that's appreciated. The Bad Guy in the street is generally not fighting like a trained Martial Artist, so the tactics change.
What's important for Coach Blauer and his team is this: What's the scenario? Who's the student? How much time do we have with this student and what can we realistically teach them in a particular timeframe?

I'm a P.D.R. & S.P.E.A.R. System Coach and am a training provider in the UK to people in various occupational settings as well as the public. Personally I find the 'average' student who receives a days training in the S.P.E.A.R. System helps them more than in any other training they have received. For example, nurses in the Mental Health Sector have a very high number of violent incidents and are expected to manage these with limited training! They do not train on a weekly or monthly basis in Martial Arts, yet what could help them? Enter the S.P.E.A.R. System.
Not everyone is a long-term competent Martial Artist. Wouldn't that make life a challenge for the Bad Guy on the street! LOL! So what trainers have to work with is an individual's capacity on one or two days only perhaps. And yes it does get results as incident reports show post-training.
I'm also operational in the security industry and a long term Martial Artist, travelling to Japan annually for training.
I see value in the short-term and long-term training processes.

All the best.

If anyone would like to attend a one-day P.D.R./S.P.E.A.R. System course in the UK, then contact me as CrossFit West Sussex are hosting one in the South of England, on Sunday September 7th 2008.

I have to give a huge CONGRATULATIONS to Nina from yesterday's comments. Way to go on reaching the 300 mark! I'm keeping up with your progress girlie. So when's the next vid going to be posted?

Pili
CrossFit O-Zone

WOOHOO!

1600m run

20 rounds of:
5 pushups
5 pull ups
5 pushups
15 squats

1600m run

Somewhere between 40 and 41 mins.

So how has everyone been splitting this up 5-10-15 as per Cindy or some other way?

29/M 6'00" 304lbs

1hr 35min 37s

I'll try not to puke today

M/34/184

No Partition, No Vest

41:49

M/40/180

Murph, the best workout in the CF arsenal, with the pullups, pushups and squats broken up Cindy style:

38:38 (a PR by six seconds - was hoping to trim two minutes off, but a weekend of beer and wine and baseball and babies and birthdays took a little of the spring out of my early-morning step)

More better faster

6'00" 29/M 304 lbs

1hr 35min 37s

37/M/196

Out of action way too long...

As rx'd - 41:21

This one hurt.

Sweet.

CFWU X 3 (-pullups)

Time 11:29

Murph (BrandX Puppy version)
1/2 mile Run, 5:04
34 pullups, 70 Pushups, 120 squats, 13:32
1/2 mile Run, 6:11

Total Time 36:16

Travis #77

you are so right!... It's a shame that the games have taken a back seat to the affairs of the world. Back in the old, old days, wars were put on hold and truces were established in order to have the Games.
Man! the olympics were beautiful. The dedication of these athletes is inspiring. Can't we just have crossfit games instead of war? :)
As for Murp? In our own right, before we challenge someone else, olympian or average joe/jane, we must challenge ourselves first. I would beleive every athlete must go through this before all else....So... Bring it on Murp!

do you have to complete each exercise before moving on to the next

Example:

complete the 100 pullups before moving on to the pushups.

or

can you round robin between the pullups, pushups, and squats.

what do you mean by partition?

20 pound vest? Hey guys, forgive me, but, I got body armor that must weight at least 50 pounds and I am not going to strip it down. Stuffs a pain in the butt to put back on.

51/M/76"/230lbs

1hr 8min

For Lieutenant Michael Murphy and my nephew, Sgt. Alexander Funcheon, of the 3rd Squadron, 61st Cavalry Regiment, 2nd Brigade Combat Team, 2nd Infantry Division, Fort Carson, Colorado, who was killed by cowards on April 29th, 2007, in Baghdad, Iraq.

This weekend consisted of:

The TRIPLE THREAT

Friday: 10 mile offroad mountain bike race - finished second in my age group 31.11 minutes

Saturday: 100 mile road bike ride - finished strong 6hours 30 minutes

Sunday: 13 mile offroad trail run - finished second in my age group 1hr 53mins

Training? crossfit.com

Zero training in the traditional sense. No "putting in miles" running or riding. In fact, I have ridden a bike less that 7 times and the furthest distance I have ran is 10 miles ONCE.

Further solidifies my belief in CrossFit.

Thanks Coach!

27/6'8"/215

49:16

M/47/6'/185

As Rx'd
37:45

didn't partition, kind of stupid... did it in 59 minutes, but would have been alot faster if I had done it right

11:22 1 mile run
22:06 7 * (5 pullups 10 push-ups 15 squats)
11:31 1 mile run

45:00 total

pull-ups were jumping
push-ups were the hardest
heart rate was 180+ at the end of the workout

M/36/6'3"/175#

**VB Level 1 Cert**

What a great group of folks this weekend at the Level 1 in VB. Lots of enthusiasm, energy and INTENSITY! Awesome job everybody!
Pat, Dave, Steve, Joe & Ryan: it's always a pleasure working with you. Can't wait for the next cert!

Jon, don't think I forgot you.... You know you are my favorite one!

41:08 vs. 40:21PR last time. It has been slow going lately. Stress is likely the culprit!

I just did Murph 3 weeks ago, time was 50:03. Had I known we could partition the reps (I thought it was like Angie), my time would have been lower. Note to self: READ INSTRUCTIONS!

I suspect I will get a PR this time, by about 20 mins. :)

My first MURph
54:06

Huge thank you to Nina from yesterday's post! Girl- you are amazing and you will be kicking ass at the games before you know it. I had a baby a few months ago and essentially quit working out last weekend because I was so frustrated with my progress, or lack thereof. But seeing your video and reading your interview gave me the motivation to get back out there. You made my day!

The cert was Awesome me and my girlfriend Katie Beversluis learned so much. Thanks to all the trainers. Cant wait to get back to Jersey and start using what I learned.

This is crazy. I just got done reading "Lone Survivor" about 3 days ago and said to myself, that I will do "Murph" on Monday. This is geting weird.

The book is amazing. Everybody should read it. I am so motivated for this workout. 3 - 2 - 1 - GO!

This is only the second time I've done "murph" and I must say I have been looking forward to this for some time now! First time around was 1h 6m. Was shooting for sub 60m and ended up with 45m 19s. Hooyah!

Comment #129 - Posted by: Bill Ellsworth

I am sorry for your loss. I will do my first full Murph today in honor of your nephew and the sacrifice he made.

Pili

#127 Tony - This has been discussed above. However, in the interest of my Presidential candidacy, I'll elaborate further.

Partition: (v) - to divide into parts or portions.

Therefore, the bodyweight exercises can be broken up (or divided into parts) as needed. So, you can do 20 rounds of 5 pullups/10 pushups/15 air squat (this is referred to as "Cindy" style). Or you can do 10 rounds of 10/20/30. If you wanted, you could do all the pushups and then go back and forth with the pull-ups and squats.

As stated earlier, if as prescribed (Rx'd) called for all of one exercise to be completed before moving on to the next one, then it would specify in the instructions (i.e.: "Angie).

Next time, please do yourself and everyone else a favor and read all the comments for the day (and/or follow the link to the last time this workout was completed and read those comments) before asking a question. There is much to be gleened from the work of others. :-)

m/26/198

1/2 Murph
31:00
Forgot to partition.

EJEJEJJJEEEEJJEJJEJEJEJJJEJEJEJJEEEJEJJJEEJJEJEJ
M/35/166
ABOUT 44 MINUTES; WATCH GOT MESSED UP BUT HAD 20 MIN TIME ON HALFWAY AND WAS ABOUT 4-5 MINS SLOWER ON SECOND HALF

Still getting used to CF:
1 mile;
8 sets: 5 pull-ups, 10 push-ups,
20 squats (40, 80, 160);
1 mile

apx. 43 min

Murph with assisted pullups (20 lb assist for 1st 50 and 30 lb assist for second 50)
61:00 min.

Man I had to scale back to

1 mile run
50 pull ups
100 push ups
150 squats
1 mile run
time 45:02

I have been doing the wod's for about 4 weeks now and I still can't hang with the big dogs on all of the work outs. Does anyone have any sugestions?

"Murph" with no weight

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

35:50
--------------------------------
Compare to 080502

"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

34:25

1 mi
50
100
200

Ran out of time. Had to go to work :(

bw 165

subbed 1/2 murph sans weight vest

14:45

M/36/185

1 MILE
100
100
100
1 MILE

45:20

Hey Nibert, Long and I say as rx'd for us means with the 20lb vest!! See if you can borrow one or use a backpack and get some with us today!

Awesome that was my first Murph I don’t have the Body armor my miles were a little long and I didn’t partition anything I will next time……Great workout though thank you

m/31/69"/195/:49::10

My first workout in about 8 months.

10 pullup, 20 pushup, 30squats (x10)

I was happy just to finish.

53:02

Now I'm really sorry I bought a vest!

27/m/165/5'11

As rx'd minus the vest

I partitioned as per Cindy, 5-10-15

43:32

CFMMD

28/5'7/160/m

as rx'd

32.30

should have been sub 30 but worked out too soon after breakfast.

Owwwwww.

Didn't partition . . . figured I'd do that to punish myself since I had to scale . . . first time I ever had to purposely do HALF a CF wkout . . . I had to go to work and knew I'd never finish otherwise.

1/2 mi run
50 pull ups
100 pu
150 squats
1/2 mi run = 30:00 flat.

sorry, Murph. I didn't do your name justice.

And to comment #27 . . . i agree. Google the name of the hero and think, no matter how bad you wanna die doing their wkout . . . the hero it was named after had it way worse than you at one time.

this is only my 2nd WOD.
Just trained my back this morning so this is gonna kill me!!
Can't believe you guys can do 100 pull ups in one or two sets. Thats crazy!!
i can only do sets of 10 - 15 for now but hopefully soon il get there!

43/6'1"/187

i got it! i finally got the sub 8 helen.

helen as rx'd: 7:58

1st rnd: 2:23, 2nd: 2:40 (5:03), 3rd: 2:55 (7:58). swings with a 55lb dumbell. been chasing that longer than i've been chasing a sub 3 fran. i'm one happy old man right now.

What's with all the complaining in the comments? This is what it's all about folks. Embrace the suck, it reminds you you're alive!

Ken C

Great work dude, that is an awesome time at any age!! At 38 I get my inspiration from posts like yours, thanks!

Dan comment 93,

I don't have any affiliation with Tony, I have been to a couple of his SPEAR certs that he has held at our compounds in Washington and North Carolina and I have trained extensively with the SPEAR system when we adopted it in the late 90's. I have spent my life Fighting (at all distances) and I am always looking for new tools to put in my toolbox. That's why I am always surprised when someone who has never been involved with a particular system dismisses it out of hand without even finding out if there is any validity to it at all. You are a good wrestler, your clinch game is probably well developed and you have probably developed some stand up skills through American Pankration but do you really believe that you have seen everything that the fight game has to offer,I know I haven't, but I have dedicated my life to putting effective tools into my fight toolbox. Tony's pre-fight cues are the best that I have found, hands down, no one else is even in the same league when it comes to identifying threats as they evolve in the pre-fight confrontation. Tony has developed a system to take advantage of those cues. I would say that this is the particular tool that I, personally, put in my toolbox from Tony. Others, especially people who are not well versed in real-world scenario driven confrontations benefit greatly from Tony's SPEAR system. Law enforcement and the military have all benefited from using the SPEAR system and so can you. In fact, Tony has several techniques that will immediately benefit you in your work as a bouncer. Give it a try, its much more effective than you give it credit for.

Have Fun, Train Hard,

Billy

M/45/154

47:59

chest to bar about 75% of the time. almost 10 minutes more than last time. Ouch.

OK i need to ask again i asked yesterday but nobody responded.
Do you guys just do crossfit WOD or do you do other workout like lifting or cardio aswell?
I need to know because i am new to this and i am continuing to lift in the morning then WOD at night.
Any response would be greatly appreciated. Cheers

m/36/195

as rx'd

50m23s

33/F/5'10"/150

Day 5 of my rest/low-intensity week:

made up Saturday’s 800m runs/press/jerk workout (tried to keep intensity <90%)
65#
16:16

I will post results later.

DonUSMC,
The best advice is to just keep working. I've been at this for 9 months now and I still scale all over the place. Not on body weight stuff, but on the lifts. I'm simply not that strong. Even so, it was maybe 2 or 3 months before I was doing things like Murph un-scaled. It takes time.

What does Billy say? Have fun, train hard?

Keep up the good work.

ok, this is my 6th WOD ever and it took me exactly 60 minutes. :(

M/68"/38Y/200#

next time Murph!

Matty, comment 168, should I do just the WOD, or should I supplement it with something else?

The overwhelming majority of crossfitter's just crossfit and that is all that you need to achieve the results that Greg Amundson or Nicole Carrol have achieved. Having said that, there is a small group of endurance athletes that do the WOD from the main crossfit site and then add their own WOD from the crossfit endurance website.

Have Fun, Train Hard,

Billy

M/40/213/74"

48:44 as Rx'ed (used 20# weight vest)

partitioned like "Cindy"

To CCTJOEY

Wow...what an amazing opportunity! Good luck to you in Prescott. I would kill for what you are doing.

Pili

#168 Matty -

Don't forget to do the CrossFit Warmup before the WOD, and take time after the WOD to work on your weaknesses (Lifting technique, muscle-ups, etc.). If you still have energy to burn after that, do another WOD. Rinse and Repeat. Don't forget to eat right and drink plenty of fluids. If you go outside and it's cold, wear a sweater and some mittens.

Also, most of us don't do 100 pullups in one or two sets. If you read the other comments, you will see that almost everyone breaks them up like you do (except for the monsters out there).

Good luck and welcome to CrossFit!

Who on here does the crossfitendurance.com workouts also?

34:40 - about 30 seconds slower than last time and PR.

First run was 6:51
first round of calisthenics was broken up 20pull/40push/60squat then 10/20/30 for remainder of WOD. Squats felt a little slower and gassed me more than usual.
Second run was ~8:30 and really gassed me. Had to walk and even stop on the big A$$ hill on the mile route.

Glad this one is over!

43:17

37yom 212#

Did not partition but did broken sets of each exercise before moving on to the next. 48:59

Only time for half a murph, Cindy style - 22:35
800m, 50 band assist pull ups, 100 knee push ups, 150 squats, 800m

27/M/5'11"/185

As Rx'd, no vest: 41:26

I've let myself get weak on cardio and it's killing me on these kinds of WODs.

M/27/5'11''/158

No vest, 27:15

As Rx'd 37:31

M/72in/227lbs
Just starting my second week of CF and love it.
56:09

Good job Ken. I dont agree with this old man comment, you post better times than most 20yr olds.

awsome!

Semi-Volume/Brand X 'Pack' scaling

1/2 mile Run
50 Pull-ups
100 Push-ups
150 Squats
1/2 mile Run[/i]

18.49

Notes:
First run around 3.30
BW stuff partitioned like Cindy (gotta love Cindy) - done in about 11 mins
Last run sloooow. The Clown vaguely lingering.
Powered by BodiTronics Lypodryl and ibuprofen ;)

**CROSSFIT LEVEL 1 CERT**

Wow, uhm Don't really know what to say here. The cert at Blauer this weekend taught me more in 13 hours than I learned in 4 years of college for this stuff. Thank you to all the incredible trainers and fellow crossfitters for a great weekend.

To anybody who reads this from this weekend please throw me an email if you get a chance, I'd love to get people's contact info and start buiding a network.

m/23y/155#/MA

Saturday's Fran- 5:55
Sunday's triplet- 3 rnds + 250 meter row
Today's WOD- 3-2-1-GO..sleep!

Thanks again. -Joe DiStefano

Well this was my first day, and first time doing a WOD. I thought I was in pretty good shape, not anymore.

M/28/5 9/224

First Mile: 8:30 On treadmill could have gone faster but wanted to pase myself

Sets of 5 pull up (mostly jumping with slow decent) 10 push ups and 15 squats. Only able to complete 13 sets so that's 65 pull ups, 130 push ups, and 195 squats.

Second mile started to run but legs were jello had to walk a lot of it but finished strong. 12:30 2nd mile time

Total time 50:30 doing 13 sets of 5 pull/10 push/15 squat and running/some walking 2 miles.

You guys are f@#$ing crazy!!!!! Can't wait to see what kind of improvements I see

36/M/6'5"/211

41:18

Had to use the Gravitron to spot 25-40% of my body weight on the pull-ups, plus did the run on the treadmill. Last time I did "Murph" was in Sep '06 at CDQC in Key West. Don't know what the time was because we were only allowed to wear watches during the dives. Just remember being smoked! Congrats to all of the great times posted. I'm impressed!

Regards,
Dave

RIP Murph...

Wanted to send a huge thank you to the VA Beach trainers this weekend. My list of gurus definitely grew. I met a couple of my crossfit 'heroes,' namely Maggie D and Dave Castro, and have new ones like Pat Sherwood, Jon Gilson, and Mike G. Great trainers, amazing weekend!

I love this one.....cant wait to see the rest of the video.......Looks like theres a few egos on the post today.......#166 said it well.....I think its funny when people talk about how much experience they have @ fighting and how this wont work ect.....Ive seen guys with 0 fighting experience knock out a guy with tons ...............it only takes one punch.
Train Hard.....Stay Strong

#173 #178
Cheers for the advice.
I also train in mma, im gonna stop lifting but im scared incase i loose my strength.
Will i gain muscle growth aswll as endurance?

My first attempt at a crossfit workout, needless to say I had to scale down a bit..
(all running as rx'd, 50-pull, 100-push, 200-squats) 45:15
M/29/6'1"/195

m/25/164

First Murph and man I almost came face to face with pukie.
Partitioned into 10/20/30 for ten rounds.
My last mile killed me it was 2 minutes slower than my first. YIKES anyways my total time was 35:09. Hopefully a little better next time.

This was definatly one of the hardest routines I've done yet. I tried my hardest breaking it down to 10, 20, 30 reps x 10. I made it to the 5th round before my last few pullups became sloppy, same with the pushups.

I completed only half of the workout in 50 minutes, terrible time but I did the best I could, I did'nt count any pullups that were'nt head over the bar, or any half assed pushups. hopefully my next time will be around the same but a complete workout, after all I am new and this is only my fourth workout.

I wish I had started crossfit along time ago, I feel I gave everything today, even though incomplete we all start somewhere. This is were I start.

Epic Fail!

I was about a third of the way through the WOD this morning when I sliced open my finger while jumping for the pullup bar. Needless to say I've finally been motivated to remove the sharp object next to the pullup bar.

Hope it heals quickly so I can give Murph another try...

"Murph?" What the crap?? Figures it would be on a Monday, after the Cert this weekend in Va. I had a great time, learned a lot, and met some really great people. I can't wait for the next time. Well I'm off to "Murph" Peace!

Damion.

m/24/192

1:01:23

As Rx'd

My body hurts! That was a good one. I hope I don't get Rhabdo again!

Didn't manage to follow as rx'd. Run 1000 k, 100 pullup, 100 pressups, 100 squats and 500 m C2

used about 30 minutes :)

M 34 6'2", 195lbs

34:29

1 mile
partioned 25 pullups, 50 pushups, 75 squats
1 mile

I haven't worked out this hard since I was a teenager!

No big deal. Little burn on the mile. I acted like a child on the pull ups/push ups/sqauts - had to take a little rest time between sets, but got it done. But wow, this workout was Awesome!

I love cross fit!!

wow....

f/20/135

20 lb vest

1 mile, 1oo pullups(assisted), 200 pushups, 300 squats, 1 mile

1:06

As rx'd 35:51

i cut my time in half from the last time i did this one. crossfit is phenomenal.

As Rx'd

45:27 (PR)

Last time was 48:07

Partition as 10/20/30 X 10 rounds
Did all the pull-ups but have to partitioned even further on the push-ups and squats each round.

Practiced pose running method in the WOD today . 8:32 for the first run then over 9 minutes the second run.

I partitioned my reps to 5, 10, 15 x 20 and had a great workout, 38min.

do work!

This one's gonna be a tough one! Well it always is, is this the same Murph that was in the book Lone Survivor, i believe it is. If any of you haven't read that i would it certainly blew my mind. On a side note i PR'ed 4 times last week: my mile time, deadlift, clean, and clean and jerk.

CCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCC

First Murph!

As Rx'd 34:14
No vest!

WU .5 mi walk on treadmill
WOD
40:41

m/5'10''/225/29

6:25 mile
20:52 min push-ups, pull-ups, sit-ups
7:28 mile

34:45 total as Rx'd

F'in A.

23/m/193

Murph
as:rx 20# vest

57:47 had no push after doing sat. wod yesterday.

as rxd but with 10k in a 2 kilo back pack that moved a lot

60 mins.subbed last 600m of run with row as achilles gave out on me

30/M/180

40:19, no vest, very painful.

No vest, 5/10/15 style

39:29

last time 52.43

this time 46.19

male 30 5'10" 71kgs

VB Level 1 cert....

All the level 1's were great. Thank you all for all your intensity. It was great to meet each and every one of you.
Also, it was nice to be a part of such an awesome training team. It was good to see everyone.

Pat (calves of steel) Sherwood, looks like we are tied for workouts. I expect a tie breaker at this weeks level 2.

i'll be doing helen tomorow after taking 5 days off to go to reading festival, rage, killers and metallica headlined and it was great, but i think im gonna get hit hard after getting 4 hours sleep a night! I should still beat my first and last helen time of 28.13 though!! crossfit tee shirts i ordered came today after about a week, im impressed considering im all the way in South Wales!!

Tried a "Rowing Helen" this morning instead of Murph. Will make up the hero WOD sometime later this week.

Rowing Helen w/ 45# KB: 10:52
Helen (from a few days ago) w/ 45# DB: 10:25

Rowing Helen kills the hell out of your forearms, leaving them swollen in the end.

25/M/5'10/168

Only 28 days left in my 100 day burpee challenge!

MIKE G - didn't forget you either buddy! It was great working with the inventor of the "butterfly pullup" this past weekend :)

M/34/185
As Rx'd
36:52 (PR)

29/m/210

as rx'd (with body armor)

48:24

male 22 5'9" 168

second day on CF

1 Mile (treadmill)
100 Pull-ups
100 Push-ups
100 Squats
1 Mile (treadmill)

finish time 40:41

First time trying Murph

1 Mile: 6:12
10 Pullup/10 Pushup/20 Squat/10 Pushup/10 Squat Split: 34:03
1 Mile: 8:59

Not sure if that was the best way to split this one up.

No. 120 JoeCam
So you mean to tell us that you did Murph un-partitioned at all. This means that you did ALL 100 pullups IN A ROW, ALL 200 Pushups IN A ROW and ALL 300 Squats IN A ROW?!..Man you are something else!..Who knows, maybe after I have been crossfitting for 10 years I can accomplish this feat with no problem at all, just like I will probably pump out 50 muscle ups in a row too!..

Cheers

m/27/204.3

Week of complete rest last week on vacation in Marthas Vineyard. To my surprise I didnt gain any weight..

Funnier note I was in the middle of my murph at my globo when another guy comes up to me and says "you do crossfit" Nice to see another cfer.. If your around here Im on the forum as Anthony Ronchi PM me and we can wod together sometime.

Murp as Rxd

36:43 If I have learned one thing I am not an endurance athlete.

only did 1/2 murph because of time

~30 minutes

M/30/220/6'6"

As rx'd w/20 lb vest 5-10-15

58:13.5

Why is it when I start thinking about using my vest during workouts it comes up in the WOD? Coach is reading my mind!

#82 - Posted by: demog232 (big tire)

Check out an all-terrain tire dealer in your area. They should have old tires available for free - or salvage as they call it. If you have trouble finding one, email me your city,state and I'll give you some help.

I'm going to do murph today after work. I'm finally able to do 100 pullups in a workout. Jon Gilson's recent tips helped me cure my elbow issues almost completely so I have no more excuses!

Get some.

As R'xd

43:13

I have oficially been "Murphed". Much respect to LT Murphy and his family.

Partitioned Cindy style, with exception of last two sets, added one of each to set #19 and subtracted one on set #20, thought it would help having to do less on the last set. Not sure if it worked or not. Next time will try 6/12/18x16 + 4/8/12.

44:46, slower by :31 :(

I have an ongoing debate with a trainer here at our university.

I think that Crossfit does enough to cut up and shape up an individual, but the trainer disagrees in its methods saying that the focus of CrossFit does not do enough to cut a person up, build cardio, or endurance. My argument is that the workouts are intense enough, but listening to him do I need to supplement these workouts in order to see more results?

Thanks Coach.

F!!!!

M/40/5'11"/180

1 mile
50 pull-ups
100 push-ups
300 squats
1 mile

40:52

F/38/5'6"/140

Short on time and, apparently, on focus as well. Scaled and modified and screwed up the WOD as follows:

1 mile
50 pull-ups (all kipping), 100 push-ups, 90 unanchored sit-ups (?!)/60 squats (in mini sets of 5-10-15)--don't know how I thought it was sit-ups instead of squats!
1 mile
Total time: 34:15

Well, I suppose I can't say that I didn't ask for it. Last week, I put in a special birthday request to Coach. However, today's pain will all be in honor of LT Murphy.

Workout time to come...

As Rx'd:

39:59.57

Had to haul A** to finish under 40 min.

Two months in and I can't BELIEVE i was able to do this in that amount of time.

M/26/225lbs/6'4''

CF Day #3 for me. As Rx'd (still working on kipping): 39::40.

Watched some videos in between Angie and Murph. My squats and push-ups weren't CF-legit for Angie, but I believe they were for Murph.

37/m
5500 feet above sea level

1 mile 7:23
100 pu's (last 8 were assisted)
200 pushups no problem
300 squats no problem
1 mile 8:44 kicked my tail

Thanks Murph

@49 don’t fear this workout, that’s the last thing Lt. Michael Murphy would want.

I hope this would give everyone a little more inspiration.

http://en.wikipedia.org/wiki/Michael_P._Murphy

Remember everyone, you are honoring his memory doing this workout.
God speed Murph…

50:14

about 2:30 slower than last time will do better

Always love me some MURPH!!! Put my little group through it a few weeks ago. ANytime the name MURPH is mentioned you can hear some faint groaning... They are gonna love to see this again! I am gonna love to see the times improve!

24/m/250

as rx'd

used my IBA (28lbs)

53:45

#14 that is my plan as well.....Bring it on!

Murph motivated me...God bless our brave warriors!

As rx'd, except gravitron (45% assist) pullups:

10 X 10 pull, 20 push, 30 squat, bracketed by a 1 mile run.

56:36 (PR)

It was dumping down rain so I had to go to the gym and do this. I think that helped my time.
Broke it into 20 sets of 5 pull,10 push, 15 squat.
Pull-up's on the gravitron 30lb. assist
push up's 5 set's knee the rest strict.

59:37
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

M/25/140/5'11"

39:37 as Rx'd

Is anyone on here from the Loveland/Fort Collins area?

35 minutes. My running needs work!

#238 Goobey..

Just posted before you, got it done in 39:59.57, never thought i could go that fast on it.

m/38/192/70"

Run 1 mile: 7:23
Transit downstairs to pu bars: :50
100/200/300 Cindy-style: 21:39
Transit updatirs to track (ouch): :56
Run 1 mile: 8:35

Total - 39:24 PR by 7:21 - sweet!
Compare to 080502 - 46:45

39/F/125
Mile 1=9:32
Used 10 pull up, 20 push ups and 30 squat break down=25:56
Mile 2=9:46
I really wanted to quit about round 6 or 7 but thought about Murph every time and pulled through, even though it wasn't pretty. My pull ups and push ups are still assisted at some points. 3/4 of the way through my last mile, I all of the sudden regurgitated a little bit of my sugar free amp. I've never earned a Uncle Pukie Patch but was wondering if there is an Auntie Urp per chance. (:

M/38/165/5'10

53:57 as rx'd. Wore a 20lb vest for the first time.

17 min slower than the last time I did this workout but I am happy I did it.

I am counting this as my new PR. With vest and unpartitioned exercises is the only way I will do this from here on out.

24/m/5'11"/193
36:02
Run 1: 6:19 (my fastest ever recorded full mile)
100-200-300 Cindy style - 21:47
Run 2: 7:55
PR by over 4 minutes...3 solid weeks of strict paleo/IF and energy levels through the roof, cutting fat and getting stronger.

#225
No Harry. I said no partitions not unbroken. In this case I did not do all reps unbroken but rather did all 100 pull-ups prior to moving on to pushups and all 200 pushups before moving on to squats. In the description of the WOD it says to partition as required. I interpreted partition as breaking up pull-ups, pushups and squats like "Cindy", which I did not do. I think if I did all reps unbroken my time would have been a little better than 42:00 don't you think.

Lt. Murphy, this one was for you, and it HURT. Thank you.

1 mile 7:35
20 Cindys in 35:00 flat
1 mile 8:21

for a total of 50:56

My first unsubbed Murph, second overall.
No vest.

WAAAAAAAAH

Comment #110 Fred.... I supose that you wrote that comment after you did murph..... if you read it again you'll see that i wrote my total time....

then the split times..... after my 20!!!! rounds my time was 26:38.... then i ran a mile to get to my total time of 36:14 ;)

so looks pretty as rx'd to me ;)

42:37 - exercises done in order, no weight vest.

That last mile was brutal, especially the first 400M of it.

Coming off of 11 days of vacation / rest (first major time off since starting CF 1.5 years ago).

Ah yes, murph. Can't do it because of lifting, but boy do I remember doing it for the first and last time.

Nadia, go hard for me!

Bwt: 136

As Rx'd with 20lb vest

31:32

So I felt fresh before this... not so much now

When I was stationed in Hawaii, we used to do what we called 'continuous Murph' the literal translation. It was brutal. Boots and utes, flak jacket with SAPI plates (about 30#) and did 100 consecutive pullups, 200 consecutive pushups, and 300 consecutive squats. Takes about an hour.

Whoops, that's me, comment #257, but my wife still rocks!

1 mile
20 Cindys
1 mile

62:03

My first Murph ever. Wow, I'm spent.

41:10 as Rx'd

First time with Murph. Felt uber low energy. Can't wait for next time!

As Rx'd... this was rough in the Texas heat.

I did 20 ringpullups during the pullups, and 20 ringdips during the pushups just for variety.

35:00

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.

warmed up with heavy stretching, some double unders, GHD sit ups and back extensions, more stretching. Took a while to psych myself up to do this one again. ;-)

started with 1 mile run,
Broken set ups
10 PU
30 Squats concentrating on good form each set
20 Push ups
10 sets
End with 1 mile run.

First time doing this one, I had just learned to kip and had to go between kipping and jumping pull ups.
This time, the PULL ups were all kipping and it actually felt like a break doing 10 sets of 10! lol
Tore my callus on set #9 so a few extra seconds in there for taping.

Previous time was 45:37
TODAY, time was 42:54 much better reps for Push ups, PU and Squats. Very happy with the progress.
Enjoy!
Lysa

@247

Good Job!!! I bet you made him proud!

54:01
Lots of cheating.

I love this workout!! reminds of the US Navy Seal workout book. My favorite one so far. You gotta use the 25lb vest...it's the only way to go. Hooyah!! I can't wait to see my Platoon Fitness guys do this.

1st murph. Want to go to sleep for a day now
1:01:15.

oops....my time was 54:41

first time with Murph. 44:12 - i forgot to partition. will def. remember next time b/c my legs were trashed after 300 consec. squats going into the last mile.

#177 Philip

I do crossfit endurance workouts. I do them on the 1st and 3rd day of each cycle. This gives me 4 extra workouts every 8 days.

31/m/190

as rx'd (without body armor)

40:42 (PR)

47:50

#257 Speal, do you follow the Zone regularly?

As Rx'd: 38:04. My last one on 15 May was 33:55, but was done in 5/10/15 for 20 rounds, today was 10/15/20 for 10 rounds, I think that made a big difference. My initial run was a much better pace, 6 minutes for the mile. Not sure if my second mile was better or not, but I think it was.

----VB Level I Cert----

Went to this weekends cert (3rd time) and learned something new yet again. I get questions all the time of "why do you keep repeating the Level I?" Answer: Because I keep learning something new every time. There is always a different trainer from the last one that I went to that has different techniques for correcting form. I have seen everyone from Glassman, Nicole, Dave and now Pat deliver the CrossFit message and the stories and experiences are always different.

#29 Nich: I so agree with you on attending a Level I cert. The first time is all about you, whether your goal is to be a trainer or not. The second time, I went to see if I could pick out faults. This time, for me, it was all about how the trainer interacts with the group, what they see and how they correct or praise. Different perspective each time.

Thank you to all the CrossFit HQ Staff and Instructors. Everyone of you is amazing in their own way. I really aspire to take something away from each of you. Jon Gilson is someone I strive to become more like. How he can deliver a "happy sandwich" when not just the meat is bad, but the bread is stale, is awesome!!!

Nice, love this workout! The whole time i try to think of what Mike went through in Iraq and it motivates the crap out of me to finish as hard as i can! F'n A Murph-Dawg

I had a great workout today. When I got to the gym 2 of my friends whom I've tried to get to drink the kool-aid finally showed up. They did a modified Murph and did an awesome job.
I told myself I'd do the workout as Rx'd and it was tough! The pull-ups demolished my hands and chewed up a lot of time. Took me FOREVER: 72:29. Thought I'd never finish. When I got back to my car I got a text from my sister in Austin, Texas. She smoked me on time about 59 min for her and her pic is on Central's main-page. Your awesome Davi!
Everyday I leave the gym my body is beat up, bruised, skinned, and sore but I have a blast doing it. I'm stronger than I've ever been and have been able to do things I never thought I could. Thanks Coach!

# 171 Philip,
I implemented CrossFit Edurance into my triathlon training and I've had great results. I've had 3 first place, 1 - 2nd, and 1 - 3rd, age groups wins (male 35-39) in the tris I've done this summer. Since the birth of my second child I've had to make a few changes but I've still had some decent races. I was racing much better when I was Crossfitting 3-5 days and following CFE 2-swims-2-bikes-2-runs/Week. Give it a go. If you have a chance get to a cert. In a nut shell you will get rid of the long slow distance stuff and add interval and tempo work. Vin www.sjp-crossfit.blogspot.com

Subbed 1600m rows for runs.
Did first half cindy style (5/10/15) Then 10/20/30. Knee and leg still weak but felt much better today.

Rows 6:18/6:49
Lost 1:40 getting from rower to pullup bar and back. Pullups kipped.

31:57

33/M/179/6’00”

“Murph” as rx’d:

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

41:49 (No vest). Partitioned a la Cindy. New pr today (Previous was 45:38). Next time with body armor.

Dan D.
www.CrossFitStickers.com

Wow, what a morning.

as RX'd (I am excited, 1st time doing unassisted pullups)

1 mile (9:45)
100 pullups, 200 pushups, 300 Squats - broken Cindy style (about 40 minutes)
1 mile (9:49)

Total approx 66 minutes (lost time transitioning)

M/28/6'3/265

As Rx'd

1:00:41 (9 min PR)

I love this hero workout, it requires so much mental focus.

44:20

#277,

Murph never served in Iraq, but he died along with some other fine men in the Kunar province of Afghanistan.

His, Lutrell's, Danny's and Axe's story always chokes me up.

This is my second WOD, you guys are nuts. 45:03 minutes even. I had to sprint the last 200 yards to get that one. Do you always do the warmup cycle? My push ups killed me.

50:21 with the 20# vest
Partitioned 10/20/30 x 10

Just a horrible time. Murph kicks my ass every time I give it a whirl. I even tried partitioning it for the first time ever and it still smoked me. I'd be happy with a sub-45. More work to do!

AW - f/33/164

Jumping pull ups 43:13

Those of you with vests, what brand works the best? What about for us biggens'??? Tried to research it this weekend in the message board and only found a couple of brands. x-vest and resistancewear vest.

Thanks for any insights,

CFWU x3

WOD
DJ :34::15

SaraD 1:07::40

Holli :58::30

Just over a ::90 slower then my PR.

Good job SaraD & Holli once again! You girls rocked it.

Get some, Go again!

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

Today was the hardest workout I have ever done. Last time I did "Murph" I was about 37 min minus the vest. This time I did it with the vest and considered quitting, not to mention puking, several times but could not bring myself to disrespect Lt. Murphy.

Straight gut check several times over 1 hour 12 min. Broke it up "Cindy" style until the last few rounds when I just gutted out the remaining reps.

45/M/6'/180

KRAV AND JIU-JITSU TODAY. 2HRS.

THESE WORKUOTS ARE I N T E N S E...YOU CAN NOT DO BOTH THE SAME DAY UNLESS THE CF WOD IS A REAL SHORT ONE LIKE JUST SQUATS OR DEAD LIFTING.

CF DEFINITYLY HELPS...I CAN OUT LAST MOST IN THE FIGHTING. THIS IS THE FUN STUFF! MAKE IT LAST.

SULTANS OF SWING

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

As rx'd with 20 pound weight vest, hilly mile, chest to floor, squats to dynamax ball.

Time: 45:45

30m/175

Mile 1: 8:20
20 x 5/10/15: 19:52
Mile 2: 9:58
Total: 38:12 (pr)

32/m/210/6'5"

~44:17

Watch crapped out sometime during pull-ups, had to add up the time of all the songs I listed to during the workout. Not exact, but it came out to 44:17 which sounds about right. Damn Garmin...

M/21/5'11/181.

This was my first day of CrossFit. I had a feeling as soon as I saw it that I picked a bad day to start (I did the CFE this morning). I just finished "murph" in 43:39. I'm recovering from a broken ankle so I broke it up into 2 mile bike, (10 pull ups, 20 pushups, 30 squats)x10, 2 mile bike. Does anyone else do it differently with success?

M/23/160
42:09

Here's to you Lt. Murphy. My first "Murph" 61:01. I broke it into 10 sets of 10, 20, 30. For all the liberal pacifist democrats out there, read the book so you understand the sacrifices made by our nation's elite. Decide for yourselves if your way of life and freedom are worth their sacrifice. God bless America!

64:53 with 23# vest

I hit the wall like I haven't in quite some time. Whole body failure in the last 5 rounds (cindy style). Forced it to the end (about ten minutes off my best).

Wow murph is so far the toughest wod I've done! I was dying on the last mile. MY time=37:18. I split my pull ups, push ups, and squats into sets of ten

As rx'd with 20# weight jacket partitioned 10/20/30 x10

34:15

6' 188lbs 45 yo

F/37/135lbs/54"

This was my first Murph, and OMG it was rough but I loved it!!

1st mile 08:08

I broke it up into 4 X:
jumping pull-ups 25
chest to the floor from toes push-ups 50
squats 75
43:07

Last mile 12:30 (gagging the whole way lol)

Total time: 63:45

Terrible time after seeing everyone but now I have something to aim for!!

Way to go everyone!!

Murph was a true hero. As someone just accepted to Officer Candidate School in the Army I look up to Lieutenant Murphy and want to become an officer just like him.

God bless you Sir.

27 y.o.m
6'1"
225

First workout back after 9 months.. Did half of prescribed workout.

42 minutes.

Most of the Pullups were jumping, did straight through, no mixing the set up.

Gonna feel it tomorrow,

Peace,

Tim

54:58

1 mile
cindy style (5 pull-ups, 10 pushups, 15 squats: 20 rounds)
1 mile

43 minutes

As Rx'd w/o vest:
40:38
[10 pullups+20 pushups+ 30 squats] x 10

1st mile: 6:16
2nd mile ~ 8:45

**VB Level 1 Cert**

To all of the trainers this weekend: AWESOME!!! I had such a great time watching you work your magic. I was hoping that the lectures were not going to be boring... they weren't, not by a long shot.
To all of the other folks that were there: You guys were just as important as the trainers. If not for you being super, my weekend would not have been as inspiring.
I would love to keep in touch with everyone, so email me and I'll email the folks who's info I have.

"The Guy With The Thing In His Lip"
Brandon :-)

56 y.o. 5'10 156

As Rx'd 47:08--P.R. closest I have come to vomiting doing C.F.

1st time for Murph
broke into 10/20/30 X10
Rx'd 53.29
F/28

I busted up my hand pretty bad so no Pull Ups or Push ups for a while. Sub'd 100 leg levers and 200 4 count flutter kicks; 300 squats.

Mile 1 5:56
100 leg levers, 200 4 count flutter kicks, 300 squats: 18:45
Mile 2 6:53

Total: 31:34

49:04 with 20 lb vest

That was humbling.

6:85 pace for first mile
no partitioning/no vest
8:48 pace for last mile

Total time: 53:53.

m/37 yo/73"/208#

Holy crap!!! That's all I have to say. First time doing it with a 20-lb vest on. The push-ups were the hardest. Very broken during the sets. Tried to focus on doing full push-ups (not gym push-ups). Last 2 rounds of push-ups ended up being "gym push-ups" at the 12 / 13 push-up mark.

The first mile was just over 6:30 and the last mile was in the 7:20 range. Thought I was going to have a date with Mr. Pukie. Had to will myself not to vomit. Although I probably should have.

So here is how it breaks down:

1 mile
10 pull-ups, 20 push-ups, 30 squats (x10)
1 mile

20-lb vest

36:37

38/m/190
as rx'd in order
46:10
(completed prescribed number before beginning next set...100 pullups then 200 pushups then 300 squats with 1 mile bookends)

last was 30:45
(completing number of reps in random order until all reps completed) what a difference!

Maggie...you totally forgot about me. It was great to see you as well.

***disclaimer*** I did not invent the butterfly pull up

Scaled Murph:

As far as I can get through Murph in 30 minutes

1 mile
70 pull-ups
140 push-ups
206 Squats

Partitioned Cindy style

Once I can get through both the run and the gymnastic elements in under 30, I think I will be fit enough for the 2nd run. Oh, and I'm happy to say that my 1 mile time tied my PR of 7:30, and only a little knee pain on this run.

Tried Murph for the first time today. Coming off a sinus infection....this was not the smartest idea. Cant wait to give this one 100%
1 mile
50 pullups
100 Push ups
150 Squats
then threw in the towel...all partioned 10-20-30......kinda frustrated.....

as rx'd w/no vest.

080825 51:29 PR @ a very fat 190 lbs!
071012 1:09:03 @ 177 lbs
070813 1:08:33 on 070816

Half Murph:
1/2 mile run
50 PU's
100 pushups
150 squats
1/2 mile run

broken up into 10 sets of 5,10,15

~24:00

22/M/170

As Rx'd
46:39
Did it Cindy style, yeah that last mile killed my time.

Second time doing this WOD...

First time was 57 min 50 sec, but since I was recovering from a small bicep tear, I had to sub assisted pull-ups.

This time was 1 hour and 4 min, as Rx'd.

Both times I did it straight through without any partitions. It is a killer, but I like it better that way! Is this a bad idea?

I have read "Lone Survivor" and I must say it was one of the best reads ever! Since I have a few buds currently in the Teams (mostly 10), it really hit home.

I would also recommend "Warrior Elite"!!!!

male/26/5'8"/165 lbs

39:23 with a 21 lb vest.

Still recovering from stinger injury. Strength at 80%.

This is the first time I completed Murph. 1st time I tried, I ran the 1st mile in 6 mins, and pretty much died halfway through the chins, pushups, and squats, so I was determined to finish it this time.

If you guys don't know about Michael Murphy, he was a Navy Seal who won the Congressional Medal of Honor. Read "Lone Survivor: The Eyewitness Account of Operation Redwing and the Lost Heroes of SEAL Team 10" It tells his story.

It's probably the best book I've ever read. I was feeling depressed and a little sorry for myself because of my injury. This book definitely gave me an additude adjustment.

Scaled to 75 Pullups, 150 Pushups, and 225 Squats, but ran both miles.

58:21

M/38/6'1"/204
Once again, de-lurking for Murph.

I work as a orthopedic/sports massage therapist, and also teach sports massage and injury management at one of the massage schools here in Tucson. Work/teaching schedule has been extremely hectic the last two months - haven't been able to get to the gym as much, and my w.o.d.'s have been sporadic. Classes finally finished last Friday. Looking forward to getting back into the routine with a vengeance.

Murph, as rx'd, wearing 20# vest.
Finished all of one exercise before moving on to the next.
1:17:45.

Ugly. But better than 5/3/08, at least (1:37:12).

One more thing - I've been running as much as possible. Getting up early & running 5K 3-4 times a week. The running has always given me trouble, but I've really been making an effort to work on it & improve. My lower legs have finally stopped hurting after runs, and I'm noticing a big difference with the metcon workouts, too.

wu: 500m row, 3x15 ghd su's/be's

as rx'd with 20lb vest/chest to bar

41:33

broken up cindy style.

age 18 bw 170
35:39 as rx'd at albion
ran 9 laps for mile
no vest
really wanna break 30 mins. i will wear the vest once i break that

Probably a stupid question but heer we go: so do we do all the pullups and then all the pushups and then all the squats and then move on....or can you mix pullups, pushups and squats until the totals are met?

28/m/193 pre-Murph

1:04:13

with 20.6 lb. vest for the first time.

58:11 AS RX'D ... Boots and Utes with 20lb SAPI Plate Carrier. Great workout.

Fair Winds and following seas Murph. Rest in Peace.

46:14 no weight.

1st day back after short temp hire position w/ Mayflower Moving; PCS from hell, 3 floors and too many dish-packs.

NOT as Rx'd
1 mile run
60 Pullups
120 Pushups
180 Squats

36:32

was all I had, take it after 10 day layoff and bad back.

48/m/195

As Rx'd. 54:01. Almost 6 min slower than last. ???

38m/6/183

wod as rx'd sans 20#wtvest

30:42

first time MURPH

pullups 10 sets of 5 then 5 sets of 10
pushups 10 sets of 10 then 5 sets of 20
squats 10 sets of 15 then 5 sets of 30

still had gas in the tank, partitioned incorrectly

I love the CFT and esp. the table...is there anyway to find out the same type of info for the named WODs like the girls. In othe words, is there a table that explains how others of my same body class are doing out there? Maybe just for Angie and Helen, etc.?

Thank you crossfit

Split sets into 10, 20 and 30. Had calf problems in the last mile, had to walk a bit and jog much slower than I wanted. 45:28, a pr by about 2 minutes but felt a 42 or 43 was in my sights.

as rx'd 20# vest 47:20

33 yom 230 bwt

bike 10 miles to track/work
murph (minus weight vest)
mile run 6:45 first sub 7 min mile run since starting crossfit
started with rds of 8 pulls/12 push-ups to 2inch block/ 20 squats to dynamax tried for full rom but not sure if i locked out all/ until i reached 100/200/300
mile run around 9 minutes ugh!!
time: 53:29 last time 1hr:28 secs new pr by 6:59
bike 10 miles home

***VA Beach Level 1 Cert***

INCREDIBLE!! Just wanted to shout out a big thank you to all the trainers at the cert!! You guys are all the sh**!! I hope to be right up there with you someday. But until then, I've got a lot of learning and practicing to do, so 3-2-1-GO!!!

Sharon V.

24/m/180lbs

first time for MURPH
time - 36:50

first mile - 6:53
Pull Ups Push Ups Squats - 21:05
broken up into 10/20/30
second mile - 7:25

puts you in your place

F/25/154

First time doing Murph!

ugh...did not partition, just fractioned the sets. Wanted to quit after the first run (actually, after about 200m).

Dropped to modified push ups for the second 100 (doing Cindy yesterday didn't help).

47:53

24/m/180lbs

First time for Murph, puts you in your place.

Mile 1 - 6:53
PullUps PushUps Squats - 21:05
mile 2 - 7:25

Total time 36:50

what in the crap just happened?
Finished in 43min

32:14 Did mile run and first 8 rd's "cindy" style w/ 25lb scott pack finished w/ 15 rds no 2nd mile. Was hot and humid out and my first WOD after about a 2 week break.

Took about a month off from working out regularly while moving and starting a new job. Today's the first day of trying to get back to where I was before.

Half murph, no vest
1/2 mile run
50 pull-ups (115 on gravitron)
100 push-ups
150 squats
1/2 mile run

For the most part, it was broken down to 10 pull-ups, 10 push-ups, 15 squats, 10 push-ups, 15 squats.

Total time - 30:24
First run - 5:00
First half BW exercises - 8:51
2nd half - 11:09
2nd run - 5:25 (wobbly legs)

Actually a lot better than my last half murph which was 39:01.

no weighted vest

47:03
First time doing Murph
read the Navy's page about Murph before the workout for inspiration.
I'm humbled.
Thank you Murph. Amazing sacrifice and story.

Wow there are some awesome times posted! I did Murph back in December without weight vest. Today I did it with the weight and it crushed me, pukie came calling!

1 hr, 12 min, no partitioning!
41yom/192 lb

36:01
met a fellow crossfit junky today at the gym... they are rare but it is always sweet to have a partner while doing such a hard WOD.
we partitioned the Pull-ups PushUps and Squats into 5, 10, 15...
it worked pretty well... first mile was 6:00 mins and the last was around 7:00 mins. Mike... this one is for you.

Just took a new job and there are no pullup bars. Any advice on how to rig up my own would be appreciated.

The only thing even close to being suitable is the top of the squat racks but they're "square" and a mother to hold onto for any reasonable period of time.

Had a great time at the level 1 cert in Virginia Beach. Awesome facility, but where are the mirrors and the TV's when I work out on the eliptical?

#335 rads

you can look on logsitall.com and check the "standings" for Crossfit named wods and hero wods as well as basic things like deadlift. Easy to use and handy to check yourself against the others posting there.

look at bill patton's comment #64
he posts some interesting numbers off the logsitall site refering to the current WOD

m/46/153lbs
51:10 as rx'd with 20# vest on. just under 1 minute slower than last time which I'm positive was due to the last run. Back was seizing up so a few metres of walking strides a few times.

Every time Murph comes up I cry like a girl on the last mile - and it ain't just 'cause it hurts.

God bless the men of Operation Redwing. Strangers, who gave their lives for me. For my wife. For my kids.

Thank you
Thank you
Thank you
Thank you...
(it will never be enough)

m/41/179
As Rx'd: 35:38
A minute slower than last time. Really hot today.

First time doing a full Murph.

As rxd with 10/20/30 splits - 52:14

165/23yo
My first meeting with Murph today. I also met Pukie for the first time since i've began crossfit. This SUCKED in the best way ever. Keep it comin!

First time, great workout!

No weight vest to use. Otherwise, as rx´ed
Did it like Cindy likes it!

36.10

f/37

23:07 - puppy version - skipped the last 15 pushups - did most in full extension and managed to do 20 kipping PU (5 at a time), the rest were jumping with work on the negative

32/M/180

Murph w/o vest:

44:06

as rx'd: 38:11
No weighted vest :(

1st mile I ran a bit over a mile.
Definately felt much better this time around

wod modified (couldn't remember what to do)

100 pullups, 200 situps, 300 squats 56:45
in 4 sets of 25/50/75
m/42/200/5'11

first time Murph

paced myself and had room for improvement

didnt do the wod today i was up on the boardwalk in longbeach ny doing demo wods Allison came by lots of fun.I was in some pain today, but went to the hand ball courts an played for hours lot of fun.
really recomend it

m/31/230/68"

half of a CFWUx3

44:24 no vest

First Murph:

Goal was sub 60Mins and I reached it with 58:22

#353 "Every time Murph comes up I cry like a girl on the last mile - and it ain't just 'cause it hurts.

God bless the men of Operation Redwing. Strangers, who gave their lives for me. For my wife. For my kids.
"

I agree 100% I felt like quiting dozens of times, but kept going with those thoughts, he must have been one bad as Lt for that WOD to be one of his FAVORITES? of all the WODS for Lt. Michael Murphy to choose as his favorite, and he chooses this one...go figure? That is one nasty workout.

m/25/151/68"

As RX'd with 32# body armor, running in circles on my little COP sucked, and it was humid as hell for some reason in Iraq today. Side plates restricted depth of squats, but didn't give a damn...

First Murph:
86:33

25/08/08
As rx'd (no vest)
55:10
Disappointing, but first night back after minor illness (brought on by Fran on 20/08/08 - 4:16)
1 mile run (1200m) - 6:04
100 pull-ups - 9:43
200 push-ups - 18:47
300 squats - 12:44
(0:44 to get to track)
1 mile run (1200m) - 7:05
Lots of work to do, on the push ups in particular.

33:55

no vest
as rx'ed
10 sets of 10-20-30
46:00

32:55 as rx'd no vest. Cindy stylee.

Scaled: 1 mi run, 100 pushups, 1 mi run, 50 strict pullups (hands too tore up to kip).

29:30

M/44/202lb
44:00 as rx'd
finished all reps of each exercise before moving to next.
Why are so many breaking up the reps like Cindy?
Dosn't that take away from the escense of the workout?
The 200 push ups are tough after the 100 pull up, I was hoping to break the push ups into four blocks of fifty since I almost nailed the 100 push ups straight in Angie last week but I did't quite make it, ended up like this 50-50-25-13-12-12-13-10-10-5. Maybe next time

if anyone is interested in the story of Lt Murphy, read the book "lone survivor" written by mark lutrell, the only survivor of the SEAL team.

55:03 as rx'd with 10 lb. vest not pr but good after long fun summer

Still not up to Murph today, so I did 400s. Best time was 68s, 22 under my best for the WOD on 3/20.

OK. Job done for the day.
WU was 3 rounds of: Samson + 13x OH squats + 13x situps +13x back extension
Plus 2 rounds of 5x PUs and 5x Dips with 30kg assistance

Murph for Puppies, with 30kg assistance for PUs. A really intense one. The second run...you name it!

Time: 29:36

Did the partitions as follows:

800m run (4mins aprox.)
10PUs-10Pushups
10PUs-10Pushups
8PUs-10 Pushups
7PUs

40Squats-10Pushups
20Squats-10Pushups
20Squats-6Pushups
20Squats-5Pushups
25Squats-5Pushups
5Pushups

800m (5:30 min aprox)

41:51 PR

33/M/192#

39:57 as rx'd

Did modified "the porch." Went slick...wear flak/ SAPI/kevlar for work, even on "rest" days. Didn't want it for this.

1 mile run (7:00)
50 pull ups
100 push ups
150 squats
(15:37)

Total exertion time--22:37
Total workout time (incl transitions)--27:37

Temp at 29 Palms: 104.7
Temp in C'fit Ripper: 99

M/26/69"/154

as RXd. event by event. with 20# vest. 59 minutes.

Thank you LT Murphy.

M/24/6'0/180

1 mile 9:35
200 USMC V ups no PU bars
200 push ups
300 squats
1 mile 7:30
Total: 38:15

Wife:

1 mile 9:43
200 USMC V ups no PU bars
200 push ups
300 squats
1 mile 10:40
Total: 41:25

CrossFit Level One Certification, VA Beach.

Thanks to Dave, Pat, Jon, Michael G, MAGGIE, and the rest of the trainers for a smoking good time.

My brother Aaron and I really enjoyed ourselves and are excited to finally get Buckeye CrossFit going. We now have four Level Ones trained now, see you in six months for Level II (inshallah!).

Words can't express how appreciative I am to the Glassman's and the rest of the CrossFit community. There really is a common core value that draws people to CF and keeps them here. I regret that I have let me CF skills diminish a bit as life caught up with me, but now the fire has been re-lit inside me.

For those considering attending a CF certification, run, don't walk to attend. I've been doing CF for the better part of the last four years, but much like doing my first ring dip, I didn't know what I was missing until I finally did it.

I discovered that I had been doing a lot wrong, in my form and my approach to the WOD's. Even my nutrition and kip (which I thought was good) was wrong. The bottom line is, don't be like me and wait years to attend a CF certification (or get to a gym with a good trainer). You owe it to yourself and to that gym rat who asks you what you're doing on your third round of Fran (you b@#tch)to take it to the next level.

God bless you Greg and Lauren and all the rest. You are truly doing the Lord's work out there. You've always been good to me.

Best,

Dennis

M/23/173

Just getting into crossfit...

1 Mile 6:38
70 Pullups
160 Pushups
210 Squats
3 Mile Bike (all treadmills were taken) 9:02

Around 50 minutes

30yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round.

As rx’d: 46:06 PR
No extra weight, partitioned into 20 rounds of 5 pull ups, 10 push ups, and 15 squats.
Foam roll after.
Compared to 080502: 54:28

Weekend at the beach…

Saturday
Workout on the beach barefoot
150 burpees for time= 17:23

It was pretty hot out!!

Sunday- was smarter, went out early
Run 45 min on the beach

To the athletes at this weekend's VA Beach Level I:

You guys were a blast to coach. If I can do anything for you as you get deeper into CrossFit, please let me know.

As always, that was a solid instructional crew. Steve, Ryan, Dave, Mike, Pat, Maggie, and John, you guys make my day.

Best,

Jon

Pack:
Half Murph
For time:
1/2 mile Run
50 Pull-ups assisted i.w. black band
100 Push-ups
150 Squats
1/2 mile Run

42:07

Partitioned into 10/20/30x5

1st half mile was great, tried pose
real gut check was push ups and last two sets of squats.
pissed it all away on the last half mile hip flexors shot, an airborne shuffle at best.

right before the last run I really though pukie was coming, but just dry heaves, didn't help that they'd just started to burn the FOB trash pit, acrid, racid smoke upwind of my run route of course.

Whatever, first half Murph...Ace of Spades R.I.P.

M/35/172
Bozeman, MT

41:04

What makes Murph "Murph":

The President of the United States in the name of The Congress takes pride in presenting the MEDAL OF HONOR posthumously to

LIEUTENANT MICHAEL P. MURPHY
UNITED STATES NAVY

For service as set forth in the following CITATION:

For conspicuous gallantry and intrepidity at the risk of his life and above and beyond the call of duty as the leader of a special reconnaissance element with Naval Special Warfare task unit Afghanistan on 27 and 28 June 2005. While leading a mission to locate a high-level anti-coalition militia leader, Lieutenant Murphy demonstrated extraordinary heroism in the face of grave danger in the vicinity of Asadabad, Konar Province, Afghanistan. On 28 June 2005, operating in an extremely rugged enemy-controlled area, Lieutenant Murphy's team was discovered by anti-coalition militia sympathizers, who revealed their position to Taliban fighters. As a result, between 30 and 40 enemy fighters besieged his four member team. Demonstrating exceptional resolve, Lieutenant Murphy valiantly led his men in engaging the large enemy force. The ensuing fierce firefight resulted in numerous enemy casualties, as well as the wounding of all four members of the team. Ignoring his own wounds and demonstrating exceptional composure, Lieutenant Murphy continued to lead and encourage his men. When the primary communicator fell mortally wounded, Lieutenant Murphy repeatedly attempted to call for assistance for his beleaguered teammates. Realizing the impossibility of communicating in the extreme terrain, and in the face of almost certain death, he fought his way into open terrain to gain a better position to transmit a call. This deliberate, heroic act deprived him of cover, exposing him to direct enemy fire. Finally achieving contact with his headquarters, Lieutenant Murphy maintained his exposed position while he provided his location and requested immediate support for his team. In his final act of bravery, he continued to engage the enemy until he was mortally wounded, gallantly giving his life for his country and for the cause of freedom. By his selfless leadership, Lieutenant Murphy reflected great credit upon himself and upheld the highest traditions of the United States Naval Service.

5 Rounds for time of:

20 Back Squats, 115lbs
40 Push ups

Time - 25 minutes

24/M/160

First murph......

wow....

partitioned the workout to 10-20-30 x 10sets....

miles were about 6:15 and 7:50 something haha....

34:35.....yikes

my first ever w.o.d. - 45 minutes, most of pull-ups were jump/negative.

great challenge!

Just got back to the Chicago area from the Va. certification clinic and wanted to pass on my thanks and praises to the excellent instructors and my fellow participants. Great learning experience, a lot of fun and many sore muscles!

I tried something different and it backfired on me. I thought I could handle five sets of 20 pull-ups, 40 push-ups, and 60 squats. The first two sets killed me and I finished in 38:44. My previous pr with 20 sets of 5-10-15 is 32:40. I think I'll try 10 sets of 10-20-30 next time.

42:33 as rx'd, with 20lb vest.
mile 1 - 6:35
20 rds - 27:07
mile 2 - 8:52
All pull-ups straight through, push-ups broken after rd 4, squats were fractioned as well.

My damn pull up bar broke! Suggestions for alternative to pull ups?

FUHGETABOUTIT!!

I just drank a whole thing of sprite, too. This is going to SUUUUUUUCK!!!!

M/24/5'10"/160

CFWU (PUs and dips on rings) x 2, due to time constraints.

Ball of the right foot still hurting too much for running, so subbed 1700m row for each mile run. PUs on rings. Followed "Cindy"-style partitioning. Rowing machine and weight room on different floors, time running in between included in total. Time estimated on wall clock.

43 min (no vest)

3 minutes slower than what I'd hoped for, but I'm happy regardless. First 1700m row at 6:37, second at 7:05 - pretty gassed by the time I started the 2nd row. Last time this came up I got about 56 min (done as RX'd, no vest), so I'm quite pleased with the improvement. Can't wait for tomorrow!

Take care!

First time doing MURPH
time 55.06 with 20lbhs vest.
10 pull-ups
20 push-ups
30 squats
x 10

Comment #303 - Josh

To be an Officer like Murphy you would have to join the NAVY, get promoted to 03(cause that's what they call a CPT) then get selected and pass the BUDs course...and apparently have arms the size of King Kong's.

Best I can tell your 0 for 3.

But hey you gotta believe to achieve!

Keep trying Officer Candidate...

For God Sake COACH change the wording on this workout to spare the intelligentsia of CF from the incessant semantic ponding of the mongrel hordes(I'm including myself) and their unending quest to discover, "what partition really means?"

Comment #303 - Josh

To be an Officer like Murphy you would have to join the NAVY, get promoted to 03(cause that's what they call a CPT) then get selected and pass the BUDs course...and apparently have arms the size of King Kong's.

Best I can tell your 0 for 3.

But hey you gotta believe to achieve!

Keep trying Officer Candidate...

For God Sake COACH change the wording on this workout to spare the intelligentsia of CF from the incessant semantic ponding of the mongrel hordes(I'm including myself) and their unending quest to discover, "what partition really means?"

M/31/167/

No weight - 31:39

Turned 31 today and wanted to beat my age, but missed it by 39 seconds. Did C2 rower Crossfit Endurance this morning.

Dan #93
Congrats on your message board inspired bravery which no doubt fuels your negative opinion of BTS.

I have learned that the CrossFit Nation is very open to measurable duplication of results. Perhaps instead of shooting your "mouse" off and ripping on BTS, you could simply point us all to your - more excellent - training systems. Then you could show the forum your superior techniques which have been organized better, tested with thousands of souls and provided countless success stories over the last two decades. Let us all see how you have been contracted by special forces, and countless other tactical operations units to teach the elite. Don't simply TELL us about it buddy - Show it! WE are waiting.

It isn't enough to challenge each individual to a fight as you have done several times here. Sack up and put your techniques and systems and organization "out there." Let's see if what YOU offer is financially feasible as an operation and can withstand public scrutiny on the same level as Mr. Blauer's.

I have absolutely NO association with BTS. I have never attended a class or function. But, it makes me sick when message board "big-typers" belittle an operation without offering up their own methods for public scrutiny.

WE all know what is going on here. Most PAB's can only think to tear others down in order to build themselves up. Weakest Sh*t on the planet, man.

48:45 w/ 20 lbs

1/2 of Murph:
Run 1 mile

10x
5 Pull-ups
10 Push-ups
15 Squats

Run 1 mile

32:39

The full thing would not be very pleasant for me. Someday...

FitZoner #401

What a verbal thrashing.....owned....

21/M/175/5'9

42:57

No weight added
Used treadmill

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

23/149

WOD as rx'd

31:59(PR)

old pr-35:30

No vest this time...went for speed.

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

As rx'd

40.14

Awful effort today- 2nd mile was 11 minutes

46:59

didn't read the wod, completed each exercise before moving on to the next..

should be able to knock off atleast 10 min off this next time if not more.

pushups still need a lot of work

As rx'd 46 minutes. First mile 7:30, second mile 10:30.

m/42/6ft4/ 205#s
42 minutes ... fought back puking 3 times...success!!!

Murph

without vest- 35:44, huge improvement over last time's dnf at 48+ min.

Mile 1- 6:45

Pulls, push, sq partitioned 5,10,15 ala "Cindy"- 20:32 (set a repeating countdown timer for 1 minute, and did one round of cindy per min. which left about 10-15 sec. of rest per round)

Mile 2- 8:26

M/20/6ft/188#'s

i had no vest and i wish i did. this was still hard with no vest.

39:23

UGH...so glad thats over!
1 mile - w/vest
100 pullups - 1/2 w/vest
200 pushups - 1/2 w/vest
300 squats - 1/2 w/vest

Couldn't muster the energy for the last mile.
48:05 - guess not too bad for first time.

Here's something I havent heard in a while. Was drudging through this and some guy walked by and and said "Dude, you're a beast!" lol...felt kind of good :) Quite the compliment for a 5'9" 225 lbs with a gut! haha working on getting rid of that though...Thanks CrossFit for allowing me to beat myself.. :)

21m/179

as rx'd

34:44 No Vest

36.13 pushed it pretty good, i think i could do it faster, second mile was slow

Did half of everything 18 minutes. Coming back from injuries.

# 401 I AGREE, Perfectly stated !!!!!!!!!!!!!

37M/5'10"/165#

Warm-up: 100 SU + 50 DU; 3 rnds of Samson stretch, 10 sit-ups, 10 back extensions.

As Rx: 36:55

Cool-down: 800m walk.

No weight vest; strict pull-ups; Apr03 Journal push-ups; 11" box squats.

Missed PR by 3:19, but PR was with kipping pull-ups and slightly higher squats.

Did Helen yesterday to catch up on WODs, couldn't do anything but BW exercises while at Parris Island, due to hurricane and lack of gym at the hotel. Murph hurt today!!! I love it!!

Helen: 12:50
Murph: 36:21

On a somber note, this workout takes a place in my heart. Iw as stationed in Afghanistan at Asadabad when SEAL team 10 went out on Operation Redwings. PO2 Danny Dietz was from my hometown of Littleton, CO. Six weeks after the incident, my unit, 2nd Battalion, 3rd Marines, assaulted the Taliban and Al-Qaeda militia responsible for the attack on Lt. Murphy and his team. We destroyed them. For six days and nights we fought constantly, outnumbered, held the line, calling in artillery, airstrikes, B-52 bombing runs, and cleared the region. There is a book which explains the Marine side of things coming out April 9th of next year, called Victory Point. Go to www.victorypoint.info if you want to check it out.

Semper Fi, I'll never forget.

51/m/140

54:26, no vest, about 4 minutes faster than May 2.

1st mile ~7:05
2nd mile ~8:00

f/46/5'7/155

"Murph"

Pull ups completed before push ups, push ups completed before squats.

49:56

PR by 18 minutes

When I hit a low 40's time I will break out the vest.

Yes this work out does put you in your place.

Couldnt finish this, felt nauseas about a quarter through the pull/push/squat sets (I split them into 10 groups of 10-20-30) and stopped at 15minutes.

About 2 hours later I attempted it again and got to the same spot and started feeling like I was going to puke again so I hesitantly stopped.

Maybe next time I'll just do a half murph

f/38/5'5"/148#

60# assist on gravitron
the pushups weren't pretty at the end.
broke into ten sets of 10-20-30
44:40

m/27/180

48:15

first mile 8:00
second 10:00

Did 10 sets of 10-20-30

Murph
48:01
last mile brutal.

47 / 174

as rx'd, with 20# vest, done Cindy style, runs on the tm at 1% grade, pull-ups chest to bar

1:03:50

Thank you, Lt Murphy

37:42

3:44 slower than PR

32/m/200

37:30

broke up the strength exercises into 10 sets of 10pu/20pushups/30sqts. at about round 6-7 i started to drop quickly. finished the mile in 7:30, all 10 sets at the 26 minute mark, and ended up at 37:30. spent the final mile walking/running/walking/running again.

1 mile run

followed by

10 Pull ups, 20 pushups, 30 squats X 10

followed by

1 mile run

51 minutes 14 seconds

Today was my first day of Cross Fit. Started easy. Did Buttercup version. Took 28 minutes in all. Had to improvise on the pull-ups and I know my form was poor on the push ups, but anticipate improvement as I build up my upper arm strength.

First, let me say to #401, damn. Way to not pull any punches. Well stated.

Next, let me say that Hero Workouts are great. It's always a tragedy when a brave person dies, but I'm proud to be a part of a community that gives honor to those people by letting us get stronger in their name. Today was tough, but quitting never entered my mind.

Finally, the workout. Last time I did this, I came in after the 55:00 mark. Today, I wore my old level II vest with two sets of ballistic panels and two trauma plates in the carrier (probably about 10-lbs), it made a huge difference in how tough the workout was, but I still managed to beat my old time by over 5-minutes. I came in at 49:13. Pukie tried to catch up to me by the end of the PU/PS/SQ section, but I outran him on the last mile.

M/22/6'/164

First time ever doing Murph. Definitely have room for improvement. Had to do my pullups on the back of a set of bleachers, which really killed my time (not to mention my hands). I'll hopefully have access to a gym by the time we do this again.

Time = 49:25

M/43/6'0"/175
only could finish 1/2 Murph today. After CrossFit Endurance workout this morning and then cleaning house the rest of the afternoon my energy ran out....
1609m rowing 6:11.4
5x10 pull-ups/20 push-ups/30 squats 15:10.0
Total time 21:21.4

f/25/120/5'5"

43:17 as Rx'd (new pr)

27/m/185

47min

46:49 wowwwwww

M/48/152

No time for complete "Murph", working with hands tomorrow as usual for Tuesday. Did two timed miles, 7:48 and 7:42. Will return to this, as I always do, in good time.

Hey, "Tenacious D" sighting! Welcome back.

wow......just realized that I didn't have to complete each exercise before moving to the next one. That really could have helped. Come on coach, let me at it again soon!

m/37/175

I did this in 47 minutes and some change last time. This time: couldn't even finish. I don't know what happened but after the mile and round 8 of Cindy-style work, my body just quit. Ran the mile in 6:30 at 1 degree incline. My body was just not recovered from the Angie on Sunday, I think. When I quit, my heartrate was about 190, which is WAY too high for my age. My lats, up near my deltoids, are twitching and really sore. Ouch.

1 Mile
40 pullups
80 push ups
120 squats.
1 ginormous load of suck.

I'm ashamed of myself.

today was my first crossfit workout. insane. i got through the mile run then did 50 pullups and 100 pushups and 150 squats then through the second mile run. total time was 55 minutes... think i will be sore tommorrow, hopefully next time i see this monster i will be able to complete all of the reps

51/M/150

46:57

Six minutes longer than last time, and it hurt pretty bad the whole time. Avg HR 174, peak 188, rec. 56. At Unidad Deportiva Sullivan sports complex in Ensenada, BC.

Today's a rest day for me so I'll do this tomorrow, first time with it. I see a lot of 60+ minute times which i'm sure will be my range as well. But that made me think... I ran into a friend yesterday that I used to see at the globo, and he commented on how much improved I look now.

Point is, I've been doing crossfit since March and there seems to be a lot of people out there in the non-crossfit world who wouldn't believe you could get such good workouts and great improvements where you routinely do 10 and 20 minute workouts.

Sometimes when I drag and hit a 40 minute workout here I feel like it took forever, but back in my globo days i'd regularly be working out for at least an hour amd most times much longer, and i'd get nowhere near the results.

It just surprised me that it seems a shock anymore to work out for so long anymore. Anyone else get that feeling when you look at your times?

38/M/176/6'1"

Murph

43:41 with 20lb vest

I got back in the truck to drive home, and felt this unusual burning sensation in my glute-ham region. For a few minutes I thought maybe I had over-done it and really torched my legs with the weighted vest, I mean with the talk of rhabdo and all lately......then I realized the "heated seat" was inadvertently activated when I got in. Sometimes you just gotta laugh at yourself!!

26/M/190

40:30

Three minutes under my PR. Thanks Mr and Mrs Crossfit!

33:01

No vest.

42 min. with a vest last time. No suitable vest available this time. I'll make for it by wearing a vest in the next few met-cons that don't require it.

First time I didn't Rx a workout for any reason. I feel so cheap.

Craig
M/245/6'0"/28

as rx'd

1:02:45

Erin

F/130/5'7"/30

Subbed bodyweight rows and knee down pushups

58:06

MURPH

Split into sets of 5/10/15

Band asst Pull-Ups and gym ball for Push Ups

Time 48min 44 sec (previous time 1hr 13 min)

Pleased with this time, good to see an improvment.

Managed to do extra training at the gym. Good fun. Sore arms.

M/27/202

Had to stop at 15 rounds and moved on to second mile. Ran out of time.

35'10

No Vest. No Kipping.Treadmill
As Rx'd

10x's- 10-20-30

51:40

as rxd no vest

31:32

26:48 - FIRST MURPH EVER
That's for you, Lt! GET SOME!

45 min even. .7 mile run on both ends. reps scaled up to ten and then back down for total of 100/200/300.

29/f/114

32:24

20 sec off pr

10-20-30x10 pull-up,push-up, squat

pre: wux1
post: stretching

rachel- murph was much more fun at cfs! thought of you while doing this wod!

note: little equipment glitch, some guy tried to take the squat rack with the pull-up bar, wasted over 30 seconds- 1min telling him i was using it and moving the bar back off rack. oh well.

WOD Murph,
32.39 (last time,42.odd)quite pleased with 10 min improvement.partitioned 10 ,20 ,30 .ripped a callus off on last set of pull ups.done at lunchtime,evening,boxing, night ,thruster practice.quite awkward trying to do thrusters with skin missing,any ideas on quick healing ?

21:24
I did
800m
50 pullups
75 pushups
120 squats
800m

puppies

42:45:39
no podre ni bañarme

Va Beach Level I cert this past weekend was AWESOME!!! All the athletes I met there were great. Thank you coaches, you guys were awesome. I did my first Fran with all kipping pullups instead of jumping. Thanks Maggie for keeping me going! Jon G, you are an amazing beast and I really enjoyed your teaching style.

Jenny B

42/M/145

no vest

26:25 Get Some

M/22/5'9"/180

First time working out in my colleges gym(I am a freshman after 4 years in the Marine Corps) and it was obvious to me that no one there had a clue what Crossfit is because I got about 50 weird looks from the other people in there...I was on my way to the track to finish the second mile when, out of nowhere, I got an unexpected, unwanted visit from Pukie...luckily I was passing the bathroom and made a quick pit stop.

1:04:38

It would be nice if most people put as rx'd with vest as there are some pretty good as rx'd times of sub 40 minutes but I imagine they are without the extra 20#

1:10:57

The 2nd mile was tough as calves were trying their hardest to cramp! Had to break into a walk a couple of times.

Pullups continue to improve.

Partitioned 10/20/30 x 10.

RIP Murph

43:51
used an band for PU, about 10lb assistance
F/30/118

32yom@195lbs
32:26
no added weight

David
M - 33 - 5'10" - 181# BW

DROM Warm Up

WOD, as rx'd (no vest): 56:02

Compare to:
080502 (20# vest): 1:17:24
070629 (no vest): 1:36:50

Notes: Glad to complete this one again for Murph. Nuff said!

30/73"/225
no weighted vest as rx'd
partioned 10, 20, 30 x 10
43 minutes

First time ever doing murph, just started doing crossfit WOD, been going strong for about 3 weeks now, currently in Special Forces Training at Fort Bragg....

27/M/205
39:48
1 mile
4 sets of 25 pull-ups
4 sets of 50 push-ups
6 sets of 50 squats
1 mile
No vest, will use next time

I completed as Rx'd with no vest.

60:43

This one was tough. I wanted to be sub 50 minutes, but that did not happen. I really had to push myself to the limit to get this one done; I was exhausted and had a bad case of heartburn (GERD) going. Even thought I was going to vomit on a couple of occasions. I feel as though completing this workout is a way to honor the man it was named for, so there was no way I was stopping.

Definitely feeling the 2 mile run from this morning, but I was blazing on my runs today! Fastest I've ever run 1 mile!

1 mile - 6:37 (PR!)
25-50-75 - 5:13
25-50-75 - 6:16
25-50-75 - 7:19
25-50-75 - 8:09
1 mile - 9:18

Total - 42:53

1:06:12 - all PT straight through, 30 lbs body armor/gear

26/f/5'2/130#

breakfast: run 35 minutes = 4.66 miles

WOD: "Murph" sans added weight
1 mile run
20 x 5/10/15
1 mile run

time = 35:04

bleah. just a teensy tiny bit faster than last time (7 seconds). weird that today felt like i wuz just draggin compared to last time. herpaps itz my wishful imagination; i feel like i should be gettin thru this faster. tho i wuz payin real close attention to form this time. all pull-ups were clavicle height at least, all push-ups chest to deck to full extension, all squats well below parallel.

warmup 10 mins

recovering
1/2 Mike
1 mile, 50, 100, 150 1 mile

1 mile run
16 rds of 5-10-15, then finished last 4 sets of 10-15 with push-ups and squats and finished 4 sets of 5 with pull-ups (because gym was packed and I'm a nice boy and share the pull-up bar.)
Then of course all the treadmills were taken up so I called it quits. Time w/o last mile was 54 minutes though. Pretty pathetic compared to most of you guys, good job!

30/M/71"/215

scaled to 1 mi 50/100/150 1 mi

45:32

Whoa!! Never thought I would be begging for the last mile run. As rx'd except for doing modified pull-ups. Cut me some slack, this is starting my third week with Crossfit and I'm 34/6'6"/337lbs. Just trying to get back to military condition. See you tomorrow.

Time: 66:45

1hr 4 min

I finished it. That's all I care about.

Split it up into manageable chunks. 10 rounds of 10 pullups, 20 push ups and 30 squats.

44:53

As rx'd with frag vest

30:43 (PR)

Vest limited depth of squats, all barely parallel.

Whooooooo!!!

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

Don't remember how I broke them up. Just kept going until muscles gave up, rested about 30 seconds and finished up. Did them in order...

Wow, I hate running and that last mile sucked...soon as I started, "pukie" wanted to talk to everyone, but didn't..luckily.

54:00

Aloha,

Jordan

M/24
Bwt:195

Rx'd: 1:07 20 pound vest

First time doing this in vest, it just kicked my ass not happy with time at all. Been messing up on workouts latley just not to happy with myself.

m/30/68"/160

Time 34:41

No vest though.

#474 Mullinga

You say cut you some slack, dude I'm impressed that you could finish this one after only 3 weeks of CrossFit. Great job man, it won't take you long to get back to your mlitary form!!

Sub'd 1,660m row for 1 mile run; got thru that and all 100/200/300; felt light-headed from not enough food this afternoon. Cut the workout short. Time was 31 minutes, even. Total time back in May was 39mins and change; I will definitely beat that next time. My goal is 37mins next time.

y/35/235

as rx'd
broke up into 10/20/30

55:05

45:44 no vest.

21/m/5'11''/185

29:50 w/o the vest

This crushed me today!
bunker gear and airpack for first mile and 4 rds 5,10,15. Pack through first half.Without second half. Calls in between. Aprox 1 hr 20 min

No Vest. No Kipping.Treadmill
As Rx'd

10x's- 10-20-30

46:57 (got confused on my numbers...)

Rx (no vest)

1 mile run: 7:35
100 pull up: 9:21
200 push up: 11:46
300 squat: 11:24
1 mile run: 9:48

m/43 yr old/5'9"/181

as rx'd 49:56

PR by 12 minutes

Murph
37:20

Murph
(no vest)
37:20

m/21/145/5'10"

1 mile run
50xpull up, 100xpush up, 150xsquat
1 mile run

time - 30:21

As rx'd (no weight vest)47:25, previous 54:18. PR by 6:53.
First mile approx 7:23 on treadmill.

Well that sucked for about 44 min. Did first 2 sets as 10, 20 ,30, then the rest at 5, 10, 15. Not much gas today.

46:41?

SO BRUTAL!! The second mile took me about twice the time as the first! WTF? My legs just wouldn't go. I was going as fast as I could but i was like a snail.. But I didn't stop to walk even a little bit. I'm pretty proud of that.

10-20-30 on the pull-up, push-up, squat - but I combined the last two rounds. Did 20 pull-ups...

I think it's about a 15 minute PR.

Owwww

My boobies and booty hurt from the running. Too much bouncing.

Ran 5 miles yesterday didn't feel like i was even gonna complete this one then I got to the gym and felt great...

"Murph" 31:49 no weight vest

Crossfit Level 1 Cert @ South Brooklyn here I come!

Subbed 2K Row for each 1 mile run

Time: 41:54 (I "did it" Cindy style)

I was thinking before that 20 rounds of Cindy was no big deal, but I underestimated the 2K rows by a whole lot. This workout made me feel like it is Friday but alas it is only Monday :)

1 mile treadmill
10/20/30 x's 10
1 mile treadmill

39:36

This is my second "Murph" WOD. I did the first one back in the last week of May when I first started doing Crossfit.

Today's time: 33:07. (10-20-30 splits) This was @ 13 mins faster than my first one! The results of some of my other duplicate workouts are just great! Even though I have lost a little off my overall max strength, my endurance strength and overall conditioning has improved drastically. If you have just started stick with it, in time the results will be amazing!

Lordy...

49:52

I am now going to foam roll the crap out of my legs...

42/M/175

as rx'd with 20lb back pack

48:24

Murph (no vest)
Partitioned as 10x 10,20,30
Actually did 11x 10,20,30 - lost count
Second mile slowed down by 2 pedestrian crashes on 6th ave in Manhattan at 4:30PM. Stopped briefly to apologize profusely and get yelled at
Time: 30:28 (pr by 5 min)

“Murph” in order, no vest, treadmill, kips, chest to floor, A2A

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

41:21 - Suky, a full 6:21 slower than last time.

That was absolutely insane but I loved it. First "Murph" and new to CrossFit.

47:47 as Rx'd

As rx'd
scfd1 0508
40:10, 3:50 better than last month

Hole
E
Sh!t

first time doing Murph.
Crossfitting for about 6 weeks.

30yr/male
5'9" 165#s

as rx'd
10/20/30 for 10rnds.

49:47

did anyone elses ears pop? LOL

mine did and still havent equalized? hahah

First time doing this workout.

Half Murph,
PUs starting on Tip toes

19:35!

Pretty excited about this time.

This one looks fun! I might have to skip practice tomorrow so i can do it.

Thank you Mike first of all...today was the first time doing murph with the vest as RX'd and it was a very humbling experience

46:06 rx'd

Not back to full speed as evidenced by today's effort.

1 mile run
1-2-3
2-4-6
etc up to 10-20-30 and back down again
started back down the mountain and had to bail after 5 pull-ups at the 8-16-24 level.

Totals
1 mile run
69 pull-ups
128 push-ups
192 squats
Time ~ 48 minutes

Just wanted to thank all of the trainers and other CrossFitters from the Level I cert this weekend in Virginia Beach! You guys were all awesome, and I learned more than I thought possible in 2 days!!

Special thanks to Jon G. for pushing me through Fran and helping fix my snatch... check.

M/31/5'10"/173

41:47 as Rxd

3rd day on Program and I bout tossed my cookies. Could not quite finish.
29/M/6'0/180
1 mile run
80 pullups assist after 40 pullups
160 pushups
240 squats
1mile run
time: 55 min
"Murph, we will meet again"

M/31/6'/199

53:14
10-10-10 until PU and pu complete.

N: 39:41
J: w/ full body armor--47:16

93 degrees and windy on the backstretch...only for you, Murph!

I really like the Crossfit banner (the one with the dog) that Blauer Tactical has up in their gym. I'd love to get one (slightly scaled down of course) for my garage gym. Anybody know how to make that happen? Would anybody be willing to share the graphics file? Thanks.

This has been a miserable summer for me--new job that sucks up all of my time, more heat than I've had to endure in years, and plenty of traveling. Getting back into working out again, so I'm taking it slow.

1/4 Murph. For time (exercises done Cindy-style):
Run 400m
25 pull-ups
50 push-ups
75 squats
Run 400m
Pull-ups and squats unbroken. Last two sets of pull-ups 5-3-2

16:24

Temp 89.6 outside, 87.6 inside garage gym (~4000 ft)

F/59/5'6"/131

58:01 (Seriatim) (PR)

M/27/6'0/180

1:02:50

Did jumping pull-ups. The rest as rxd.
Definitely had to take it to the next level for this one.
Going to start working on doing kipping pull ups instead of junping.
Great workout!

1/2 murph
gravitron assisted pullups at setting 6
cindy style partitioning
70 regular pushups, 30 girl ones

42:00, last time 52:00 :)

P.S.

To Luan, comment # 507, my ears popped too! Well, they didn't really pop but something weird was going on with my hearing. I guess my head just got kind of congested.

Cool, I'm not the only one!

m/38/6'3"/220

had to scale down, as i had to pick up my daughter, and i was late.

1 mile run
8 rounds of:
10 pullups
20 pushups
30 squats
1 mile run
5 pullups
10 pushups
15 squats

i forgot to stop my watch 40:00?

m/22/5'7"/143

57:20 - first time with murph. nearly quit half-way through, massive headache.

1st mile - 7 min
2nd mile 8:30 min

whew!

RX'd 46:24(PR)

35:30 as RX'd (w/20# vest)

Thank you for giving your life for our country Lt. Murphy

partial Murph (about 3/4 total) - 34:56
Did 5/10/15 PU/PushUp/Squat breakouts for 75/150/225 and ran 1.75 total miles

1 mile run
50 pull ups (60# assist)
100 push ups (knees)
150 squats
(partitioned 5,10,15 X 10)
.5 mile run with a nasty side-cramp

no time, but around 25-30... should have pushed through to do the rec #'s at least. next time.

m/33/6'1"/210

1/2 Murph no added weight.

27:01

Just realized I messed up the order. Did 10 sets of 5 pushup/ 10 pullups/ 15 squats.

M/25/6'1"/195

30:00
1st mile 5:50 second mile 6:50

100 ring pull ups
200 push ups
300 squats

sets 10,20,30 respectively

murph preceded by clean and press ladders 1,2 times 5 sets of 88lb kettlebell clean and press. Followed by 53lb snatches for seven min at 60% effort.

sweet fancy moses that sucked

modified the pull ups because of broken pull up station. Overuse from this cycle of hundreds of pull ups. Still took forever to finish. both miles at 7:30ish

1:01:27:07

37m/171/5'10"

48:30 as prescribed
first time with Murph we had a heck of a time! Loved to hate it then learned to love it! that last lap was heaven!

yeah the VB cert was amazing! thank you everybody for being great teachers. it was a lot of fun. And thanks to everybody else for cheering during Fran :)

Murph, in the rain, runs approximate .9 around block, 43.58.

"This thing is about 50% half mental."

Paul

m/24/6'1/216

as rx'd

51:32

38m 185
38:00 4 min slower than pr
need to get my splits next time to see where to improve.
partitioned thusly: 10 20 30 x 10

m/45/5-8/150

3 x CFWU

Murph (2nd time since starting CF)
45:10

1st Murph time 57:20

That's what CF can do.

Thank You, Coach.

40/m/5'8"/200

run marathon
100,000 pull-ups
200,000 push-ups
300,000 squats
run ultramarathon
66,000 minutes
At least that's what it felt like 66 f'ing minutes and 28 f'ing seconds

Ken C.
- Nice work on Helen. Hey, you're not that old!

39/M/220/73
Murph: 38:00

Caveat time: I did not wear a 25#weight vest. (but considering I am still ~25# overweight, I'm taking credit for that.)
I kept the one mile run beforeand after the bw exercises. the bw exercises I partitioned and scaled, CONSIDERABLY. I did three sets of 10 pullup, 20 pushups, and 30 squats. Granted, I am not near the level of eliteness most are but I still am feeling great about crossfit and pretty good about myself...I still see major gains in my energy level with the zone as well as my strength and endurance....I love this $h!7.
Ciao for now
Gene

51:42
1 mile run w/vest
1/2 pt done w/vest
1/2 done without vest (did not have the jump with vest to reach the goal post)
1 mile run w/vest
this is a character builder.

cfwux2
burgwux2

murph - scaled to pack

800m
50pu
100pushups
150squats
800m

28:08 beat last time by 30s

43:47 with 20# vest

First Murph ever...

Threw up about 3/4 of the way through but kept on going and finished as briefed..

53:09

I'm ashamed of my performance of my second mile - but I was just cramping and overall hurting bad - 83 degrees outside in the sun while I was doing it..

48:05

no vest

#165 Jay M

thanks. appreciate the comment.

corson

about to be even older. birthday right around the corner.

32/F/5'4"/130

My first Rx Murph ... I feel like I paced it too much. My pushups are still really slow if I get lockout, chest to deck and no sagging ... I've tried a bunch of stuff to get better at them but when there are 200!? Partitioned like Cindy, the pullups and squats were all unbroken...

56:25

Felt like I tore a calf muscle on the last 400 of that last mile. Will definitely be using my foam roller on it...

28 m 173
35:36 w/ no vest

64 min

1st wod ever
22/m/5'9"/165

3*CFWU
Murph: 55:47: no vest
1st mile: 10:10
1/2 total on the pull-ups, push-ups, and squats. partitioned 5x10x15, for the first five rounds.
For the last five rounds, it was 5 jumping pull-ups, 5x5 push-ups, and 5x5x5 squats.
2nd miles: 11ish

seriously tired but less sore then when i started and still completely stoked.

Thanks pollyg

This one's for you Murph, no ego

As rx'd 1h 36min

First time, s$%^ time but whatever.

M/34/5'7"/175

As RX'd with exception of PUs on machine with 30# counter-balance to comp for broken hand recovery.

1 mile finish at 8:44
Partitioned exercises finish at 44:50
1 mile finish at 59:19

Killer. Calf cramps at 1/4m on the second run. Stomach thought it looked like fun and gave it a go at the 1/2m mark. Brain stem decided that was quite enough, thank you, and imposed order at the 3/4m mark. Higher brain functions continue to remain silent choosing to rock in a corner, weeping gently.

God speed, Murph.

as rx'd without vest

34:02

PR by 1:07

Thanks for the inspiration Murph

37/6'2"/195

Time: 37:05

New PR by less than a minute.

Wow, this was a doozy. (kicked my culo)

The WOD took 48 minutes. My first mile was a 6:40 my secon was like ten min.
I did 10sets to break it up
1 set consisted of 10 pull ups, 20 push ups, 30 squats.
185 28yr male
aka
tito

Bwt:164.5
Ok I missed this all up. I did 300 push-ups with 120 of them doing 55lbs push press. Then I only did 200 squats. Sub the run on the elliptical. My arms are spent. Looking forward to the front squats tomorrow.
1:35::20

26yrs/6'3/210

Second complete WOD ever 1st one was Angie scaled 1/2

Split the middle 10-20-30

About 1 hr

Not scaled just had to jump for the pullups but the bar is so high that it didn't help much.

couldn't "run" the end mile...had to fast walk/jog..had the cramps from squats

Need to get a stop watch

JON

25M/6'6"/240l

41:32 w/o weight vest

pr is 41:10

run was better, but i think it was because i held back on the other stuff.

32/m/180

as rx'd 49:08PR without weight vest.

previous PR: 54:35

Second day on CrossFit and they give me a Murph! Dive right in I guess. Day went like this:

Rode 4.2 km to work (2.6 miles)
50 min Spin class at lunch
WOD after work

"Partial Murph"

1 mile run
50 pull ups (gravitron assisted)
100 push ups (no girly push ups - woohoo!)
150 squats
1 mile run

Partitioned 5-5-15-5 to ensure I could do all push ups on toes.

Total time: 57:30. First mile 9:12, second mile 10:33

Rode home: 2.6 miles

Legs are jello. Regretting those 50 extra squats I did yesterday for no particular reason.

as rxd..........39:44...jb

Never been as motivated as I am by the Hero workouts. Everytime I wanted to stop during that second mile, I just thought "Murph," and kept sucking it up.

No weight vest... 38:30

6:30
(50 jumping)
200 pushups
200 squats (puked)
walk 3/4 mile

BW 175

as rx'd w/ 20 lb vest

38:21

Did not have it today. About 3.5 mins slower than last time

24/5'11/183/m

41:43

That last mile sucked. Awful. I'm going sub 40 next time. Was able to cut 6 minutes from previous assignment.

Anyone know a ghetto/homebrew solution for a workout vest? I'm poor.

44:05

cindy style

f/43/141#/5'9"

1st time on Murph. Not enough for past 2 days, feeling sluggish. No weighted vest.

1 mile run
10/20/30 10 rounds
1 mile run

61:39

5:23 first mile
25/50/75 X4
6:19 last mile

M/17/6'/150lb

First time ever doing Crossfit, did half the requirements, though.
1/2 mile, 50 pull-ups, 100 push-ups, 150 squats, 1/2 mile

Took 1 hour and 42 minutes, "pukie" definitely sneaked up on me today, but oh well, it'll happen sometimes I hear. Ready for tomorrow :)

~Gregg

First time crossfit exercise. Both miles, 6 sets of 3 pullups, 10 pushups, 15 squats. 35 minutesish. Looking forward to the next Murph to see the changes.

19:00 10 sets of 5 pull ups, 10 pushups, 15 squats
backpack + 15 lbs

43 minutes as rx'd

M/37/5'8" 161 lbs
60% of exercises/Cindy Style
Finished both bookend miles
39 minutes

1/2 a murph in 35 minutes

ran 1.6 km
50 pullups, gravitron weight assisted
100 kneeling push ups
150 squats
ran .2 km and died

ugh ugh but a nice warm up before the 14 hour flight home from Beijing. CrossFit kept me sane.
M/50/6'3"/114kg

Ran 8 miles with Jim Zim - 70 minutes

"Murph"

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

Partitions were 10 rounds of 10 Pullups, 20 Pushups, and 30 Squats, did not use the 20 lb vest. As rx'ed 38:44 (PR) by six minutes previous time was 44:19

m/37/190

30:21

Used 20lb vest on exercises, but not the run

Previous mark was 31:17 without vest

Meg 34 minutes doing mile run/half the exercises/half mile run finish. Did wod from garage.

30/m/200

got it done. at least that's something.

40:45 as rx'd. no vest.

37:05 as Rx'd. Hooyah Lt. Murphy!

44:31 partitianed sets

32/m/180

Did "Murph" for PT. I finished in 51 minutes.

m/36/200

As rxd with 20# vest
45:18 will get this under 40:00 next time.

F/29/5'7"/140ish (scales and I rarely cross paths)

47min53s, in the rain. PR.
'neat'/no partioning/no vest
1mile
100 jumping pull ups
200 pushups, knees
300 squats
1mile

I'm still working on upper body strength.

5:51 mile
10x 10 pullups/20 pushups/ 30 squats 9:58
5:51 mile

total 21:41

The run was on pretty rough footing but pretty happy with the exercises.

I think this may be worse then fran....I don't know how I made it through it...47 minutes and 15 seconds...wow all I can say is wow

Wow. first time on this one.

Subbed row type thing on the bench press for pullups to improv on this one.

aside from that, standard deal @ 53 mins. totally the most painful crossfit experience yet.

I have known about crossfit for a while now, but just gave up the traditional "bodybuilding" routines about a week ago to start training with crossfit. I haven't been doing all of the WOD, but everytime I've hit the gym I've been doing a crossfit workout, and needless to say, I have been dying!!! This was my first time w/ "Murph" and did it in 1hr5min...eek...On the run at the end, my ankle and calve muscle felt really tense, so I'm not quite sure what that was all about, maybe time for new shoes???

Anyways, I absolutely love crossfit so far! It has gotten me fired up about fitness again, and I feel like I did when I first got my gym membership!!!

1/2 Murph 28 min

46:40
previous: 45:30

first mile: 6:22 (pr)

30/F/155

43:48(2nd Murph)
Halfway through push-ups from knees,
also half jumping pull-ups.
It was unusually nice weather today which
had to have something to do with a PR of
almost 13min.

m/39/5'4"/142

52:25 as rx'ed, but no vest.

Partitioned as 10 sets of 10/20/30.
First run completed in 8:36;
Second run started at 41:36.

(2nd time doing Murph -- 1st time was 68:03)

30/m/5'10"/220

broke up pullups/pushups/squats into 20 rounds of Cindy

51:51

58:04 No vest.

First Murph. Oh my...

1 mi run: 7:41
100 pull-ups - jumping after first 23
200 push-ups - elbows to 90 degrees, not chest to floor
300 squats - A2A
1 mi run: 8:11

Total: 50:06

I dislike times like that ... there must have been 6 seconds in that workout somewhere!!!

Thoughts and prayers to LT Murphy's family, and the families of all our service people, US and Australian, who are in harm's way today.

m/34/200
35:17 no vest

"Murph"

For time:
1 mile Run (subbed 2k row, about 8 minutes)
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run (subbed 2k row, about 9 minutes)

Time: 57:36.

Partitioned 10-20-30

I was psyched that pullups were unbroken. Pushups were the issue as usual; so next time I may do it 5-10-15.

God bless Lieutenant Murphy and his family.

42:46, but I waited on my partner for about 10 minutes before I started the last mile. Still didn't stop me from meeting pukie. I'm wiped out. I love this workout.

Chris

RX'ed 58:44min

RX'd

52:40 w/20# vest

I was smoked afterwards.

27/m/181

w/o vest otherwise as rx'd
35:06

This was my 2nd Murph & I was very unhappy with my time. A full 7 min slower than my first! I have NO IDEA why. Here is my breakout times...
1 Mile .......5:10
100 Pullups...10
200 Pushups...11
300 Squats....7:05
1 Mile........7:13
Total.........40:28

42yo/m/5.11/170#

http://www.cnn.com/2007/POLITICS/10/22/murphy.medal.of.honor/index.html

A CNN story about Murph's Medal of Honor.

BTW ... I didn't use any extra weight, nor did I mix the exercises up. 100 then 200 then 300.

Pat: M/22/5'11''/170 35:50
Taylor: M/22/5'11''/175 36:05
Andy: M/22/5'9''/165 36:15

No Vest, 10,20,30 X 10

m/34/180

1st time on the murph...

51:40 and I am destroyed.

This Time:

54:40 with 20 lb vest and vest-to-bar pull-ups. Extremely happy with this!

Last time (somehow it has been a year since I did this full volume)

54:38 with 20 lb vest and full ROM (chin over bar)
Comment #204 - Posted by: Maximus at August 16, 2007 12:26 PM

51:20 as rx'd without vest. First time on Murph (first time on everything...) It sucked, but I feel good now that I don't feel like blowing chunks anymore.

Rx'd 48:16 - no vest.

29 y/o male 5' 11" 225.

First Murph in 55:23 no vest

Met Pukie twice and had cramp in left leg and stomach on the run. Need to learn to pose or something!

Got a beatdown, but got a beanch mark and finished for Murph...

VA BEACH CERT was every bit as educational and inspirational as I hoped for. I've been through ACE and NASM certs, but never have I heard such pertinent (and rational, yet often overlooked) information presented so brilliantly, from kinesiology to nutrition to programming. The lectures (Dave aka Adam Goldberg, Pat aka Ben Stiller aka "Calves of Steel" and John "I love that they can hear me next door" G) were truly inspired, and all the instructors were as passionate as they were knowledgeable. The WODs were plentiful, and if Blauer's CFC and the scattered MMA gear weren't enough to get you motivated, then hot chick kipping pull-ups (see vanity plate "CROSFT") sure would. Day 1 brought my first butterfly pull-ups (Shout to Mike G of CFATL) and day2 I pulled my first strict L-Muscle-ups. Great weekend, and already looking forward to Level 2.
Huge thanks to all the coaches and trainers for making it happen

41:48 with 20lb vest, pull-ups, push-ups and squats straight through.

46:30 as Rx'd with 20lbs vest.......im gonna go finish dieing now..........................

Treadmill. No vest.

57:00

Forgot to add...no partition...straight through

38/F/w/4-month-old baby
1 mile run
5 * (10/20/30) jumping p/us
1st WOD, 1st Mr. Pukey.
Nice initiation!

29:58

1 mile
partioned 25 pullups, 50 pushups, 75 squats
1 mile

no vest

----VB Level I Cert----

Pat F., Jon G., and Dave C. (and Maggie D-C, Steve R, Mike G, Ryan T., John S.& Joe) were extremely inspiring (& perspiring) for us during this weekend of WOnDers. These two days proved to be an exceptionally valuble investment in fitness for us (even if every one of the 40 articles from CFJ on the reading list were memorized in advance and one had watched nearly every video on the site). CrossFit is hard, but this team of seasoned trainers really encouraged us to 1-2-3 Go for it. So much will be possible in the future from this grounding in CrossFit (for us and for those we in turn will help to CrossFit as trainers if not just as trained CrossFitters).

The camaraderie among the trainees was excellent and the guys rotating through Sunday's WOD at my station were there helping us each get the most out of and into the workout as possible.

At my affiliate today, I was able to observe the other trainees functional movements with much more understanding than I had just last week. I hope to intenalize that awareness within my own workouts and practice as well as while I motivate my still young sons into a life of CrossFit.

M/5'10"/175 lbs/ age 20

As Rx'd 38:13

Hot day in Denton, TX

48/m/145
treadmill @ 7min./mile
7:04
18:31
7:13
TL-32:48

m/32/168

38:17 without vest.

1 Mile Run - 6:33
Pull-Ups, Push-Ups, Squats - 23:41
1 Mile Run - 8:03

Late night WOD. No gas left for last mile run.

59:58
my new best on this, ran the JSS twice around for each mile 1800m.
PU with no straps, 10,20, 30 x 10, and it was so hot i saw elvis on the last 500m. probably 115 degrees.
JSS KdG II
Rashid

Did first Murph today. I had my hip replaced in Mar 08 and my goal was to complete the Murph at 1 year post-op. I am not able to run so I did NordicTrac for 10:00 for the mile runs. I was also only able to do 75 pull-ups before muscle failure in a reasonable time. Need to wokr on it but I think I can complete it at one year and with an improved time.

10:00 min NordicTrac
34:27 to complete pull-ups (only 75), push-ups and squats
10:00 min NordicTrac

First Murph 41/M/215
1 mile
10-20-30 x 10
1 mile
55 min no vest

got my bumper plates today. I gotta tell ya AgainFaster is awesome. A++++++ Buy your stuff there if at all possible. Also got my dynamax balls today. I'm all set for tomorrow.

Cut to 75/150/225. 52:01

"Murph"
Previous PR 1:02:33 w/o vest
Today: 48:23 as rx'd w/20# ruck. Partitioned Cindy style, 20 rounds of 5/10/15.
Max HR 184, Avg HR 170

This totally worked me.

Fair winds and following seas Lt. Murphy, RIP.

Thanks Coach!

72:39

First time for Murph. Again the push ups killed me. I was partitioning 10 pull ups, 20 push ups, 30 squats which worked great for me until the 10th round. I came to a screeching halt at the last 15 push ups. I got down to doing 5 at a time then 3 then 1 then I had to go to my knees for the last 6 push ups. My muscles just quit working. I was frustrating seeing people pass me on to start the run.

The silver lining is I can only improve from here.

That sucked hard.

As RX'd:

1hr 9mins

Big props to anyone who did that with a vest or body armour on.

First Murph. I did every pull up and every push up. Broke it down 10/20/30 then 5/10/15 for 8 rounds first mile was good pace on treadmill second mile was really rough. I was totally wasted by then.

56:46

My first cf workout ever. I want to be able to function for the rest of the week, so I made some adjustments...

1 Mile - 8:05
cut middle stuff in half - 10 cindy rounds 5X10X15
1 Mile - 9:30

40 minutes exactly

Some encouragement would help a lot. I want to be able to keep up with you all eventually.

Hooked on crossfit now.

eliptical 30 min

for time
50 squats
50 superman
50 hanging knee's to chest (abs)
50 row machine 25lbs

Em 5:04
LH 4:25

eliptical 30 min

50x for time
squats
superman
hanging knee to chest (abs)
row machine 25lbs
Em 5:04
LH 4:25

eliptical 30 min

50x for time
squats
superman
hanging knee to chest (abs)
row machine 25lbs
Em 5:04
LH 4:25

the murph was the hardest wod i have done yet and i really, in a sick way, liked it. the push ups killed me.

sub'd jumping pull ups

'murph' time = 1:07:30

West Tigris CrossFit:

J-D: 59:47 (with body armor and all 4 plates)
MAJ N: 59:58
Ryan VZ: 57:45
Ryan W: 56:10
Geoff: 50:59
Greg: 63:01
MAJ T: 62:36
Jeff: 50:56 (subbed db 100x40lb db swings for run)

It was extremely hot in Baghdad today, running outside probably sapped 5 minutes per person on the runs.

As rx'ed

1st mile 5:20
2nd mile just under 7:00.

Total was 31:33, 19 minutes under my PR (because last time I didn't partition the reps, lol).

For Murph.

Well it was my first time doing murph. I did the pullups on ropes, it really tuck it out of me.(31:02) By the way well done to David Stefl #621, hes an inspiration to push harder.

Modified Murph. Mile+ Run
100 Pulls Push and Squat, did all of each exercise before moving on to the next.
30:15

MGySgt. USMC M/46/6'2"/202

I bonked on this WOD. Ouch. Don't know why? Maybe today falls under Stuff Happens??? Start temp was 103 but there was a nice breeze.

As Rx'd until I bonked.

Did the mile in 8:14 and was getting through via 5-10-15. Made it that way until PU # 25 and when I finished the Squats I was dragging. Dropped to 1-2-3 and made it through PU # 33, PushUp's, and Squats and I was toast. Went home like a whooped dog. Even pulled something in my back just under the right scapula. Ouch and where is the Motrin?

Time to BONK 32:21

No excuses, Just humbled again.

OooRahh CrossFit

47:48 What a killer. Murph is brutal.

Half-Murph, not partitioned (I've been really out of synch with the workouts lately)

23:04

My first WOD that made me lose my dinner. That last mile was the longest mile ive ever ran

M/25/170/6'0

As Rx'd

33:40
~7:40 elliptical mile
~17 mins 20 rounds 5/10/15
~9:00 elliptical mile

First Time Posting, First Time Murph

25:09

Scaled this one something serious.. I can't wait till I can get the full Rx on this one.

1/2 Mile
35 Pullups (Mostly Jumping)
70 Pushups
120 Squats
1/2 Mile Run

Partitioned 3 rounds
10 Pullups
20 Pushups
30 Squats

and 4th round picked up the remainders

huge PR! I can't find my last time but it was somewhere around 41 mins.

Today:

7:31 first mile
21:56 pushups/squats/pullups
-- 10/20/5 x 15
-- pushups/pullups 10/5 x 5

7:41 last mile

37:08 total!

Is there a right way to this workout? are you supposed to do all the pull-ups before doing the push-ups and so forth? Or are you supposed to do, as some has posted, like 5/10/15? Is there a right or wrong way?

Cheers from sweden!

first off... my background is primarily for sport... which is NOT the purpose of tony's system(he says it in his videos) and i don't know what aspect tony was helping the fighters with so it is impossible for me to comment on that... i just feel that the moves that i have seen are better taught by other people/systems...

the reason for my post is that i'm tired of seeing what i consider "bad" technique on the internet... i'll be honest... the defense he shows won't work in sport and i can't imagine it working in the real world... i have been to camps, clinics and seminars all over the us and trained/competed with people from all over the world... in my experience a lot of the technique looks like garbage...

but i do one thing the same as tony but its not from tony that i picked it up... when talking w/ a threatening person i do keep my hands up...

JT Goodman: i hope the system works for people and saves lives but i don't see how efficent it could be... and no offense but an 11 year CAN'T defend themselves from an adult attacker... sorry to bust your bubble... if its for other kids on the playground then thats great but from adults you better rethink... stay safe and good luck patroling

Zeb G: The biggest mistake you can make is to train for a novice opponent... in my opinion you need to train to meet anything... including trained individuals... you never know who you'll run into... i understand that not everyone wants to train at a high level but again in my opinion if you want to better your chance at defending yourself then you need more than one seminar a year...

Billy: you found out who i am... i'm glad if you feel tony's system has worked for you... i just feel that the moves that i have seen are better taught by other people/systems... if you'ld still like to roll next time you're in town just give me a heads up...

FitZoner: i have to admit i don't like your comment... you assume to know a lot about me for someone that has never met me... and i'm not hiding behind the internet... i would say the same thing to tony or any of his instructors in person... you want my solution? common sense, travel in groups and call for help if possible... i would love to hear what a 110lb women can do to fend off a large athletic man... honestly i have yet to see a system that works in teaching this... sadly there is no secret technique/style/move that wil save your life... its like looking for the miracle diet pill... i can't really comment on the military side b/c i never served but i would love to see the moves that i don't see working in a street fight working on the battlefield... and who did i challenge? i offered to show anyone affiliated with tony where i think his techniques are bad... and billy challenged me... so who did i challenge? there were several weren't there? i'll be honest i hate stupid self righteous people like yourself that sit behind their computer screen and give judgement on things that they are not qualified to answer... the only person i would call out on here is you... so buck up or shut up

and i'm not trying to start a flame war... i didn't think i'ld be the only one that feels this way...

and i realize that i don't know much about tony's system but i don't like what i've seen... i watched all the videos on crossfit's site and everything i could on his...

800 m run
35 pull-ups (beginner)
70 push ups
120 squats
800 m run

time 24.15

m/36/104kg/196 CF since june 2008
the Netherlands

Crossfit Trainers:

Thanks for an incredible time at the VB Level 1. What an eye opener. You put all the pieces together so well, and were so helpful, even while you beat the snot out of us.

Thanks for helping me to clean up kips, deadlift, OH sqt, push jerk, clean. You gave me so much more thorough an understanding of how to teach the techniques, and for that I am grateful to have had such a knowledgeable set of instructors.

Moreover, the exposure to programming was so enlightening help me bring this to an untrained audience.

I'd do it all again in a second, even if only for the chance to relive the feeling of getting that first muscle up!

Thanks,
SD

47:06
no vest

8 minute X trainer
50 Pulls
100 Push
125 Squats
8 minute X trainer
33:10

I have done this workout a few times, but i never had the vest. I actually got one now and used it, it makes a big difference. "THE MURPH" is by far my favorite workout tho! GJ everyone!

20yo/M/5'10"/175lbs

NO VEST - 34:36
With VEST - 44:15

Dan

There have already been many people comment on your remarks made of Tony Blauers recent video. This is the first opportunity that I have had to sit down and write something so not sure if you will get to see it?

In one of your earlier posts you say "Whoo!!! Sorry to have an alternate opinion" any one can have an opinon but how you go about expressing that opinon is the point that I think alot of people have taken to heart.

Reading through some of your other responses Like:

"The movements don't seem practical to me." So the intante human response of pushing away from danger is not practical mmmmmm? and yet millions of people do it everyday of their lives both in the street and in the sporting arena.

"I would love to see them work on a trained individual." as someone rightly said in an earlier post the SPEAR system is not about sport fighting but about the street fight and more importantly how we train for that street fight. The training concepts from the SPEAR System can however be applied in sport training for sport competition making you a better competitor. The SPEAR System is a bridge to your next move and who decides what move you will do next is your opponent.

"I think it is silly to believe that a weekend class can provide you with the tools to protect yourself". I love this quote when it comes to questions like this " there are poeple in the world today who have successfully defended themselves and have had no training what so ever than there are people who have had training and have had to defend themselves. Meaning that techniques a style does not come in to it. The SPEAR system takes what we as individuals what to do prior to any training and builds upon it in a scenario based manner incoporating Emotional Psychological and Physical aspects.

In your last post you replie to JT Goodman (hey big man hope you are well?) "and no offense but an 11 year CAN'T defend themselves from an adult attacker..." please what ever you do not teach people, as I fear your negative approach to children and woman will only affect your students in a negative way. Of course I realise that if you were to teach or indeed you are already teaching you would indeed not say things like the above quote to your students, but why would you say it hear? If you look around, you will find numerous stories from all over the world of children and woman having defended themselves from attackers that are larger than them. Tony often quotes a news story of a mother and daughter returning home and their attacker is in their house behind the door as they come in brandishing a walking cain with a brass eagles head. The attacker swings the cain and the mother flinches and the cain hits and breaks her forearm then he swings again cracking her in the skull fracturing it. The daughter in a symbiotic rage jumps on the attacker clawing at his face. She is bounced off the wall and the mother gets up with the broken arm and the cracked skull and beats the s**t out of him and he flees the scene. This was a true story some years ago now, but I guess if they had gone to some other schools they would have been told they could not defend them selves against a male attacker.

In finsihing you replied to Zeb G (yo Dude)"The biggest mistake you can make is to train for a novice opponent..." How so when if you look at all the attacks around world the majority are committed by very novice but dangerous people. I think the point is not training for the the most dangerous moment in a fight 'The Ambush' and that can come from a novice or a trained person. As with all systems the more you train the better you will get period however there needs to be a starting point and to teach a novice complex motor skills for the street fight which even the most trained person would have difficulty in pulling off in a street fight to me is crazy. What you have watched in the videos have been snippets. You say you have been all over the US on seminars and training and competed on many stages and yet hear you are commenting on a system that you have not even taken the time to go and look at yes I know you have watched the videos but I say again these are just snippets. Good information will never displace good information but ignorence will often prevent us getting to that good information.

You are obviously with doubt a man that belives in what he does and for that I give you a great deal of credit, you train and obviously work hard at it congratulations and I wish you all the best in competeing and taining.

In my opion Coach Blauers research is second to none and I would recommend anyone to take a look for yourselves. It can only enhance what you already know or even think you know, which ultimately will make you a safer individual.

Crossfit Rocks

Murph as Rxd = 40:56 (first time)

Regards to all

Neil Wilson

Pack
800
50
100
150
800
30:30
Tam
30:45

m/34/70/190

43:41 20v
did 400 squats

47:30.

m/16/170/70"

Did 50% of the workout at a low intensity pace.

27:34

Jodi (F/29/209)

Squats
45x5
85x5
125x5
145x5
155x5

Gymnastics at Kingswood. Anthony summed it well. I had an absolute blast...I felt like a kid again. Can't wait to do it again.

I just attended the Blauer SPEAR / PDR camp in Virginia Beach thanks to Coach Blauer graciously inviting me up. I brought a fellow sergeant and he is a huge skeptic of anything not tried and tested. He and I were won over the first hour. My buddy is 270 and I am 200 and I easily thwarted his attack with the SPEAR system and then as Allison explained, used as a bridge to transition into my knees, elbows and grappling. Trust me, my buddy Jose` has no mercy and wouldn't cut me any slack.

As a cop I'm a professional skeptic and have a sharply attuned BS detector. I can also pick up on a con man a mile away. I encountered neither at the SPEAR camp. I have left more than one seminar because it was BS and hung out on the beach. However, the SPEAR camp was so fascinating and effective I lost track of the time. I also like Coach Blauer's focus on the mental side of combat. It speaks volumes that Lt. Col Dave Grossman is on the Blauer Tactical board. What impressed me as well was that the class was 2/3 full of military spec ops troops. They don't waste time on BS either. My brother also works for Blackwater (yes, the EEEEVIL ones) and has a teammate who swears by it. Blauer and his entire staff were professional and patient. There was none of the Master /Grasshopper BS present.

Coach Blauer's system is so effective that I plan on attending the SPEAR instructor course at (CrossFit) Virginia Beach in October. It has to be worth my time anymore to pry me a away from my wife and kids. My only complaint is that the camp was too short.

Finally, thanks to the SPEAR camp, I also got to meet the lovely AllisonNYC and not only is she a knock-out, she is very approachable and easy to talk to. Beauty, brains, fitness and NO ATTITUDE. What a concept. I had a few questions about the kipping pullup I saw her and her friend doing and they patiently explained the mechanics of it. Though a straight Marine Corps pullups guy before, I am a "kipper" now and loving it. Thanks Allison & friend!

45/f/143/5'6
56:09 as rx'd

M/44/5'11"/196
53:30
no vest
partitioned to 4 sets of 25/50/75
1st mile 7:30
2nd mile 8:30

70 lb gravitron
DNF pushup, final run.

M/5'11"/165
Rx
Squats done on 12 inch box. Runs on treadmill

59:26
I did this last week 8/20/08

f/25/107

52:14

mile one in 7:12, mile two in 8:10 (that second mile SUCKED)

5 minute PR for me

now if only I could get better at pushups...

43:20 as rxd.

165/29/m/5.9

1mi run
50/100/150
1/2mi run

34:41

completely out of gas.

Broke up into 10pull-up/20push-up/30SQ
90% Butterfly Kip Pull-ups--bar to chest
60% of Push-up were nose to floor
Ran fist mile is 6:20, half down w/ cals by 15min.
The second half drove me into the ground. Last mile was slow.

Total Time: 41:17

Marissa

1/2 mi
50 JPU
100KPU
150sqt
1/2 mil

37:35

m/33/165

Murph, as rx'd

50:33 minutes

m/31/5'9"/170

as rx'd without vest or body armor

48:10 broke up pull-ups, push-ups, and squats into 20 sets of 5, 10, 15

First time doing Murph - really liked it.

6:00 first mile on treadmill with 0.5% incline
18:46 for pull-ups/push-ups/squats broken down into 10 sets of 10/20/30
5:59 for 2nd mile (again on treadmill with 0.5% incline)

30:45 total

Joe - 32:30
Andrew - 33:45
Paul - 34:30
Pat - 45 min
Doug - Still running when I left

as rx'd with a 20 pd vest
47:49

m/26/195/6'0"

first Murph, crossfit newbie

52:10, as Rx'd (no vest)

I'm nowhere close to doing strict form pullups on something like this...have to kip/jump a bunch. First mile was 6:39, second mile was 9:03 (pukie was whispering in my ear).

Did this one amidst an "alarm red" mortar attack in Iraq. Turned out to be outside the FOB anyway...hahaha. I sure as heck wasn't going to stop on my 7th iteration of 10-20-30 sets to hide in a bunker. :)

This workout was awesome, and Lt. Murphy is a true hero!

1 mile run,

5/10/15 split, 20 rounds.

no second mile run.

45 minutes

This was the first time I've done Murph, and it was definitely awesome! I loved every painful minute of it. The one thing that always surprises me is that my second mile was seriously impacted by the fact my arms were dead, not my legs! I love it!

37:53

first one since comming back from the 'Stan
murph as rx'd with no vest
24: and some change

"Murph" w/ 20 rounds of: 5 push-ups, 5 pull-ups, 5 push-ups and 15 squats
42:34

still off the shoulder, so...

warmup:
2 sets incl. situps w/ 25 lbs
2 sets back ext. w/ 25 lbs
8 strict pullups (testing shoulder... it failed the test.) :(

"Armless" Murph
1 mile run
300 squats
1 mile run

34:04

(running on track w/ shoes)

Murph - no weight.

33:48.

Partitioned pull/push/squat a la Cindy. Sets of 5/10/15.

27:47 no weight 25 50 100, 25 50 100, 25 50 50, 25 50 50. GREAT WORKOUT

29m/70"/155

cf w/u x2
murph as rx'd with no partitions
40:50.

done Aug 26.
38:50
subbed kneeling push-ups.
and I think i ran an extra 200m.

31:47 as rx'd

M/33/166

Vest next time..thank you Lt Murphy

male 6'2, 202lbs:
46:51(pr) indoor, old time 53:46. Still room for improvment, squats killed me.

I have my softball team training in the fall to the crossfit workouts, we started out slowly and yesterday was their first almost full WOD. I didn't have access for them to do pull-ups, so we had to leave that out. i thought they did really well in their times,

Taylor L 46:27 Taylor B 48:18 Holly H 50:18
Shleby M 46:32 Robin F 48:20 HannahH 51:55
Tailor F 46:37 Kaitlyn H 49:45 Ashlee 53:15
Olivia 55:56

M/31/5'5"/124

1 mile Run (set treadmill incline to 8.0)
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run (set treadmill incline to 8.0)

Partitioned 25/50/75 x4

TIME:38:16

44:50

1% on tm
40+60 jumping
80+120 on knees

66:32

M/38/150

m/24/6'2''/225

44:18

M/45/5'8"/158

Run outdoors, no vest, partitioned Cindy style

TIME: 29:11 at CrossFit New England (new PR)

M/40/185

Treadmill +1 for the run, no vest.

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

50:09

Less than four hours sleep and 100+ degree heat give me plenty of excuses, but i'm just happy i finished today...next time will be better.

39:29 - PR

Partitioned 5-10-15

no vest
35:12 as rxed.

M/39/204

First time doing Murph and it sucked! Went charging in like a fighter that's never been hit before and oh my god did i lose that shine quick.

Did partition starting off 10/20/30 unassisted deadhang pullups for the first 3 partitions. I dont kip yet so moved to gravitron for the rest of the work out. Next two partitions also 10/20/30 with 70 pnd assist on gravitron.

Couldn't keep up the pace on pullups so had to drop further to 5/10/15 for rest of the work out. Last 1 mile was fun thinking about puking the whole way.

Sorry forgot. The time was 55.10

33/m/72"/180

as rx'd 47:53

That sucked!

Wanted to do the whole Murph, and could have physically, but ran out of time. Planned on an hour. This is my first attempt (subbed and scaled), but I love just trying the WO at my own pace. I was DRENCHED in sweat.

mile @ 9:12
50 pullups at -85 (best yet)
100 machine bench at 140# (60%bw)
200 squats
mile @ 12:44 (kind of wimped out)

Thanks coach and God Bless Murph

as rx'd, without vest, first time
partitioned 5-10-20 * 15, then 5-10 * 5

about 8:00 1st run
about 42:00 begin 2nd run
51:12 total WOD

1:07:57

M/26/160LBs

No Flak
1.7 Mile Run
Pull/ Push/ Squats as RX'd
1.7 Mile Run
20 Min Cold Shower

M/6'0"/184/34

As Rx'd (no weight vest)
49:58

Had to sprint last 200m to break 50 minutes.
And was pushing my daughter in her jog stroller for the second mile.

Partitioned into 5-10-15

26/m/152

39:55 mins without vest

This was our first time doing this one, it didn't feel as bad as I thought it would. It's definitely a hard workout though...COBRA!!

M/48/5'7"/160

ROW 2000M
PULLUPS PUSHUPS SQUATS ALL BROKEN.
52:06

And here I thought I was getting stronger:

1:10:19 Total time
7:12 1st mile
22:12 50 pull-ups (40 lb assist), 100 push-ups, 150 squats
28:31 the 2nd half of pull-ups, push-ups and squats
12:24 2nd mile

It was the middle sets of pu's, pu's and squats that killed me along with the 2nd mile. I walked about a 1/3 of it.

"Murph", it sounds like "burph"...my last time was 48:55 and I did 45:25...better!!! Thanks Crossfit for everything that I get!!!

(complete training with the 20 pounds vest)

Hi! I attended the CF Level 1 in VA Beach and it was awesome! I have a lot more bruises, a lot less skin on my hands BUT more excitement than ever! I am a Naturopathic Doctor and wanted to get some training so I can bring this to patients! CV FM HI!

Thanks to a great training staff and lots of super inspiring fellow CrossFitter's!

23:11 as rx:d, made up Angie the day before at 11:27, hands are paying for it......1,2,3 GO

51 yoa new guy

been doing the WOD's or Kettlebell workouts, but not posting lately.

Did a 1/2 Murph yesterday....could not skip tghis one for a MOH recipient.

33:26, with a weight vest.

My first Murph:

no vest, partitioned 10-20-30, run was 1.2 miles

50:51

Brutal. I can't wait until next time around.

1 hour 7 minutes

1 mile run 09:30 0:09:30
100 pull-ups 13:00 0:22:30
200 push-ups 22:00 0:44:30
300 squats 12:00 0:56:30
1 mile run 10:30 1:07:00

Approximately 1 minute rest after the first run and before the second run. Legs felt dead. Kipping got me to a PR for the pull-ups, though, and I think I'll do better next time. After two and a half years of Crossfit, I still can't do push-ups to save my life.

37/m/5'11/160 (8/26)

1/2 Murph
840m Run, split pull-ups and push-ups into sets of 5
29:03

rest 15 minutes

Front Squat: 5x10 reps
75#-85-95-105-115

Murph is my favorite WOD. Great do anywhere team workout with minimal equipment.

M/42/200/5'09"

48:38 with kevlar raid vest w/o rifle plates. Did 50 pullups and 50 crunches instead 100 pullups.

m/43/175

as rx'd w/o vest

44:37

did pu, then push ups, then suats will break up next time in sets of three.

F/37/141ish/5'4"
Puppies:
For Time:
1/2 mile Run
35 Pull-ups (or beginner pull ups)
70 Push-ups
120 Squats
1/2 mile Run

Partitioned 5/10/20

22:24

Last time did:
1/2 mile Run
25 Pull-ups on rings, on oak tree, sets of 5 kipping ea
50 Push-ups
75 Squats
1/2 mile Run

23:53.

Partitioning+time+nutrition= PR!

m/26/265/6'3
2x cfwu 15 - pullups

1:22:22

1mile
75pullup
150pushups
200squats
1mile

Murphy 54:36 dry and 77 degrees

as rx'd / no 20lb vest

time = 47:25

runs outdoors, 5-10-15 partitioning

Male
198lbs
29yrs
5-10-15 x 20
Slow but steady:
1:44:23

Morning go: start time 0630ish

1 mile: 7:40

100 pull-up (rings--35 regular, 65 jumping)
200 push-ups
300 squats

1 mile: around 8:30-9:00

Total: 57:55 :)

54:57 as rx'd, kicked my butt!!!

26 / m / 5"11 / 160 lbs

As rx'ed, No weighted vest

I finished each workout before going to the next

1st time for Murph = 41:50

36/M/5'11"/165

As Rx'd with a 26lb IOTV Army vest
56:27 new PR, cut 17 min off my last time.

Staying Army Strong in Bagram, Afghanistan.

Black Dragon 7
1SG Mark Nash

F/37/122
Murph, no added wt: 42:28
runs outside...hot, sunny, hills...slow(8:30 1st mile, about 11 mins on the second! Pitiful)
pullups, pushups and squats cindy-style.
7 mins off my last:)
hands are a wreck!

31/m/170

as rx'd w/ 20lbs vest.

82:00 wanted to stop halfway through, but finished. alot harder w/ vest than i had expected.

M/28/170

This was my first Crossfit WOD. I got really into crossfit-style workouts last fall and winter, w/ a goal of doing the 300 workout at the end of the year (and that was f'ing tough), mainly making up my own stuff based on what I was into at the time (rope climbing, rings, etc), then fell off the beginning of this year. Been slowly getting back into December shape with more of an emphasis on aerobic fitness this time around, and this was the first really intense workout I've had this year. Honestly, I expected to do better, but I was stoked just to have finished with a halfway respectable time. The last mile "run" was more of a walk-run, with emphasis on "walk".

52:42 (no vest :)

I have to say, the 300 took me 28:30 (about 8 mins more than I was shooting for), and I never thought I'd ever do anything again that would rival it, but this was definitely getting there.

Planning on sticking loosely to the WOD's for a while for a little more structure in my workouts.

Murph Scaled and no vest (but about 30lbs of fat if that counts) :)
1 mile run 7:30
50 PullUps
100 Pushups
150 Squats
1 mile Run 7:45

Total time: 29:00

25/m/157/5'8"
as rx'ed ,minus weight vest

39:55

CF Cobra!

M/29/165/5'8"

As Rx'd:

33:04 (PR)

29 yom, 180 lbs

35:30 no vest

m/29/190

As rx'd 36:40 no vest. PR by around 30 seconds.
First time splitting it up 5/10/15 (Cindy style). Normally do 10/15/30. Cindy style much faster.

murph no vest--32:37 previous on 6-27 was 33:56
partioned in 10 sets of 10-20-30
1st mile 5:58, 2nd mile 7:40

as rx'd 26:05

Partitioned:
pull ups 4 sets 25 reps
push ups 4 sets 50
squats 4 sets 75

Thought i was going to pass out afterwards

30 yom
128lbs
Murph- Run from House to Gym
61 minutes

First time doing this with the 1 mile runs. I've done the pyramid it seems like 100x before. I did it to get ready for Parris Island. I thought I would blow this out of the water. Unfortunately, I was 43:44 as rx'd. Those runs just killed me. It was rainy here in SC today. Felt good, just long. No pain anywhere. Feel good.
28/M/192/75"

58:47 as Rx'd, 1st Murph. Pull-ups killed. I am humbled as I walk in the shadow of sub-40 minute giants.

43yom / 150

37:19 as rx'd (no vest)

Way off PB of 31:05. Apparently doing 150 burpees the day before Murph is not a good thing. Push-ups were very weak and time consuming.

Age 52/BW 250# Row 2K/100 pullups (jumped)/200 pushups/300 squats/2K row. Pushups/Pullups/pushups/squats partitioned into 20 sets of 5/10/30 respectively (58 minutes even).

BRI CrossFit Group:

TJB: As Rx'd (no vest): 41:50 (PR). 3 minutes better than last time.

1mile,
88 Pull-ups, started pushups to about 50 finish pullups. Work squats and pushups together. 1mile
58:11

47/M/190/5'11"

No extra weight. 20 sets of 5/10/15 respectively.

Time 41:20. No previous time.

20/160

1 mile rows for runs

10 sets of:
10 pulls
10 squats
10 pushups
10 squats
10 pushups
10 squats

all with 10 kg vest - 45:15

Murph ,no vest and Partitioned:10,20,30

Jim 48/M/160 41:20
Mark 28/M/220 52:50

M/33/160

As Rx'd, no vest and partitioned, pullups on rings, strict, dips butt to heels deep.

32:14

Mile 1: 6:35
Mile 2: 6:40

Me: 42yo/M/5'10"172lbs/10.5%BF

Warm Up: Greg A's circulars

WOD: Murph with Body Armor, Cindy Style 59:51

Mile Runs: first mile 6:58 second mile crawl 9:28 at least I did not walk.

Pull Ups: All Kipping, 5 at a shot, really good reps with chest to the bar on most reps and full extension at the bottom.

Push Ups: Body armor/chest to floor hands in close 10 at a shot. I was able to do most of these without breaking them up but I did take a break in the up position usually around rep number 8.

Squats: All unbroken sets of 15 at a shot, ouch, man these got to be a good time after about the 200th rep.

My body armor is about 25lbs and it made the last run interesting. I especially like the way that body armor keeps the heat in.

Have Fun, Train Hard,

Billy

M/19/161

No vest, everything else Rx'd

Paritioned

5 Pullups, 5 Pushups, 15 Squats, 5 Pushups X20

Worked really well

Last mile sucked, everything in my core felt horrible, last mile was around a 10 minute mile

Time: 47:09

Happy with it, first time Murph.

M/30/5'9"/165

Wow - what a difference some strategy makes here!

I did this workout in May, and got a time of 29:50, but I split the middle into 10 sets of 10/20/30. (i.e. 10 pullups, 20 pushups, 30 squats, then repeat).

This morning, I did 10 sets of 10 pullups then 10 sets of 20 pushups and finally 10 sets of 30 squats. All in order. Time was 47:59.

m/23/5'8/140

as rx'd 33:53
dragged my dog along on the 1st mile

55:46 as rx'd broken up into
5 pullups
10 pushups
15 squats
all sets unbroken except squats

Day 1 of Crossfit. Bad decision.

Totals
40 pullups
150 pushups
250 squats

as rx'd w/ vest

63:27

F/40/120

34:41 rx'd no vest

24/m/180

No vest. As rx'd 30:15.

Did the running on a treadmill and partitioned the pullups/pushups/squats cindy style (5/10/15).

48:05 - way off my PR. don't know why so slow today!

no run today...

10x
10 pullups
20 pushups
30 squats
30:46

m/27/150/5'8

ok i had to sub rowing for running because my left foot is a bit sore. so "murph"

1600m row
20x
5 pullups
10pushups
15 squats
1600m row

total time: 48min and change. Last time i did this it took me 1h 10 min so i dropped over 20 min, I am totally stoked!!

Anthony (M/29/168)

31:11 (PR)

Half Murph with 10kg Vest
23.40
800
50 Strict Chin
100 Push ups
150 squats
800

48:52

Had to cut it short for time at lunch...at Pope Gym...

1 Mile
12 rounds 5pups-10pushups-15squats
Totals 60-120-180
1 more Mile

34:38

2nd Week doing CFT
1st Murph

as Rx'd
Runs were done on treadmill w/2.5 incline at 7 mph.

Time: 50:40

Next time I want to drop at least 10 minutes off this. You the man Murph.

M/31/5'4"/148
No vest
As RX'd
First "Murph"
43:58
Need to work on running.

45/180

Caught up with Murph tonight. Played soccer at lunch for an hour first.

58:25 with 21 lb vest. Runs on the mill at 1%. This is the 7th time I've done Murph with a vest and it is just as hard every time. I finished "Lone Survivor" a while back, he is a true hero.

M/42/212

52:32
10 sets of 10 pullups,20 pushups,30 squat

Running not to bad pushups slowed me down

51:33 w/ 10# vest

43:35
No vest
As RX'd

no vest

29:29

M/27/6'2"/215

As rx'd: 38:02 (no vest)

Jodi (F/29/109)

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

Time: 43:58

This is about 30 seconds slower than my PR. But considering the week I've had, I'm quite happy with this.

Scaled to Brand-X "Half Murph"

Murph was one bad ass.

39:53 Not Partitioned

1/2 Mile
50 Pull Ups
100 Push Ups (the bulk of the time)
150 Squats
1/2 mile

1/2 Murph (cautious about my ankle running, it felt good but my shoe pressing on the point of impact caused some discomfort)

Run 800m (About 3:30)
50 Pull-up
100 Push
150 Squat
Run 500*walk some, pukie*Run 200
Time 20:02

*Yeah, I ate some cooked cauliflower and broccoli a little too close to working out... Not recommended! Then did my 25 burpees.

46/m/175
Murph rx,d 52:36

Forgot to add 20lb vest

Holy mother of god!!!

As Rx'd wearing a 22pound backpack filled with sand.
M/28/80kg's
1 hour 15 minutes!!!

longest workout ever, its the next day and I'm hurting!

Buttercups

0.5 mi run, 25 pullups, 50 pushups, 75 squats, 0.5 mi run

29:36

As rx'd, no vest, runs on a treadmill.

40:37

Done Aug. 26th. No vest, "Cindy" style-35:49
Runs were not especially fast, still thinking about POSE as run, so speed may not be there.
Breaks too long in Pull ups/Push ups/Squats. To get a great time I need to push harder. Lesson again, learned.

46 and change rx

broke up 10-20-30...bad Idea, should have done it cindy style.

Hilly runs in GA

CFWU (8 p/u per round)

41:49 did 10, 20, 30 ten times for p/u, push-ups, and squats. No vest

mile 1 7:52
1st half 9:46
2nd half 13:14
last mile 10:07

total 41:01

54:45 as rx'ed.

Thought I'd go sub forty. Came real close to 2 DNF's. I'm still surprised I finished today.

22.m.137.65"

as rx'd
1 mile
25 pull ups \
50 push ups X4
75 squats /
1 mile

67:05

*really disappointed with this... maybe i should try straight through rather than partition

M/46/145
Warm up - 5 min on stationary bike, 5 pullups, 10 pushups, 15 squats.

"Murph"

As Rx'd (with 20lb ball in backpack)
Runs were on a 1.17 mile loop
pullups, pushups, squats broken Cindy-style

56:37

45:00
Had trouble finishing the last mile because of cramping.

knee prob = no run did 3 mile bike ride instead, 2 at start 1 at end for time of 42:30

34yom/169/6'

As rxed 51:10

31yof/126/5'6"

As rxed 47:30

48:30

only 30 seconds better than last time -- pretty pathetic

F/30/5'1/120

2x 50 pull ups
100 push ups
150 squats

3200m row

Holy god that was terrible....

61:20

M/34/6'1"/192

As rx'd: 36:39 (no vest)

35/5'9/185

46:10
No vest

no running for me, my knees are killing me after the run sunday. halfway through the squats i remembered angie was the day before that. so maybe the squats wasnt a good idea.

so no running, and did decline pushup to 24 inch bench. hands were 8 inches apart for the pullups/pushups.

57:00

angie time the other day was 37 min, pushups are the death of me. was proud to knock the pullups out in sets of: 15/10/10/10/10/10/10/10/8/7

Vance

1 mile
80 Pullups
150 pushups
200 squats
1 mile
1:05’17

scaled as follows
WU-Jump rope
2 laps around block (approx. 2/3 mile)
35 Pull ups(band assisted)
70 Push ups
120 Squats
2 laps

Time 29:06

M/24/192 soaking wet/6'2

75 Minutes
One of the few rx'd named WOD's I have done. Started all moves with standard operating procedure then modified the crap out of them as the rep counts blossomed and my force production dwindled.

Ran mile and did 50 pull ups in 14:05 (7 min mile)

Then played 5 a side soccer for an hour

Then finished with 100 pushups and 150 squats (partioned into 10 and 15)

m/33/175

50:55, PR by 18:05

was shooting for 45:00 but not this time...

32:57 w/out pullups

as rx'd: 42:15. split up in 10, 20 and 30 reps.

24/m/5'10"/155

Did it at 8pm when I knew I had a workout the next day at 6am... soo I scaled.

1 mile, 50-100-200, 1 mile
23:29, cindy style

Last time for reference:

37:20 cindy style
1 mile: 6:41
10 rds: 10:35
10 rds: 12:03
1 mile: 8:01

M 41 168lbs,
As rx'd, No vest 42:32.

M 27 5'10" 160
As Rx'd with a 20lb. vest
38:15

Modified, 1/2 Murph

800m row
50 pull-ups
100 Push-ups
150 Squats
800m row

27:39 min

M/33/200/6'0"

45:44

40/M/6'0"/185#

As Rx'd (no vest)

28:54 (Cindy Style)

38:43

1st sub 40 min in 3 years

As RX'd 1:01 during a rainstorm. As I was finishing the last mile, a thunderbolt landed 100 yards away. I like to think it was Lt. Murphy telling me to get it in gear.

as prescribed
01.15.26

ran mile then 1/2 Murph. Ran out of time. Had to shuttle kids. 30 min.

M/5'10/37/190
Avg HR was 154

39.27

1st time Murph

Female/22/135

1:16 mins... took me forever but I did it!

M/26/138/5'7"

New with crossfit. Looks like I picked a great day to start working out again. 110 minutes, as RXed. Had to take a big ole' break to allow the vomitting reflex to subside. Humbling. Been years since I did any real cardio training.

44/m/158#

Murph, as RX'd, partitioned 5-10-15 Cindy-style

38:04 (PR)

m/27/175/5'9"

w/o vest

Completed all reps before moving to next exercises. Not sure if I'll do it that way next time. Wasn't sure when I started what "partition" meant.

51:41

I did it later because my schedule is off, but a huge PR for me:

38:01!

No vest though, I need to look into getting something like that for next time it comes around...

1st time with Murph
55:00
run/walk last mile.
great work-out!!

f/ 135lb/ 30yrs.
as rx'd 48:20
i felt good!!

m/33/5'4"/145

As rx'd

41:40

Puppy Murph:

Run 800m
35 pull-ups (jumping, PVC handles set higher than last time, arms almost straight when feet on the ground)
70 push-ups
120 squats
Ran ~400m... I gave up on this last run. I hate myself for doing that, so close to finishing.. but just gave up.

Time: 32:30, but if I had attempted to at least walk the entire second 1/2 mile, I guess my time would've been around 34 - 35 minutes.

M/39/5'10"/175

As Rx'd, with Cindy style: 1:01:55, which is 10 minutes better than the last time this killer came up. I was hoping to do better, but I surprised myself mainly because my summer has been more miss than hit on workouts, and because I've just started getting back into following the WsOD in the last three weeks -- and finally because of all the pullups we have done lately.

Long story short, I'm pretty happy with my time. Next time, I'm shooting for 50 minutes even.

38:23 Rx'd. No vest. Cindy Style.

Almost.

Mile
150 Pushups
200 Squats
75 Pullups
.9 Mile

39:37

As Rx'd 50:38
770 Calories
Average HR 168

27/m/170

35:23
10/20/30 x 10 rounds

partitioned

1 mile
5/15/20
100 pullups
300 pushups
400 squats
1 mile
52:30

Hooyah Murph

M/26/215/6-4

As Rx'd

41:30

56:23

46:30 as Rx'd with a 20lbs vest
Thanks to Tim I ran my last mile

Crossfit has a way of bringing people together. Sometimes I want to beat the person with "the best time" and I find myself cheering on someone who is very close to beating me......there are no ego's here.....everyone works hard.....little complaints
and allot of fun
Thanks

M/38/216

38:20

1 min slower than previous. Squats were the problem.

m/34/240/6'5

55:10

12 sets of 5/10/15 and last 4 sets of 10/20/30 w/ pullups done on assisted pullup machine

As RX with 20lb body armor

39::28
did 20 sets of 5-10-15

M/23/74/206
M/22/69/181

29 yom 222# 6'1"

Murph as rx'd
kipping pull ups
46:57
New PR by over 6 min.
I gave it everything I had Murph, thank you for doing the same

49:53

as rxed= 33:43 pr no vest

cindy style pushups milt

Accidentally halved the pushups pullups and squats.

7:56 1st mile
11:59 pushups, pullups, squats
8:46 2nd mile

28:41 Total (PR is 1h 2mins, but that was the full workout)

45 mins even (pr) was an hour last time

My first Murph (scaled, subbed)... very painful:

Run 800m (~1/2 mile)
35 jumping pull-ups with negatives
80 push-ups
160 air squats
Run 800m

25:01

Only meant to do 70 push-ups and 140 air-squats, but I lost count of my sets so I got to do a little extra :)

Broke everything up into 7 sets, with the exception of pull-ups which were done 10-10-10-5. Had to walk ~75m during my second last 200m lap so my lungs didn't explode.

Gonna be sore tomorrow...

M/32/218

A couple of big party weekends brought back the mono....Slowly making my way back. No pr.

no wt vest.
Done at the track.
39:58 Last time 32:56
10 20 30

M/36/142

@ home runs outside, 41:03 PR

First Murph, thank god I've been at this a little bit now or this would've been death.

Scaled, Subbed
1 Mile Run
35 Beginner Pullups
80 Pushups (did an extra set of 10, lost count of sets I was so tired :) )
120 squats
600m run, rest walking, was too beat

Done in 32:36

For time: 65 min
1 mile Run
100 Pulldowns 50x140lb,50 x100lb
200 Push-ups
300 Squats
1 mile Run
didn't break up

Jeff-
runs outside
"Cindy" style 30:50

Charity-
runs outside, chest to bar pullups
"Cindy" style 33:50

38:20, no vest.

PR by 3:04 to be exact, 20-40-60 X 5 for the PU PSH UP's & SQTS, every time I thimk I have done the hardest workout ever, I surprise myself and push myself over the hump. This one was very fatiguing, 2nd WOD of the day, I did 800's & presses this morning. I truly love this life...

37/m/150 did on 28-8-08 in AU

33:14 Cindy style with 8lb on back (HAWG camelbak filled with 3L of H2O) as I don't have body armour. 1st Murph and it was tough. Glad I had done Cindy before.

Mile 6:33 (on grass and big hill)
1st 10 sets of Cindy style averaged 53 seconds
2nd 10 sets of Cindy style averaged 62 seconds
Mile 7:45 (on grass and big hill)

my 10k run should be fun tomorrow!

m/28/185

first Murph

50:37

When I first started I never thought I would be able to finish it!

Murph with 20lb weight vest, Cindy style. 1st time.

Fail with 7 Cindy's remaining. Very upset with myself on this one, no excuses though. I just need to work on pullups and keep doing the long extended workouts.

First Murph, damn that was hard! Split into 20 sets, felt like throwing the towel in around 7 or 8 but they actually got easier past the 10th.
As rx'd:

47:52

M/27/170/6'0

34:73

10/20/30

Been doing crossfit for about three months and this was very challenging.

m/33/211/6"0

tried to do a half murph, no pull up bar, so subbed sit ups instead. right knee starting hurting after second set of squats, so I dropped those out as well, only did:

1/2 mile run, 50 sit ups, 100 push ups, 60 squats, 1/2 mile run

17:07

As RX'd: 39:50.

m/31/5'9"/200lbs

Thanks for clearing up the confusion on Partitioning. My friend and I had the same argument.
I broke it down the same way as #14 10 pullups, 20 pushups, 30 squats. Great workout to honor a true hero.

I did the distance and reps as rx'd without a weight vest at a park.

34:18

What a buttkicker.

Completed in 38 min. Not bad, the final mile run is what kills me!

"Murph"

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

54 minutes - not a solid effort

As Rx'd but no weight vest

53:20; previous time was 60 minutes

done on thursday 8/28/08 scaled puppies or pack?
1/2 mile
50 pull ups (85# assist different grips)
100 push ups
150 squats
1/2 mile

partitioned 5/10/15 for 5 sets
and then 5/5/pu/15 squats/5 push ups for last 5 sets

25:23

Rx'd
Push ups on the perfect push up handles.
42:32 Three minutes slower than last time.
First time at city gym. The thing I dislike the most about not being able to afford a crossfit membership is the looks I get at a new gym while doing crossfit.
Or mabey Im that funny looking, my kids think I am.

5 push up
5 pullup
5push up
15 squat

20 sets
37 mins

M/24/194/6'1"

36:48 as Rx'd, no vest, cindy style

This was undoubtedly the hardest I have ever worked out, and I have been doing crossfit for 6 months now. beat old time by only 48 seconds. I must have cheated before.
Rugby practice tonight

Oh BTW, I'm thinking I should sue. That was hard

WU: jump rope, dynamic stretching
WOD: 28:46, first mile with dog, slowed me down (last 27:41)

m/31/145#

1 mile run
8 sets of 10/20/30
1 set of 20/40/60
1 mile jog/survive

50:01

2nd time doin this nutty workout!
Was better the 1st time!!! 48:22

43:39

dead.

3rd Crossfit workout
I did not use a vest...could only manage 75 pullups...Still trying to master the kip.
1st mile 6:05
2nd mile 9:30!!

44:30

27/m/190/6'

3rd Crossfit workout
I did not use a vest...could only manage 75 pullups...Still trying to master the kip.
1st mile 6:05
2nd mile 9:30!!

44:30

27/m/190/6'

3rd Crossfit workout
I did not use a vest...could only manage 75 pullups...Still trying to master the kip.
1st mile 6:05
2nd mile 9:30!!

44:30

27/m/190/6'

M/23/150 GregAWU

As rx'd (with 20lb vest): 46:03 PR?!

Camping and hiking mountains for a week was fun, and so was making up Murph...not!

25/M/5'8"/135

as rx'd, with 1 mile runs done on a treadmill.

34:00

m/32/155/5'10

49:37

10-20-30 for first 6 rounds, then 5-10-15 for another 8. Next time I'm doing them all cindy style.

Hi Team.

This is my first post. Have been slapping myself in the face with crossfit for 3 months now and thought i should come out of the closet and post my wod times.

I'm a health and fitness consultant in Canberra, Australia. I have been looking for a fitness recource and community like this for a while and i have to say with crossfit you are known by the company you keep! So many great athletes and caring people unleashing human genetic potential all over the world!!

I raced triathlons at an elite level and i have to say i'm now on the coolaid after how healthy i feel! I made a goal to do at least 3months of crossfit and have managed to do all but 3 wod's. I have been a bit up and down with my zoning but i'd say that i'm hitting it 60% of the time and that alone has made a huge difference.

My first wod was a row/burpee ladder and it totally kicked my ass! i had to get a stranger to open my car door for me as i left the uni gym (solid gym by crossfit standards. I have seen some drastic improvments in all areas of my fitness and plan to build up my knowledge for my own affiliate in 1 years time. My wifey, my dad, my mates and all of my clients are also loving crossfit.

Murph

M/27/171

No vest and slightly longer runs
50:40

this was f*g hard!
run 2km
broke up to 5-10-15sets and could only manage 14 rounds.... 47 minutes in....
it sum's up to 70 pullups, 140 pushups and 210 squats
probably should have eaten beforehand, usually I'm doing WOD in the afternoon but today did in in the morning

Ran this Weds, new PR by over 4 minutes!
42:15
33yom 68", 170#
As RX'ed sans body armor

first time i have done murph without doing it angie style (100 then 200 then 300).... broke it up into 10-20-30 x 10... but i struggled with the pushups and the squats after a few rounds...

42:11 room for improvement... but still better than angie style,which was like 57 minutes

40m/72/220

RX'd- no vest, 20 x 5/10/15
1st mile- 6:45
2nd mile- 8:15

44:10

We did jumping pull-ups

Sam 22/f/125: 37min
Sara 28/f/123: 39min

m/23/6'3/222

As Rx'd (no vest)

1st mile: 6:20
1st 1/2 broke up into Cindy
2nd 1/2 10, 20, 30
2nd mile: 9:00ish

Total: 43:14

53min

Friday 8/29/2008 10:00
BW=203, 72" 48 yom
26 8-count burpees,

1:00:47.54 TOTAL
No vest, supposed to be personal protective equipment, but would've killed me!

Friday 8/29/2008 10:00
BW=203, 72" 48 yom

26 8-count burpees,

1:00:47.54 TOTAL

No vest, it's supposed to be personal PROTECTIVE equipment, not kill me!

This was almost the death of me.

As Rx'd with no vest

Me M/28/6'2/220: 40:55

LT M/24/5'11/165: 37:15

I ran the first mile in 6:40 and caused myself to hit a wall towards the end of my reps. The LT blew past me and never looked back.

M/32/5'10/205
No vest, as Rx'd...6:30 1st mile, 7:15 last, 5 sets of 10/20/30(PULLUPS/PUSHUPS/SQUATS), 10 sets of 5/10/15....31:58.

53:22.

Temperature outside for the 2 miles: low-to-mid-90's.

Partitioned the pull-ups, push-ups, and squats into "Cindy x 2" (10 pull/20 push/30 squat). Pulls were chin to bar, and pushes were chest to floor.

Wore my Camelback through the 1st mile and 3 rounds of the exercises. It weighed 28 lbs total, via 2-10 lb plates and 7 lbs of H2O. After that, I switched from the Camelback to the 20-lb vest.

From the get-go, this WOD was a suckfest.

26/M/6'2"/204

I've been crossfitting on and off for about a year and solid for about six months and I've been able to hang (at least complete) most of the workouts as rx'd. With that said, this was my first Murph and I got destroyed...even scaled down!

Run 1 mile
50 pullups
100 pushups
150 squats
Run 1 mile

31:40

as rx'd
31:52

BEST WORKOUT EVER!!!

no vest, otherwise as rx'd

48:23

No vest and plenty of rest!

This was a bitch, Murphy was a bad ass man, he is looking down and laughing!

Next time I will partition Cindy style!

Left the flak jacket in the barracks because I'm a big fat wimp.

41:18 (12 minutes better than last time but that was with flak)

So ashamed...

34/M/185

No jacket/armour

10/20/30 x 10

35:32 pr by 32 sec, coming out of a bad cold, so I'll take it!

Fait 1 round de CFWU, puis le mod modifié à 75% (0.75 miles, 75 pull-ups, 150 push-ups, 225 squats, 0.75 miles). Fait en 50:16. Fait ça ce matin en me levant, je pensais vomir mais j'avais rien dans le ventre pour vomir.

m/41/205

36:54

7:51
21:17
7:49

done Sat, Aug 30, 9:30am
40:37 as rx, w/vest
cut 10 min off last "vest" time
from house to park
815 run
23 ish "cindy" 20 rnds
8:30 return run
163 ahr/ 175 mhr
After a 2 mi w/u jog/walk with Alex and the dogs. Legs burning on squats due to 6 hours of snowboarding the day before.

25/m/175
40:00
Harder then I thought

Stretch
1 hour :(
Run down to Sudden Valley pool (shortcut through golf course). PUs, pushups, and FULL squats (sore legs for 2 days after). Ran back along long route (mile+).

no vest
1/2 mile run treadmill
partitioned 5/10/15 did 20 sets for the 100/200/300
1/2 mile run treadmill
33:55
gym slowed me down some and cost probably 1:30-2 mins getting to the treadmill and getting it going. Kind of felt sluggish on the cindy portion today but overall not too disappointed.

Hoo-Yah Murph!

scaled due to time - 40:00
50/100/200

No vest.
2 km warm-up run
Murph total time: 1 hour 5 min 52 sec
10, 20, 30 break down
first 30 pull ups dead hang
no prob to set #4. thereafter got winded.

as rx'd...no vest

28:40 (PR by 1:33)

first mile held back & did a 7:30 mile, did a cindy-esque breakdown of 5/10/15...then the 2nd mile was a fight for 7:40

CFWU x 3 Minus Pull ups

Wod: 35:59 Partitioned 5PU/10Push/15Squat x 20

PR from my first Murph by 6:01! Kick ass :)

M/24/5'11/163

Stec - 48:19 (Did Black band pullups because of broken hand, Only 160 pushups + 20 knee pushups [shoulder was feeling sore]) Figure out how to do pushups without shoulder hurting before you do this one again.

This crushed me!!! I could not complete the last mile because I threw up in my mouth just a little. I look forward to this one next time...

36/m/6'4"/220#

Pack:
Half Murph
For time:
1/2 mile Run (Tx @ 16.1km)
50 Pull-ups (assisted 31.25)
100 Push-ups
150 Squats
1/2 mile Run (Tx @ 16.1/12/13/16.1/13/16.1)

Total time: 17min 10sec

Started to feel lightheaded at the end!

20 rds of
5 pullups
10 pushups
15 sqs

The last mile killed me

40:25mins. 26 secs slower than last time

35M174
64:20 as rx'd Pushups were the hardest. Break 60 next time. Broke down into 10 sets.

35F
row 1.6k
100 ring rows
100 pushups
200 squats
row 1.6 k
40 mins.

Says she should have done the pushups and squats

M/39/170 - as Rx'd
38:10

as rx'd 36:30
200/25yom

m/6'/43/??

60% "Murph"

.8 mile Run
60 Pull-ups
120 Push-ups
180 Squats
.8 mile Run
Time: 40:17

M/23/5'11"/180

1/2 Murph

26:30

29/m/170

as rx'd without vest.

my second run was horrible.

35 14

52.56 down from 56.38
Gravitron on 120 and bar push ups

m/34/5'9/175

CFWU - 2. 5 PU 1st set. 4 HSPU 2nd set. 2 Superman. No Burgener.

43:16 - PR.

Used GPS to map laps for run. Mile was actually a little longer that what I was running for previous Murphs.

1st mile - 7:09
PU, pushups, squats - 26:21
2nd mile - 9:45 - included :35 to get outside.

PU all unbroken. Pushups - a lot of 12 + 8 and 15 + 5 in middle and later rounds. Squats - a lot of 20 + 10.

44:23 without 20# vest. Previous Murph WODs were done with improper pull up form.
M/47/192/72

subbed
2000m row for run
broke up to 10-20-30

total time 41:15

&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&

TSCHANZY 46 YOM 5'9" 169.5 LBS

As Rx'D 39:27

Completed each exercise before moving on to the next one. FIRST TIME DOING MURPH. ON THE TREADMILL. WILL BRING IT DOWN! OOOUUCH

TSCHANZY 46 YOM 5'9" 169.5 LBS

As Rx'D NO VEST 39:27

Completed each exercise before moving on to the next one. FIRST TIME DOING MURPH. ON THE TREADMILL. WILL BRING IT DOWN! OOOUUCH

m/26/5.8/170

probably one of the hardest workouts i have ever tried to accomplish. weekend after my bachelor party but i can promise there are no more toxins in the body after this!

1 mile run (6:34)
100 pullups
200 pushups
300 squats

38:07

had to ixnay the final run, just wasn't in the cards this morning after the weekend...

will be looking forward to seeing this one again!

I was looking forward to using a vest, but there was no good vest at the gym, so I didn't. As rx'd - 32:31.

The run was a bit hilly. Did two loops around gym block plus in and out of parking lot.

I was definitely feeling yesterday's cheat meal and my recent sleep deprivation on this one. It was not one of my best efforts.

************************************ 08/31

Sub'd 8 min dw run 51:11

34/m/180lb/6'3"
1:02
pullups/pushups/squats done in 5/10/15 segments.
Done on Saturday, first thing in the morning.

First wod after a couple weeks

40:52
Made big holes in hands...remember to trim calluses

M 21 5'3" 137lbs

31/m/190

51:25

subbed 1 mile row for the runs... still injured. :(

45 seconds.

no, seriously, that's what my watch said. it's a new Murph record.

i must have hit the reset during the last row. i feel so disappointed. did it Cindy style. no vest. kept the relentless pace the whole time. i expect it was somewhere around 32 or 33 minutes.

Wasn't around on the prescribed day, so subbed Murph for today's workout (9/3) and did it with the Marsh man.

59:10 as rx'ed. Lot's of hills in both miles on the Murvil greenway. We rested too much between sets I think too.

I did 7 sets of 10, 20, and 30, and six sets of 5, 10, and 15.

Marsh Man did 5 sets 10, 20, and 30, and 10 sets of 5, 10, and 15.

Under 45:00 next time for sure.

Did this on 090308 afternoon

Hilly run from home to town - play ground by the water. Runs longer than a mile
first run in 12:34
did the frist 50 pulls on the fat bar swing set
second 50 on the fixed rings
started second run at 49:30 and finished in 107:12

second run s**#ed!

Thanks!

Jennie: 27 F 5'9" 160#
"Murph"
Ran in the soft sand at 6,000 elevation. Did push-ups in the sand and used the top of a horse corral to do pull-ups.

Time= 1 hour

40:36

1st murph

Did 10 rounds of 10/20/30 for pullups, pushups, squats.

Last mile sucked -- had to walk twice

as rx'd 43:35
no body armour

first time as rx'd (no partioning)

49:23

35.47

PUs - 100 bar at chin level, feet on ground
Push - 100 - 40 on knees.
Squats - 100.

no vest, one of the hardest workouts i have ever done, started to get cramps in my leg, walk ran last mile.
50x5=300 squats
10x10=100 pullups
20x10=200 pushups

ready for the amazing time...........1:21:53
heart rate was 167, thought i was going to meet puky 3 or 4 times during workout.
5'10,200, 33, m

45 minutes (3 mile run)
20 pullups
40 pushups
40 squats

AS RXD:

FINISHED IN 55 MIN - PR

AND WALKED THE LAST MILE

1 mi
100 Pullups feet on floor, bar at chest height.
100 Pushups, 40 on knees
100 Squats
1 mile

35 minutes.

as rx'd with 20 lb vest

45:46

as rx'd: 1:01
this one kicked my butt but after reading about Lt. Murphy i have some new inspiration for next time

Modified:
1 mile Run
50 Pull-ups
100 Push-ups
150 Squats
1 mile Run

30:52

44/m/166

As Rxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxx
rounds of 10 PU, 20 Push ups, 30 SQ

47:27

2 min. off of PR, on treadmill 6.0-7.0, last 5.0-6.0, incline 2%

Pack:
Half Murph
For time:
1/2 mile Run
50 Pull-ups
100 Push-ups
150 Squats
1/2 mile Run

41:09

Partition the pull-ups, push-ups, and squats as needed.

40/m/176cm/71kg

As rx'd

37:00 (last time 34:22, Cindy-style)

10 rounds of 10/20/30.
Outdoors in the rain. Had to wipe pullup bar dry on each round, but still slippery. Chalk doesn't help in the rain. As always, pushups were the hardest. Had to "sub-partition" them after a few rounds in 12/8 and then 10/6/4. Kipping pullups and deep squats no problem. Ran much slower than last time. Felt like drowning at the beginning of the second mile.

cfwu x3 (minus pullups)

pack - half Murph
800 m run
25 pull ups
50 push ups
75 squats
25 pull ups
50 push ups
75 squats
800 m run

44 minutes

cfwu x 1
wod
52:37
runs outside

23/m/6'1/174

as rx'd
37:48

3rd week doing CF

awesome way to start the new year!
can't wait!

40/M/5'5"/195

This was my first Murph...in Baghdad, in Body Armor :-)

As Rx'd 1:14:36

I've been Crossfitting since October and have lost about 15 lbs.....I'm hooked on this.

i want you all to know that i read all these posts for motivation every day before i go do the workout... knowing that all you guys have already gone out and hit these WODs hard motivates me SO much... keep up the good work! OFF TO HONOR THE MURPH!

god i love crossfit

as r'xd
47:43
definitely could have done better on my pushups and squats... was takin too much time... coulda pushed myself harder

28/m/185#

As RX'd w/work (PD)body armor (about 5-10 lbs)

34:26

That last mile sucked! Can't wait until next time.

37:49 as rx'ed, worst Murph time in a year.

200 squats, 100 pushups, 100 pullups, 50 minutes

Did this one a day late. New Years Eve kicked my butt.

Today first time running a mile since before knee surgery in March.

31:27 (:06 slower than pr)
runs
6:57/8:21
pullups/pushups/squats
20/40/60
15/30/46
10/20/30
10/20/30
10/20/30
10/20/30
5/10/15
10/20/30
10/20/30
16:08

Last October
31:21 (pr)
runs 6:45 and 8:01
2 sets of 15/30/45
4 sets of 10/20/30
3 sets of 6/12/18
1 set 12/24/36

24/m/182

Tough workout. First time I've done this one since reading Lone Survivor. What a stud...

as rx'd (broken up Cindy style)
40:04 (PR by 1:03)

Mike F:

as rx'd (broken up Cindy style)
43:40 (+ 7 secs)

Amanda B:

half murph
sub jumping PUs
knee PUs

26:30

Katie H:

half murph
sub jumping PUs
knee PUs

32:23

45:00 as rx'd

28:48 new PR

6:36 mile
20 Rounds of 5-10-15
6:28 mile

M42 5'8" 157

My fave workout

First time with Murph. About 45 minutes, with 90 of the 100 pullups on the Gravitron machine at about half my body weight. Still, my whole body is shaking right now.

Question: does anyone else notice their ears ringing after an especially hard workout? I'm guessing it's due to increased speed of blood flow throughout the body. Then again, maybe I'm just weird. If anyone else experiences this, or knows why it happens, email me at ryan@ryanjanus.com.

My buddy and I did it in about 51:00 not 26:00 like some guy said he did I mean come on there is no way. Why do dudes feel they need to lie about what time they did it in.

Team LeBlanc
Jason 35/M/185
Rx: 52:45
First Murph ever and it was brutal. Especially since I knocked it out in my wife's gym. Everyone was looking at me like I was crazy...hope I didn't offend any of them or get them out of their rhythm with their personal trainers. Ha!

37:00
Hit the wall on last mile no more pull ups PLEASE!!!!!!!!!!! I agree with the previous post don't lie...some of those times are outrageous.

5'8 184 36

30/m/165/5'6"
45:54
10 rds of 10/20/30
don't see how it can ever be less than 30:00 at a min...6 min miles x2 and then it has to take about 2min per set of 10/20/30.
Gassed on that last mile. Big time. Shoot for sub 42 next time.

25/6'1"/230

First ever crossfit workout and it was MURPH. 61:04 with a long conversation in the middle talkin crossfit. 5/10/15
11:30 mile
13:22 2nd mile. Lookin forward to the next one, have to wait til I can move my arms.

my watch died on the last mile, but I think my time should be close to 36:00, give or take.
last Murph -39:36

39 years old 6'0 205 30;42. I am dizzy and light headed but feel an great sense of accomplishment. May have to nap before I can even play with my kids

Pack Murph

18:45

36/M/158/5'8

Completed on 1/28 Not as RX:

1 Mile (Treadmill)
100 Pulls
100 Pushups (Knees due to shoulder issue)
100 Situps
300 Squats
1 Mile (Treadmill)

61 Mins