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?