good way to start the new year..

happy new year!!!!!!!!!!!!!!!!! to all yeahhh i wanted to do murph since i started crossfit

Thanks Coach!!!

awww man, i really have to find a place to do this. My gym is closed which is heartbreaking :(

I don't want to miss my first of the year WOD!

What a New Year's treat! Can't wait for the qualifiers. Time to step up the training. I'll be competing in the Midwest region.

Knew it was coming. Starting this year off with a bang. Love you Coach. Happy New Year CF World

Great choice coach. Can't wait to get 2009 started off with this WOD! Hope everyone didn't party too hard last night...

i was a little bit worried early because i felt sick (well i'm still sick) because the rabdo but its just a flu je je lucky me....you all crossfiters hafe all my best wishes coach you are the man thanks for create crossfit we enjoy it so very much from Ecuador to you thanks for make us faster stronger for making us in several ways...BETTER

Happy New Year! 3,2,1, Go!

its gonna be a good year!

I just wish I had brought my body armor home with me to do this.

In honor of Michael Murphy.
Hoorah Lt.

I *knew* it. And it's 30°C out there (86°F)...

oh!!! i forgot for every crossBRO 3-2-1 VAMOS!!!!!!!!!!!!!

Am I understanding this right? There only 6 people from the Great Basin region going to the Games next year?? This is unreal!! I take it also the regionals will be different events because there is like a month difference between the first and last dates? I WANT MORE INFO!

Happy New Year!

My favorite workout. What a way to start 2009....stoked! Good luck everybody....good thing I don't drink :)Happy New Year!

Guess I better not have that third glass of wine after all...

Happy 2009 everyone!

What a great way to start the 2009.

I would like to thank you Coach for developing CrossFit, this is the greatest fitness program ever made, and helped me to opened my eyes and see that there are more things going on besides body building, and to understand that crossfit is not a sport...CROSSFIT IS A WAY OF LIFE.

Happy New Year to all of you!!!

Steve #15

I think you may have missed the ridiculously large amounts of data supporting the theory of evolution. The arguments brought up in recent years have largely been faith based and do not rely on science.

Holy Balls! Happy New Year!

Great way to start the the year!
Love hero WOD's!
HOOAH!

I CALLED IT!!!

fight gone bad last day of 2008, murph first day of 2009...

this year is gonna be great

Sweet, I just got a 20lbs vest for Christmas. Didn't think I'd be putting it to use so soon. I'll admit I'm a little scared of this workout. Oh well, gonna hit it hard! Happy New Year everyone!

Comment # 15
Your skeptisim of evolution is perfectly understandable, skeptisim is to science as air is to fire. I do not think evolution has been discredited at all in recent years - to the contrary I believe it gets stronger and more scientifically valid as time goes on and a perfectly acceptable base for Cross fit to use. I do not want to turn this into any debate on science or religion, there are other mediums for that, but I encourage you to read further into the theory of evolution with and objective and open mind. Hell, its Darwin's theory of natural selection, which states that the fittest members of a species will survive and reproduce (the catlyst of evolution), which is my motivation for doing crossfit. For, I really want to survive and reproduce - a lot.
Happy New Years

Awesome.

Day 1 of 2009 - FGB
Day 2 of 2009 - Murph

Whats day 3 - Linda?

Got Lone Survivor arriving anyday now. Cant wait to get into and read all about this legend of a man.

All I can say is, my husband called it, I was hoping for a day off. I am sore!

Happy New Year!

this will be my first time doing "murph", can't wait!

This is my first time doing MURPH, do you run with the vest also? I'm a member of a SWAT team and could adjust my entry vest to about 20lbs, Anyone find that added weight while running leads to injuries?

#12

It's -4 here so think yourself lucky!!

#15

Since when has the theory of evolution been a fringe theory??!!?? And what are these more accurate theories you mention? How are they more accurate then the best answer science has to offer so far? Seriously...

Great journal video... I hope that as much as I am doing things wrong way out here with my box, I can eventually make enough mistakes to get it right like Patti did... You are an inspiration to affiliate owners with or without the scotch!!! 2009 will be a great year for CrossFit!!!

All you peoples on here whining about temps... I wish I could run outside without losing my toes, noes fingers, ears and other dangling appendages. It is -48 here. If anyone can beat that temp I will do "Murph" twice, with a vest.

P.S. HAPPY NEW YEARS!!!!

Happy New Year

"Murph" is going to break some @$$ off! That is the standard, start 2009 with a hero workout.

First time with Murph, helluva way to kick off the New Year, and my time was horrible, 47:20.......I'll go better next time. Great workout though

Well I'm done drinking for the night now. Here we go for 2009...

Happy New Year All!!!

#28 Matt, WOW, ghost and goblins, REALLY? "Vitamin J", REALLY? You are an atheist, I presume. I will pray for you that someone will come and show you who God is, and what He is about. Otherwise, your eternity will be spent in hell, and that's a bad place to be.

We have evolved as people, learning and improving ourselves throughout time. But to say we all formed from ameba and the Earth just "banged" into exsistence. That's not thinking, just goofy guessing.

Crossfit is about being the best you can be. Work your tail off and make it happen.

Happy New Year!!!

God is Good, All the Time.

I immediately regret my decisions from this evening, will be wearing my flak jacket with SAPI plates for entire workout tomorrow. Happy New years all, best of health to all.

I promise that I will eventually get everything in one post, had to sub pulldowns for pullups, we have one pull up bar in our gym, and it was being used........setting was 7th plate on the weight for them.

Happy New Year!

It's time for New Year's resolutions. Time to welcome all of the newcomers to Crossfit. Time to read all of the newcomer questions that will follow their arrival. Time to demonstrate our collective goodwill as a community by demonstrating patience and kindness as we answer those questions.

Today marks my 3rd anniversary as a Crossfitter. As a way to mark this occasion, as a way to give back to the CF community that has given so much to me, and as a gift to myself and other long-term posters I will once again try to "pre-answer" WOD questions for each day. Hopefully this will head off as many repeats as possible, and reduce the frustration level that has risen in the past. Feel free to refer questions to a "bingo" post if I've gotten one on board.

And feel free to grab a month and do the same later on!

2olb vest? Are you kidding me, I'm going 40lb baby!!!
#31 Where do you live Antartica?
Happy New Year

What an awesome way to start off the new year!! Thanks for giving us the opportunity to honor one of our fallen heroes, Coach.

Hi. My name's bingo and I'm a Crossfitter.

"HI BINGO!"

I know you're new and you are VERY excited to have found Crossfit. And you have LOTS of questions. I'll take a stab at answering them before they are asked, and I'll try to explain the WOD (Workout of the Day) during January. Although I am a Level I trainer (finally!), mind you, pretty much EVERYTHING I'm going to write can be found on the web site in the "Start Here", "What is Crossfit", and FAQ.

You're new...you DID read all of those, right?

Right?

We're starting the year off with "Murph", one of the "Hero" WOD's that honor a fallen Crossfitter who was a first responder. These are all very, very hard. Long. Taxing. You're new...SCALE THE WORKOUT! Go to "Start Here" and click on Brand X for scaled versions of the WOD. Be safe. Don't overdo it. This is day one of the best fitness of your life.

"Murph". Run 1 mile. Run outdoors or indoors, on a track, a road, or a treadmill. It doesn't matter--just note what you did to compare the next time "Murph" comes up.

100 Pull-ups, 200 Push-ups, 300Squats...partition as necessary. You do NOT have to do all 100 pull-ups before you start the Push-ups. You can do the exercises in any order, break them up any way you'd like. One example: 2 Pull-ups/10 Push-ups/15 Squats done 20 times.

100 Pull-ups. Whaddaya mean 100 PU?! I can barely do 2! We'll talk a lot about PU this month. Do them any way you'd like. Strict, Kipping, on a Gravitron, using bands, jumping (but no negatives). Palms away; palms facing; palms toward you; doesn't matter. Just do 'em.

Squats without another word to describe them mean UNWEIGHTED squats here at Crossfit. No bar. No added weight. An air squat. Always. Wear a weight vest? Don't be silly. Your a newbie. Let's not get carried away.

Run another mile. Seriously.

Record the time it took you to complete the entire adventure, Coach's sick, demented little introduction to 2009 (coulda picked an easier one for me to pre-answer, Brother!).

Welcome to Crossfit. Fasten your seatbelt.

Ummm...that would be 5PU/10 Push-ups/15 Squats done 20 times.

Man, I didn't even drink tonight...

Another year, wow, getting older. I am amazed at how fast it goes.
I guess I will just keep on keeping on with trying to maintain and improve what I have been given. I have been blessed.
Cross fit is hard. It is challenging. It is rewarding. I guess we all have to keep pushing, keep slogging on, pushing the envelope of our physicality, our mental endurance for pain, in hopes that it will benefit more than the pain endured.
Happy new year. Keep it real. Be decent. Be kind. Peace.

Great video - the one previous with Coach & this one as well, is giving me so many ideas for reaching my goal in 2009 of opening my Box. Would love to see more footage from the Affiliate gathering...Right when I think I get the big picture of what Crossfit is, I have another epiphany! Thank u to everyone who keep this machine rolling!

Nice, bingo. That's a cool idea you've started - let's hope it lasts the year and beyond! (I don't read the comments too often so it might already be a tradition).

Anywho, I just wanted to say it again for the people with CrossFit as their New Year's Resolution:

SCALING SCALING SCALING.

Yes, you do have to run again after all that crap, but if you're new, that run needn't be a mile. If you REALLY haven't worked out in a while, maybe just look up "kipping pull up", "push up", and "air squat" and just practice those movements.

Work up to it, and soon you'll be doing the real thing no problem. Well, that's a lie. But you'll be able to do the whole thing and live.

Aromas is an awesome location choice for the NorCal Qualifier. Just seeing the regions and qualification info gives me the chills. The calendar is marked for May 2nd and 3rd. Aromas here I come!

Happy New Year everyone. Be patient with the new crossfitters. I was a newbie this time last year, and it wasn't that long ago for most of us, so show them the correct way.

better say my prayers tonite. I could very well meet my maker tomorrow!

bring it on!!

Since when is North and South Carolina considered the Mid-West?

Thank God I had to drive home tonight. Tomorrow's gonna hurt enough; no need to suffer Murph with a hangover too.

Great welcome, Bingo. I've been Crossfitting almost 2 months but will be a newbie for a long time still. Appreciate the comments on partitioning. (And yes, I did read them all.)

And for #15 Steve, I suggest you go to your video store and rent "Inherit the Wind," the original with Spencer Tracy. Faith and scientific reasoning don't have to be mutually exclusive.

yeah hc2! dave jumped with me on one of my training jumps, i'm pretty sure... and brian is the bomb. congrats, guys!

Murph.

Really?

FGB wasn't enough. Let's get the New Year started right!!

Awesome workout for today! I'm looking forward to putting my new "Iron Gym" to work at home.

#36 Justin 6'/200/27,

Thanks for your response. As a believer of course I have doubts about evolution. And I would expect most unbelievers to have doubts about the creation or intelligent design theories. There are brilliant thinkers, scientists, doctors, etc. in both of the opposing camps but instead of mocking each other's view points it would be healthier if both sides would intelligently converse about the subject. Both sides need to remember that real science is based on the scientific method; if you can't test and observe the subject of your theory then it remains just that: a theory. Ultimately it will be difficult for anyone to prove the origins of the universe or to prove the actual evolutionary process: no one since man has walked the earth has observed one species turning into another species. It has never been observed. But neither have any of the creation stories belonging to the hundreds (or even thousands) of people groups in the world been observed.

Well, anyway... I'm not sure what any of this has to do with CF except that only the fit will survive! Ha! With the advance of modern medicine even the least fit in our society have a chance to out-live us all! What a sad commentary.

Happy new year, everyone! Hope it is full of abundant life!

comment #52 evan the same i though but in my case i keep freeze because i did "BRUTUS" when i saw "MURPH" I just can't belive it...but anyway THANK YOU COACH

Love this workout.

God IS good, and evolution is NOT a fringe theory. These statements are not mutually exclusive.

Nice Bingo, solid as always.

Just 5 men and 5 women qualify in the Rocky Mountain region? Really? Man, that's 10 states.

Happy New Year to all. Hope it's a great one for everybody.

I have to comment.

In science, the word theory means "a well-substantiated explanation of some aspect of the natural world; an organized system of accepted knowledge that applies in a variety of circumstances to explain a specific set of phenomena."

The theory of evolution is at least as well-substantiated as the molecular theory of chemistry, the germ theory of disease, the heliocentric theory of the solar system, and many, many others. Yet, you don't see whole groups of intelligent people arguing for alchemy, or claiming that evil spirits cause disease, or that the earth is the center of the universe.

Let's get over this. The theory of evolution is the best model that we have to describe the changes in organisms over time. It may or may not be completely correct--a statement that has to be accepted to maintain a skeptical, scientific attitude-- but it is the best that we have. All of our effective medicine, our knowledge of physiology, our understanding of nutrition, and our explanations as to why Crossfit works hold the theory of evolution as their foundation because that theory is the best model that we have.

It doesn't mean there is no God. It doesn't mean that the Bible isn't true. And it doesn't mean that your great-grandmother was a monkey. It is simply a method that we use to explain a very important part of our universe.

It works. And as long as it works, we're going to keep it and use it to learn about our world. The minute it stops working is the minute we throw it out in favor of something else.

Happy New Year!

#15 I specialize in research physiology (mostly high altitude but still exercise based). I do not agree that the CF program has been discredited. At least not on a scientific basis. I am not aware of any peer reviewed studies being completed on this topic (if you are, I'd appreciate the info). I have read a couple that are in the review cycle but still not published. And they are not conclusive in either direction. That said I do see 2 weaknesses; periodization and aerobic capacity training. But if you read all the material in the CF Journals these weaknesses are pointed out up front...probably why CF Endurance exists. My suggestion is to try it out for 6 months, if it doesn't work go back to your other program. Or send me a ton of money and I'll conduct a study for you :-) Just my 2 cents. Happy New Year!

Only a God could create a system as complicated as evolution ;)

Geeve 'em, Murph. High Speed. See you tomorrow.

Can some one tell me what females should be thursting in Fran? I'm over in oz. typically people use 20kg for females but was wondering what the offical weight was-like wise for a sub for 135lb cleans etc for females?

rob

when doing MURPH is it only rx'd if you do all the reps on one exercise before moving on or is it still rx'd if you partition?

i did 49mins no partition wearing a 9kg vest.

1 mile run.
50 pull-ups/100 push-ups/150 squats - partitioned Cindy style.
1 mile run.

Time: 43'58".

F/33/63kg.

I've got to drive to work now and get the plate carrier... argh! Somehow I knew my favorite workout was coming... just should have listened to that little voice and left the stuff in the car ;-)

I think the problem for folks with the theory of evolution is that not many people truly have an appreciation for the timescales involved. This stuff doesn't theoretically happen overnight, and there's a pretty impressive difference between 100 years, 15000 years, and 4500000000 years.

Why no negatives on jumping pull-ups?

#64 Nathan, it's because it increases the likelyhood of newbies getting either VERY sore, or possibly Rhabdo. High rep negatives do ALOT of muscle damage...trust us, with high reps, negatives aren't necessary.

Question on the qualifiers, I live in the Middle East, do I HAVE to go to the Asia qualifier, or can I go to the Australasia venue? The reason I ask is that I'll be taking leave so if I HAVE to take 2 weeks off (which I do), then I'd much rather spend it in Australia.

As for the evolution discussion, there was a 14 page thread on the boards for this very topic not too long ago. No reason to bicker over it in the comments...

http://www.board.crossfit.com/showthread.php?t=40807&highlight=evolution

- Alex

Boots and Utes
6.5# Interceptor Flak
As RX'd in order as written
mile then 100 pullups then 200 situps then 300 squats then mile
53:10
Pretty sure that is better than last time, and I didn't wear the flak last time. More progress! I am evolving! Weird right???

My honest opinion/feeling about evolution is that it really works well for all the other species on the planet expect human beings.
I am going to over simplify what I have read about the subject.
Homo sapien seemed to just spring up in the fossil record about 200 to 400 thousand years ago. Prior to that you had the cro-mag and others. Very ape like creatures.
So will someone please explain to me how there was such a sudden change? They have not found a missing link and I don't believe they ever will. Whether it was divine intervention, alien or something else. Modern man does not belong in evolution's neat little box. Is it possible that both theorys can exist side by side? I believe they can.

p.s.
Happy New Year everybody!
Fight gone bad to murph!
What a way to bring in the new year!
Nothing but a peanut!!

Oh yeah got some goooood throat sting from the ozarks yesterday, and this is supposed to be a vacation...love it!

If there is a better way to nullify a hang over barbara walters needs to do a story on 60 minutes about it

Here's to you LT Murphy. Your memory lives on in our Intensity!!!

Start off 2009 with a ferocity for life, love, and the pursuit of CrossFit!!!

51:42 as rxd

Didn't read that you could mix up the pullups and squats and push ups so did everything straight though--sucked big time--wating for my old partner mike to post....

Murph as Rx (with vest, boots & utes): 58:53

Windy, cold day in Iraq. The miles were absolutely miserable.

This is Just Nasty I've been doing CrossFit for a few months now First time for Murph as Rx'd with Body Armor with full Combat Load.

48'36" hope this is a good time for a baseline
let me know what you think

Happy New Year all!

Start the year as we mean to go on I guess; with large amounts of blood and pain :D

Just getting back to CF after being sick for a week. Think I'll do a 1/2 Murph...

The sMURPHette

800m
50 pull-ups
100 push-ups
150 squats
800m

PS - that's my bad-ass trainer, David Minton, in today's photo!

#61

The WOD instructions clearly state:

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

I cut and pasted the text from the main page for today. That means RXd.

Happy New Year. I'll be doing this about 30 minutes from now.

There is no mechanism by which a mutation in DNA can cause an increase in genetic information that would be necessary for a bacteria to evolve into a human or anything else. Natural selection can cause variations within an organism (what Darwin observed), but can never cause one organism to become another because there is no known mechanism by which new genetic information can be formed.
See Answersingenesis.org for more information on why evolution is not a valid scientific theory

#74
Dude, I did it with just the vest, no sapi plates, no gear, and was absolutely wrecked when I was done. I would say that's a good time. Good work!

sub 1 mile for 1.2km which is 400m shorter plus was hung over. Didn't brake them up either.
Time 43:46
happy new year crossfit from Darwin Australia.

Any strategy suggestions on how to partition the pull ups, push ups, and squats?

Partition "Cindy" style: 5,10,15 - you'll speed through.

As rxd: 35:09

Nice one Bingo. you're funny.
I love the sMURPHette Wendy. I'm gonna do that too.
YAY its 2009. goodbye 2008 forever. Iwish everyone the BEST for 2009

32:48 with 20# X-vest on

25/m/5'11"/198
41:04 w/no vest. Runs on gravel with hills.

"Shoulder Happy Murph":

34:59

Row 1 mile
20 rounds of:
5 TSC strict pullups
10 hollow rocks
15 below parallel squats (no ball to bounce off of)
Row 1 mile

There is no place to do pullups of any kind in the apartment's workout room that houses the treadmill, so rowing worked just fine as I'm a better runner than rower.

Pullups were dead hang, no kip with throat touching bar each rep. I can do this variation of pullup as long as I don't relax the slightest amount at the hang. Sets of five were doable as I didn't fatigue so much that I had to relax in the hang.

Hollow rock reps counted only if my entire back was off the ground for the first part of the rep and my butt was off the ground for the second part. Harder than I thought; I had to break the last four rounds to finish.

Squats below parallel with full hip extension.

Second round of rowing was hard due to barely being able to lean back to finish the pull - the hollow rocks took their toll!

Re Qualifiers:

There is a local crossfit games in Huntsville, AL on Feb 14 http://cfhsvgames.com/

could be a great primer for the regional games.

Get some!

51:30 with no vest
jump pushups for half

CrossFit NYC has come up with the 2009 Black Box Challenge:

http://crossfitnyc.com/2009/01/happy-new-year.html

The rules are simple enough that others may want to join in.

M/47/6'/185

As Rx'd

1 Mile Run: 7:41
4 Sets of each: 21:11
25 Pull Ups
50 Push Ups
75 Squats
1 Mile Run: 8:47
TOTAL: 37:39

as rx'd

43:25

should be fun after a few too many last nite.

Good Morning Crossfitters!!

It is a gorgeous day in Toronto and I am excited for the new year. Thank you all so much for your support, your answers, your thoughts and your trepidation - everyone of you amazes and inspires me.

If you ever find yourself in Toronto, do contact me! We can take on the WOD together, see the city and get to know one another! Seriously, do contact me if you are here....and you are always welcome to stay!

Today begins another year, another day, another moment....let's make each one stronger than the last.

as rx'd with IBAS and all 4 plates
41:20

No vest

37:34

WTC

nice start to the year!

how did religion work its way into this page?? but while we are on it, i am an atheist, and do not believe in that stuff...if you do, good for you...far as i'm concerned religion is the cause of most conflicts...and hey, if i am wrong, i WILL not go to your hell, because your god is all forgiving and will let me in upstairs!! haha

happy new year...

Happy New Year Everyone...all the best in 2009

ps i win!

49:54- un-prescribed, no vest; broke sets but un-partitioned; 1st mile split was 7:38, cold, windy. pull-ups outside, Pushups and Squats inside. FOB Falcon, Iraq- 42/M/204

Why on earth does the gym close on the first day of the new year - they would get so much money in resolutions! Anyway, because of this I don't get to workout today, little irritated.

Any idea how many laps around a block would make a mile? Maybe I can find a pullup bar around the station and do it on my own.

Pull Ups on the Gravitron with 75# assist

58:18

Officially smoked.

M/36/71"/203#

m/42/202/5'11

48:58 no weight vest
had to walk portion of the second mile on treadmill, 1st half 7:30 pace
broke into 20 sets

last time: wod modified (couldn't remember what to do)100 pullups, 200 situps, 300 squats 56:45
in 4 sets of 25/50/75

M/52/182
48:05
Negative pullups

#15 Steve:

If you are looking for a fair debate on this site, you've come to the wrong place. I am a christian(which I think makes me a minority in the crossfit community) and I have had the opportunity to meet many awesome christians through this site. But the atheists are lurking out there and and cannot wait to trash God and mock you(see comment #29 Matt). I have received hate emails riddled with insults and name-calling just for asking someone on this site not to take God's name in vain. It's a losing battle, but I'm okay with persecuted for Jesus. But my point is this: bring up evolution, politics or heaven forbid religion on this site and you're opening a can of worms. The quote unquote "community" quickly disintegrates and you will be attacked from all sides(if you disagree). I've gotten to the point where I don't read the comments at all on rest days because that's usually when these discussions come up. Call me crazy, but I'm just here for the workouts. I'm not here to force my opinions on anybody. But since we're on the topic: God spoke and bang it happened! God bless everyone and have a great new year.

No vest and partitioned. 10/20/30 X 10 sets

38:02

M/40/205lbs/5'11"

Warm-up

5 Mins X-Trainer
2 Samson Stretch
10 mins stretching
2 Samson stretch

WOD: Used 15lb Combat Body Armour Vest (British ECBA if you are interested).

1 Mile Run - 7m58s
10 rounds of 10 chin ups (no body armour), 20 push ups (with body armour), 30 Squats (with body armour)
1 Mile Run - 9m30s

Total time 66 mins 43 seconds.

41:43 w/ 25lb vest in 27 degree weather.

effing virginia beach and its 27...what the heck!

Happy new year!

~J~

#96 and #98 Charlie, He is a forgiving God, but only if you ask Him for forgiveness. Since you do not believe in Him, you will not ask, and you will not win. That's not what God or myself wants, but that is your choice. Hope you figure out the "real" deal before it's too late.

God is Good, All the Time.

38:40
that was a killer routine !!!
next time i will wear a vest, have to go buy one... 37/M/225

m/27/171/5'9"

44:32

1 mile (treadmill)
5 pull ups / 10 push ups / 15 squats x 20 rounds
1 mile (outside)

Happy New Years!

41:13
Not the best time, not the worst.
Always room to improve.
First soreness of the new year!
Hooah and happy new year!

Just a quick question. I am doing both Crossfit WOD and Crossfitendurance WOD (3 sports)as well as lifting, grappling etc. Between the 2 Crossfit sites I take no rest days. Does anyone have a recommendation on what type of cycle to be on: 6 on, 1 off. I usually take a day off every other week or so but was wondering if there is a better, more physiologically correct answer.

Thanks in advance

is this for time? There is no instruction to do this for time.

Boots and utes with my body armor on.

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

no partitions

43:48

It was a very cold and windy day here in Iraq. Can't wait to get back to Hawaii.

Hau'oli makahiki hou (Happy New Year)

M/32/73"/220lbs

RXd 1:16:16

@ 6000' w/33# of loaded body armor. Third Murph, first time wearing my kit. Had a couple of spiritual moments, but it's all good! Better to suck now than to be sucking all the more with someone trying to kill you.

Stateside PR w/o vest was 46:39 @ sea level about a month and a half ago.

The guy I did it with was 1:15:10 with 31# of body armor (his first Murph). At first I was pissed that he beat me, but after we weighed our vests, the two pound difference and the fact that he is about half my age made me feel a bit better.

Happy anniversary to my one year of CrossFit! Thanks Coach.

M/44/6'3"/187

stats from logsitall (Murph is logged under activity = "CrossFit Heroes" - i keep the heroes workouts under their own separate category)

total reporting: 392
median men: 43:00
median women: 45:50

more detail (age brackets) on main page.

Please help keep logsitall going for 2009 - more data = more better. For median and age groups to really be relevant we need lots and lots of data - particularly from women and older athletes.

-bp

M/36/5'10"/183

Cold, foggy, pre-dawn Murph:

57:17 (no vest)

Finished each movement before moving on to the next.

Godspeed Lt. Murphy.

m/40/6'/205

~40 min w/ 20# vest for both runs

#112

Personally I would do 4 on 1 off, your muscle glycogen levels etc need the off day to replenish thus giving you the ability to grow.

As for this religion debate, I wasn't under the impression this was a place for that debate. Nobody cares what you do or do not believe. The only time you become ignorant for believing is when you do so without using your brain to think about it first.

Coach, I know you have tons of better things to do than pore over the forums for crap like this. but an argument for either side does not have much of a place here as it will alienate people on both sides.

#107 'god is good, all the time'

yeah ok...you have your 'real' life and i will continue to live my unreal life!!

everyones happy!

marishka hargitay!!

32:47

-no vest
-#87, dc3, What are jump pushups?

m/31 yrs/5'11"/218 lbs/ 4.5months crossfit

1st time attempting Murph

subbed rowing 1600m for running 1 mile because it was freakin' cold and windy with snow on the ground.

1600m row 6:34
100 pull-ups
200 push-ups
300 squats
49:48
1600m row 6:54

1:03:16 total
not bad given last night's holiday debauchery

151 5'7.5" 33 yom

@7:30 - 30 min after waking
ran on road- pu,pu and sq done in garage
roads very icy,very windy,very cold

as rx'd with 20lbs vest- 40:43-
-throat to bar
-chest to deck
-ata with full ext

happy to do this one for ya Murphy although the inspiration for the wo is sad-

-one funny item worth mentioning is that i did not consider the jump to my pullup bar which is about 1 ft over my reach with the vest on so i had 100 1ft jumps with 20lbs as well

38/m/73/205

Subbed angled pullups. Completed each station before moving to the next.

59:51. My previous Murph was 65:xx so I felt good coming in under an hour. Pushups were the single greatest improvement because my partitions after the first 50 were larger.

who is in a any shape to be doing this after a big night like new years...ouch. see you in a few days Murph

Curious if the geographical split up (So Cal for example) was based on population or number of CF Affiliates per region.

Just wondering?

45/76"/191

1/2 Murph

used treadmill, lost some time in transition

20:26 (incl 10:00 Cindy between runs)

#4-all you need is a tree branch and google maps...

M/24/155/5'6"

as Rx (unweighted)
43:17

@RiverviewBeachPark
25degF w/ windchill factor @13degF

40:55 new PR!

Murph means a lot more to me today. I am reading Lone Survivor by Marcus Luttrell who, for those who may not know, is the man Lt. Murphy sacrificed his life for. I just read about Murphy's last stand and the heroism and selflessness of he and his teammates brings tears to my eyes as I type this. Thank God for Michael Murphy and men like him.

Does this mean wearing a 20lb vest for just the runs or the entire WOD? Been doing Crossfit for about a month and a half - wasn't sure about this.

M/35/262/5'9

20# vest
JPU
Mod Push ups & finished wall push-ups
65:06
First Time Doing Murph
Started CF in October

Due to some route difficulties we did over Rx'ed Murph. Time: 43:33

All repititions were partitioned with approximately 1 1/4 Mile runs. Now smoked, can't ait to see what tomorrow brings. Happy new year!
Angel

1 mile run.
50 pull-ups/100 push-ups/150 squats - partitioned Cindy style.
1 mile run.

34:53

Did a 5k race yesterday so I am TY-RED(tired)

as rx'd
33:15

M/33/205/70

46:36
Split Cindy style, strict pullups

Shoulders still hurting from CrossfitOahu a few days ago. Pretty nice joint they have there.

1/2 murph - cindy style

27:40

OH god that hurt! I love these workouts;

'Murph'

52:45

(i think in the last mile some internal organs came loose)

M/34/100kg

Keep them coming!

The wine and champagne, vodka, and jello shots all say no, but Coach says yes. It shall happen today! Happy New Year!

I was going to do 10 sets of 10 jumping pull ups, 20 Push ups and 30 Squats, but I only completes 6 sets...this was a tough one...This wasn't my best day.

Row 1600 mts 8 min.

6 Sets of:
10 Jumping Pull ups
20 Push ups
30 Squats
Time: 21:16

Row 1000 mts: 4:49

Awesome work-out 2nd time for me on this one and I shaved off nearly 10 min... I didn't realize you could partition the pull-up, push-up, and squats the first time....
This time as Rx:

1 mile run
10 rounds 10, 20, 30 (Pull-Push-Squat)...
1 mile run
(33:32)
Here's to Murph, Danny, Axe, and Marcus... You've all inspired me!

32m
Had to sub runs for 8 mins of heavy bag work on start and finish(2 feet of snow and ice and 65mph winds outside).
Total time 48min. To many beers last night, that one hurt..

made up fight gone bad (actually did fight gone burpee...the gym is getting pissed at us moving equipment around from room to room~and I thought they were being pretty cool...NOT ANYMORE!)

I have felt like absolute garbage for the past 6 days with this chest cold and can't believe I got a PR on "Fight Gone Burpee"

TOTAL #: 270

I ripped the top of the garage can off after round 2 b/c I thought for sure I was going to BOOT...the ringing in the ears at the start of round 3 can't be good for this cold! My husband is doing Murph right now~I may blast it out after him...time for rest in the grave!

HAPPY 2009 TO EVERYONE! So glad to be a part of this community! :)

Happy New Year to everyone.
WOD as rx'd 1:01:57
#108 great post
Semper Fi

M/37/190

Two weeks of gluttony and no crossfit. What a way to return.

As rx'd
1:22:55

Try doing the whole work with body armor on for a bit more pain. It takes a bit longer but its worth the pain.

M 68"/165/40

After four weeks of CrossFit it's time to post:

35:46

20 5/10/15 rounds. No vest. Subbed 132 calories (approx 7 min) on elliptical for each run. Too cold for me out there.

m/27/178

36:49 as rx'd, without vest.

46:24, my worst in 2 yrs. Murder after FGB yesterday and sleepless night at work. Oh well, at least I finished.

Forgot, partitioned 10 rounds of 10/20/30.

30:55
Did 1/2 Murphy 800m run/50 pull-ups/100 push-ups/150 squats/800m run

25/m/5'11"/175
53:09

Happy New Year!

As rx'd w/ 22lb body armor
49:40

37:25 20lb vest worn on the runs.

HUGE start to 2009! GO HOKIES!

M/39/205
3rd week of CrossFit. 1st PT in week after holiday vacation poisoning.

Mile 1: 7:45; 50 pullups-mostly jump;100 PU (4X25); 4x50 squats; Mile 2: 8:45; reached limit

My first time with Murph. Great workout 46:15. Will do better next time.

Forgot time. Oxygen deprivation! 46:30

WOW this one rocked me great workout for the new year took some time but i did it all tomorrow ill climb the mountain and then do tomorrows workout

33/F/5'10"/152

As Rx'd
outside runs
"Cindy" partitioning
10# vest
48:02 (2 1/2 min. PR)

42/145/M

31:06 not great time but I'll buy it, great WOD.

3-2-1-GO.....happy New Year Everyone

do any of you use a supplement prior to CF workouts? thanks in advance...I'm deployed to Iraq and love these workouts...rhino

37:25

Best time yet... Had to sub circa 8.5 minutes of jump roping for each mile because all the roads were frozen. Completed the 20 "cindy's" in around 20 minutes which is a record for me.

41:21 no vest.

M/25/190

As Rx'd

55:24.9

broke it down to 20-40-60

Bingo: great stuff!

48/male/6'/205 week 8 of CF

As rx'd except pullups were one leg assisted.

*****54:30*******

frigid temps, bad wind chill today in Maine.

In memory of Mr. Murphy I did not quit, although I wanted to halfway through.

"Lone Survivor" is an incredible book and I recommend everyone read it.

41:12 as Rx'd (unweighted)

First time poster, long time creeper!
Started Crossfit in September and haven't missed a WOD since. I decided a great new years resolution would be to start posting on the board.

Murph 50:20 no vest.
1st mile 6:47
Partitioned 10-20-30, may try Cindy style next time.
2nd mile 7:07

Happy New Years!

squeezed this one in between patrols. no vest, as rx'd: 39:18.

I would just like to reccomend the book "I Don't Have Enough Faith to Be an Atheist" by Norman L. Geisler and Frank Turek.

M/39/6'0"/171

As Rx'd: 48:41 (1st time)
No vest, used treadmill

m/37/76/200

Pressed for time, so 1/2 Murph

21:05

no vest
33:08

BerkelyB, #66:
"Missing link?" Why use such anachronistic terminology? Which missing link are you talking about? Australopithecus afarensis? Australopithecus africanus? Homo habilis? Homo ergastor? There's plenty of evidence-- in the fossil record, alone-- to explain the evolution of humans. Modern anthropology puts more and more pieces together every day and the trend so far has been pointing toward evolution.

Josh, #76: You're wrong. There are numerous types of mutations, not just deletions. Point mutations can change swap bases, causing the the DNA sequence to code for an entirely different protein, or stop creation of a protein all together. And insertion mutations directly add nucleotides to the sequence.

Again, the theory of evolution is supported by a wide variety of related disciplines and an enormous amount of data, everything from the fossil record to genetics. It's one of the results of the total knowledge of all of biology and chemistry. In fact, nothing in life science makes any kind of sense without evolution. So, believe in it or not, it is currently the best model that we have.

Why don't we all remain skeptical and open-minded? It sure is a whole lot easier to learn things that way.

Happy New Year!

#104 Ty

Thanks for the post. I think I will do those partitions as well, so as to stay strict on pullups. When I can't (don't) partition, my form resembles a gran mal seizure!

m/225/6'2"

57:41

What a great way to start the year. Although it's not the an outstanding time, it's a PR for me by 12 minutes. That's with a 1.4 mile run (just because that's how long it is around the block). Pushups are still my weak point on this one.

One thing I noticed after watching the midline stability videos from this week is that when you do keep your core tight even on air squats it keeps the focus on your legs. By doing this it's like I have an extra spring that wasn't there before.

34:17 half Murph 15# weight belt, hands forward pull ups

40 pull
50 push
100 squat
Ran in the woods since gym was closed
incomplete since I froze my butt off and tree limb wasn't the best for pull ups

"Greg A" warm-up (You are the man Greg Amundson. I got started in Crossfit through watching your clips of "Heavy Fran," "GI Jane" and others. You inspire me, man)

1 mile

partitioned pull-ups/push-ups/squats into 10 rds of 10/20/30 reps

1 mile

44m44s (PR)

compared to 58m47s last time

GOOD TIMES AS RX'D

40/m/176cm/71kg

As rx'd

37:05 (last time 37:00)

10 rounds of 10/20/30.
Outdoors on snowy ground. Hungover. Almost met Puky. Pushups stronger than last time, the first couple of sets unbroken, then 12/8.

Next time sub 35:00

M/24/5'6/160

First time doing Murph! Flak vest with weight bags in the front pockets(30lbs).

As rx'd

38:07

Day behind
"Fight Gone Bad"
70 72 72

m/39/5'4"/141

First significant actions of 2009: kissed my wife and twelve-year-old son at midnight over a toast of sparkling grape juice; 11 hours later did my first sub-50 minute Murph.

As rx'd, no vest.
48:37 (PR by 3:48)

Details:
First mile in 8:15.
Partitioned as 1 set of 10/20/30, 18 sets of 5/10/15.
Second mile in about 10 min.
About 1 1/2 min in total transition time (which is included in the total time) after first run and before second run.

M/43/6'0"/175
Happy New Year
I hope everyone has a safe 2009!
As rx'd
43:20

just getting into xfit and wanna say thank u for such great support on the blog and website. really look forward to trying "murph" for the first time thinking 10/20/30 10 times....

thanks again!

What a way to start the New Year. Been Crossfitting since November. This was my first time with Murph. A true physical and mental challenge. No added weight. Broke into sets of 5,10,15. Beat an hour by seconds.

#167 My resolution is to start posting to the message board as well.

53:03

I'm back in crossfit. After 6 months off, its time to bring the pain.

Didn't time the workout today because I felt it would bring discredit to the name! Was just happy to complete!

Did anyone else feel like they were going to die at the beginning of the second mile?

As far as the evolution debate...I am a Physician Assistant. I've read a lot of theory on biology, chemistry, neurology, etc. At the end of the day, no one can adequately explain how electrical impulses have feelings, thoughts, or can tell right from wrong. Most advanced scientists I know believe in a God because of the fact alone. Most aren't Bible-thumpers; but science can only explain so much. My two cents.

Happy New Year!

Great WOD!

1 mile run
4 rounds of
25 (assisted pull ups)
50 push ups
75 squats
1 mile run

Each round was broken up.

39:31

January 1, 2009

We have newbies, veterans, evolutionists, creationists, "resolutionists", and a good old fashioned Hero Workout. Man this is CrossFit at its best. Get some!!

My crew is making up FGB as a group wod later. Meanwhile, Gooo Tigers!! (Clemson that is)

Oh and btw, we in SC aren't happy about being categorized as "Midwest" for the Games Trials, we ARE the "Dirty South", and well below the Mason-Dixon. haha, kidding of course.

32yom/5'11"/190#

Murph w/ 20# wtd vest + hangover

Only did half the reps for pullups, pushups and squats with the vest. Did the other half with the vest.

53:20

Gym's closed and no pull-up bar in my house (sad, huh? I really need to get one of those), so I just ran today. I'm posting because I gotta say something. I've been doing Crossfit for about four weeks now, and today is the first day I've been able to run to the end of my street without stopping to walk. "My street" is in the foothills of Pike's Peak (unseasonable warm day in Colorado Springs - I ran in shorts) and is about two miles long. But that's a mile at a pretty consistent 8-12% grade, starting at an elevation of 6,500 feet. So for me, that's an accomplishment. And I'm convinced all the Frans and Michaels and Angies and Evas (my first Eva was especially rough) helped much more than just running alone. Thanks, Crossfit!

as Rx'd w/o vest
first time for Murph 43:40
pretty happy with that considering I am hungover, dehydrated, and only got 5 hours of sleep. Happy New Year!

bw 165

32:38 sans vest

Ring in the the New Year with Murph.

Ran outside, in the freak'in cold New England snow gusty weather. The first mile was cold, but bearable. Back into the garage for my 20 rounds of Cindy. Last mile was rough, the hills seemed like mountains. But its done, and I am happy for that.

39:33 (PR by 25 seconds) - WHoot!

No weight vest this time.. maybe I will try next Murph.

Oops - my real time was 39:23 - every second counts..

57 min 1mile, 60 pullups, 300 squats, 150 pushups 1 mile.

My brother and I decided to kick this one up a notch right quick:

7 mile run
100 dead hang pull ups
200 push ups
300 squats

1:29

AArrgh....I skipped FGB yesterday and went with Angie (100pu, 100pushup, 100situp, 100squat). Came back to haunt me today!! Only did 13 rds - 5/10/15

run 1 mile
65pu/130pushup/195squat
run 1 mile

47 mins

Crossfit sucks!! I'll be back....

m/31/165

no vest

34.08

i need to try the vest next time.

hau'oli makahiki hou!

4056

3x10
10/20/30

more fat chief , i think? your turn

40/m/192
45:18
Happy New Year!

M/28/160

(unweighted) 43:17

HAPPY NEW YEAR EVERYONE!!!

Pack, unweighted on a treadmill:
37:19

cant wait for it to come up again so I can improve!

1:07.20

50lb assisted pull-ups,everything else as rx'd.

Happy New Year Coach, fam and the whole Crossfit nation! May 09 be full of health, wealth and new PR's. :)

31yom, 160#, 5'9
Used a 13.5# home made weighted vest. Strict pu on straight shafted ice tools. Felt harder but went by faster than I though it would.
43:02

65:05

20# vest
assisted pullups
modified pushups
squats...ugh

no partitioning

first Murph workout! Happy New Year!

whitout vest
36:27

30X 20 m sprints, full turn at end of sprint and straight into the next one. subbed this in as i'll never run more than 200m at a time in my primary sport.

5 round of PU as rx'd,then had to sub in jumping PU
push ups as rx'd
squats as rx'd

repeated sprints as before

34:53 -first round of sprints:2:00
middle exercises took just under 30 minutes
last round of sprints: 3:00

-Think i could have been 2 minutes faster if i had someone to train with. Just have to wait for Crossfit to kick off in Ireland.

m/34/5'8/147

First Murph no vest 33:05. Great workout next time i'll try w/a vest. Started Zoning today cant wait to see what the first month brings me.

"Nothing Without Work"

M/39/6'3"/260

Happy New Year to ALL!!
Killer 1st week of CF, awesome, truly awesome.

I completed Murph, but did it "I'm a Sally" style partitioned (I did all I could then switched to another exercise to failure, kept rotating)

1 mile 9:34
301 squats
201 push-ups from knees
101 pull-ups, gravitron, 50lb help for 50 reps & 70 lb help for 51 reps
1 mile 10:39

It was an emotional experience...when I got on the treadmill for the last mile, what starts playing on my MP3??? Tabata!

38/m/5'11/165

sn: 3x4pos 45#
c&j: 3x4pos 45#

1/2 Murph
0.36 on elliptical
33:13

Happy new year to all.

First Murph ever 53:03 no vest just happy to finish!
Today is the one month mark for crossfit. A bunch of guys on my squadron have all started with me. If you are in the Lemoore area and need a CF partner just email.

39/m/190
as rx'd
1 mile 100,200,300 (random order) 1 mile
37:44 (6 min slower than last...i'm sick, older, and...)

M/40/6'0"/155

20lb bright yellow backpack

55:50

pr remains 43:12. First Murph post injury. Happy New Years!

bout 55 minutes give or take a few from walking around and using walk clock....that second mile is brutal, my legs wouldn't move..still better then last time by about 5 minutes

m/23/220/6'3''

Happy New Year to everyone

m/37/177

47:04 (PR)
no vest, tread at 1 degree, 8.0mph first mile, whatever the hell I needed to get it done the second. Partitioned Cindy-style, 5/10/15.

Last time, 9/11/08 (remember that? It was the Hero of your choice and I actually freakin chose to do Murph. What's wrong with me?), I did 54:00 but was just glad to finish. Time before that, 8/25/08, I DNF'd and I was ashamed of myself. Time before that, in May, was 47:57.

It is my favorite workout and I wish the man it is named for was still here. I would like to have met him.

M 42, 168

As rx'd 37:18

No vest today, to much Guinness Extra Stout last night!

As rx'd, no vest, runs on treadmill, partitioned cindy-style.

36:37 - PR by 3 minutes! Great way to start the new year.

32/m

36:46

m/22/5’10”/188

1 mile run
50 jumping pullups (sets of 5)
100 pushups (sets of 5, then 2/2/1—killer)
150 squats (sets of 30)
1 mile run

70min 23sec

Add to #211
No vest; 64:04 total

bingo~

So are we supposed to run the mile on our feet...ya know, with our legs? And if so, should this be done forward, backwards or sideways? Also, is it okay to do 1 pullup, 2 pushups and 3 squats 100 rounds? And one more question, if I have ACTUAL armour, you know like knight armour, can I wear that and do I have to wear the helmet and carry the lance? In my left hand or right, or should I alternate, and if so how many times...and when...?

(LOL, sorry bro! A little o2 deprived still from murph this morning! ~#112, yes it is for time...measured by hours, minutes and seconds....or fractions of light years if you wish! I am sorry...it just hit a funny bone and with your great explanation of things brother, I just thought I would, well ...be me! happy new year my friend!)

~J~

Accept the Challenge, Train Hard and Push Through "IT"!

F/37/124
Murph- no extra wt- partitioned Cindy-style;
runs outside/hills/cold!
42:25 pr by over 7 min-yay!
Happy New Year everyone! Glad that one's over...

M/24/158/5'7"

First time on this WOD. Great way to start the new year!! I did alright - could have been better. It was the running that did me in. I hate it!! The end

2 miles (Beginning 9:57, End 7:36) - 17:33 (Elliptical - injured ankle)

10 sets of 10/20/30 respectively (20 PU strict, 80 kipping) - 38:33

Total Time: 56:06

40.01 so close....

Subbed the running on crosstrainer. Did the pu/psu/squats outside (minus 10 degrees celsius). Did 5/10/15 x 20.
First mile 8:00
pu/psu/sq 24:35
second mile 7:26

Thanks for the advice Bingo! Today's WOD is pretty intense. Just curious... how long does this take most people?

47:14

As rx'd

6:15 mile
A bunch of fun
7:05 mile

Quite the New Year's Day sandwich

34/71/185

Typical crossfit workout - haha, I love it -

^hahahahahahaha thts funny as hell,
i cant wait to do this..

amendment to comment 122-

20 1 ft jumps with 20lbs pack- i think i was still delirious when i posted!

m/29/5'8/156

1st time doing Murph. Nice day outside. Almost made it above freezing with a wind chill of 20. Run was a bit icy.

1 Mile Run
10 Rounds of:
10 Pullups, 20 Pushups, 30 Squats.
1 Mile Run

54:52

RIP Lieutenant Michael Murphy.

M/25/160

"Murph"

Rx'd + 20 lbs vest

35:05

m/39/6'/233

first "Murph"

no vest, dead hang pulls, twenty sets of 5/10/15

77 minutes.

1mi 50pull/100/push/150squat/1mi

38:36

Wod Murph

Did not manage the wod. Did Week 2 Day 2 from Mikes Gym:-

1. cln and jerk: work up to 75%x2+1 (2 clns +1 jerk) x 5 sets. then do 75%x1 cln+2 jerks x 5 sets. a total of 10 sets. no more than 2 min rest between first 5 sets, rest 4-5 min then that last 5 sets no more than 2 min rest.

2. back sqt: 75%x3x10 sets

3. core work.

Could not manage the back squats as I don't have a rack to take the bar from and can't clean that weight.

Had to do this in my garage. It was freezing.

Good Fun (need to stop eating all the sweets and cakes the sooner they run out the better).

M/27/74"/230#

I have been doing Crossfit for about a month and this was 66:15 of "Why did I let myself get this out of shape?" Brutal.

I preach Crossfit to anyone who will listen, which unfortunately isn't many.

Happy New Year and thank you to everyone for posting; you are all an inspiration and help keep me focused.

M/28/165/5'8"

As Rx'd: 38:06 PR by 4:20

Way too much partying last night. Thank You all Military Personnel for protecting my freedoms.

M/24/70"/190lbs

32:30 sans vest

1st Murph.

53:42. No vest.

Happy New Year!

Today is my 1st post and 1st Murph!

Ran this one outside. About 45 degrees w/ slight breeze. Chilly at 1st, then felt nice.

1st mile just under 7 min, broke the pulls, pushes, and squats up in 20 sets of 5, 10, and 15. Each set was averaging 40-50 seconds or so. Did the middle in about 17 mins and then the 2nd mile hurt after all them squats. 8 mins and change.

32:12 total time. No vest.

Been doing crossfit since late summer 08'. Can't believe it took me this long to find it! It IS the way....

S/F

Started Crossfit a week ago

m/6-2/184

39:54

M-GI bug still...ugh

F/38/5'6"/140

10 rnds (10 pull-ups (all unbroken)-10 push-ups-15 squats-10 push-ups-15 squats)

55:25

M/46/6'4"/200 (that's 200 lbs before Murph and 150 lbs after!).

This was a killer!

46:10 with jumping pull-ups.

M/48/151/1-1-06

"Murph" as rx'd (no vest)

41:49 (~8:00 PR)

With great respect and humble thanks. Fair winds and following seas, young Sir.

JroCk #223: Priceless! Thanks.

as RX murph w/20# vest 50 minutes...that's what i love about crossfit..it's not about making 10 sets of curls just to pump your biceps take your protein shake and take a dosis of steroids...this is way more complex this is for real this is hardcore....a bodybuilder in my gym try murph he just can't handle it

Did this last Friday (12/26), my time:
As Rx'd:37:46,
-about average, definitely wasn't feeling in top health prior to suffering through this
-Run on treadmill.

Did Fran today: 5:49 as Rx'd

subbed 2K rowing instead of running. I also did 10 sets of 10pu, 20 push ups and 30 squats. I know there is much debate about this technique but I'm not really in great crossfit shape.

37 minutes on the nose.

44:22

29/m/202

59:12

Same time I got WITH a 20 lb. vest pre-SS.

30/m/5'11"/200

As Rx'd w/ 20# vest

37:51

Did Murph for the first time on 8/25/08, but did it without a vest. My time was 34:14. Happy New Year everyone.

just started CF
1/2 mile
25 pullups
25 pushups
25 squats
1/2 mile

20:33

As Rx'd...weighed my vest afterwards and am extremely pleased with time. 34LBS!!!

39:55

c2, scaled back cfwu...

rx'd w/20#'s in a internal frame kelty (plus a couple extra, by accident!)

51:25

first murph since may for me and 4 min over pr for wearing the weight. cooled off on c2. time to eat and watch football!

38:56
20 sets of 5 pull-ups, 10 push-ups and 15 squats.
still working up to what I use to be. Last time I did murph, my time was 36:01. I suspected I would not beat it this time, do to my back injury. The running was my downfall for sure.

Wow, really chilly today, almost freezing. cindy style - 49:54.

the mile before and after make all the difference. feel like my head is spinning and im walking on air

42:11 last time 50:14

extremely happy with the improvement. Running done on treadmill at speed between 8.0 & 10.0

3 sets fly-aways 30lbs
3 sets seated half presses 70lbs

31:32 without vest pr by around 3 minutes

Cindy style

cfwu x 1

sub:
1000m row
50 pu
100 pu
150 squat
1000m row

22:21

52:29 (Seriatim) (1,1)

only 50 chin ups, rest as rx'd: 41:45

ebs/f/27/128/5'6"
39:30
(50 lat pulls + 50 dips for chinups, rest as rx'd w knee pushups)

Scaled.
Push ups from knees and jumping pull ups due to the fact that I still cant do pull ups and there were no assist machines open the whole time I was working out..jumping pull ups really reduced my time and don't really give me a good measure of how I did.
Anyways, 39:45

28/M/140

Murph must have been an absolute monster! What a great loss for us all to have such a warrior taken early. RIP and thanks for your sacrifice.

No weight vest- partitioned 10-20-30.

49:41

As Rx'd

Last 30 Pull ups were jumping, just couldn't kip anymore.

90:37

34/M/185
40:48
5 Min off PR Calf Locked up on final run might have something to do with alcohol last night and coffee this morning.

31/F/118
1:05
Close to pukie

38m/6/190

wod as rx'd since 5/22/08

42:00 w/20# weight vest

m/41/160/6'

as rx'd (but no vest)

35:44 (1st murph)

First post, age 58, modified WOD since 12/20/08. My son, Maj, USAF made me do it. 1mile, 50 pull ups (jumping) 100 push ups, 200 squats, 1 mile, total 53:05. You Crossfitters inspire me! God bless our troops.

No vest... 55 lbs on gravitron... 100 pushups

M/33/70"/170

60:37

Oh, Lord! Before the last mile I was sitting in a heap in my kitchen floor almost ready to pass out.

1.17 mile
70 pullups
175 pushups
235 squats
1.17 mile

Had to cut it short. "Murph" killed me. Next time all reps and I hope to still beat this time.

45/183

54:15 as Rx'ed with 20 lb vest. PR by 1:05.

41m/200

1 mile - 9:00
25 pullups
50 pushups
75 squats
1 mile

34:50

39f/120

1 mile
25 horizontal pullups
50 pushups
75 squats
1 mile

39:20

forgot to time myself. i don't think i did better than last time anyway. let the record show that i did it, tho
happy new year

"Murph" as rx'd with 20 lb. vest

1 hour 21 minutes and 23 seconds

37/m/237/6'1''

Murph out in the Connecticut cold... 14 and mighty windy.

Wore the 20 pound vest. Puked twice.

49:03 as rx'd. PR by 5 mins.

Man this one kicked my but.

Did not use body armor

ran on treadmill

52:58

partitioned the pull ups, push ups, and squats in
10/20/30 X 10 sets

HAPPY NEW YEAR

as rx'd, no vest

52:40

first workout with the new pullup bar at the house, and it was a good one. great way to start the new year.

pr by ~6 minutes

33/M/6'00/182

"Murph" (No body armor)

43:12

About a minute slower than my pr. Partitioned a la Cindy.

Dan D.

Oh god...

Here we go!

Sorry if its been covered. Why does one region get more spots than the other? How do the CF Games determine this? Population? Number of affiliates per region? Just curious. Thanks

M/23/6'2"/217
36:27 as rx'd I always hate to see this one but love the feeling of finishing it.

53.18
Without vest.

45/M/6'/180

MURPH AS RX'D TIME: 35:25

THAT LAST MILE WAS 100 MILES LONG...

SMOKEN

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

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

1600M row
20 rounds of 5 pull ups, 10 push ups, and 15 squats
1600M row
Time: 40:04

Compared to 080825: 46:06 as rx’d PR
Foam roll after.

Medium IBA (20lbs)
Treadmill for miles.

1 mile - 7:48
(20rnds)5pullup,10pushup,15 squat - 27:14
1 mile - 7:31

Total 42:33
Wowzers.

As a licensed skydiver, I did a midnight jump to welcome 2009. I could see the fireworks show under canopy, but unfortunately for those of us who jumped, the winds were REDICULOUS! Almost the entire load landed off because we couldn't make any forward penetration. For myself, I was actually flying backwards!

m/23/6'3/222

As Rx'd (no vest) 43:59

Estimated mile run seemed long 7 min first mile 10 last.

m/ 25/ 182

33:26
no vest,great WOD

Scaled it at half with full runs

42:16

213

M/22/6'1/185

34:15

subbed 1600m row for run, partitioned exercises 5/10/15

took a 2 minute rest then:

100 Double-unders for time:
~2 min (getting a little better)

only 5 spots... time to turn it up

I've started crossfit about 2 weeks ago and love the intense workouts. I've been doing triathlons for about 3 years now and am planning to do 2 half ironman and maybe 1 ironman this year. How would you recommend incorporating crossfit into triathlon training?

As Rx'd (minus vest - 42:51.68

22 / M / 5'9" / 126lb

Did 1/2 Murph, Cindy style (5/10/15):
1/2 mi run
50 pull-ups
100 push-ups
150 squats
1/2 mi run

36:35

And #15 Steve et al, just check out flyingSpaghettiMonster.com to get the real story. For example, humans share 95% of our DNA with chimpanzees, but did you know we share over 99.9% with pirates? Think about it.

As Rx'd (minus vest) - 42:51

Going to do this now. Hungover as hell, going to keep a bucket handy lol

Pack:
Half Murph
For time:
1000 m row (sub'd for 1/2 mile Run)
50 Pull-ups
100 Push-ups
150 Squats
1/2 mile Run

Did 10 rounds of 5-10-15
Total time: 33:10

#292

Check out www.crossfitendurance.com Itll explain everything you need to know :)

my vest is 30lbs,50.49,in retro im not happy w this time.Ther was probably 3 times i completely stopped for no less than a minute.I love the transformation im seeing in my athleticism and raw fitness levels.Thanks Coach,keep the wheels on the pain train rolling!

Did not partition the exercises...bad idea
no vest
1hr.11

M/22/6'1/185

#292 Rhett:

check out crossfitendurance.com... I haven't incorporated it yet myself but I've skimmed around the website and they offer a supplementary workout everyday with the main site WOD. You get to choose either a run, bike, swim, or row WOD that is usually more enduranced based. You have to check out the FAQ and skim around to find the details of best ways to combine the two.

32/m/165

as rx'd 43:40. no weight vest. last time 82:oo with a 20lbs vest.

37M/5'10"/167#

Warm-up: 100 SU + 50 DU; CFWU 1x12.

As Rx with 20# vest: 49:43.

Cool-down: hamstrings stretching; foam roll.

Off PR by 16:07, but first time using 20# vest. What a difference wearing a vest makes! Both runs outside. 24F (13F wind chill). Snowy/icy roads. Strict pull-ups; chest & thighs to floor push-ups; 11-inch box squats. Partitioned into 20 rnds of 5-10-15.

Scaled to 3 round of:
400 m
25 Push-Ups

10 minutes

I am thrilled that my ITBS didn't kick in! this is the 1st time in MONTHS that I have been able to run pain free in the knees!

Thank you Christian Lemburg for writing the CF Journal article on "Trigger Point Therapy". I had nasty trigger points on the outside of both of my knees. Aggressively massaged them out over a few weeks and I can finally run again!

34:07 as Rx'd

Partitioned 10/20/30

First Murph. No vest.

Recovery Week.

so from reading this. I think next time Im gonna do it Cindy way....seems like I could do the whole 20 rounds in 20 minutes and make my time a lot quicker...I did did mine 100 pullups strait through. Then altered the squats and pushups....hmmm

24/m/175
As RX'd

1 Hour 2 Min (No Vest)

Did all 100 Pull-ups then broke the push ups into 3rd's doing 75-75-50 alternating squats in between also in 3rd's of 100. New to Crossfit and thought I was going to die for the last mile.

had to modify

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

stacking misery on misery...nasty

had to modify

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

stacking misery on misery...nasty
41:08

M/45/5'11"/190

64m33s no vest

thanks coach, great hangover cure!

M/35/6'3"/240

46:08 no vest

beat PR by 17 mins

God Speed Murph, God Speed!

You are a true hero.

Wow! That was insane! This was only my 2nd CF workout. I finished my workout over an hour ago and my muscles are still shaking every time I move.

F/24
35 min
.5 mile
10 sets of 10 pullups/10 pushups/20 squats
.5 mile

That last half mile took me 7 minutes! Hah!

23/m/166lbs/70"
murph without vest (too small to fit over cold gear)

42:40 new pr

i cant help but smile at #106 and his 27 degree weather in Virgina beach when its -31 up here!

42:34
5x10x15

22.m.137.65"

as rx'd
1 mile
10 pull ups \
20 push ups X10
30 squats /
1 mile

45:10(PR)

Last Time:
1 mile
25 pull ups \
50 push ups X4
75 squats /
1 mile

67:05

58:41 w/ no vest. I am so happy I did not quit and completed the wod.

matman

God is NOT good. I would never put other human beings into a situation where they had to make a decision based off of a 2000 year-old book, the punishment for the wrong decision being an ETERNITY of suffering. An eternity is a very very very (times infinity) long time.

27:00 no vest

I checked out the website referenced by #294 BC,and i found neither amusing nor mentally stimulating, save your B.S. for americas farms not our minds.It was a blatant slap in the face to christianity and pretty much any belief system put together by some accerbic frat boy with too much timeand too little brains.I enjoy stimulating my mind as much as body and this made me slightly more retarded,but what do you expect from someone that chooses to only do half the wod.

Male/26yrs/6'0"/170lbs

AM WOD

Pull-up Ladder (Dead Hang with Chest to Bar.)

10 Rounds, then continued with Dead Hang Chin-Ups to 15 Rounds.

135lb Front Squat Ladder

11 Rounds +11, almost got 12.

PM WOD

For time: (With 20lb Vest)
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

31:17 Rx'd (Treadmill)

Gonna go for and AM WOD before shift at the FD then a PM WOD while on duty. Hope it pans out well, Happy New Year.

M/37/163 lbs

Murph: no vest, 1 mile run on treadmill, pull-ups, push-ups, squats partitioned as in cindy (20 rounds of 5, 10, 15), 1 mile on treadmill.

Time: 33:43. Loved every minute of it. Did this at Golds Gym Ballston in Arlington VA this morning. Here's to you Murph, God Bless!

M 33 /172/6'2.5"

I did this on Dec 6th without vest
32:24 as RX'd

Did Barbara today (for the first time)
5 rounds, 3 min rests
total time 26:13, active time 14:13
rounds 2:11 and 4 about 3 min rounds.
Remarkably tough workout.

I'll try to get a vest in the next few weeks and see if I could do a sub 40 time on Murph with the vest. Any thoughts on that? How much does the vest add to your time?

1/2 Murph

Had to stop 1/2 way due to incredible pain in AC joint. Not a good way to start the year. AC joint has been bothering me on and off, but today, I literally could not do one more push up.

What would make CrossFit even better than it is?

How about a CrossFit approved shoulder maintenance program? From what I have read on this site, (and have experienced) shoulder problems are very common. From what I gather, a lot of the problems stem from imbalances in the shoulder musculature.

Someone had posted a routine by Diesel Crew a number of months ago, but I'd like to see one posted that is "CrossFit" approved.

Any opinion on the subject Coach?

36/m/178/5'6"

the was my first experience with "murph". if this was murphs favorite workout he must of been a hell of a soldier!! i hope that the Lord blesses his family because of murphs willingness to sacrifice his life for our Country!

50:25

broken up in intervals as follows:
1m
pull ups 10x10
push ups 20x10
squats 30x10
1m

1 hour 19 minutes and 30 seconds. Great start to 2009. Killer workout.

First time with Murph. No weighted vest. Mixed all exercises to keep busy throughout.

43:54

The first half of the second mile was BRUTAL. All in all, not near as bad as I had built it up to be in my mind! :)

#95

The question of weather God is loving or not is irrielivent to weather you'll go to my hell or not. the fact is that he is loving but he's also just. and he can no more let a law breaker go free than can an earthly judge.

ask your self how many lies you've told. Ever stolen anything? ever lusted? ever hated? you've broken 4 out of the 10 commandments already. you are a law breaker. and you are guilty.

the good news is that you don't have to pay the fine your self. Jesus Christ is the payment you need, agree with God about your sin and accept his payment on your behalf and you can experience the love of God first hand.

This and nothing else is the essence of christianity.

happy new year

Team Defiance OKC

Cathy-63yrs-F-210 1:06:55 w/ jumping pull-ups and no vest, push-ups on knees, squats to bench.

Joey-41yrs-M-230 52:50 as rxed w/ 20lbs vest

John-24yrs-M-185 1:00:32 last 50 pull-ups with 70lbs band w/ 20 lbs vest

Malika-40yrs-F-155 1:02:47 w/ jumping pull-ups and no vest, push-ups on knees, squats to bench.

bought "Lone Survivor" just before Christmas, sad, sad story so far. Alot of great men and women give their lives for our freedom, thank you each and every one!

Only my third day doing cross fit and it was a killer, took about 1 hr and 30 minutes

38/M/180

Fight Gone Bad as rx'd

413 (PR by 35)

"For man to think he can diminish God's glory by refusing to worship Him is like a lunatic who thinks he can extinguish the sun by scribbling the word "darkness" on the wall of his cell."

C.S. Lewis

CFWU x 3 but lite on pullups/pushups/squats.....

No wt vest.

Run
20 sets of 5/10/15 (felt like a Cindy)
Run

Outdoors, 34F, lite wind.

42:20; good time for me.

Been doing Crossfit for about 3 months now, first time posting.. Happy New Year!
Pullups were assisted (gravitron) and pushups on knees (because I cannot do 200 full ROM pushups from my toes!) :)
Total 57:37
Can't wait to improve that!

"Murph"
one mile run
Partitioned 100 pull ups, 200 push ups, and 300 squats as needed.
one mile run
No vest.
First time doing this WOD
Time: 59:01

How's this for a 100 day challenge:

Check your politics, religion and theories of evolution at the door and let's just talk crossfit!

The knee rehab continues-
13 rope climbs (15') for time
A One World favorite!

First time doing "Murph"...Split Pull, Push, and Squats into 10 rounds. Ran 1 mile, 7 rounds, and one lap..Hit wall and died.. Lost of room to improve..

M/39/6'1"/202

Murph as rx'ed, wearing 20# vest. Completed all of one exercise before moving on to the next.

1:07:37.

3rd time doing Murph - times are slowly improving (1:17:45 on 8/25/08; 1:37:12 on 5/2/08). That final mile has got to be one of the hardest things in all of Crossfit. To paraphrase Nietzsche, when you stare into the SUCK, the SUCK also stares into you.

OH that hurt...a lot! 56 minutes.

37:49 as rx'ed, worst Murph time in a year.

WOW! That sucked!!

As rx'd 41:53

23/M/185/ 5'10"

36.24 running slow with Sara, her first xf. 16 and change for the sets, herrin/rowell loop better form on pu's and hands touch floor on squats. Sara did about 17 sets, 2-5 Jumping pu's, 10 pu's 20 squats each set.

August 27, 2008
Murph Light (no vest)35.57 cindy style, fingers touch floor on squats

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

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

10 min slower than last time. Paced myself, lots of sets. Will do better next time.

New Year's Day.

55:02

1:16:05

Murphy kicked my @$$. And my girlfriends!!

"Murph" (no vest, runs outside)

time = 39:49 (PR by 5:31)

As rx'd 37:30

39:48

first 5 rounds 10, 20, 30
last 10 rounds 5, 10, 15

48:00

Ran 5 k earlier that day. Didnt see WOD until I got home from the run. Was not looking forward to it.

Warm up - shovel snow for 1 1/2 hours
1 round of "Cindy" to grease the joints.

"Murph"
As Rx'd
(With 10 Kilo (22lb) plate in backpack)
I'd like to say the slushy muck on the roads slowed my time a lot but the extra weight really felt way uglier than the run this time. First run 9:15 / Last run 11:07. Broken up "Cindy-style."

53:48

Got rings for Christmas and this was my first day back after about 10-11 days completely off. Had to use the rings so I set them up in my garage and did:

5 rounds for time of:
5 Muscle Ups
50 Double Unders

12:16

It is amazing all the possible workouts I can envision in my garage now with only a jump rope and set of rings.

36/m/5-11/220

Learned to butterfly pullups on the warm up. YEAH. I was killing it on pullups.
39:10

Cindy Style sets
Only did half because I tore a big hole in my hand and couldn't hang onto the bar. BOO.
Run on the treadmill.

Gettin better. First time doing Murph was in June @ about 1hr05min, 2nd time was 56 min, today was 47min. Heart rate was off the chart! Semper Fi!

M/22/165

1st time Murpher all the way through:

1st mile- 5:23
Pulls/push/squats- 27:54
2nd mile- 6:00

Total: 39:17

45 min Murph
he is one bad dude
glad I didnt meet him in a dark alley all alone

Scaled:
0.5 Mile run
Partitioned as necessary:
35 Pullups (10 Legit/15 Jumping/10 Beginner)
70 Pushups
120 Squats - Hands on Bar
0.5 Mile run

28.5 Minutes

Addition to above: M/30/195

Gym closed on New Years, boo! I tried to make a substitute, being stuck inside a building w/o any workout equipment... I present 300!

300 pushups
300 situps
300 squats
(10 rounds of 30 reps) for time: 41:56

Any feedback?

Since I did 200 pushups and 300 squats last night, I just did an easy 3 mile run with the little woman. On the boardwalk in Cambria, CA.

Hey Jon H, that was a very impressive batch of workouts for the first day of '09. Good work!

As Rx'd with a 20lb vest

39:30.

Improvement from a few months ago where I got 34:32 without a vest.

As Rx'd w/ a 20lb. vest

54:23

M/23/6'2"/195

As Rx'd but without vest
partitioned into:
1 mile run
10 sets of 10 pullups, 20 pushups, 30 squats
1 mile run

47:45 first time with "Murph"

32/180/m

scaled to:
run 1 mile
50 pullups
100 pushups
150 squats
run 1 mile
with 20# vest
time: 35:29. scaled murph b/c kids needed to go to bed.

45:32 no vest

31:43

f/21/5'4"/128

First time doing murph fully and completely Rx'd! whew.

45:43

Brutal.

#15
Sorry to break it to you bud but evolution is no more a theory than the "theory" of relativity or gravity. 2000 yrs ago the belief in religion was excusable since there was no understanding of the basic principles of the universe. Open your eyes man, human, homosapien, decendent of the homo genus. Knowledege of evolution doesn't make this world any less beautiful. It awes me everyday. And don't come at me with some irridecible complexity claim. What a joke. Do some research.

First Murph, second week of CF...

42:13
Puke hit me at the tail end of the pullup.pushup.squat combo, and quite possibly the slowest mile ive ever ran at the end.

Deadly work out. whew!

My First Murph! Make that a Rowing Murph. 56:42 with bands on pull ups and push ups. I'll definitely do this again.

28 female 74" 173#

First Murph

As Rx'd 37:33

as rx'd (including 20lb weight vest)
36:43

after 2 hours at the skate park.

m/30/6/200

Ended up scaling this one back today. My first attempt at Murph. Legs still sluggish from 10k two days ago.

Ran 1 mile. Did 50 pull ups, 100 push ups, and 150 squats. Ran 1 mile. PU/PU/Squats were done in 5 sets of 10/20/30.

Total: 32:25

#366- Things and people do evolve, but that does not mean that the notion of a Creator is "in-excusable". Maybe it is you that should do the research. Regardless- Happy New Year to all!

first time. Not weighted... thankfully!!

47:33

47 - 6' - 210#

As RX'd:

36:39 (No vest)

2nd time murph... PR by over 5 minutes. First mile 5:28, 10 rds@21:20, mile @ 5:06.

Hi mas

Batch of workouts?
Thanks, but I had no choice but to shovel snow.
1 round of "Cindy" was only 5 pullups, 10 pushups and 15 squats.
I'll agree though that "Murph" was a batch of a WOD unto himself / itself.

Cheers and All the Best in the New Year to you and Yours!

M/19/5'8"/150lbs

Murph, with approximate miles, no weighted vest:

38:10

Happy New Year, glad we got to ring it in with a solid heroes work out

26/f/5'2/130#

breakfast: run 30 minutes = 4 miles

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

time = 37:02

blah. so sore after all the fun yesterday:

breakfast: run 46 minutes = 6.2 miles

work work, then over to Valley CrossFit for the last workout of 2008...

WOD: Tha Whole Deck

the four exercises;
- box jump (20-24")
- body blasters (roll back, touch toes to floor above head, roll out/explode to pushup)
- overhead lunge ball slams (20# dball, each side = 1 rep)
- deadlift (near bodyweight = 135# tho i ended up using 145# for half of em)

the deck of cards workout. each person works at their own pace, not by turning over any cards, but following the printout of the random order that Mike turned over. each suit = 94 reps, the Joker = 400m run plus 6 of each of the four exercises; that meant the workout wuz a total of 400 reps and a 400m run.

time = about 34 minutes

post: back to work for 1.5 hour massage client

post post: 3 shots Gentleman Jack, 1 shot Absolut, 2 Irish Car Bombs, 7 beers
:-)

M/28/5'10"/165

As Rx'd w/ 20lb. vest

39:32

Partitioned 10 pull-ups/20 push-ups/30 squats x 10 rounds

CF warm up x 3 (minus pushups, pullups, squats)

as Rx'd (no vest)
47:48

M 30/205/6'0

40:04

Thanks for the motivation Murph

Theresa
First 25 pull ups no band. The rest were with the small band. Ran.
52:50

Mark
Subbed 2000m row for the run. Cindy style
37:02

M/45/6"/175

As rx'd with 20 lb. vest

Time: 42:10

Great way to start the new year!

44:06 + hills w/o vest
PR

M/42/5'10"/195

1 mile
20 Sets of 5 Pull ups x10 push ups x15 Squats
1 mile

had trouble on the last mile, kept burping and feeling like i was going to hurl

1:02:25

F/24/115
Completed without vest
43:53 PR by 15 min!
Happy New Years!

used a 17# vest

first murph

42:21....wow!! is all I have to say

M/5'9"/163

As Rx'd

48:31
PR by 16mins 14secs

had kids with me
ran 2.5 miles
then
100 Pushups
100 Squats
100 Sit-ups

So. Got a couple of friends together and we did Golden Gate Murph.

As a team:
Run across the Golden Gate Bridge.
400 Pull-ups.
800 Push-ups.
1200 Squats.
Run across the Golden Gate Bridge.

Did this with two CF newbies, Peter and Jared, and with Andres from Crossfit Marin. Took us 2:52. Andres and I were in 20-lb vests.

Definitely the best New Years Day I've had in a long, long time. Hope to get a few more out there next time!

CFWUx2 minus pull ups

Wod: 31:04 w/o vest. PR by 4:14 wile 14lbs heavier than last time. Runs done on treadmill between 9.5-10.5mph.

Had slow to 3mph on the second run becuase I had chunks coming up my throat. Oh the prices we pay for drinking.

WOD Murph 39:46 (PR) [50Y/M/11ST/70"]

WOD Murph.
31.36 pr.
1st mile on treadmill,
10,20,30 x 10 on the pull ups,press ups and squats,
2nd mile,40 shuttle runs,40 m hall(length of boxing gym),felt like i was goin backwards on 2nd mile,hands ripped open on the warm up, so blood and chalk everywhere on pull up bar and matt.

Nik Wise, reasoned, scientific,facts given in a
non aggresive tone,facts that can be viewed by all
if they want to see.
Jay M,reasoned,religious beliefs,not shoved down your throat or threatening hell and damnation,

they both agree to disagree,without the need for name calling and belittling,no need to bite each others heads off because someone doesnae agree
with your beliefs or lack of .chill out man .

M/19/158

As Rx'd without vest
54:15 PR by 5:40!! Really happy about that.

Push ups still suck!!

44:12 as rx'd
still being a bit of a girl after coming back off leave.
M/210lbs/6'1"/24

m/31/5'9"/167

as rx'd with out armor or vest

47:37 (PR 33seconds)

M/30/6' 7"/235

As rx'd - 35:25

My goal was 35:00. I'm just thankful it's over.

M/33/168/5'6"

No Vest

47:16

1st "Murph"

Killer......But Fun

4.5 mile run 42min

100 pullup
200 pushup
300 squats

21.20

as rx'd
w/20 lbs
43:21

*******************
1 mile - 7:35
10 sets of 10/20/30
1 mile - 8:30

total= 32:14
*******************

M/6'/185

As Rx'd with 20lb Vest

Partitioned Cindy style With Hangover

46:45 OPT My goal is to try and catch up to you man you are truely inspirational.

30/m/5'10"/215

Partitioned pullups/pushups/squats into 20 rounds of 5 pullup, 10 pushup, 15 squats

57:41

...not my best time

First I want to say Happy New year to everyone.... I know that this is going to be a great year for me now that I have found this amazing website and fountain of knowledge that it provides me.
Second I would like to say..... DAMN, Murph kicked my ass again.
This time I wanted to really feel the burn so I decided to complete all reps of each exercise before moving to the next. Killed my time, 46:14 by the way but hurt really good :-)tomorrow looks fun.
Hooah!

M/5' 11"/175/49

First Murph. No vest.

49:36

Used Bands, and jumping Pull ups for the second half of PU,

Everything else as Rx'd

1 hr 18 min.

M/34/190/6'2"

As Rx'd with 20 lb vest for run and exercises

1:23:17

Several distractions with kids which probably added about 10 minutes but much of the rest was needed. Partitioned at 10 pu's, 20 pu's and 30 squats for 10 sets. First mile on treadmill at 7.5 mph, second mile at 7.0 mph. That's a hell of a workout- first "Murph" and first time with 20lb vest.

Half a Murph is all I could do. I wouldve done 100 pullups but I physically am unable. My form on the pushups were MUCH better though and I paced a 6 min mile which I'll take since I was huuuungover.

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

41:17 ew

2nd time murph... PR by over 5 minutes. First mile 5:28, 10 rds@21:20, mile @ 5:06.

Used a 40lb vest- 41:24

47 / 172

As rx'd with 20# vest. Runs done on TM at 1% grade. Partitioned like Cindy.

59:47

My twin 14 y/o boys joined me for a 1/2 Murph w/o a vest. Jack did 19:50 and Ian did 20:40. They did full ROM PU, Push-ups, and squats. Runs on the mill at 1%. Dam proud of them. Murph would have been pleased with their effort.

Lt, thank you and the rest of you in the service of our country.

done with a foot injury:

"Boot Murph"

subbed elliptical for run and one-legged push-ups.

56:00

new pr by 31:44

as rx'd:

42:57

23/m/200
No Vest
Partitioned pull/push/squat: 10/20/30
Total:10sets
Time: 44:22pr

38:54

run 1 mile
33 muscle ups
200 push ups
300 squats
run 1 mile

To those posting their opinions on the assumption about evolution being a fact there is an avalanche
of scientific evidence to the contrary. The Universe has many fine tuned characteristics to make advanced life possible for life on earth. Even honest evolutionists agree with this and try to come up with multi verse theory and punctuated equilibrium. For those of you who are open minded skeptics check these websites out.
www.reasons.org
www.leestrobel.com

M/31/23/69"

As rx'd 51:18

Almost 7 min. off of my PR. Not real happy with my results. Lately my body has felt like I was ran over by a truck!

32/m/#228

42:25 as rx (run)

happy new year everyone!

day 32 of burpee challenge

then:

murph mod:
1mile run
1-10-1 pyramid of
pullups x1
pushups x2
squats x3
1 mile run

37:04

#393, Pedro:
You got it, that's what it's all about.

#416, Bill:
I could spend all day showing you how evolution is supported as a theory. I don't think anybody said anything about fact. Any scientific theory may be incorrect and is subject to change. However, that my science may be incorrect is no statement that your religion is correct.

#418, Dog Show:
LOL! Well said!

m/25/5'11/185
first murph. screwed up and slept in no blood sugar for workout shoulda ate breakfast and waited another hour. empty liver. 41:41. slowest mile ive run in years 7:30.

#416, i don't beleive in evolution and I say SHUT UP AND GO WORK OUT. time and a place man seriously

First CF workout this year... second ever.

"Murph" - no vest

plus:
100 box jumps
200 situps

1:11:48

Next time I'll have to wear a vest ;)

We evolve as 'species' because of changes in our environment and more so today because of all the jack'd up things we do to 'the' natural environment. Some would say 'our' environment, but it doesn't belong to us, we belong to it. Whether one species can actually become an entirely different species, we'll probably never know. I don't really want to know either. I also don't believe that all this beautiful stuff just happened coincidentally. We need to enjoy life as it is. More importantly, we need to reverse the damage that we've done so that our descendants can enjoy it as well. Crossfitters are among those who will transcend into the new ages. We are being bombarded with estrogens (plastics and chemicals and GM foods)... males are becoming feminine from fish to humans. This is a sign of something not so good to come in my opinion. Crossfit seems to be a natural 'evolution' in fitness. We need this as much as a global conscious shift and awareness in our consumption of food. Life is extremely complex, yet so simple at the core. Dream it, live it, love it!

Thanks Murph! Hooyah!

Happy New Year!

re the SHOULDER maintenance query, i am no expert but had impingement (?) when first starting CF some 2 years ago...the huge (in comparison to other training i had done) amount of pullups were a shock to the system i think...after a few weeks off, i incorportated bent over dumbells raises (yes i know hardly crossfit!!) into the standard CFWU...from that time on, i have had NO shoulder problems or pain...for me i think the exercise strengthened the rear of my shoulders and balanced things out...

34:40
mile 1 - 6:26
transition - 50
reps - 18:55
transition - 51
mile 2 - 7:38

What a way to start out the New Year. Thanks Coach for a wonderful start to 09. I had my hip resurfaced in Mar of 08 and my goal was to complete the "Murph" at the 1 year mark. I have been hitting it hard all year and was able to complete it early. Now I have a time to beat the next time it comes up on the "WOD" Since I cannot run now though I did substitute NordicTrac for running but my computer is broke so I did 8 min first and then 9 min.

Total time 45:44.22

oops, I meant pushups.

33/M/180

56:11

Did sit-ups instead of squats

10 min of PR pace when doing squats

M 37 5'10" 150#

Half Murph
850 m run
10 RFT: 5 pullups, 10 pushups, 15 squats
850 m run

33:06.24

Happy New Year

45:12
First Murph
m/25/205

Murph/2
36:48
Started with the intention of doing the full workout, thus, one mile and then 10 sets of 5/10/15.
The Pushups were the most difficult, as I haven't been doing them like I should during the warmup everyday.

M/23/5'11"/202

46:50
20lb. vest

100 pull ups 4X25
200 push ups 4X50
300 squats 4X75

Happy New Year, Go CrossFit

M/29/160

as rx'd w/body armor

34:58(PR)

M/40/5'5"/195

I am deployed in Baghdad and got introduced to Crossfit in late September...I am hooked.

This was my first "Murph" and I did it in 20 Lbs of body armor.

Total time was 1:14:36 and I was totally smoked.
Hopefully will get better.
Happy New Year from Iraq!!

No Vest
Otherwise As Rx'd
44:27

Last time was 49:58. So about a 5.5 minute improvement. Pushups were the limiting factor. I would have rather done
200 pullups
100 pushups
300 squats

57:16 PR by 4 min
did jumping pull ups, but all pushups were "guy" pushups..not exactly the WOD you want to see come out of the hopper after a week of crappy food and sitting around playing xbox all day..

m/29/73/183
No vest
Treadmill
As Rx'd
56:12
Last time: 1:44:23! Amazing.

Addendum:
Partitioned
10-20-30x10

49:17
no vest

No vest. I didn't time myself but this is the firt time I finished this WOD. Walked half of the last mile but rest as Rx'd.

"Murph"

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

Subbed:

20 7 kg. Sumo deadlift high pulls
25 jumping pull ups
50 full push ups
75 squats
20 7 kg. sumo deadlift high pulls

Time: 12.03

Still taking it easy. That chest infection really hit me sideways, so I'm still feeling the burning lungs badly.

1st time doing this one

6:45
10x 10/20/30
8:45

Time= 43:19

Wow...great way to start the new year...a day late, but I had to do the Murph. My first one with flu symptoms!!

First Full Murph: 1:05:38 (Included a nice puke session so you could take away about 10 minutes...lol)

1st mile 6.01
2nd mile 7.48!
Total 48mins 18 secs

(Heaves 50 strict/50 Jump..my nemisis!)

An Honour too do this workout

38/m/242

5-10-20

52:00

Day late Morning Murph (another first to check off the list)

as Rx'd: 59:16
Did 10/20/30 partition. First 50 pullups were dead hang, 2nd 50 butterly

NOT a morning person. Just wanted to make it under an hour, and i did it...barely. Bad stitch in lower right abdominal area was killing my final mile.

Murph, you were/are most certainly a BAMF in every way possible.

never do this after NY Eve. 50%...weak.

as rx'd (without vest or body armor)

TOTAL: 35:21 (PR by almost a minute)

after 1600m : 6:55
after 20 rounds of 5 pull-ups, 10 push ups, 15 squats: 26:33 (so 19:37)
(last 1600m in 8:48)

48:32

as rx'd
37:30
PR

143lbs/31yoa

As Rx'd (on treadmill though) w/20lb vest:

42:29 PR

Push-ups were the killer. All pull-ups and squats were unbroken.

Gary Busey is a skydive instructor?

As Rx'd

40:42

Still have a left over cold from the last couple days. My head and lungs was not ready for this WOD.

f/26/106

55:25

Not A PR - pushups are getting worse not better, they are what took all my time. Everything else was fine, unbroken pullups & squats (with cindy partitioning) runs 7.5 mins each

As Rx'd, no partitions: 43:38

1 mile
100 pulls
200 push up
300 squats
1 mile

no armor
completed 100 pulls before moving on to push ups, etc

M/5'8"/155/39
As rq'd with no vest, 27:26
1st mile in 5:50, last mile in 6:29
Pull/push/squat in 15:07 doing it in 10 sets of 10/20/30 respectively.

Murph w/out vest, 39:38 - Treadmill at 7.5 with 1% incline. Broke up work Cindy style, 5 - 10 - 15.

Quartered Murph for a time of 26:25....I am a little buttercup but I am loving CrossFit

34/M/185

no vest

29:48

mile 50 jumping pull ups 100 push ups 150 spuats mile in 30 mins

Subbbed bike for run

49:30

Did this a day late - took the last two off.

35:26 as rx'd (no vest)- about 1:22 off my best. First run split was 7:00 last was closer to 10:00 as I had to walk out the door and up the big a$$ hill.

Squats were my weakness today - can't seem to move my legs as fast as I used to. I'm thinking its time to go back to the zone...

52.26

Chickened out and did a CF East Coast WOD instead:

Power Clean : 155, 177, 183, 183, 183
failed at 205 and 199 twice.

Then on the minute 5 pullups 5x, 5 Ring Dips 5x.

Done.

31yrs/M/6'/215

as rx'd with 20lbs vest
1st mile and 1st 30 pull ups without vest then cont the rest of the workout with it in

37:53

31:41 no vest.
5-10-15
avg HR 170, max 180

m/34/178ish/5'10"

no warm up

"Murph" no vest

40:36 at home (47:45 last time @ gym on treadmill)

1st run 7:11
2nd run about 8:00

1st 3 rnds 10-20-30
next 2 rnsds 5-10-15
next rnd 10-20-30
rest 5-10-15

need to get better at pushups. I still can't
go straight through after about 7 or 8 sets.

Rx

broke it up 5-10-15 for 20 rounds

40:48

m 44 5'9" 181 lb

56:49

w/ IBA (minus all but 1 plate=20lbs)

10x 10-20-30
Mostly jumping into negative pull-ups last 5 rnds

29M ~180lbs
No warmup no vest
8:03 mile
20 rounds Cindy style @21:03
9:59 mile
39:07 total

Lower back still killing me from 95lbs SDHP I did on Sunday.

29/m/63kg

Chest to bar kipping pull ups
Chest to floor, full extension press ups
Hips below knees squats
Measured 1 mile outdoor hilly run.

Time 36:50

Very happy with quality of reps and overall time.

30/F/125
Fat Murph w/ 10# WV (run ended up being 3,570 meters)
Time: ~55:00

M/24/5'10"/150

49:55

59:23

54:01 previous..maybe subbed differently

CFWU x3

WOD
:34::56

A very slow time. feeling the Hollydays big time. It's going to be hard going back to the grind.

Get some, Go again!

26 yo m/5'10"/174 lbs

No weighted vest, 37 flat as rx'd. Last mile was a b!$&%.

1 mile ~7 flat.
20 rds. Cindy ~20 minutes.
1 mile ~10 minutes of zombie shamble style run/stumble.

Fun.

34/M/190/6'

No vest/armour

Rx'd

28:34 pr by 7 minutes

10/20/30 no broken sets, only slight rest b/t sets. Pullups were easy, maybe making a little progress?

49/m/143
7:10 - run
19:12 - 5,10,15
6:38 - run
TL - 33:00

41:51
no vest
paying the price for my lousey holiday diet....

had to sub precor for running. All the treadmills were taken. All the new year's resolution folks were busy walking on them.

48:23

m/31/5'11/179

30/m/198

42:29
no vest.

23/m/6'7''/225

Running on treadmill.
No pullup bar at today's gym, but did have these weird angled chinup handles to use, so subbed with those.
No vest.

58:59

45/m/71 kg
2xCFWU
Murph as rx'd
1.18:10, eight minutes slower than in May :-(

As rx'd
50:04
That last mile seemed like it would never get over. Another great workout but glad it's over.

29/F/5'10"/141

1st Murph
Runs on treadmill.
5 Pullups, 10 Pushups, 15 Squats...20 Rounds.
All Pullups & Squats Unbroken. No Vest.

54:48

32/m/6'2"/203

1st time ever w/ Murph, no vest either.

1 mile run - 6:58 on tredmill
pl/pu/sq Cindy style - almost 26 minutes. Pushups were broken after round 9.
1 mile run - 7:25

40:49

Have to get better at pushups.

Phil 4:13

as rx'd forgot vest at work...

29min flush

as rx'd

45:26

mile 1: 7:28
partitioned 10pu, 20pushups, 30 squats X 10
mile 2: 8:22

Scaled - a lot :-)
mile run
50 pullups
75 pushups
100 squat
mile run

45 min

31/170lb/m

44:01

as Rx'ed

legs felt like lead as I ran 2.5 miles the day before in 20 minutes

Team Murph with Nick Wise, Jared & Peter across the Golden Gate bridge and back: 2hr 52minutes. Nick and I were wearing the vests. Good times.

As rx'd assisted pu's (@ 30)
1:09
Brutal time, not sure what took me so long.

Also did 10 sets of 10,20, and 30

sucked again!!!

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

59 minutes: 18 minutes off personal best.

m/44/175

as rx'd w/o vest
mine:
47:21

son:
47:38

his modified 1 mile 100 pu 200 push ups
150 squats, 1 mile

No vest; 1 mile ish run, 20 X 5/10/15 on the good bits; 1 mile ish run.

52 minutes; 3-4 minute lag between finishing the good bits & final run while my parter wrapped up; we should be able to take that time out next time.

Happy with the 5/10/15 structuring....that was good pacing, but that final mile was a whole lotta suck. Also (oooooh, shame) dropped to my knees on the push-ups for rnd 11-20. Now that I've figured out how to string a couple of pull-ups together, I must work on my weak-ass push-ups.

190# with 20#vest

47:00

37:21 - no vest

Partition (x 10): 10 Pullups, 20 pushups, 30 squats

53:10. No Vest. Really have to work on the cardio endurance.

33 yom 220 bwt

murph minus weight vest

1 mile on treadmill
partitioned cindy style
20 rds of:
5 pull-ups
10 push ups
15 squats
1 mile on treadmill

time: 42:39 indoor pr and better than last time by over 10 minutes.

M/5'8"/180
1st Murph
No Vest, Cindy style partition
34:15

As rx'd 1hr27min
Pull-up's full ROM

This was tough. Still pretty new to CrossFit, but making progress.

Did a partial "Murph" as follows:
1 Mile
50 Pullups (assisted with up to 100lbs)
50 Pushups
100 Squats
50 Pullups (Total 100) (assisted with up to 130lbs)
50 Pushups (Total 100)
100 Squats (Total 200)
Skipped last mile - was out of gas!

Total Time: 42:46

56:11 Not my best.
broken up as 20 rounds of cindy
all sets unbroken except for squats
1st mile 9 min
2nd mile 10 min
(PR 55:46)

did both runs, pullups, pushups, and squats all vest
pullups, pushups, and squats in sets of 10,20,30
(72.12)

38:29
no vest
partition 10-20-30

49:25...no vest

Hernandez Family Workout

Same team: George/Julia/Connie (Go Girl!)

George graciously went last, which means he ran in the coldest weather--despite doing the Polar Bear dip in Lake Michigan, Chicago, at noon today.

As Rx'd,

1 Mile run, 20# backpack (no vest) 10:03

20 rounds 5Pullup/10Pushup/15Squat

1 Mile run, 20# backpack (no vest) 12:17

Total Time: 1:12:17

Julia

1/2 mile run/walk 6:46

10 rounds 5Jumping Pullup/10Knee pushup/15Squat

1/2 mile run/walk 6:50

Total Time: 00:58:50

Connie

1/4 mile run/walk 4:? (mom messed up on the recording)

5 rounds 5Jumping Pullup/10Knee pushup/15Squat

1/4 mile run/walk 4:16

Total Time: 00:23:07

no vest
20 rounds of 5/10/15
30:15

43/168

51:34 - Been away quite awhile so I did it "cindy style"

F/22/5'6"/140

Did the CF Mississauga New Years WOD: "Season's Beatings"

With a partner, do:

WOD

"Season's Beatings"

150 Pull Ups

100 Wall Balls

200 Sit Ups

100 Push Press @ 65/45

250 Double Unders

150 Push Ups

200 Box Jumps @ 16"/20"

100 Kettle Bell Swings @ 53/35

100 Cleans @ 95/65

100 Thrusters @ 65/45

300 Air Squats

100 Burpees

9 Deads @ 500/400/315

82:06. Second place out of 15

M/6/39/206

Did not finish.
1 Mile Run
65 Pullups 1st time doing dead hang for Murph
130 Pushups
195 Squats
1 Mile Walk to cool down after quitting.
43 minutes
Was sick yesterday i hope thats why i punked out of this.

M/35/191/6'1"
as rx'd with 20# pack. 20 rds. Cindy style.
47:05

First Murph, gotta love him.

As Rx'd, no vest 59:54.

Underestimated what that last mile would do to me. Got to get better next time!

43m/5'10"/219

41:28, no vest, Cindy style. First Murph. Starting to figure out how to kip after 14 mos of Crossfit. Slow learner, but happy nonetheless.

no west ...
did mine in 49 mins and 55 seconds ...

meant to say vest .. not west

treadmill
57:58 (pr)

C-
runs outside on street (sidewalks still full of snow)
"Cindy" style w/ chest to bar pulls
32:37

1% on tm
40+60 jumping
80+120 on knees

56:07
previous 66:32

M/39/150

New-ish to CF; been ramping up to WOD for last few months; average 2-3 per week.

48:07, no vest partitioned as follows:
Pushups 50/30/20
Squats 100/100/100
Pullups 20/20/20/10/5/5..pullups are the weak link for me.
runs were outside, up a steep hill to the park, and back down. First split was 6:30.

Male, 34, 5'8", 135#

CF Rocks!!

On a side note--how about creation through the process of evolution? I agree with others on the board that evolution is at least as well-documented as heliocentricity. But no doubt, the universe is too elegant not to have some Divine hand at work in its beauty beyond mortal comprehension.

Happy New Year!!

M/30/180

45:50, as rx'd

1st Murph, well 1/2 Murph. I thought I could pull it off as rx'd, but failed. Need to work harder! I don't have a weight vest yet, and no kipping on the pullups, I was doing them on the I-Beam in the garage. 29:28

m/38/196 :-(/ 70"

No gym today...
Row 5K
19:09

38:30

no vest
20 x
5 chin ups
10 push ups
15 squats

We're a day behind and a dollar short but here's the times from the Central Maine crew. Non-rx times are with band-aided pullups.

Tracy 46:50
Lisa 47:00
Sally 48:09
Sheila 45:52
Karen 54:15
Kendra 52:30 (with back injury and hand tears)
Tyler 42:58 RX
Sarah M 48:48
Nancy 57:47
Nikki 52:39
Sarah F 56:30
Debbie 54:05
Sandy 64:21
Bill 46:31 RX

Didn't finish this because my legs cramped up on the last mile and I could barely walk let alone run.

55:00 with 1300M unfinished.

31/M/178

43:45

OUCH!

oops, no vest. Brandons turn!

as rxed
no vest
40:59
Broken like Cindy
PR

M/32/5'4"/148lbs
Murph with no vest
Ran on treadmill with 2% incline
38:06
Almost six minutes better than previous time.

m/28/6'1/192

as rx'd (no vest...is vest rx'd?)

39:21

still hungover from new years.

36:00

meh. no PR

m/32/5-10/165

48:15 as rx'd (no vest). 10x (10/20/30). Last mile was unbelievably tough.

OH YEAH! Murph is my new Cindy.

17.5 lb. IBA for the runs only.

45:21

Did the pull-ups and others stuff partitioned like Cindy and got a PR (19 rounds, who rules?).

no vest, ran out of babysitting time.

m/27/5'10/163lb
1mi run, 50 pull ups, 111 push ups, 220 squats: 32:30

f/27/5'2/113lb
1mi run, 54 pull ups, 115 push ups, 285 squats: 32:45

m/31/162

As Rx'ed 45:37.

No vest
Dead hang pull ups

63:31

51:16
last - 53 min
pr- 46:40 May 08

cfwu x 1

1 mile run

20 rounds:
5 pullups
10 pushups
15 squats

1 mile run

44:21

As rx'd: 55:15

Tore a callous off on rep #3 out of 100 pullups.
I'll be feeling this wod for a week. Brutal!

40:38

Runs done in the dark with headlamp on snowpacked icy path. Pretty slow going

M/40/185

As rx'd: 38:03 (PR by a slim seven seconds). A GREAT way to start the new year.

Happy New Year to you all, even the godists, who believe they know it all.

More better faster

first time with this one as rxed no vest...didnt read that you could mix up sets but did it in 54 min flat

First time doing Rx'd Murph.
30:22 "wet" @ Crossfit Naperville
Sub'd 1 mile runs with 1600m rows
Did it "Cindy style"

Wish I had my vest.

M/24/5'10/180

as Rx'd no vest:
38:00

34yom/170/6'
As rx'd, no vest - 42:45

32yof/125/5'6"
42:04

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 wonder if it's due to the increased speed of blood flow throughout the body. Then again, maybe I'm just weird. If this happens to you, email me at ryan@ryanjanus.com.

47:29

36/6'/186

36:35 rx'd

29/m/218

as rx'd
43:08

m/17/6'/210

first murph ever, i had to scale it or meet pukey for the first time too.

1 mile
50 pull ups
100 push ups
150 sq
1 mile

35:46

51:18

25/M/165/5'10"
33:22 as RXd
First time... that one was for you Murph.

47:00 no vest
Great book. RIP Murph.

45:04

24/m/175

38:45 as rx'd

first one woot.

45 minutes (side grip pullups)

As RX'd for the first time! Pull ups and pushups still slowing me down.
54:25
1 mile 2.5% grade on Treamill 7.6 MPH
20 Sets of 5 pullups,10 pushups,15 squats
1 Mile 2.5% grade on treadmill speed varied

Last Time
August 26, 2008 5:17 PM
52:32
10 sets of 10 pullups"Jumping",20 pushups,30 squat
Running not to bad pushups slowed me down

M/42/214

FYI no vest my turns coming! Good Job Matt Brandon and Ben, killed me as usual

38 min 47 sec. Does anyone know a good way to approach this workout? The first time I did it I broke it into sets of 10,20,30 then 5,10,15 when I got tired. This last time I broke it into sets of 20,40,60 for the first two then 10,20,30 the rest of the way. But I got about the same time both times. Anyone try it just grinding straight thru the pullups before moving on?

ps - Any crossfitters in Central PA?

N

great way to start the new year 7am alone in the gym. weighted vest partitioned 10 dead hang pull ups,..20 knuckle push-ups,30 squats,..10 sets..64 minutes..this is the first time I tried the Murph...killer...Ive been sore for 2 days now. Thanks again

Murph gave me some time to contemplate life during the last leg of the run... how out of shape I am... (or how much better I want to be), about how little money I make...about how in Love I am with my wife. It helped me FINISH! LOL

I shuffled/walked/shuffled through the last mile..."jogged" the first mile. Ring pullups the entire time...partitioned with 5/10/15 for 20 rounds. OMG.

BUT, I finished: 1:07:04

M/46/160

Modified as follows: (short on time today)

-1/2 Mile Run (Treadmill)
-50 Pull-ups (Sets of 5 til 40, then 10 jumping)
-100 Push-ups (Sets of 10)
-100 Squats (Broken up)

Time 19:11

sick but atleast did something.
25 pull ups
50 push ups
75 squats

divided in sets of 5/10/15
used gravitron for pull ups with 40# assist

As of July 08 started with 120# assist, now down to 40# assist. Yaa

M/41/5'11"/190

Still recovering from GI bug--did this on Sat 1/3

Did 10 rnds (5 Pull-ups, 10 Push-ups & 30 Squats)

1 mile run
50 Pull-ups
100 Push-ups
300 Squats
1 mile run

43:51

No weighted vest.
Partitioned Cindy Style - 20 rounds of 5,10,15
Pushups were getting better today, they still need work though. Should come as I get stronger. Pullups were great and squats were doable.

44:20

run was cold but not as bad as previous days.

33:24 with treadmill complications (I feel 32 minutes should be a realistic goal for next time)
20 rounds of 5,10,15 - unbroken

1st Murph...43:30

first murph.
no weighted vest.
at a globo gym, got a lot of stares, and waiting for people to move from my pullup area.
tore my hand up something bad.

59:21

damn it feels good to be a gangster.

50:10 rx'd
Partitioned reps "cindy" style
Worse than PR by 5 minutes, but didn't feel like puking today :)

m/6'04"/270/42
55:45 w/o vest
wife: f/5'07"/135/39
40:43 w/o vest
clear and 14 degrees F at 4100'

I just finished reading Lone Survivor last night, the recounting of Operation Redwing, during which Lt Murphy was killed. What a man.

Interestingly, it seems he was known by all his friends as Mikey, not Murph.

28/M/6'4"/195

As Rx'd, no vest, outdoor run with hills.

42:04.

Under 40 next time.

m/5'11"/167

first murph
20 rounds 5pull/10push/15 squats

49:04

as rxd (almost)

last time I did this one I made 42:20

This time I had to sub ring pullups for pullups and the last run I did 7+ minutes on the Norditrack (due to rain and Sugar Bowl crowds here in NOLA)...

49:55... the ring pullups really add a level of difficulty!

22/m/145

Mod..

1mile
100 pull ups
200 push ups
300 sit ups
400 air squats
1mile
no vest

59:11

Just moved to upstate NY.. had to run the miles in the snow.. pretty fun haha!!

ouch - 1h20.

46:52, as rx'd except did 35 of pullups jumping.
PR by 2 minutes and 15 less of the pullups were jumping this time.
Murph is always a "treat".

2nd CS workout ever

On 1/3/09

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

99% of pull-ups were jumping pull-ups

Time - 44.46

Murph was my very first Crossfit workout back in August. I ran both miles then but only did 6 sets of 3 pullups, 10 pushups and 15 squats in 35 minutes. Today I was hoping to finish it but came up 2 sets short. In four months, I've gained enough fitness to do 8 sets of 10 pullups, 20 pushups and 30 squats plus both miles in 45:26. In short, Crossfit rocks. Next time Murph, I'll finish you off.

1/3/09

Murph

subbed rowing

splits:
1610m row 6:18
100 Pull Ups 13:34
200 Push Ups 15:00
300 Squats 12:55
1610m row 6:38
transition, etc 4:12

NOTES: subbed rowing b/c foot injury. rowing was def faster and aided time but also had a -ive impact on squats and pull ups. i am travelling and gym had no real place to do kipping pull ups, ended up doing jumping PU due to low bar. all excercises done seriatim.

m/23/205

RxD with a 20lb vest

38:10

F/45/5'2"/126

No Vest

1 mile treadmill run 8:18
20 rounds Cindy-style (jumping pull-ups)
1 mile treadmill run 8:28

Time: 45:01

m33/5'10"/170

35:19

1mi
10) 10x20x30
1mi
no vest

35/M/175#/6'0"

WOD: rowing "Murph"
subbed 1600m row for each mile run, no vest

(31:39)

Haven't done this one with rowing subs for running before. For me it probably knocked off about 2 minutes as my row times were each ~1 min. less than my typical mile run. However, it did seem to take a little out of the arms for pullups and the hip flexors for the squats. So, who knows, it might be pretty close.

48/m/190

Rowed 1600m in place of run(s), no knees.
As Rx'd. 38:49

45/m/159#

as Rx'd. No vest

45:20

Brand-X Pack Scaling:

1 mile Run
50 Pull-ups
100 Push-ups
150 Squats
1 mile Run

Partitioned 5-10-15

31:49

30m/156/70"
cf w/u w/ turk get ups
as rx'd ( run on treadmill)
41:40.
rough after a week of for vaca.

46:58
As rx'd, yet no vest

Full plank pushups (no knees)

Completed 1/03/09

M/38/6'/195

m/23/165
As rx'd with a 20# Vest

53:09

25/m/6'3''/182lbs
No Vest
Cindy style partition

43:43

1st Murph ever

I need to gain wieght.

25/m/5'8"/150

Ugh, too much crappy food/drink in my body. Crashed on this one...

1 mile run
6 rounds of: 10 pullups, 20 pushups, 30 squats

That's all folks

Puppies scaled version:

1/2 mile run
35 pull-ups (on gravitron, about 65lb assistance)
70 push-ups (elevated about 4')
120 squats
(partitioned sets)
1/2 mile run

30:34

Once again, I guess I should have had less assistance on the pull-ups and push-ups, but as it's my first Murph, had no way of knowing. Lookin' forward to next time!!

partitioned cindy style

run 1 mile
50 pull-up
100 push-up (3"rise)
150 squat
run 1 mile

34:39

ran 2nd mile faster than first...need to scale less and work harder....

45:33

partitioned into 4 sets of:
25 pulls
50 pushes
75 squats

52:53

36 M 170#

As rx'd with ballistic vest:
36:45

Murph MOD WOD:
1 mile run
50 Pullups
100 Pushups
100 Situps
150 Squats
1 mile run

Total time: 25:17

1st mile: 7:05 // 2d Mile: 7:00

M/35/170
43:30 treadmill/no armor
(6:30 1st mile)
EJ

Insane. Awesome. As RX'd (no vest) 52 minutes flat.

45 min 10, 20, 30, ten times

Murph as Rx.

29:58 PR
broken up into 10/20/30 5x, then 5/10/15 10x

Ankle is killing me.

m/20/164/5'9"

44:17

5/10/15 rep scheme

10 minutes better than last time and didn't even do last mile run last time. Still SLOW!

49:20

M/43/157#

First Murph,
Ground the thing out as written
100 Pull Ups before moving to the
200 Sit Ups before the
300 Squats
Pain and Agony, then immediately pulled a 12hr ER shift. Total CK over 1000, mild case of rhabdo.
Took me 1hr54sec.

As Rx'd

20 sets of 5/10/15

Ran mile on indoor track

33:28

m/48/175

Run, 1 mile, Treadmill, 8.6 mph, 7:00
Pull Ups/Push Ups/Squats, 5/10/15 reps, 20 rounds, 17:30
Run, 1 mile, Treadmill, 7.4 mph, 8:05

Did not use weight vest

32:35 (PR)

Scaled:

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

41 minutes (1st mile 7:22, 2nd mile 8:00)

The pushups were killer. Doing 100 pushups/day for the month of Jan. Should fix the problem.

I need to start bringing a vomit bag with me to the gym.

Scaled:

1 mile run (about 8)
50 assisted pullups
150 pushups
200 squats
1 mile run (about 10)

did in sets of 5, 15, 20

47.28

44.30 w/the old man

m/44/5'9"/160
did "cindy plus"-- 10 pullup/20 pushup/30 squat X 10 rds between mile runs
59 min

subbed jumping pullups for pullups after 3 rounds.
Ran with madi(the dog) so bit slower due to stops.

46:05

MURPH (1.12 miles on both ends of 20x: 5 push-ups, 5 pull-ups, 5 push-ups and 15 squats)
44:41

Did "Murph" on 4 Jan 09

with a time of 53 min, 19 sec
Sub 2 mi bike for each mile
50 of the pull ups were jumping

m/48/175

45:02

48:00

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

M/36/148

@ home, as rx'd, runs on TM, pull-ups varying grips, perfect push-ups, squats below parallel, 10-20-30 X 10 for the pps,

37:39, PR by 3:24, previous PR done with runs outside and 6# lighter BTW

m35/168/5'8"

42:53 as rx'd

m35/168/5'8"

42:53 as rx'd

1 mile on treadmill
100 chinups
50 pushups/ 50 situps x2
100 squats
1 mile on treadmill

41:30

Did 1 mile, 100 pulldowns, 100 pushups and 100 squats in about 30 min

Did Modified Angie instead: 100 1.5pood KBS, 100 push ups, 100 Sits, 100 squats, and 100 D.U.
Aprox 22min

as rx'd

no vest, pullups were done on rings

36:20

last time 28:40

probably have to up my fat blocks...but will wait to see how the rest of the week goes

f/25/5'9/140.5

scaled to:

1 mile run
50 pull-ups
100 push-ups (on knees for better rom)
150 squats
1 mile run

36:09

54:42 with body armor

58:40
PT gear/Boots/37lb kit.
*Bring H2O. Pullups done in sets of 10. Pushups/squats in sets of 20. Pushups were the quagmire.

I'm 18 and didn't do much over my winter break (lazy!) but once my spring semester starts i'm gonna hut the gym again. I did this workout today, took me a hell of a long time cause of how many times i paused to catch my breath. But i'd say it took me an 1hr 1/2 with the breaks lol. sad I know. But I wanted to get it all done. I do mainly bodybuilding workouts, split body workouts and such so this is a huge transition and I love it. lol. Nearly hurled. lol.

hah let me put this in more detail ok.

"Murph"
68:53

1 mile run
6 x 15 pullups + 10 pullups = 100
5 x 35 pushups + 25 pushups = 200
6 x 50 squats = 300
1 mile run

In that order, I did pullups/pushups/squats and then started all over. What a pain in my arse.

modified murph
1mile
50 pullups
100 pushups
150 squats
1mile

48min

On Friday 1/2/09 as rx'd 49:13 3 minutes faster and I couldn't breath. I sound like Don Lafontaine, "In a world where up is down and black is white....."

24/m/195
45:00

50:44

25/m/5'8/219lbs

Partitioned reps for 20 sets of 5 (pull ups), 10 (push ups), and 15 (Squats).

Total time: 46:13

My first mile run was 7:23 and the last mile was around 9:40.

This is not a very good time, but the first time I attempted this workout (about 2 months ago), I could not finish and I was already over an hour into the workout.

50:44

M/25/192/6'1"

as rx'd 36:56
on treadmill @ 1 degree incline
20 x 5-10-15

8 seconds slower than last time

Only completed half way through...

First Time Trying a Crossfit workout...and man did it kick my but.

I am a former wrestler and fullback in highschool but haven't done a workout like this in around three years.

First mile was 7:15 but the combo was crushing. I finished in around 1 hour and 20 minutes. I hope to improve bye the next time around.

Best,
KC

35:18 as rx'd no vest available PR ~4 minutes

outdoor run, approx -9 cels

at station
with vest
1:05:19

34.38 as rx'd pr from 45 mins last time

John was 1.02 as rx'd

While waiting for John finished with a 10 min row (2150m) and 100 unanch situps and 100 leg raises

Hope to do this with a vest next time. I want to start doing a wod a week with a vest to what the results will be.

If don't have a vest next round goal is 30 mins.

As RX'D, Cindy style, no vest
38:53 PR

first time with this one.

scaled
1 mile 8:30
30 pullups
100 pushups
150 squats
1 mile 10:30

M/18/133

w/o vest, PRed by about 2 or 3 minutes. hoping to get sub 30 soon!

32:36

37.48

had to do the last 30 pull ups with assistance as have put on 6 kg since dec

love to you all

Warm-up:
7 min. warm-up program on stationary bike

Burgener Warm-up

WOD: Murph Modified

1/2 mile run
35 Thick Blue Bank Pull-ups
70 Push-ups using a bench (change it up a little)
120 Squats
1/2 mile run

Time: 23:16

M/29/5'9/175

Murph w/out vest (forgot it at home)

41:00

Absolutely destroyed my legs!! The second mile was killer after all those squats. next time I'll break them up a little better with the the other exercises.

23/150

WOD as rx'd

First Murph on a Treadmill.....sucked!

37:06
(PR=31.59)

20090106 0520hrs (near end of 12 hr night)
WOD090101: "Murph": 1 mile Run, 100 Pull-ups, 200 Push-ups, 300 Squats, 1 mile Run, all for time. Partition PUs, push-ups and squats PRN.
Did as rx'd (without vest), cindy (20 x 5-10-15) partition.
t = 48:37 = 6:05 (run) + 35:58 + 6:34 (run)

M-32-160

51:38

tried to be sub 50:00, but the run at the end killed me, took me over 10 mins.

M/23/170#

47:30

run, all pull-ups, all push ups, then all squats, then run.

42:30

Brian C:

sub half-Murph
sub red & black band assist PUs

27:07

1st mile: 7:09
2nd mile: 8:02
Pull-ups, push-ups and squats: 28:44
Total: 43:55

Pull-ups, push-ups and squats done in 25 sets of 4/8/12.

THIS WAS MISERABLE.

This one sucked! lol
Me-48:30
Marisa-59:46

We procrastinated on this one all day. Finally got out and did it at about 5. No pull-up bar at my house so we used rings. Roads were muddy and hilly and miserable. No vests for us by the way. When I saw this WOD come up I ordered one, but it didn't get here in time. Next time...

Hurt-left hip flared back up
1xCFwu

3 laps around b'ball court, hip didn't loosen
5 sets 5-10-15 pull-ups/push-ups/squats
3 laps around b'ball court opposite rotation only slightly better
:08::15
Doc better tell me how to fix hip this time, 6 months of off and on pain
Murph, you deserve better. HOO YAH LT

using iron gym, not weighted, 44 flat.

5'10 195 male 24 yrs

37 min ouch!!!

oh yeah.. and partitioned it like so:

Pull ups 30,30,10,10,10,10
Push Ups 60,60,20,20,20,20
Squats 100,100,33,33,33

Ok I know this sounds nuts hahaha, well it is CrossFit, but me and my boy jumped the Murph to a 2.2mile run before and after....OOOUCH!!!! It sucked but man IT WAS AWESOME!!!!

m27/220/6'

CFWU

47:09

First time: 56

53 min - 155

About 6 minutes faster than my previous best.

41:48

M/182lbs/45yrs. 47.2min.

Did Chest to Bar pull ups and run on treadmill due to cold weather.

Slowest time on record

45 minutes

1 hour 40 seconds.
runs on t-mill.
completed 100 pull-ups then, 200 push-ups then 300 squats.
push-ups were from feet for first 60, the rest from knees.

I think I'll break this out cindy style next time.

52:11
I thought I was going to die!!
New to cross fit, first time for Murph. Pukie almost paid me a visit several times.

m/28/190

rx'd as rx'd
42:53
Did it at home with a power tower. Pull ups suffered.

Made this up today...

CFWU (dips on rings, GHD SUs)

No weighted vest, otherwise as RX'd. 39:45 Better next time.

Take care!

No vest

Ran on TM first mile at 7.5MPH, felt very good
Not able to run 2nd mile, power at gym went out while doing the pull-ups

Need to increase time with squats

Total 40:20

M/33/5'10"/200
Better late than never:
Ass kicker
I did the no vest version
20 sets of 5-10-15
39:38
1st mile was a breeze...2nd mile I was dragging

56 min. w/o pushups
Pushups done later.

1 mile Run 7:30
Done in Quarters
100 Pull-ups (5,6,8,10)
200 Push-ups (knees, bar+20*2, 30# barbell)
300 Squats
1 mile Run 7:00

sub:
1 mile run
75 pull ups
175 push ups
175 squats
1 mile run

37:21...no vest

m/41/212

33:49

080830-36:54
080503-43:08

Well yesterday was “Murph” without the vest.
1 mile run
100 pullups
200 pushups
300 squats
The exercises can be broken up into any set combination
Finished with a 1 mile run .

Goal going in…hmmmm 7 min mile
I normally do a 5,15,25 version of this 18 times in 20 min, so I figured no more than 12 min, followed by a 8 min/mile run.
So my estimate was 7+12+8= 27 min at the most….
Yeah…not so much.
1 mile run at 6:55.. tough but not a killer
I planned to do the exercises 10,20,30 in 10 rounds.
Adding just that extra 5 reps was a big difference in keeping the HR jacked up.
The pull-ups were easy, push ups got tough for every set after the 15 rep, and squats they never seemed to end.
At the 5th round I knew this was going to end ugly. At the 7th round I would have quit except Dan already mentioned he cut this one short so he already used the team’s emergency eject button on this one.
Finally it took 17:31 to finish these exercises off. I was only off on my estimate by a little less than 50%. Now that is a gross error in the government estimate.
Finished off the run in a little over 8 min but felt beat down.
Total time adding in getting to the treadmills and getting them going 33:30.
After I was done I had goose pimples and my HR stayed high. All my normal stretching was done while laying on my back…it was safest just to lay there and flop my legs around vice standing up.
I worked hard at this one and it sucked, but it got done, so that was the good thing.

Well yesterday was “Michael” without the vest.
1 mile run
100 pullups
200 pushups
300 squats
The exercises can be broken up into any set combination
Finished with a 1 mile run .

Goal going in…hmmmm 7 min mile
I normally do a 5,15,25 version of this 18 times in 20 min, so I figured no more than 12 min, followed by a 8 min/mile run.
So my estimate was 7+12+8= 27 min at the most….
Yeah…not so much.
1 mile run at 6:55.. tough but not a killer
I planned to do the exercises 10,20,30 in 10 rounds.
Adding just that extra 5 reps was a big difference in keeping the HR jacked up.
The pull-ups were easy, push ups got tough for every set after the 15 rep, and squats they never seemed to end.
At the 5th round I knew this was going to end ugly. At the 7th round I would have quit except Dan already mentioned he cut this one short so he already used the team’s emergency eject button on this one.
Finally it took 17:31 to finish these exercises off. I was only off on my estimate by a little less than 50%. Now that is a gross error in the government estimate.
Finished off the run in a little over 8 min but felt beat down.
Total time adding in getting to the treadmills and getting them going 33:30.
After I was done I had goose pimples and my HR stayed high. All my normal stretching was done while laying on my back…it was safest just to lay there and flop my legs around vice standing up
I worked hard at this one and it sucked, but it got done, so that was the good thing.

m/36/6'4"/97kg

18:24

Not well

Pack:
Half Murph
For time:
1/2 mile Run
50 Pull-ups
100 Push-ups
150 Squats
1/2 mile Run

Partition the pull-ups, push-ups, and squats as needed.

30/M/77kg

Nil vest

41:12

Broke into five sets (20/40/60)
39:16

as rx'd except had to do final 0.75 miles on eliptical because shin splints were hurting a little too much...

52:24

M/26/225lbs/6'4''
From August:
CF Day #3 for me. As Rx'd (still working on kipping): 39:40.

9/11: 38:55

This time: 32:38

M/31/190

IMO one of the hardest workouts of CF.

33.54

wear a 20lb vest, are you crazy?! maybe next time

52:10

*had to complete the last 50 pull-ups in between squat sets. gained 10+ pounds during the holiday's and was really feeling it on the pull-ups. just glad it is over

40:33

m/35/5'9/175

CFWU - 2. Reg 1st set, 4 HSPU 2nd set. Superman. Burgener.
41:01 PR
1st run: 6:57
PU, psup, squats: 24:37
2nd run: 9:26 inc :49 getting outside.
PU all unbroken. Pushups mostly 12+8, Squats mostly 20+10
8/25: 43:16

With 20lb vest
CFC neighbor hood mile
42:44

As Rx'd 1.10.36.

PUs in sets of 5; Pushs in 10s and squats 10-15s. First run 6.45; second 8.01.

Last time (Sept08): 35.47; PUs - 100 bar at chin level, feet on ground; Push - 100 - 40 on knees; Squats - 100.

WOD as rx'd

54:55

As Rx'd:
Runs on treadmill at 3% grade
Entire workout done with 20# Vest
Partitioned

1hr 36min 13sec

M 27 6'3" 230lbs

as rx'd
38.12

It was the first time I have done Murph and it was awesome.

M 27 210lbs
First Murph
51:13
as rx'd w/o vest
I did the 10x 10/20/30 rft method and wanted to die... think I'll try a different partition next time

28:51

RX'd minus vest

PR in a cool rain that definitely helped, partitioned as 20 round Cindy

42:00
1 mi
50 Pullups
100 PU
150 Squats
1 mile

25% Murphy
1.5 mile run (from house 16/17/18/15/15)
25 pull-ups
50 push-ups
75 squats
1.5 mile run
45:42

PR big time

38:21

Rx'd without vest

m/175/28

no vest
as rx'd
46:10

(completed 1/11/09)

28:53
First mile 6:10
10 Rounds of 10 pullups, 20 pushups, 30 squats
Last mile 7:15

talk about a fun work out i finished in 28:15

completed December '08 with swat team; dedicated to Murphy

as rx'd...54:56...no vest

...strict pullups...no ball underneath squats...just about died by the way... :)

As rx'd..no vest..54:56

tough gig here...can't wait to do it again ;)

33 yom 213 lbs.

First whole Murph as rx'd. No vest. 58:08. Partinioned the pullups pushups and squats, 10-20-30. I wonder if I would have been faster if I would have done them straight through. Next time

50:40
No vest.

RIP Murph.

I did this wrong. I didn't look at the workout close enuf and thought I knew it. i did

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

39:10

no vest

just posted my time wrong.

36:10

M 35/225

First Murph

Cindy Style...no vest

first mile 8:28...probably minute rest then...finished PullUps, PushUps, Squats by 34:11... started run @ 35:00 last mile was horrible...had to run-walk first half...

total time: 46:23

M/59/173/5'10"

50% "Murph"

1 Mile
50 pull ups (w/a)
100 push ups
150 squats
1 Mile

Time: 33:38

Second mile was very difficult.

Yeah, I know today is Tuesday, January 13th, 2009 and murph wasn't the WOD but I desperately wanted to accomplish it so I did it 2nite. My 1st ever WOD here on crossfit.com

my time:

I did the 1 mile run in a 30 pound weighted vest ( I made sure it was 1 mile with my truck). the path was somewhat downhill/uphill.

Finished 30 pound weighted vest 1 mile run at : 11:39.95

There was a break session in between cause I had to walk to the park which was the only place that I could do pull-ups around my neighborhood.

I split it up in 4 sets with 25 pullups/50 pushups/75 squats

Started the 1st set at 14:20.59
(about 3 minute walk in between from the run to the park)
Finished the 1st set at 22:08.12

started the 2nd set at 22:36.62
finished the 2nd set at 32:38.32

started the 3rd set at 33:49.40
finished the 3rd set at 43:42.93

started the 4th set at 44:24.21
finished the 4th set at 53:43:58

Walked from the park to the start of the 1 mile run

Started my 1 mile run in a 30 pound weighted vest at 56:55.48

(note: by this time I was all wiped out and didn't run as much but all I was thinking about was getting back home and getting it done)

Finished murph at : 1:10:19.01

I don't care if it wasn't an impressive time or not. I'm just happy that I forced myself to do it!

Yeah, I know today is Tuesday, January 13th, 2009 and murph wasn't the WOD but I desperately wanted to accomplish it so I did it 2nite. My 1st ever WOD here on crossfit.com

my time:

I did the 1 mile run in a 30 pound weighted vest ( I made sure it was 1 mile with my truck). the path was somewhat downhill/uphill.

Finished 30 pound weighted vest 1 mile run at : 11:39.95

There was a break session in between cause I had to walk to the park which was the only place that I could do pull-ups around my neighborhood.

I split it up in 4 sets with 25 pullups/50 pushups/75 squats

Started the 1st set at 14:20.59
(about 3 minute walk in between from the run to the park)
Finished the 1st set at 22:08.12

started the 2nd set at 22:36.62
finished the 2nd set at 32:38.32

started the 3rd set at 33:49.40
finished the 3rd set at 43:42.93

started the 4th set at 44:24.21
finished the 4th set at 53:43:58

Walked from the park to the start of the 1 mile run

Started my 1 mile run in a 30 pound weighted vest at 56:55.48

(note: by this time I was all wiped out and didn't run as much but all I was thinking about was getting back home and getting it done)

Finished murph at : 1:10:19.01

I don't care if it wasn't an impressive time or not. I'm just happy that I forced myself to do it!

1 mile
10 pullups, 20 pushups, 30 squats X 10
1 mile run

55 minutes

I do have a vest, but thought discretion is the better part of valor. OR I don't think I would have made it.

01/13

Sub'd recum bike for run:

57:19

as rx'd well not really

ran around loop, down hill and back up, which is close to a mile in 8:09
50 pullups, 100 pushups, 150 squats, then ran
total = 43.07

"Frozen Murph": x-c a few miles, 20x5-10-15s, 200m ski sprint

rowing murph:

34:29

subbed mile rows for runs

M/52/6'/180

"Murph"

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

43:24

1/2 murph
Run800m->burn up 30 calories by cycle machine
Pull-Ups->jumping Pull-Ups

cycle machine
50 jumping Pull-Ups
100 push-ups
150 Squats
cycle machine

29:53

1/2 murph
Run800m->burn up 30 calories by cycle machine
Pull-Ups->jumping Pull-Ups

cycle machine
50 jumping Pull-Ups
100 push-ups
150 Squats
cycle machine

29:53

Jennie: 27 F 165# 5'9"
Time= 53:11

Meyer- PR no weight 45:19
edler- 1/2 murf- 29:00
Stocker-walked miles half murf-46:00
Harbugh- 1/2 murf- 29:36
G- 47:18

Pack Murph

18.45

36/M/158/5'8

35M175
53 mins!!!! PR b 11 mins
broke 10/20/30. Screwed up shoulder doing pushups.

T
~55 mins, 40 pullups, 215 pushups, 255 squats, 135 situps

35F123
Row 10k

30/m/165/5'6"
Santa Monica Pier
40:44*
So I ran into a friend after the first mile. Had to talk. Stopped the watch, actual time to completion was 37:44 but I added 3 min for the talk time. I'm fairly sure I finished in about 40 min.

56:35

1 mi run outside
9 rds of 10/20/30
33:11
...had to cut short due to time constraints

as rx'd w/ 20# weight vest @ home w/ hill in about 14 deg weather 4 deg w/ windchill
50:00 mins. which is a 11 min. pr over last time which was in way better weather. so as is always true to crossfit it's only made me better. very happy w/ these results

52:29:08

I hate squats.

m/24/74"/195#
first one back after a bad sickness

1/2 rx

14:36

New PR for me. 53 minutes.

44/m/167

As Rx

35:42

PR by almost 10 minutes, big difference??? have done some swimming? breathing efficiency. run 6.0-9.0, sets 10/20/30 x 6, then 5/10/15 x 4, run 6.0-7.0

M/31/6'/178

34'34" (no extra weight added)
1st mile 6'10"
2nd mile 6'50"

8.0 mph treadmill runs, 10 sets of 10-20-30. Assisted pull-ups and last three sets up pushups were on knees. ~56 minutes. I did Murph once before, but I wasn't keeping a journal at the time, so this will now be my time to beat.

M/34/5'9"/172
31:02
As Rx'd
March 09

M 34/142/5'7"

1/2 Murph: 16:58

34/F/126

1/2 Murph

28:30

"Murph"

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

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

I did all pulls, push squats, consecutively broken into sets.

Time 1hour56sec. can you pr for your longest workout?

m/190/6'3"/29

As usual, Murph handed me my ass. 47:30 as prescribed. Unusually hot day and was thirsty the whole time. Ran to park did exercises and ran back. Straight up and down hills the whole way. Very thirsty. Have a mud run coming up soon and need to do this a few more times getting ready for it.

Hands down the hardest workout I have had in a while.

M/182/5'8"/31

42:08 I kicked the last .1 mile just for you Murph

I saw puky in the mirror more than once this workout.

Partition:

10 Rounds: 10 Pull-ups (I did Kips) 20 Push-ups 30 Squats.

I still feel like I need to puke after this one.

1 mile run
50 pulls
100 Push
150 Squats
1 Mile run
29:09
Then 50 Sits
Good workout

First time with vest 48:00. Best time without 36:00.

1:05:40 with Interceptor Body Armor
24/m/170

I have a torn PCL and running doesn't treat me kindly. Had to Row instead.

1 Mile Row
100 Pull up
200 Push Up
300 Squats
1 Mile Row

41:15 ... maybe the rowing made it easier.
I was spent the rest of the afternoon after this one.

First time I did a Murph was 32:10...this time was a 33:17. I was shot. I could barely bike home after this workout.

30:58

First mile came out hard - 6:40
Did 5 x 10/20/30 for pullups/pushups/squats
Changed to 10 x 5/10/15 for the rest
Last mile 8:15

Gassed on second mile but felt good afterwards

m/42/5"9"/155

it took me an hour, but my dumbass didn't know that it was a body weight squat. i used 95lbs.

m/6/220/27

38:02 no vest

My goodness, I have only been doing CF for about a week and a half, and this was killer.

I definantly wasn't hydrated enough because at about the mid point of the 2nd mile I cramped up so bad i couldn't walk, im an idiot.

first mile was 7:40ish
80 pull-ups mostly dead hang with some kipping
20 pu's with assitance

200 push-ups and 300 squats as rx'd

total time before cramping was 37:20

I love this stuff, great job admin. keep it coming, im going to get there where im not dying everytime

m/5'10"/185 (retired wrestler) wish I had this stuff around when I was competing, I would have been in much better shape for the sport

M/182/5'9"/55

As rx without vest.

39:40
That is tought !!

Did this after night shift in 100% humidity - 43'05" with no second mile (1.6 kms).

20 min mod stat bike

modified CrossFit warmup

8 mins stairs (varied footwork)

rounds of 10 pullups, 10 push ups, 30 squats

pullups: 70 (1st 3 strict, remainder jumping)
pushups: 82
squats: 210

43:41:79

39:14

Murph

Scale: Pack (1/2m run, 50pullups, 100pushups, 150squats, 1/2m run)

Time: 38.08