Love it!!!!! RUn, run, run!!!

oh good lord

OMG, its my 1st Murph...

Aut viam inveniam aut faciam

Ohh this is going to be a good one. 1-2-3-go!

"murph" one of the best WOD ARMOR UP........

I guess the time has come to break in the new MIR vest.

First Murph...I've always found a way to miss those.

Id be crapen my pants if that was me hangen.

I guess this will teach me to sneak in a 6 mile run on a rest day...

WOW, Last time this one almost did me in.
3-2-1 GET SOME.

God is Good, ALL the Time

Murph on St. Patrick's Day, go figure! Long live the Irish! Long live Cross Fit!

Ah crap.....

After reading what this man did I can't wait to tackle this wod.

Been dreading this one. First murph!

damn. this one killed me last time. i definitely have room for improvement.

Ahhh. Been patiently waiting for this one for a long long time. Last time I did it we subbed 2k rows for the mile runs.. Brutal. Now it's redemption time!

Murph! I knew this would happen... Being St Patricks day and all!

yes! one of the best crossfit work outs. if you are trying to "sell" any of your friends onto the crossfit system, this is the one to knock their socks off with

coming to a close on my first month with crossfit...i have heard about murph....have to say i respectfully fear for my life tomorrow...
let's DO THIS!

did this yesterday on the treadmill

45:25

(debating whether I should do it again tommorrow - I did it yesterday as sort of a final training run for a 5k this coming Saturday - any thoughts?)

oh my.. happy st. patties day!
this one almost made me cry last time.. LOL

Silly question but does the partition pullups, pushups and squats finally mean we are allowed to do them in any order we want and don't have to wait til 100 pullups are done to move on to the pushups and so on? Am I misreading this and should still do them in order?

I can't wait to get at this in the morning.

Do work son!

can't WAIT, going to do it with the vest. Might take it off for the pullups though....

You all need to know about Lt. Michael Murphy. Read "Lone Survivor"... one of the best books I've ever read. You will run the gamut of emotions. Tears, anger, pride and patriotism, respect, and even love.

And if you think you're tough, think again (well surely some of you bad ass CrossFitters are indeed ultra tough), but the Navy SEALS are truly in their own league. Read the book, you'll see.

Ok, Who's gonna be the first to post up their time for the St. Patricks day T-shirt WOD?...Cause its not gonna be me...
(If you bought the T-shirt you know what i'm talkin about)
3-2-1...FLOOR!

no way.... that was unexpected hahaha.

#22 Running Strong--

You do not have to finish the Pullups before you move to pushups, etc. You can do a set of 5 pullups, 10 pushups, and 15 squats X 20 sets to equal the totals required, or any other combo that will get you there

RunningStrong, you can divide up the 100 pull-ups, 200 push-ups, and 300 squats however you like.

My preference is Cindy style (5-10-15 for 20 rounds).

Yeah partition any way means you can do all 100 then 200 then 300 or do 5, 10, 15 or whatever you want.

#22 Runningstrong

I hope you're reading it right, cause I'm hoping to break em up into "cindi" style

#22

yes, break them up any way you like

lots of folks use the Cindy-type sequence, which works really well for me too - i.e. 5PU/10pushups/15 squats for 20 rounds between runs

Crap...I knew there was going to be running. My calves are still messed up from the 5k. Lord knows I'll get stupid and tough it out. I refuse to sub for a Hero WOD, pain or not. Let's get it done

Roger that js. Thats what I thought but just wanted to make sure. Tomorrow is my one month CF anniversary and I'm stoked that this is how I get to celebrate.

All in memory of a great hero. RIP Murph. We will never forget.

10 bucks on me puking tomorrow, any takers?

#26

Second that. By far one of the most amazing books I've read.

Anyone that hasn't read it should definitely pick up "Lone Survivor". You won't be able to put it down.

#22 RunningStrong

Ya, you can do them in any order. Lots of people do it Cindy style and do sets of 5 pullups, 10 pushups, 15 squats.

I cannot wait for this one!

ty for the good news #28, 29 & 30!

I just read the book "The Lone Survivor" which is about the incident that killed navy seal Lt. Michael Murphy. It was an incredible book. Lt. Murphy was amazing. The toughest guy on the planet. I encourage everyone to read it. Words cannot even begin to describe this guy.

Anyone headed to the Level 1 Crossfit cert April 25-26th up at West Point? Accommodations in and around there are none too cheap so I wanted to see who was interested in going in on a hotel / car maybe. Contact me directly. Thanks

Murph Hmmmm - Ok, no problem.

My 1st Crossfit Anniversary

The Numbers
M/47/6’/183
Crossfit Workouts: 251

Health:
Resting Heart Rate: 41
Blood Pressure: 110/65
Waist: 32
Chest: 44

Fitness

Firsts: Last:
Fran: 9:34 4:19
Michael: 19:42 17:35
Crossfit Total: 700# 750#
Filthy 50: 26:10 19:53
Helen: 11:35 9:17
Barbara: 16:55 15:06
Cindy: 20 Rounds 28
Unbroken Pull-ups: 8 35
1 Rep Dead Lift: 225 315
1 rep Squat: 225 265
1 Rep Sh Press: 155 185

Swim: Mon, Wed, Fri: 1,500 yds
Run: Every Saturday 5-13.1 Miles
Cycle: Every Wednesday & Sunday 25 miles

Weaknesses:

None! Zero Injuries

Thank you Coach!

R.I.P.

This one's for you Murph!

#42 - Richard

Nice work! Keep it up. You are one amazingly fit 47 year old!

Comment #42 - Posted by: Richard at March 16, 2009 8:13 PM

As Kung Fu Panda says that is "Pure Awesomeness", great work man keep it up.

#42 Richard

Those are some amazing numbers. Being just a couple of years older than you, I can appreciate how amazing they really are.

Thanks Murph, for what you did, and thanks to all you still doing it.

I'll hold off on the green beer until I finish!

RLTW... (C Co 3rd Bat especially!)

I was looking at this today as a matter of fact and was like 'Hrmm...'

COME GET SOME!

I'll be scaling this, and for anyone else who cares to join me...by my year anniversary (09/25/08) I'd like to done scaling, and doing the WODs are prescribed, and only use scaling for injury/illness..its me vs. me!

BrandX- Pack level
Half Murph
1/2 mile Run
50 Pull-ups
100 Push-ups
150 Squats
1/2 mile Run
Last time 01/02/09 I did 35:23...With L! under my belt, and mi bandido WOD partner Papi Chulo, I shall be blowing that out of the water! C'mon Cookie, Carrie McG, FitMom(&Mom), JulieP, Lysa, in8girl, Raine...Grrls, let's git 'em!
Boiz- onefastbird21, eric, allie, s'more & carlox, PB, holmer, flash, rookie, goat...Do Murph proud and mess this WOD up

Let's GO..giddy-up!!

good lord....get ready to vom and still have a terrible e.t.!!

oh my God!!!!! we face the brutality again..one of the most painfull WODs...we'll hit it hard as we can here at Ecuador...

big hugs everyone have a great training i'm not good at all on this one but anyway...3-2-1 GOOOOOO

OMG..this is how we started 2009...lets get ready for tomorrow...

this is what i get for skipping the weekend...

Ughh. Last time we did it I didn't know you could break up the pull ups/push ups/squats. Had to go straight into 100 pull ups after rowing 2k. One of the most brutal things I've ever done in my life.

"Lone Survivor" was an interesting read, but the rah rah propaganda was a little thick for my tastes. It's a decent airplane read, but highly targeted towards the FOX News crowd.

Whats a decent time for this one???
Thanks Murph... its an honor to do this tomorrow!

after finishing Lone Survivor a few weeks ago, there is no way I am even partitioning this workout ever again. what Murph and his team went through wastruly heroic and awe inspiring. thanks to all of you who protect us on a daily basis.

Murph - you are the man

RIP

I'm looking forward to getting the snot bubbles beaten out of me.

Can't wait last time I did this I had to scale it put now I can finish it as RX with vest
welcome the pain and breath it out
Good luck and most important never quit

Shoulda saw that coming...

20lb vest or body armor?

But my body armor weighs 50lbs.....

JMAN #27

if you make it through the st pattys day tshirt wod without projectile vomiting then you are a beast. i wanted to try it last saturday, but i had already done two wods that day so there was no way i was going to make it through. maybe ill give the tshirt wod a try later this week. if you try the tshirt wod...god be with u :). 3-2-1-floor is right!

ive never done murph with cindy style. i always thought that you had to complete the pullups first then pushups then squats. i think doing 20 rds of cindy in between will drop my time significantly. previous pr is 41 something. we'll see how tomorrow goes.

Just got a 20lb vest so I am excited/terrified of how much harder Murph is about to be.

42:10 Rx'd

What's this st' patty's day tshirt wod you all speak of? I'm very intrigued, but I can't say I dished out any money for the shirt considering I don't drink lol. Someone fill me in!

YES! I love this one! I've always done this workout completing each exercise completely before moving on to the next, so tomorrow I may do it cindy style and see how that feels. Of course, the runs are my favorite part.

oh f my life haha. this is gonna hurt tomorrow

Does anyone have anything particularly motivating that they say to themselves around squat #275?

Jake Howard #62
I've actually been contemplating this Workout all week and seeing that I drink maybe 2 pints every 2 months, I guarantee I'll be visited by pukie halfway into the second set of burpees. I might need someone there to wake me up when I pass out every 5 minutes...and then take me to the hospital when I'm done. I predict a speedy time of 2 days for this one...Hey it never says anything about not scaling! I will post my time if and when I do the deed...until then...3-2-1 GO!!!!

Alot of long workouts lately. I don't think I've done any sub 20 since the 5K.

#61- Body armor brother. What's another 30 pounds?

richard--

way to go man. I am impressed (and embarrased) that a 47 yo man can put up those times and weights. you are whoopin my ass, and you got 20 yrs on me. you're a motivation to anyone who thinks that this is only for Navy Seals and 20 year olds.

#65...i'm gonna declare that it's for tshirt owners' eyes only, but think of what the shirt declares (green beer and burpees) and the most sadistic crossfit wod you can think of.

it's totally not a stretch of the imagination ;)

Holy crap I wish I would have actually taken my rest day!! I'm sure my face will be the same color as my shirt...green!!

JMAN

i try to do every wod as rx'ed, but i wouldnt feel bad if i scaled the tshirt wod! im gonna attempt it as rx'ed though just to see how delirious i can make myself. good luck with the wod and give me a shout when you post your time. i'll probably give this one a shot on friday evening so ill post my time. i may be stuck in the hospital for awhile getting IVs pumped into me though lol.

Richard

Very inspiring. I'm 47 and your showing me what can be done at our age. 1st anniversary will be in august. Thank you!!!!

For those of you wondering about the T-shirt WOD:

"Green Beer & Burpees"

For Time:

100 Burpes
Drink 2 pints
75 Burpes
Drink 2 pints
50 Burpes
Drink 2 pints
25 Burpes
Drink 2 pints

Post type of beer and time to comments.

Ok I definitely want to see a video of someone doing the t-shirt WOD. Maybe I'll video tape myself for the last round and send it in for everyone to laugh at.

Wowzah!

Definitely a butt kicker... the squats really sneak up on ya, dont they?

No pukie, thought for sure the run would trigger it tho...

38.16 partitioned cindy style

Oh boy.

45:52 (no weighted vest)

Did this 2 weeks ago for the first time. Whew, that last mile was HILARIOUS. Would have been fun to watch, too bad nobody saw me running in the dark snowy streets at 6:45 in the morning. Just me and my wobbly legs and the face-scraping wind.

Awesome

49.15. Pull ups were killer ....

My absolute favorite.

In honor of Muprh - I will do this one weighted straight through. No breakdown.

31:35

1/2 Murph. Miles with 50, 100, 150 in b/w.

The running was the worst part. Need to get better. Will probably start supplementing crossfit with running.

herm - Burps or Burpees

Hows Dubbs/Julien these days??

41:35 bw(no vest)
Did this at COP Terminator, RC South, Afghanistan with only bodyweight pullups, pushups, and squats. Last time did the same in the states and it took me 58 minutes.

Dubbs/Julien runs are a nice break for us, not that things here at Phoenix are bad in any way. Its just nice to shoot down to the 'country' just south of town where the air is a little cleaner and the spaces are a little wider open.

33/M/6'00"/195 Kuwait

After placing 3rd in a 5k this morning, I did this WOD as px'd. 36:52, no body armor or weight vest though. Oh, and I have the Kuwaitie crud.

Well that was.... something

67min in 10 sets of 10/20/30 (estimated as the ITB kicked in 1/3 way through the second run)

included a little lie down after the 6th set followed by a shambolic collection of single-reps and motivational crises.

Normally a main site or cathletics.com guy...thought I'd try out the CF Al-Asad program since I'm over here, too.

Warmup:
15 overhead squats w/bar
5 Muscle up progressions
20 Sumo Deadlift High Pulls w/ 1 1/2 pood KB

WOD:

"Nate"

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 1 1/2 Pood Kettlebell swings (2 pood if available)

14 rounds (may have forgotten to count one...keeping it conservative, anyway)

ROM on HSPU got sketchy toward the end. 50LB KB, the heaviest we have here in Baqubah.

Wasn't able to finish. That was good because I didn't do very well, my legs were killing me. 1.1km left.

What a nice way to wake up..........oh man!

Rip Murph

44:20 Rx'd (chest to bar pu, chest to deck pu)

Damn. This is going to make my body armor smell good!

Murph on Paddy's day...

As Murphy is probably the most common name in Cork I should have probably seen this one coming...

I think this calls for a pb this evening after a pint at lunchtime, now I wonder if they serve Murphys stout anywhere in Manchester...

ps I'm an Irishman working on Paddys day - this is wrong on so many different levels, I should be in bed nursing a hangover for gods sake!!!

m/43/185

39:14

Pack as Rx'd partitioned "cindy" style
19:42

Now to celebrate with a Kilkenny, think I deserve it after that!

hardest and most sober st. patty's day yet... live from iraq.

3M
24/m/5'11"/185
47:40 as rx'd

fish
25/m/5'10"/165
51:30 as rx'd

Just got home from work, 0550 hrs(Eastern)
Will do this when I get up, hope the rain stops, too.

This'll be my firt "Murph", can't....um....wait?

49:44 as rx'd but no body armour
Man pull ups are a time killer!!!!!!! And as someone before had said the last 1.6kms would have been funny to onlookers man I could barely lift my legs HAHAHAH and my friend actually vomited (again)

M/33/155/5´9"

32.39 (no vest). First all pullups, then all pushups and finally all squats.

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

Time: 39'12" - 4'46" faster than last time.

F/33/62kg

m/40/5'6"/142

no vest partitioned cindy style
33:45

44:19
unassisted pullups
7 minutes faster than previous

CPT RIHA IS A BEAST !
Get some!

As R'xed 50.42. Gassed on last run.

no vest

34:10

Going to attempt this after going on a little hike. Will try running but with my shin splints will probably have to move to rowing. My arms are going to kill! Guess its what I get for doing the 21-15-9 WOD on the rest day.
RIP Murph

46:39
with vest

first time with this one...wore a backpack with 20lbs of plates in it...time:32:15
split the pullups.pushups, squats into 10 rounds of 10, 20, 30
i ran the second mile faster than the first...i need to pick it up next time!

Lá Fhéile Pádraig Sona Duit!

Murph beat me up!

25 y/o 5'8" 167 with a Second Chance police vest

30:41 as rx'd

All body weight exercises done Cindy style

Pukie visited me 5 minutes afterwards :)

I'm totally spent

Happy St. Patrick's Day to you all. I go in for surgery today to have my meniscus repaired so no beer or WODs for this Irishman today. :( Have fun with Murph stay strong and if you drink do so responsibly. Erin go braugh!

m / 6' / 175

Murph as rx'd with 20 lbs. weight vest.

Time: 38:11

Run outside with hills, all squats to dynamax ball. Great WOD - Happy St. Patricks' Day!

no vest
pull-ups were a killer
90% pull-ups, 10% nose-ups
45 minutes

You know I was half expecting the WOD to be the one on the inside of the new Xfit shirt...

For Time:
100 Burpees
Drink two Beers
75 Burpees
Drink Two Beers
50 Burpees
Drink Two Beers
25 Burpees
Drink Two Beers

Post Beers and Times to comments...
lol I am torn I dont know which one to do... AHHHH!! Lol... well lets see what the day brings I guess... either way its gonna be a rough one! Good luck boys and girls!

149 5'7.5" 34 yom

with 20lbs weight vest

38:57- pr by 1:44

note to self- only 5 hrs sleep before and felt gassed before i started- diet off somehow?

47:06 as rx'd
Skipped the rest day so my arms are achin

CFWU~only back extensions and GHD sit ups for warm up.

TOP 'O THE MORNIN'!!! Happy St. Paddy's Day :)

No weight vest today....gave it up for hubby (comment # 115) GREAT JOB RUSS! :)

Ran outside-same hills as Russ, air squats were A$$ to Dynamax ball, chest/nose/thighs to floor in pushups, kipping pull ups.

TIME: 32:54 (PR by 4:31 from the last time "Murph" was done without a vest).

Looking forward to reading everyone's post!

That picture = awesome
This workout = awesome

First murph, i'll probably passout and be unable to post my time. GL all.

28:42
no vest

M/41/5'11"/185

(20 sets of 5 pull-ups; 20 sets of 10 push-ups; 10 sets of 30 squats)

52:27

F/38/5'6"/140

(10 rnds: 10 pull-ups (kipping, unbroken), 10 push-ups, 15 squats, 10 push-ups, 15 squats)

52:39

45:49 no vest

I had a feeling Murph was coming today. I'm dreading this one. My 3rd Murph! Bring It!

38:27
No vest...even though it felt like it.

Richard,

Great work. We're the same age, alot of our numbers are the same but you clearly smoke me in others. Awesome. If you haven't been to a cert do it now. I got my first muscle up there this weekend. Very motivating! With a little bit of some great technique instruction I nailed it, thanks Jon. Kids are off to school, time to honor Murph.

Sweat daily,

John J.

43:06 sub crosstrainer for run

30/m/220

45:13

Mile runs were each at 7:30 give or take a few seconds.

Crap! I knew this would happen. I took two weeks off to rest, recoup, and refit. I come back to...Murph! I did half-Murph with partitioning.

21:24

M/34/5'8"/189

43:45 No vest

did the "half murph" as scaled by brandx, which is half everything, except for the runs, i did the bike, as my knee was giving me issues this AM. i did 7.5 mins @ 100% at the beginning and 8 @ 100% at the end. other than that I did everything as RX'ed in half murph. don't know my time, as i don't know where my cell phone(which is my stopwatch) is, but it was not all that good of a time. leave it to crossfit to let me know that i'm out of shape, and reduce me to a little schoolgirl.

41/m/176cm/71kg

As rx'd

34:21 (PR by 1 second)

10 rounds of 10/20/30.

Previous PR was Cindy-style (20 rounds of 5/10/15), last time 10 rounds of 10/20/30 took me 37:05
Pushups still slow me down, the first 3 sets went unbroken, then 12/8.
I will need a long time to forget about the pain I suffered today and wrestle with Murph again. Running Murph's second mile is one of the ugliest events in CrossFit.

No vest/armour

Rx'd

26:21 pr by 2:13

10/20/30, paced more during these, 1st mile in 5, 2nd in 6, which is about a 2 min improvement.

M/41/5'6"/167

as rx'd 65:32

No weighted vest

41:00 Exactly, First mile 7:30. Cindy style partition, Pull - Ups unbroken, Push - ups mostly unbroken. Squats were KILLER. Second mile 9:00.

Happy St. Patrick's Day Everyone! I'm not much of a drinker, when I do it's mostly vino, make my own. Today however is a day for Guiness or Boddingtons.

M/25/5'9''/184

did this nasty WOD with 20lbs vest both times

did Murph last week for fun at got 54:12

This time i smoked my previous time with 43:51!!!

MY NEW FAVORITE WOD!!!

as rx'd never to weight vest off
33m 53s
first mile 7m 00s second mile 7m 39s

It freaking go time.......get some!

38/m/242

58:30

Mark: 36:25 - as rx'd
Theresa: 51:58 - as Rx'd!!! :) (no band, no knees!!)

Happy St. Patrick's Day!!!

I'm doing the green beer and burpees WOD.

Oh, and I need some help from you guys. I'm trying to organize a CrossFit/Strongman type fundraiser for the Wounded Warrior project. Anyone with ideas, please shoot me an e-mail. mdmarine84@yahoo.com

26:30 for

1mile
80 PU
160 push ups
240 sit ups

met pukie--- well almost : dry heaved for like 15 minutes

first day back after amsterdam and spain... starting to get sick with some random spanish virus

28/6'8"/218

Karen-8:13

as Rx'd - 37:38
wasnt sure how my legs were gonna be for the last mile but should have prob. knocked off 2min 38sec from it

started with no vest but ended with a 6lbs sweat vest

F/33/106

This was nasty

49:26

A true hero, and good lord what a workout!

I may have to half this. I dont want to but i may.

God bless you Murph....We will never forget

That was a lot to handle.

2k row warm-up (8:16)

.5m run, 2% grade (5:55)
50 pull ups, sets of 10 and 5 and whatever, 1st 25@64# assist, 2nd 25@70# assist (9:37)
100 push ups, sets of 10 and 5 (12:50)
150 squats, sets of 15 (11:17)
.5m run, 2% grade (6:51)

Total = 46:32

M/39/150

This Guy deserves eveyones full effort.....

w/ that said 41:04 w/ 20 lb vest...ITS HELL

Age and gender brackets posted on logsitall.com/about_crossfitranking.asp

Median all:
43:10

Median women:
45:57

Top 40-50 year olds (my favorite age bracket)
Position Total Time Gender Approx. Age Bodyweight CF Gym Affiliation
[1] Mark Cooper 27 mins 57 secs M 41 172 CrossfitDerby (UK)
[2] John Dunlap 28 mins 7 secs M 41 185 CrossFit New England
[3] Bubba Hagood 29 mins 11 secs M 46 160 CrossFit New England
[4] Mike Lane 31 mins 55 secs M 44 146 Solo
[5] Jeff Babb 31 mins 59 secs M 43 168 Armstrong Athletic
[6] David McEvoy 32 mins 0 secs M 41 158 Jeannies Beach CrossFit
[7] Maria Fisher 32 mins 41 secs F 44 118 Wasatch Crossfit
[8] Jim Craig 33 mins 9 secs M 45 130 Solo
[9] Scott Hanson 33 mins 14 secs M 50 156 Idaho Falls Family YMCA
[10] HR Huntsman 33 mins 30 secs M 44 170 My Shop

10 min on bike followed by 1 hour of Yoga.

31/m/5'10"/210

Ankle is still not ready for running. Did 1600m rows for the mile runs.

everything else as rx'd

49:10

m/29/6'1/193

no vest

as rx'd

34:28

Previous: 40:30, doing only half of the exercises

Today: 49:53 (No vest), as rx'd. Slow, but still happy. Great Workout.

Prayers go out to Murph's family and friends. He will be remembered.

God is Good, ALL the Time.

ouch.

1h11min
kipping pullups (trying, can only string 2 together)
pose running (2nd try - my calves hurt)

9min off last time - about half a universe away from anyone else (but I am going to catch you!)

m/29/6'1/193

no vest

as rx'd

34:28 pr

An experience in suffering :

as rx'd, 10kg vest, chest to bar pull-ups

48'04"

RIP Murph

I KILLED this WOD. Holy smokes...Last time I did assisted PUs so I did it same way to have an exact "compare to" score. Next time I will be kipping, 'cause now its so close... depending on how far out the next Murph is, I might not have to scale this :)

01/02/09
BrandX- Pack level
Half Murph
1/2 mile Run
50 Pull-ups
100 Push-ups
150 Squats
1/2 mile Run
35:23

03/17/09
21:14
:) go me!
*and* i had terrible insomnia and tossed n turned til 3AM. Got 4 hrs sleep, boo hiss

bw 165

last time
32:38 sans vest

this time
xtra day of rest

Did 1/2 Murph since I have a pretty bad cold...

.5 mile run
50 Pull-ups
100 Push-ups
150 Squats
.5 mile run

20:10

As rxd

54:01 w/ slick body armor

last time 1:16:16 w/ fully loaded body armor (33+#)

I spent a lot of time wrestling Pukie. Managed to keep him down. I guess drinking coffee all day was a bad idea.

M/39/6'3"/257#

Happy St. Patrick's Day to all!!!!!

2nd "Murph"
No vest 49:28
PR by almost 15+ minutes

RIP "Murph"
Thank you to all service men and women, police officers, firefighters & EMT's, and all other first responders for all that you are and do. Thank you.

CFWU
situps on steep decline
7 pullups, 7 dips

WOD
For Time:
1/2 mile Run
35 Pull-ups
70 Push-ups
120 Squats
1/2 mile Run

36:05

Great way to start out the day

no vest 52:05
pr by 10 min

RIP Murph

m/5'3"/160/29

as rxed (treadmill run inside gym)

35:37 (could be up to a minute off because of an issue with the stopwatch, but I was looking at it regularly and caught it immediately after it had stopped right after my first run)

Last time: 53 minutes (after a meal and during my off time with the diet-- I don't drink pop or eat candy except for around xmas when I visit the fam and friends and satisfy some cravings, so the engine is definitely running cleaner right now!)

Felt awesome, did cindy style, 5-10-15, did both runs in just over the time it took me to do the second run last time.

Thanks Murph,

thanks and God bless all those who have served, are serving, and will serve.

Happy St Patty's Day (coming from a 1/4 Irish real life leprechaun! Only 5'3" tall! hah)

eric gohl--
onefastbird21--

kill it boys

As Rx'd but no vest

25:53 Next time I'll have a vest

1:14:58

35/m/6'/200

First Murph, I can't believe I've always "missed" it.
50:41 Man that last mile was slow. I could do a lot better. But I'm proud of myself for not quitting when I really wanted to.

28/m/5'9"/150

Starting today, I'm back on the main-site cycle after a multi-month break for fieldwork and moving cross-country. Decided to a half-Murph, unweighted, even though I did the full thing once before.

0.5 mi
50 kipping pull-ups
100 push-ups
150 air squats
0.5 mi

28:27

It's a start. Push-ups the weakest part. Runs on a treadmill.

P.S. Penn State's Big 10 priorities are crystal clear. Their non-student-athlete gym facilities are disappointing.

47:06, about 20 seconds off PR.
Last 40 Pull ups Assisted. Really hurting on Push ups today for some reason.

Pony - way to KILL it chica! No WOD for me today - up all night with food poisoning :( BLECH! was all pysched to hit Murph hard. Still might if i feel better later. Happy St ME Day to everyone!!! Hope everyone finds their pot o gold at the end of the rainbow! I got mine !!! (SH!!!)

Fairly new to crossfit still.... First "Murph"

Modified Half Murph

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

Time: 23:48

31/m/6'6"/CF Start Jan 2009 - 250#/Current 241#
-"Its changing me.. I am becoming"

Here is the workout that I will be subbing today. It's a St. Patrick's Day tradition...

Say a toast to Murph

Lift 12 ounces- lower 10 ounces
lift 10 ounces- lower 8 ounces
lift 8 ounces- lower 6 ounces
lift 6 ounces- lower 4 ounces
lift 4 ounces- lower 2 ounces
lift 2 ounces- lower 0 ounces

repeat as many times as possible for 12 hours

Happy St. Paddy's Crossfitters!

As rx'd minus vest : 35:15.

M/18/6''/215

3rd Crossfit workout for me =)
As RX'd (No vest)

1h 3m 31s

B-R-U-T-A-L

These will be MUCH easier when I drop the 15-25 pounds.

Early St Patricks, no beer just chicken rice and veggies.

Didn't do Murph today. Still trying to get back into the swing of things so I attempted J.T. and that was a whole lotta suck. Shoulder feels like crap and I wasn't able to finish! I hate not being able to finish! Blue balls! I'll be back in it soon!

This weekend's Level 1 Cert. at Guerilla Fitness in NJ was nothing short of amazing. Everyone was great. Todd, Pat, Jon, Chuck, EC, Mike... you are all great coaches and you are truly inspirational. I took away so many important bits of information re: Xfit. The price was totally worth it.

Anyone who is training on their own thinks that they are doing it the right way until they are critiqued by a coach. You need to get your ass to a level 1 Cert if you are serious about getting the most out of the program and being safe. Not to mention the fact that you get to meet so many cool people.

It's not a boring seminar like most "lectures" would be but rather it is active learning that is injected with quite a bit of humor. I had a great time and will probably do it again along with some of the other specialty certs that are out there. Get off your ass if you've been thinking about it and just do it. I promise you won't regret it.

Thanks to all the coaches! I was great meeting you all. You guys work very well together!

Thanks to Greg and all of the Guerilla Fitness Crew in Montclair, NJ. You guys have a sweet box! I'll definitely be down there to visit you guys a few times a month.

In closing, Power = Intensity , Intensity = Xfit at MAX effort. 3-2-1 GO. GET SOME!

P.S. I changed my name below. For all those at the cert you guys know why!! HAHAHA

As rx'd

54:13

Godspeed brother!!!

As Rx'd with 8# weight vest

44:10

Did 20 rounds of "Cindy"

Last run took over 10 minutes with side ache and cramp up right leg. Couldn't breath, I have to walk up the devil hill in the mile run!

m/30/5'10/205

As rx'd without vest 42:41 PR!!!

cfwux2(.5 pullups/pushups)
burgwux2

Murph - scaled 39:27 (last time 48min)
1mile
50 pullups
100 pushups
150 squats
1mile

I've been debating whether to do this w/ or w/out vest today since I'm beat up from the last two WODs here. But I gotta go out and beat 40 mins w/ vest at this altitude some time (my PR at altitude w/ vest is 40:17 and w/out vest in 29:25), so I guess w/ vest it shall be today. RIP Murph! For you man.

24/m/5'7/143

43.42 Rx + 10lb vest.

Murph with 10# vest: 40:11

First time I've done Murph weighted. I think last time unweighted was ~36 minutes. Felt OK, but the squats had me pretty gassed as I chose a poor spot in the gym where there was not air movement so it got really stuffy with the vest on.

Runs were 7:30 and 8:35 and included the MONSTER hill that we have near our gym that Kim mentioned above.

Didn't feel like my best, but I'm pleased with the time today. You rocked it today Kimberly!

M/48/189

Scaled due to time constraints and fear that I would not see my 49th.

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

30:00

38:50 no vest. significantly faster than last times 44:42. i'm getting better all the time.

When things get tough during this workout think of Lt. Murphy and do not quit. Honor him.

When things get tough during this workout think of Lt. Murphy and do not quit. Honor him.

50:07

5 min longer than two times ago
5 min faster than last time 1/1/09

M/22/185/5'10

46:45 no vest

R.I.P.

Happy St Paddy's

m/38/210/6'0

As Rx'd 50:06.

Lots of CrossFitters sucking wind at Victory Base today. You can always spot them during a workout like Murph.

Broke them up reverse Cindy (15 sq, 10 pu, 10 pu) which at least gives you a little time from the last squat before the run.

as rx'd (- the vest, got to get one of them!)

30:56

BW 173

as rx'd w/ 20 lb Vest

36:58

Might not be a PR, but my reps were more legit this time.

#56 GWB_Worst

I am eternally grateful that this country has men like Lt. Murphy protecting it. I am going to go out on a limb and guess you have never served your country. Maybe that is why the "rah rah" attitude was too much for you in the book. I think I will go watch Fox News now.

1:20:27 no vest and didn't partition the PU, push ups or squats.

M/6'0"/33/194

I'm wondering if anyone has any suggestions on how I can get through the rest of today without being worthless. This WOD really took it out of me, but I'm a business owner and I need to be lively throughout the day. I'm 3 months into Crossfit, my time was 65 minutes as Rx'd, and it was 65 minutes of intense panting and pain. I feel like i just ran a marathon. I ate some carbs,protein, OJ, banana, but i still feel like crap. Any suggestions?

42/F/5-2"/115#
1:03

m/26/5'8"/aprox. 140#

39:55

Through the chilly streets of downtown Boston. No vest. Pull-ups, push-ups, and squats partitioned Cindy style. Lost some time on transition into and out to of they gym.

Last time was 46:21 on a dreadmill at 2% incline.

(32,23)

1 hour 4 mins, no vest, otherwise as rx'd. having started crossfit about 2 months ago, i felt real good about being able to do all the pullups legitmately & completing the workout;despite taking over an hour.

my running needs to improve since first mile took 10 mins & final mile took 14 mins.

overall really pleased with my performance, but still noting the room for improvement.

Feel awful this workout is Nasty!!
Rx'd
47:20 no vest
A@$ to ball. Thigh and face to floor on pu's Band with kipping pu's! All pushups on toes I wanted to drop to my knees soooo bad. Run out side with hills. Can't wait until the kipps are faster was able to do some without the band yipee!

Hey Pony...

Did you know that there is a box opening up in Westwood???

well.. felt crappy today...
41 flat with 20lb vest....
slooow yuck!

gotta love the hero wods

not quite Murph, but very effective:

http://www.youtube.com/watch?v=jxhgUe1HZOQ

It killed me.

Made it through:
1 mi.
100 PU
200 PushUps
210 squats...
Didn't run the last mile

Then walked home from the gym. (32:20)

this one will leave a mark!!

I am new to crossfit. Have done a couple of the WOD's. I definitely don't plan on using a vest, but am I supposed to use a bar or something for the squats? or just use body weight?

#197 Business Coach MN
Are you on the Zone? if not try that (which won't help you for today). In the meantime, lie down and sleep for an hour (beats gallons of coffee). Drink a lot of water!
And - seeing that you are a business owner - employ people to do the work for you :D otherwise, what is the point ;)

as rx'd
50:10 w/body armor

M/19/5'11"/165lbs

Half Murph
31:10
Running still needs work

Hey Juro,

What's "the Zone"?

------Half Murph----

22:48

44:57
20lb vest

1 hour 18 min with 20lb weight vest

20 pound body armor? Well, I guess pogues do crossfit too. My body armor weights at least double that with full combat load, radio, and all the other required trinkets.

Did this at home - 51:25.

The "Cindy" - 32:25

as rx'd
49:45

F/30/5'6"/130
36:41 - as rx’d, no vest (PR by over 10 min from scaled Murph in August!)

F/50/5'6"/135
treadmill and 20# pull-up assist
44:30 first Murph

M/50/5'11"/174
treadmill, no vest
39:22 cut 10 minutes off January time.

44:41
20 lb vest

Last run was brutal.

#211 Business Coach MN
The Zone diet - interesting approach to create a hormonal balance when eating enabling your body to have more energy (VERY! short version). Check out the nutrition entries in the journal. Or just use Google.

Runs outside
kipping pull-ups
butt to ball
chest to deck

All with 10 lb weight vest.. Next time going for 20lb.

37:17

Awesome time Tony, so there is Eric and Mine goal for the day.... OH BOY!

Eric its a bad ass shirt for sell on the Xfitt website! Check it out, YOU WONT! hahah

OK first time weighted MURPH and I had to cut it short due to the Army's needs.

Got in 7 rounds of 10,20,30 and both miles
with a slow time of 45:36 the Push-ups with the weight got me.

#221 Juro
Thanks! I'll check it out. I suspect that since i do my work outs right away when i wake up early, without eating anything, that my lack of any food in my system is part of my problem. I'll look up the Zone diet.

35/M/78kg

35:00

25/m/5'11"/177
As rx'd
Cindy style
45:15(PR)
Anyone have an idea how many calories you might burn in this one?

Thank you for all of your congratulatory emails.

I will be 48years young next month and I will be attending the next S. FL cert the next time one is scheduled.

Have a great day everybody.

80# assisted pullups
7 rounds + pullups completed

Absolutely miserable! started with a 6:30 mile, then finished with a 9:30... that last mile was the longest in my life!

Made it through Half, Ran one mile, then did 50 pull ups, then 100 push ups and 150 squats. Then had to go back to work. 34:35

43:18
With vest
Pull-ups dead hang
Great Workout!

My first time with Crossfit today, this was really exhausting.

Total of 72 minutes
1 mile
120 Pullups
220 Pushups
320 Squats
1 mile

#227
Q. "...how many calories...?"
A. All of them!

As RX'd w/ 26.5lb vest (but w/out air ;)
38:48 (PR by 1:29! Old was 40:17)

For you Murph!

Partitioned as 20 rounds of Cindy (assisted Pull-ups), bracketed by 2 1 mile runs.

58:13

Oddly, I enjoyed myself immensely.

As rx'ed w/ 20 lbs. Vest
34:33
Great workout for a great American.

M/162/26

As Rx'd (plus 20# vest):

34:30 on the button

Happy St. Paddys
Gonna have to leave the T-shirt wod until saturday cause of the kids but Im looking forwards to meeting Murph today. However we'll see how I feel about him when I am done I suppose.

f/49/5'9"/140
Don't normally post here but instead use the CF Message Board Workout Logs but I'm pretty stoked at getting my first Rx'd Murph!
Time= 41:20
Cindy-style partitioning.
I couldn't do a single pullup a year ago. Not one. For those of you thinking you'll never get there, keep after it! If I can do this, anyone can!

assisted pull ups
55 min

#207 That would be body weight squats.

First Post.

58:38, as rx'd

33:57 Rx, HUGE PR!

did Murph as rx'd
no weight vest
28.55 (pr by 3.19)
1st mile-5.34
2nd mile-7.15

36/m/220/5-11

I think this is one I need to do in a group. Just cant seem to keep the intensity by myself.

Treadmill run at 6mph, I couldn't keep pose at 180strides per min running that slow. but I can't run a mile any faster.
Cindy Style
Pullups easy, pushups hard, squats neither here nor there but they should have been faster.

54:15

Murph as Rx'd: 28:50

Happy St. Patrick's Day

#221 Business Coach MN
Definitely, have a glass of milk and some nuts - at least.

I am an idiot. I ran 800's instead of miles on either end.

M/49/151/1-1-06

CFSB "b"

Deadlift
235 x 3
260 x 3
275 x 3 (ties PR)

200 x 20 (ties PR)

WOD
5 RFT
Row 500M
10 Box Jump 24"
10 WB 25#

20:35

Some form of "Murph" in the next couple of days.

Ouchie! Been doing crossfit for about a year and never done this one. I always decided Murph days were my rest days haha.

As rx'd about 40 min. I was in a gym and had to move around a lot to use the equipment. Almost died from the push ups.

"Half Murph"

25:34

12: 45 as recommended

Brad john son what did u run 4 min miles? leaving you with 4 mins to do 100 pull ups 200 push ups and 300 sqauts.. DANG SON!!

w/ 15 lbs vest

7:10 mile
10 sets of 10/20/30
8:45 walk/jog/run

total ~ 38:40

Happy St. Patrick's day ladies and gents.

#215

Well aren't you awesome. Nobody here cares that you're not a "pogue" and your gear weighs a lot, so check that cocky attitude at the door.

There are plenty of BTDTs on this board.

39:00 as rx'd

I am new to crossfit. Have done a couple of the WOD's. I definitely don't plan on using a vest, but am I supposed to use a bar or something for the squats? or just use body weight?

Comment #207 - Posted by: Scott at March 17, 2009 8:28 AM

Welcome to CrossFit! If the WOD ever says "squats" without it saying "back squats" or "front squats" it is body weight squat. Don't underestimate them though. If you're going through the full range of motion, 300 can kill.

2k run
100 PU
200 PULLUPS
300 Squats
2k run

no vest
46:15

not to bad..def better next time and prob do mile instead of 2k see how I match up.

35/M/150
No vest
Partitioned 10pullups,20pushups,30squats X10
36:05

Only a couple months in doing crossfit. By far the best workouts I've ever done. I have had to downsize the workouts a little but here it is.

1 mile run
50 pullups
150 pushups
200 squats
1 mile run

32:45

Richard:

Thanks for representing the "old guard" so well.

49yo bingo

mile run 30 pull ups 60 push ups 90 squats mile run 31:04. I still cant finish this yet but I will soon.

25/m/5'11"/202
44:27 w/20# vest
Run 1 mile
100 pull ups
200 push ups
300 walking lunge (had to sub for squats...knee doesn't like deep squats at the moment but walking lunges don't bother it)
Run 1 mile

M/46/6'/175/7500'

38:13
Runs on treadmill, Cindy style, no vest
RIP Murph

Pack:
Half Murph
For time:
1/2 mile Run - 3:34
50 Pull-ups
100 Push-ups
150 Squats
1/2 mile Run - 4:11

34:55

Burned all my time in the squats. I thought that was going to be my fastest part, but boy was I wrong. I was pretty tired by the time I got there and could only manage 20 or 25 before needing a break. That made 150 go really slow.

m/41/179
33:28 PR

38/m/5'11/165

1/2 Murph
840m Run, split pull-ups into 5 and push-ups into sets of 10
30:44

m/38/190/70"

WU: run 400m
CFWU x 2

WOD: Murph, no vest, otherwise Rx, Cindy-style
1 mile run: 7:27
transit downstairs to PU bar: 0:53
20 rounds Cindy: 14:52
transit upstairs to track: 1:06
1 mile run: 8:49

Total time: 33:08 (PR)
Compare to 090101: miss--- :(
Compare to 080825: 39:24
Compare to 080502: 46:45

Post: lay on floor...

Lack of running over the winter shows

48/male/6'/199/week 19 CF

Unscheduled rest day..Murph tommorrow!

#238 Christin Street - way to hit it, mama! Been reading your logs for a while - truly inspirational :)

31/M/190

as rx'd - 42:21

I thought I've done this since 5/2/08 but couldn't find it anywhere.

62:51 on 5/2/08

M/29/185

NO VEST

TREADMILL RUNS

37:55

35:39
whitout vest

41:44

last time 42:11. This time the run was outside which is always better

As Rx'd with 20lbs of ankle weights in a backpack.

This was my first weighted Murph (fantastic workout) and the backpack threw a lot of extra momentum to the sides during the run. Going to purchase a vest for sure. Great job to everyone who finished!!!

1:15:56

M/39/5'8"/184
As rx'd minus Armor
1MR 7:00
100 Pullups
200 Pushups
300 Squats
1MR 8:57
total time 50:06
No Cindi just pushed through the reps
Cheers and Happy St Patrick's Day

29:45, 1/2 murph, 15 lb. belt, hands forward pu

been doing crossfit for a week now, been sore everyday of it too!
did 1/2 of murph, 28:25, almost hurled, still might!

Im doing the St Patties Day work out when I get off work. It will be recorded by my beautiful wife Ashley, I will forward the video to whom ever wants a good laugh......wish me luck!

f/40/136/5'0

slightly modified Murph (although not by much)

1.7 mile run
8 sets of:
12 pullups (standing on blue band, total 96)
25 pushups (real pushups, NOT on my knees, total 200)
37 squats (total 296)
.9 mile run

Total time: exactly 1-1/2 hours

My brain was getting foggy by the end.
The pushups were by far the hardest part.

37:46 - No vest. I can't wait to see how many people wore vests and crushed me.

M/34/5'11/185

34:58 as RX'd (no vest)

PR

Oh my lordy!! My first Murph, been doing for a week, do you ever stop shaking afterwards?

“Murph” Pack: Half Murph

I did a combo of the two:

For time: 42:12 no vest

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

C: 48:30
B: 52:00

Ran 2X around Frasier Field ~ 1 Mile
Gate to the tennis court has a thick bar, covered in chain link fence haha. That was nice. Beautiful day out to air out my pasty bod.

Cluck, Cluck, Cluck.

F/25/5'0"/120 lbs

47:16 as Rx'd (knee pushups though)

That's the most pullups I've ever done in one day and a PR by 7:30.

ps. I did it in 53:52 after my first week of doing crossfit, is this really bad??

1mi run: 6:25
100/200/300 (cindy style)
1mi run: 7:54

total: 31:40

1st time partitioning vs. straight through.

M/36/67/246

54:51. First time.
Mile - 8:50
5/10/15 x 20. Assisted pull-ups 40# to 112#.
Mile - 9:57

This was a killer workout that I've been looking forward to. I read the book a while ago. Here's to you and those like you, Michael Murphy.

Scaled to half-Murph:

1 x Mile Run
50 x Pull-ups
100 Push-ups
150 Squats
1 x Mile Run

38:42

M/39/6'1"/249

Ah I should say, partitioned reps 10/20/30 for 10 rounds. Shoulders/abs/chest super tight for second run, had to walk about 200m.

I wanted to start CF on a Monday, but yesterday happened to be a rest day.

So this is my official 'first day' of CrossFit. What a workout!

26m/5'11"/170

Mile Run
10/20/30 version of Rx'd
Mile Run

41:11

Pullups/pushups piece of cake... i hate squats!

Thanks for a great first day WOD, I can't wait to kill this time next Murph!

28 m 175
as rx'ed
37:40
did a 10-20-30 partition instead of my normal 5-10-15 and I was about 2 minutes slower....any reccommendations on how to partition?

treadmill/ no vest

57:29 (pr)

2nd Murph

Last time about 55 mins

today 46:46

Missed JT on sunday so I did it yesterday and it killed my chest. Made for some brutal push-ups today, had to scale to knee push ups after 100.

37:46 cindy style last time did it straight through and took 54 minutes my favorite WOD

First time doing Murph. 37:01. The last mile killed my time. Excellent workout.

30:21 (new pr) Today is 1 year anniversary of knee surgery.

Just realized I did 105/210/315.

1mile 6:56
5 sets of 10/20/30 1:20/1:10/1:30/1:24/1:48
11 sets of 5/10/15 1:24/1:38/1:39/1:24/:42/1:15
times are for 2 sets except the :42
1 mile 8:05

Legs felt like boards during the second mile.

M/31/190

37.44

last time was 33.54

No west
48:24

no vest 61:14

#227 – over 1,000 calories

This was my first timed Murphy, 46:21. I did not stop my heart rate monitor after the last mile ( which was 10 painful minutes) only after stretching ( and laying on the floor catching my breath) about 16 minutes after the WOD. Calorie counter was at 1029 plus and my heart rate was still 111.

42:15 PR

5 mins better than my previous PR, smoked though

40:27 w/ 20lb vest

M/31/5'10"/188
52:41 (new PR)

m/46/179
Murphy rx'd 50:58

M/43/#170

As Rx: 35:10 (no vest)

PR by 3 minutes. Only change in training was recent change to Paleo diet - stamina just seems so much better.

M/23/5'6"/175

1/2 Murph - 21:34

23yom/68"/180lbs

WOW!!! 50min thanks to the extra weak sauce i had for lunch. i'll be sure to punish myself with a hot iron or maybe a cat o nine tails. doesnt matter what i use just know that there will be blood involved!

23/M/175/6'

As rx'd 35:10

I chose to do strict dead hang pullups of course.

47min -- very tough!

My first attempt at a CF wod and having thought i could do it fairly easily (maybe struggle with the pullups) it COMPLETELY kicked my arse. Much respect for you guys that can pump out these wod's. Be a while before i'm at your level i think.

WOD - 42:36 (Eirinn go brach! - an extra 10% on the cals in honor of my patron saint!) [50y/m/10st12/70"]

35:29

PR is 34 something but used more asst. on pull ups. Today, using second to least possible asst. Arms sore from yesterdays 21-15-9 wod. First run after bronchitis deal. Felt good to run again. First mile was 6:30 or 6:40, don’t know about 2nd.

Happy St Patrick’s Day everyone!
Erin

22/M/202/6'0"

56:12

Almost had an encounter with Pukie the Clown. Wouldn't have been my first (or last) on St. Patty's Day, just my first CrossFit induced. We'll meet later this evening.

someone at crossfit is trying to kill me,,,,,more push ups? i cant move my arms

Scaled way down due to time constraints and shoulder rehab.. 16:10

.5 mile
30 PUs
60 PushUps
100 Squats
.5 mile

Going to take my time rehabbing the shoulder injury this time...hopefully for the last time.

no vest

48:10 (pr)

25/m/164

murph as rx'ed (no vest):

1mi run
10 rds of 10 pullups,20pushups,30squats
1mi run

35:13 HAPPY ST PATS!

m/43/74kg

45:05 as rxd PR by 3:50 mins

WOD was changed at the CF gym to below. Let say that it was not much better.

200m run
20 box jumps
15 Hanging Squat Cling
200m run
15 Box jumps
12 HSC
200m Run
10 Box jumps
8 HSC
200M Run
9 Box jumps
4HSC
200M Run

Time 15:45
Almost beat out some of the men.Only been doing CF for a short time. Hopefully my time is good.

First Murph today

Punishment for going on a run this morning. Im going for it though

3...2...1...

M/22/72"/175

35:49

First time doing Murph. Killer workout!

M/33/5'10"/193

"Mountain" Murph - 43:13(PR)

Last time was 55 min.

2 months on the Zone, so I checked my numbers again this morning vs start of 1/14/09.

198 to 193
19%bf to 12%bf
Pounds fat loss since start = 12.4 lbs
Lean mass gained = 8.3

I continue to be amazed at the effectiveness of this diet. The 8lb muscle gain is the most amazing part of it for me. That's 1lb/wk on what conventional mass gain diets will tell you is not nearly enough protein, while at the same time losing 1.5lbs/wk fat!

#321

Hey Matt,

I was wondering how many zone blocks are you doing?

I wish I had those kind of results.

Thanks

seeing some great times on here,but are all of you vested up?Hmmmmmmmmmmm?ok enough with my time envy :48:32,with a 35 tac vest,did J.T yesterday,shoulders chest and tris hurt everytime my arms had to move.There is not a single muscle in my body that hasnt tapped out right now(other than heart of course).
God bless our troops,thank you Murph!

48/m/190

With respect to Lt. Murphy, thank you.
Row vs Run everything else as Rx'd. Bad day, pushed hard for the Murph. 41:10. Over two slower than last

a rxd
44:30
This kicked my a$$ but I still loved it...

F/37/124
Murph- no extra weight.
Runs on treadmill. 41:24
ran my first mile in 7:50 and couldn't catch my breath from there. Last mile was just shy of 10mins. Glad it's over... was not expecting this one today! Go get'em girls!!! Looking forward to seeing more times:)

M/37/6'2"/198

Push ups on knees.
Grips on hands.
Everything else as rx.
First mile was a 6:59.
37:04

M/32/190 at 5280' elevation
that was rough. I feel like crap now...
as Rxd 39:44
ran 1st mi in 6:25
I TOOK ME 25 MIN TO GET THROUGH 100, 200, 300
2nd mile at a 8:52 pace and I stopped to walk in the middle for a total time of 39:44
average Heart Rate for this 172
This felt harder thanI thought it should. I've been doing CF endurance. I think I need a day off.

38:55

Runs on treadmill.
1st mile: 7:03
2nd mile started aroud 29:00
Partioned the middle with squats more favored at the beginning, usually doing them in sets of 20 at twice the interval for the pushups and pullups, which I did in sets of 20 and 10, respectively.

m/42/204/5'11"

butterfly pu, 10 sets no vest
52:36

33/m/215/6'5"

44:00

m/35/217/21:53

1/2 Murph.
21:53

Recovering from Sat. River Run & Monday's J.T. No excuses...just a personal note to self.

As RX'ed w/ black SWAT vest.

Time: 48:53

rxd:

35:33 (PR)

29/m/185

49:55

Done with 20 lb. vest. Huge PR.

47:18 as required - no vest

40:46
4 mins behind PR
did not help that my rest day was full of push ups, pull ups and squats... or I just sucked it up today.
20 rounds of 5,10,15 no vest
next time I think I am going to try 10 rounds of 10,20,30

54:12, wore 20# vest, way off my PR but a good day to be outside here in the Midwest!

45:43

I think I did an extra lap in the beginning.

BRUTAL! My legs felt like bricks on the last mile.

43:34
run on treadmill, no vest

My respect for all heros, rip.
Murph is a very hard wod but i like it a lot, this going to be my 2nd.
Last time we use a Cammelback with 20 pounds and feel to much weigth in the rear, i think we gonna atach part of the load im the front, let´s try!!!!

M/43/6'/195

"Murph" as Rx'd

67:25 (looks better on paper than 1:07:25)

Wile looking at the posted times and seeing how fast some...errr...most of you are, I thought I may have done the WOD wrong. Plenty of room for improvement. ;)

The thought, that ran through my mind while doing this, that kept me going when I wanted to quit:

"I can sacrifice my body today, Murph sacrificed his life for ever."

Thank you, to all the men and women who have stood for freedom and made the ultimate sacrifice.

m/35/5'8/151

"Murph" as rx'd w/20lb vest 47:36.
Im so spent!!....

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

33 min

Started out with my upper body completely soar yikes. Had to warm up a while to get the courage up to do this one again.

Had to run on the tread mill, it was pouring outside this morning. That added a few seconds here and there.

1 mile run.
100 pu (Broken to sets of 15's and 10's)All kipping. NO RIPS in m hands Yeah! Still healing from the towel PU's

200 push ups (Broken up same way I did PU)
300 squats first 100 broken 50 25 25 second set 25's third what ever I could get. Getting the legs to move for the run, Priceless~ I'll feel this one tomorrow~
1 mile run
time: 43:52 almost 1 min longer than last time. I will say it's due to the tread mill and being so darn sore. I'll PR this next time for sure~

This is the first CrossFit WO I've ever seen that I actually have a hope of completing . . . wait, 20-lb weight vest?

Never mind.

Murph 1/1/09: partitioned in halves, 25 reg PU's, 75 jumping PU's:
Time: 41:21

Today: as rx'd, partitioned Cindy style, chest to bar PU's, chest to deck push ups, and a2a squats
Time: 39:04

Only one broken set of Pulls and Pushes somewhere in the middle (broke concentration to watch two girls behind me trying to do pull ups and had to resist the urge to shout tips at them!), just missed my goal of a 20 min Cindy. That last mile was BRUTAL, but the walk to the car was worse. One foot in front of the other like I'd never walked before.

Thanks, Murph :)

53.30 without a vest and on a treadmill. This is 25 minutes faster than my last one and almost an hour faster than the one before that. I'll be going sub 40 next time.

CFWU x 2 w/ halves on pushups/pullups; pressed for time
NOT as Rx'd

C2 Rower for 8 minutes (1.9KM); calf strain
100 PU
200 PU
300 Sq

No time for last 8 min row, with the additional 8 min would have been w/in a minute of my last time.
32:39

58 minutes

1st mile was 8 minutes flat on a treadmill
20 sets of 5/10/15
2nd mile was brutal, had to slow down to about a 10 minute mile

This is my first crossfit workout, and I feel amazing once I got some food.

As rx'd with 20 lb. pack, 38:17.

This is about 25 minutes faster than my last weighted attempt in October, about 2 minutes faster than my last unweighted attempt back in May.

Pretty happy with the progress, esp. on pullups! But it still hurt, big time.

This is as good a time as any to say thank you to the military, LEO/first responders among us, for everything you do, every day.

M/25/135/5'11"

58:31 w/ 10 lbs vest
push-ups on parallettes
Knew it was going to be rough bc first mile sucked

scaled:
1 mile (8:30)treadmill
cindy-style
50 pull-ups
100 push-ups
150 squats
1 mile (12:00)treadmill
no vest
51:00

As Rx'd aside from pushing a stroller the first mile with my 16 month old in it. Had to get this one in though...you can't skip a wod like murph.
Partitioned sets 10-20-30 then some 10-10-30's...then one set of 20 push-ups with a 23lb kid on my back.
Splits:
Mile 1(with child)= 7:53
Pulls, pushes, and squats= 25:37
Wait for partner to come back from run to watch 23lb. kid= 1:56
Mile 2(without child)= 6:20
Total time= 41:48
Sunny and 78 degrees in the STL...Can't beat it!

cfwu
bwu
WOD Murph rx'd
47:51

47:52 (pr)
20# vest
CtB Pullups
CtDeck Pushups
A2A Squats
partitioned 10/20/30 for 10 sets, will do it cindy style next time

55:32.

This was my slowest time, and I didn't wear a vest. I also partitioned to 5 rounds of 20/40/60, where I usually do 5/10/15.

I found myself having a hard time focusing and wanting to quit often. After reading Lone Survivor, I know that-- unlike those guys-- there IS quit in me. My workout seems to be more of pushing away that desire to give up than of pushing myself to keep going.

Hoo-ya, Murphy.

that sucked

35:47 pr by almost 10 min felt strong
no vest

m/41/160

1/2 Murph

20:21

37'12"13
Partitioned
10,20,30
10 rounds

Thank you Murphy and to all members of the military for all you have given.

As Rx'ed (no vest)

55:43

1 mile
10 rds of 10/20/30
1 mile (running on fumes)

37:28 (PR)

compared to: 44:44 on 1/9/09

then played 15min of basketball after that; what was I thinking (as if Murph wasn't enough)

GOOD TIMES AS RX'D

Just getting started with CrossFit. I never even heard of CFT before 3 weeks ago. I've been doing some kind of training for a long time and mostly tri trianing the past 7yrs. These are some of the most intense workouts I have ever done. MURPH was brutal. I'm turning 52 on thursday and always like to start off a new year in better shope than the last. I completed as rx'd 39:55. I haven't seen many posts by folks over 50 is this a decent time? Keep 'em comin'

Rx'd
1 x Mile Run
50 x Pull-ups
100 Push-ups
150 Squats
1 x Mile Run

42:27

M/39/5'10"/195

One of the hardest workouts so far "running the gauntlet"

Damn I did it all wrong

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

49:58

Kinda mad I didn't remember it this morning after reading it last night.

Long time since I've done Murph, good to be back at it though.

42.14
155 bw
ran on tredmill (damn Wis. weather)

m/27/155/5'8"
47 minutes (did 4 rounds at 15/30/45, then 4 at 10/20/30, first mile at 5:55, second at 7:33)
ser props to those of you doing this with vest/armor

30# vest as rx'd
28:14 pr

55 min
First time WOD: Run, slow-and had to wait a little because of a line at the mill.
Did 100 meters of ellipse maschine during brake, and only 1500 meters jogging after that.

jk..........thought maybe I'd stir up the "posers"
1/2 murph
38:45

36:01 NO vest. My body Amrour weighs close to 60 lbs with ammo and weapons. I will throw it on when I get a sub 30 minute time without it. Making progress, the first time I did this WOD over a year ago I got like 50 some odd minutes.

Murph WOD MOD, all done outdoors on measured course, w/out vest:

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

44:00

Mile runs--7:36/ 9:30

Don't know how this is 19:00 slower than last time, except that last time I used a treadmill. Still.

m/42/165/6'

36:17 (no vest)

last time: 35:44 :(

As Rx'd (no body armor):
29:32 (PR by 8:28)

Partitioned into sets of 5/10/15.

32:50 (PR)

Chest-to-bar BFK pull-ups. Felt strong but my kip is still uncoordinated. The rounds were broken up Cindy style. Push ups were chest and chin to deck.

2ND Time doing Murph..kick by ass but I got an ok time I guess.

31/M/165/5'4" time:38:00

1st ever "Murph"

46:26 No vest

Broken into sets of 10-20-30

m/26/211/5'11"

50:09

Ass kicker!

47:40 as rx'd w/ 20# body armor.

1st time doing a true "Murph"!!

Happy St. Patty's Day Murph!

Happy St. Patty's Day my fellow Crossfitters!!!!

As Rx'd with partitions of:

10 rounds of

10 pull ups
20 push ups
30 squats
w/ 20 lb vest

53:33

m/38/5'10"/167

50% Murph 1/2 mile, 5 rds: 10 pu's, 20 pushups, 30 squats, 1/2 mile

17:34 PR, (by 8 mins)

CFSB wk 3. Avg HR 179, peak 190, rec 55.

as rx'd
w/20 lbs

44:51

Ok, I've been perusing the Crossfit WOD for a week now, fascinating stuff. Starting today, had to cut this one a bit short because I'm out of shape. I suppose this is where you confess you are weak.

Run/jog: 9:30 mile
100 pull ups: ~35 minutes
200 push ups: ~40 minutes, lol started to die a little bit here.
300 squats: ~30 minutes, totally sick.
Run/jog: no.

I just tried to drink a glass of milk and spilled it all over the place. Yoga tonight with the girlfriend is gonna be rough.

Thank you, I'll try again tomorrow.

54:08

had to break up the last 50 pullups in sets of 10 interspersed between pushups and squats.

0:00-7:00...1mi run
7:00-12:00...50 pullups
12:00-32:00...200pushups (+30 pullups)
32:00-46:00... 300 squats (+20 pullups)
46:00-54:00... 1mi run

M/46/5'6'', 160
As rx'd, broken up Cindy style, no vest

45:34

I bought the St. Paddy's day tshirt and don't know what the WOD is...any clues?

nevermind...I found it! hahaha

I'd like to see video of the 12 minute Murphy... anyone?

As rx'd, no vest and happy I didn't have one!

35:03pr

PR by 2:18 (compared to 37:21 on 1/1/09)

Partitioned into 10 sets of 10 pullups, 20 pushups, 30 squats. Took a 90 second break (clock running) between sets 7 & 8. Ouch.

49:42
as RX'd
+ 3 pints of Guiness

6ft/193 lb/m/36 yrs old

1 hr 53 sec
As RXed (no vest)

I did not partition "Cindy"style ... instead I did 1 mile, 100 pullups, 200 pushups, & 300 squats, 1 mile in that order ... legs nearly exploded!

All strict form.

Semper Fi!

PS Maybe I will try Cindy-style partition next time. Seems a lot of you did that & my partitions (see above) were getting really tough by the end, especially the last few sets of pushups.

Recovering from the flu is going to take longer than I thought. I only made it through half of the WOD today. It took about 31 minutes. #1

M 49 183lb

half Murph 31.34 3 mins faster than last time can't imagine full murph

#90 made me cry laughing as so how I felt

M/19/5'8"/151lbs

41:38. This was my first time trying chest to bar pull ups. I made it through about 20 of them before I couldn't (or felt like I couldn't, anyway) do any more.

Down 7.5 lbs due to the flue and not being able to eat. Hopefully I'll be back up around 160 in no time.

Hopefully.

49:42

1mile run

100-asst pull ups
200 push
300 squats

waited 15minutes for a treadmill to no avail, had cooled off by then and was still waiting

Haven't ran in years. That was the tough part

CFWU (65lb OHS, 5 MUs instead of PUs/dips), 65lb squat clean drills.

As RX'd (3 rounds 10/20/30, the rest Cindy-style): 32:53 (pr)

Terrible sideaches when I started the last mile. Awful. Can't wait for the next time, to get sub 30!

Take care!

no warm up

"Murph" no vest

39:45 PR (40:36 last time)

Tried a different partitioning
20 rounds of 5 pullups, 5 pushups, 5 squats
20 rounds of 5 pushups, 10 squats
Did all pull ups unbroken except last 2 rounds.
Did all push ups unbroken. This is why I tried this partitioning method.
Did all squats unbroken in 1st 20 rounds, then some broken rounds in last 20.

Added a couple of bonus rounds in there. I think I lost track of rounds. I'm pretty sure that I
did more than required, but I don't know for sure.

Went faster but didn't really like this way. Will go back to Cindy style next time around.
The last run has to be one of the longest runs of any of the workouts.

M/48/5'7"/170lbs
47:44
It was the running that slowed me
Pretty new to this Cross Fit but loving the heck out of it so far. This was one of the toughest for sure

M/24/5'6"/160

No vest
47:48

I love-hate Murph. It's more push-ups in a day than most people do in their entire adult lives...which is sad, really.

btw-did 100 200 300 straight-that is tough.

50% Murph 1/2 mile, 5 rds: 10 pu's, 20 pushups, 30 squats, 1/2 mile
Jim 49/M/165 19:08
Mark 29/M/225 28:06

rx'ed...un-partitioned

54:46

41/M/148

as rx'd
44:55 (runs are my weak link esp.the last mile)

46/M/6'/185

MURPH AS RX'D TIME: 35:22

NO VEST...REGULAR MURPH IS GOOD ENOUGH.

DID SETS OF 10 PULL UPS, 25 PUSH UPS AND 50 SQUATS UNTIL 100, 200 AND 300 WAS DONE.

KIPPING PULL UPS
CHEST TO FLOOR PUSH UPS
BUTT TO D-BALL SQUATS

CAN'T YOU SEE

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

1 hour 07 minutes 06 seconds as rx'd with 20 lb vest.

pr by almost 15 minutes.

50:34
10 rounds 10/20/30

M/24/158#/5'7"

A little better this time.

As Rx'd
1 Mile (8:09)
10 sets of 10, 20, and 30 respectively (34:30)
1 Mile (7:03)

Total time: 49:42 (PR by 6:24)

32/m/156

haven't crossfitted in a month, and i could tell during this wod..

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

36:52. last time as rx'd 43:27

24/m/175

As Rx'd

33:30

pr by 5:24

Instead of running, I did a 600 yard swim first. Not a good idea.

with 20lb vest 32.34

did this without vest last August in 28.40.

52:23

1 mile on treadmill
4rnds:
25 pullups
50 pushups
75 squats
1 mile on treadmill

could have finish around 49min but I kept getting a side stitch and that kept slowing me down.

maybe next time

Half Murph

1600m run
50 pullups
100 pushups
150 squats (partitioned cindy style)
1600m run

31:51

1h28m13s with a kevlar vest. the vest damn near doubled my run times!

cfwu x 1

8 laps + stairs

20 rounds:
5 pullups
10 pushups
15 air squats

stairs + 8 laps

30:29

previous 1/2/2009:
44:21

Murph - you must have been one tough man. Thank you.
Cant do this as rx'd - thats my goal for 2009.
1 mile run 8:30 (good time actually for my super hilly subdivision)
50 pull ups with band assist (just had no will power today for regular pull ups
100 knee push ups
200 squats
.5 mile run (darn kids interrupted me!!!)
36:00
can't wait til I can bang out good push ups. another 2009 goal

age 19 bw 170
41:08 done straight through

*note to self don't EVER do pullups on goalpoast again. i no longer have any skin on my hands. probably the worst tears i've ever had

22/f/5'1/125

Subbed erg for run, everything else as Rx'd.

37:58

Partitioned 10 Pull -ups, 20 Push-ups, and 30 squats by 10 rounds.

Kinda as rx'd

each run was 1.4 miles

and I completed it in 1:17:54

not very quick but honored to have the chance to try

ty murph!!

as rx'd 49:46

33 yom 220 bwt
bike 10 miles

"murph" (sans 20lb weight vest)
partitioned cindy style
time: 43:21
ten minutes better than my previous outdoor time in august.

bike 10 miles home

100 Pull Ups
200 Push Ups
300 Squats
Partitioned 5/10/15

40.26

1 mile run
50 pullups
100 pushups
150 squats
1 mile run
With 20# vest

40:05 (cindy-style)

Ai-yai-yai! what a day!

Last time (also the first & only time) I did Murph was May '08, when I had a green band strung across my power-cage for pullups. Took me 1 hour then, and both runs were 12 minutes..

This time, total time was 1:10:09.. which seems like I went backwards.. BUT!

I GOT MY KIPPING PULLUP!!!!!

Totally shocked the heck out of me. Had to do them one by one, and managed chin over the bar on about 2 out of each set of 5 (otherwise it was close but not quite over). Did 12 sets of 5 like that, then ripped my right hand, so I switched to jumping pullups for the last 40. Thank You Jason Khalipa for getting me off the bands!

And my first run was 10:00, second was 11:19..

Considering I was planning to do half a Murph today thanks to incredible soreness (backsquats Saturday, JT Sunday, cleans & climbs yesterday), I am a happy camper.

Woohoo ;-)

m/48/180/5'10"

39:40

If you are an American and an athlete you should want to go as hard as you can at this amazing workout in honor of an American hero. My guess is coach will have this come up again on the 4th of July.

37:30

so, Murph kicked my ass.
If I didn't have to go to the Y for my workouts I would have totally thrown up.

1/2 Murph. 24:35.

Last time 40/50 pullups were jumping. This time 50/50 were strict. Big improvement in 2+ months!

I just had 43min of ass whopping. Murph. Good Irish name.

Just did this last wednesday

Scaled to 1/2 Murph

27:52 min

M/34/200/6'0"

This is my 5th Murph, and each time I get WORSE.

44:50 as rx'ed. First time over 40 minutes.

I don't know what the F is going on.

Drew 57min....Dad 1:07min age difference 30 years...wow he is going to keep me in shape

Double dang!

Mile run
Jumping pull-ups x100
Knee-push up (chest to floor) x200
Squats x300
Mile jog (seriously it seemed to last forever, ten minutes I think!!)

43:04

sleep just a couple hours i think that i should skip these long WODs it's too much time of training i'n not 100% because my daughter it's too much time away from home i'll next time i'll sub to another WOD

last Pr....42:34 w/20 vest
this time..45:06 w/20 vest

big hugs everybody...DAMN i'm soooo tired

m/31/165

rx'd, w/body armor

46.58

35:25

Partitioned pullups, pushups, and squats Cindy Style. 20 rounds.

I didn't use a vest.

My name is Travis Weaver and I am an avid CrossFitter and co-owner of CrossFit Avalanche in Tahoe City, CA. Here in Tahoe we CrossFit to prepare for skiing and snowboarding. Last week on Weds, Fri, and half Sat. I taught a 19yr old veteran name Rios how to snowboard during a wounded warrior program at Alpine Meadows. He had a below knee amputation from stepping on a roadside bomb. Terrific success via snowboarding to make a connection to a guy who is old enough to be permanently altered and effected by war but not old enough to buy beer.
It was really a cool experience overall and he learned to ride really well.
We even made the front page of the Sunday San Francisco Chronicle. Check the picture and full article:
Amputee vets learn more than skiing
http://www.sfgate.com/cgi-bin/object/article?f=/c/a/2009/03/15/MNKJ16E7Q4.DTL&o=2

A good day to recognize Murph and all the boys/girls that have died or were injured in the name of our country.

09.03.17
"Murph" - 44:08

Runs were outside at 31's.

#426 - Cynthiaj - CONGRATS!!! Im so jealous!!! :) Good job, girl!

M/39/175/6'

As Rx'd 44:21 Killed me 5 mins off my PR

opening mile was 7:15.

partitioned 10 rounds
10 unbroken kipping pull ups
20 push ups (10 full, 10 knees)
30 a2a squats

total was 45:02.

first time- thanks murph.

f/41/5'3"/115#

48:22
as rx'd but no vest

Happy that this time I partitioned 10 sets of 10-20-30 all unbroken sets of kipping pullups. The pushups killed my time.
Glad it's over.

Rx'd. No partition, no weight vest.

3/17/09: 53:48
6/2/08: 55:28

Any improvement is good improvement:-)

23/M/6'3"/205

As Rx'd

no vest

no breakups

49:25

Hell of a workout, 1st time doing it. Very intense.

f/34

as r'xd
first time doing murph

10 pullups assisted
20 push-ups
30 squats

10 rounds

51:40

last mile run was NASTY!!!

as rx'd: 41:23

as rx'd (no vest): 41:23

M/25/6'1/175

WOD:
100 PU
200 pu
300 sq
2 mile run

61 minutes

Proud of myself for getting through the entire workout. Had to do the 2 miles at the end so that I wouldn't lose my spot on the PU bar. I'm happy to have a reference point now for future "Murphs."

42min (pr),

a bit tired after doing Saturdays wod yesterday (hang squat cleans and towel pull-ups)

3rd Murph

first time as rx without the vest

44:27

2nd run was at least 2:30 slower than the first.
nice torn callous left hand

m/22/5'11/180

No vest so had to get creative with this one.

First mile was in 7 flat on the treadmill

Then 20 rounds of Cindy. No weight vest so subbed the following- Pull ups were done with 25 lb attached to a weight belt. All dead hang. Push ups with a 25 lb plate on my back, squats were done with the barbell on my back. This part took 26:45. Took some time to put on and take off the weight belt, but I sorta needed the rest.

Second mile in 7:58 on the treadmill

Total time: 41:43

Benched heavy yesterday, so my rotator cuffs are dead. Hoping tomorrow's something completely different.

Total time:

40:57

No vest. Holy crap.

last murph was sometime this summer and I think the time was around 45min

today:
1600m
100 pull ups (rings)
200 push ups
300 squats
partitioned as Cindy, 20 rounds of (5,10,15)
1600m

time: 33min, pr

Sorry,type- the 26:45 should have read 28:45 for a total time of 43:43

as rx'ed, no partitioning. 45:03

As Rx: 37:28 (pr by :40 sec)
that last mile never ceases to be a glute kicker!

1st Murph this year for me. did NOT partition the pullup/pushup/squat. almost died on the last mile 51:57. next time this comes up i will partition it and see how much easier it is.

This was my first time doing Murph.

Unfortunately because today was my regimental day I did it after 3 shots of rum/3 beers and a hot dog and hamburger.

I still did it Rx'd with a 20lb flak vest.

1:10

Murph as rx'd, no vest

33:56

partitioned as Cindy

R.I.P. Murph- and Happy St. Patricks day to you and all CF'ers.
58:45 as rx'd

38/m/5'10"/210

42:04 - Cindy style. Got to my last set of squats and realized I still had a mile to run...Ugh, I almost cried.

1st Murph after motorcycle accident. 54:18 and I carry the extra 20lbs already. Crossfit is helping me get rid of it. LOL

m/35

as rx'd

40:06

next time will try 5-10-15

This is my first Murph, kinda nervous, but SO pumped. Can't wait to feel my heart pop!

Awesome picture by the way, what a beast.

48:01
1 mile
80 pullups
160 pushups
240 squats
1 mile

Had to cut it short to take my son to the zoo. Definitely the best St. Paddy's Day I've had in a long time!

22/f/5'8"/164

that was a good one

1:10:20

as rx'd except for jumping pull-ups, cindy style

As rx'd 38:10 partitioned Cindy Style

49:51 AS RX'D !!!!!!!!!

- holy crap i did this entire workout with NO assists on my pullups, "regular" pushups and a2a squats!!!!!

I was leaving for the globo and got halfway there and realized i had left my band at home so i thought oh well i will do as many regular non assited as i can and then jumping if necessary - and all of a sudden my kipping came together and i whipped them off it felt incredible - i was high fiving myself in the gym - hee hee, i am sure that everybody there thought i was a complete freak. I felt the best i have felt doing any workout just getting my kipping pullups it was awesome. Thank you crossfit and all of you.

m/37/185

44:26 as rx'd.

Did 10 sets of 10 pull ups, 20 push ups, and 30 squats.

46/182

58:32 with 20 lb vest, just happy to finish this one today. Rest in Peace, Murph.

#363 Pizzaman

I am 50, and did it in 39:22 today. Keep it up, it is nice to know there are a couple of us 50+ guys that can still get it done.

Murph, no vest

full ROM reps

Time: 53:40

45:24

54:34

Did it with 16# west through round 7 then ditched the vest.

First Murph

m/35/6'/165

1st time Murph
Cindy Style
No Vest

35:31 but I accidentally did an extra round of Cindy

34:22 adjusted

#363 and #473.
Here's to kicking the young guys asses!!!!!!

haha!!! i just KILL my diet...eat a 50 cm subway style sandwich i was so hungry... =D

i'm full!!!!!!!!

m/32/230/69"

44:24 (tied my PR)

M/28/5'7/185

As rx'd (no vest)

1 mile run: 7:15
sets of 5/10/15 for first 7 rounds
sets of 10/15/30 for 5 rounds
finished with 15/30/45 for last round at 30:15
1 mile run: 10:20

total: 47:50

F/38/140ish/5'4"
1/2 Murph
25:25
Think that's a PR. Most I've done so far on Murph.

As RX'd
38:45

Shot for sub 40 and hit it. Good deal. Miles combined were under 15 and the assorted goodness was under 25.

Lisa #470 - AWESOME!!! :D S'more - you are funny :) Herm and i *heart* Subway ;)

M/40/180

As rx'd, without vest and done Cindy style: 36:48

That's a PR by a minute and 15 seconds.

More better faster

Here is a fun one!

First time around with "Murph" and recorded a 38:12 with a 20lb weighted flak vest.
Second time around with "Murph" and recorded a 55:32 with a 20lb weighted flak vest!

So 38:12 vs. 55:32?

Believe it or not, it's not all that confusing to me! I believe I know the culprit.

The Level 1 Cert in Montclair, NJ this past weekend! Now although it was a long and somewhat exhausting weekend, I don't believe this to be the reason.

The reason. The instructors! I want to go ahead and thank Pat,Chuck, EC, Mike, Jon, Todd, Rhabdo and everyone else that provided the much needed critism and guidance throughout the weekend. I learned a great deal from all of them and couldn't be more greatful! It was just what I needed to get me back on course. Time to recheck the ego!
So when I look at the 38:12 as opposed to the 55:32, I would take the 55:32 any day! Why, you might ask? It's obviously apparent to me that the 38:12 was definitely a half ass effort which is no ones fault but my own! Not performing pushups that were chest to floor. Not standing up fully or achieving full depth, while maintaining a great lumbar curve during the squats. Yeah, this provided for a decent time, but what did I really achieve? What did I really gain? The answer is absolutely nothing. But by taking that 55:32 with only a little slop towards the end was more than worth the extra 20 minutes! It was a stuggle but I will take the 55:32 anyday and become more fit because of it!
It's all because of the the life altering experience that the fine instructors from CrossFit HQ and CrossFit Montclair provided for me and so many others this past weekend. They provided a sense of direction through their constructive critisms and their guidance. It's because of them, that everyone that attends a cert will become a much better athlete. I know I will! If you haven't attended a cert yet, sign your ass up! There is no excuse! You're only hurting yourself by not doing so! But, thank you all for everything! You guys were awesome!

m/218/34/6"0

As Rx'ed

Good news: First time doing it as RX'ed. All pull up sets unbroken.

Bad news: 59:51! Took me about 40 minutes to complete the pull ups/push ups/squats. Did 5 sets of 10/20/30, then 10 sets of 5/10/15.

no where to go but up, I guess...or is it down, since the goal is to decrease the time? Anyway, heck of a workout.

F/36/5'2"/108

sub'd:

400m run
25 assisted pull ups
50 knees to floor push ups
75 squats to 11" box
1 mile run

21:02

44/6'1"/185

no murph for me today.

daniel as rx'd: 16:09 pr.

Cookie those sandwiches are delicius and after "Murph" tasted even better haha!!!! big hugs to you and Herm...you guys are awesome

Made up JT. still can't run yet. Hopefully will make this one up in a week or so.

m/6'/193/27

This WOD scares the hell outta me!

Tried it twice and had to scale it down during the workout both times! Last time I tried it was 8/7/08- it was hot and I had only been doing Crossfit for around 2-3 weeks. Did 1 mile runs both before and after exercises, but half the reps for all exercises and it took me 31:39.

Today, as RX= 36:15 (outside with hills)

40:06

Cindy partitioning, without vest
Chest to bar pullups, strict pushups and squats

Second mile was over 10 min and killed my time

56:21

As rx'd (without weight vest).

A lot of single dead-hang pullups at the end. I need to learn how to kip.

M/23/163

as rx'd

36:43 (PR)

My favorite Hero Workout. Get some Murphy!

31/m/250/6'1"

jumping pull ups everything else as rx'd.

46:45

As rxd w/ boots & utes flack and 2 sapis
45:13

Cut out the last mile due to time constraints. 39 min 18 seconds.

Cindy partitioning.

Haven't run distance on real asphault in a bit. I will feel this one.

m/41/200

Last time I did this was in may 2008 & I did it in an hour (jumping pullup). Been pretty much out of crossfir since then (knee surgery and then laziness). Trying to get started again, need to take it easy and scaled it way down

1/2 mile run
25 jumping pullup
50 pushup
100 squat
1/2 mile run

Did the pullup one 1 set, then 25/50 of pushup and squat.

25 minutes or so.

The real trick is to come back tommorow and do it again..

3,2,1.....SPENT

1/2 Murph (SORTA)

1 Mile Run
50 Pull-ups
100 Push-ups
150 Squats
1/2 Mile Run

28:52

Pretty Proud of Myself for first Murph!

THANKS TO ALL THOSE WHO SERVE AND PROTECT!!!

m/29/5'11/168

CFSB

Back Squat
70-90-107.5kg

JT
rx 19:19
working on the non-kipping HSPU much to my times detriment.

Murph
no vest
28:32
My running is weak. I'm glad we didn't have to do the T-shirt workout though.

m/26/190 (right above knee amputee)

28:30

1000m row
100 pull
200 squat
300 push
1000m row

"Murph"
band pullups c2b
full ROM mainly knee pushups
runs outside (in the beautiful canadian spring weather!) :)
partitioned 10 pullups-10 pushups-15 squats-10 pushups-15 squats

total time: 52:21!

6 minute PR! (and last time the runs were on a treadmill too!) aiming for sub 50 mins next time.

great times all you CF ladies!
Pony - i'll join you on that one - my one year CF anniversary is september 30th - as rx'd by then it is!
..and i'm spent.

In Honor of a fallen hero...
The first time I did Murph was on January 1 2009, and I was able to do 6 rounds of 10 Pull Ups, 20 Push Ups, 30 Squats..I did it in 21 min...

Today:
10 rounds of:

10 Jumping Pull Ups
20 Push Ups
30 Squats
Time: 29:18

For the next time I'm going to do it as rx'd with the running...

First try at this so I did a 1/2
=31.26

I Just finished the book Lone Survivor its the story of the battle that Michael Murphy died in and it is one of the most heroic thing that i have ever read. If you get a chance read it it amazing.

M/34/170

Been off awhile. Modified Murph.

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

33:57

39:11 (compared to 35:23 last time) I am coming off a week long bout w/the flu and man, did it show. the last mile took 10:30 (7:03 for the 1st mile) and the legs feel hollow.

no vest

1 mile
completed each exercise before moving on to next
may break up next time - ended up doing single pull-ups
1 mile
48:13

37M/5'10"/167#

Warm-up: 100 SU + 50 DU.

As Rx w/20# vest: 47:00.

Cool-down: PNF of hamstrings; foam roll.

New PR by 2:43. Second time wearing vest (PR w/o vest is 33:36). Runs on outside road course (64F, 23% humidity); strict pull-ups; honest push-ups; 11-inch box squats.

m/31/6'1"/160, week 3 of crossfit

as rx'd, no vest, 53:06.
in 10 rounds of 10/20/30

and it like to kilt me!

Holy crap 1 mile on the treadmill 6.5 mph
10 rounds of 10 20 30
1 mile varied walk, jog, stagger, trip, cuss, walk.
56:18
I am sooo disapointed I was sure i would sub 40 minutes. Sorry no compare to again, guess i am still Jersey lame. wont happen again.

25 M /6'0"/175#

No weight vest. Mile runs on treadmill. As rx'd Cindy partition. 28:19 PR

35:09

partitioned 10,20,30

1:27:10. Had to do 2k of rowing instead of running because of a stress fracture in my foot. Lowered amount of pullups i could do consistently. Been doing CrossFit for about 2 months now, so sort of dissapointed with my time

18/m/190 lb. 6'0

50 Mins. 30 lb. weighted vest.

43/171

No vest, straight Murph
1 mile run - 8:28
100 pullups - 13:40
200 pushups - 14:43
300 squats - 9:55
1 mile run - 10:24

57:11 - Almost 15 minutes off my straight Murph PR, need more CrossFit

55:44

Partitioned Cindy-style.

50.30
18 1/2 lb vest this time
(~44 min last time w/14lb vest)

Thanks to all that serve. Great pics this month.

as rxed wo vest/ cindy style

30:43 pr by little less than a minute

Now it is time for a few Guiness!!

m/27/5'7"/175

1:06:17

No Kipping, just straight Dead Hang Pull Up's, APFT Approved Push Up's, Squats as RX'd, and looking at these times I feel like there are alot of superhuman CF'er's out there or atleast a lot of Pinocchio's out there, ahh don't mind me, I'm just hating on Superior athletes......atleast for now, Next time Gadget!!!

35:53

no vest
treadmill at 2%
cindy style

39:54

46:55

no vest

4 sets of 25 pull up 50 push up 75 squat

“Murph”
1.6km run – 100 pull-ups – 200 push ups – 300 squats – 1.6km run

Partitioned Cindy-style until last 15-30-45. Last mile looked like I was Virgil from "Thunderbirds". First mile 7:38, last mile 10:41. Ouch.

42:40 (PR by 7:26 from August 08)

37/m/175

58.34

First Mile: 6:40

20 rounds.

Second Mile: 8:04

At CrossFit Fairfax this week doing Maggie and Jeff's programming. Today was "Helen".

3 Rounds
400 Sprint
21 1.5 Pood KB swing
12 Pull-Up

Time = 12:49

I was not starting the KB swing at the hips, and was using way too much arm and shoulder to get the KB over my head. After the WoD I spent another 15 min working on technique w/the trainers and got my body moving correctly.

My first time to finish Murph.

Cindy style with a bunch of busted blisters but finished in 51:43. I'm stoked...bring on the green beer.

Thanks Murph.

32:10 (no vest)

M/40/6'0"/155

No added weight
45:14

My first workout after two week's off. I was sick but really I just didn't feel like working out. I finally got to the point where as much as I didn't feel like working out before, I didn't feel like not working out now. I was going to do this cycle half intensity but I convinced myself that the absence of my usual backpack with 20lbs of childrens books was close enough to half intensity for me. 6 months ago I would be horrified at getting this time with the pack but today I don't care. It feels good to have exercised. Oh yeah, I also surfed yesterday and today (first time in 4 months) so I'm really beat down. Can't wait to see what tomorrow brings.

MOD
(120 PU ast and Heavy Cindy- 9x15x25)
I have 45# of extra weight but it isn't body armor. Honestly, I don't know why a don't scale these Warrior WOD down because they are brutal and I never seem to make it through...
9:05 run/2:42/2:37/3:57 wheels coming off/3:48/3:49/3:25 nothing left and wrecked/11:58 ran like a t-rex while shoulders felt like 2 pood kbs!!
Total: 41:21 (54/90/150) (151avg/214max)

Nursing back back to health, did half Murph, 18.47

Made the leap, probably first WOD I've done in which BFK felt more easy than 'regular' kipping pullups. Paul

M/29/6'/185

44:56

Mile: 6:30
40 Pull-ups
80 Push-ups
120 Squats
PUKIE @16:30 - DNF

We all payed tribute to Murph this St. Patty's day A cold one 2 ya.....What tomorrow brings..

27/m/246

As Rx'd 44:15 w/ 40lb vest
1 mile trail run (f***ing hills)
partitioned:
10/20/30 x6
30/60/90 x1
10/20/30 x1
1 mile run

Destroyed me, going to go lay down now.

#322, el_super_dan

I'm doing 17. I sub out 1 or 2 carb blocks per meal, replacing each one with 3 fat blocks. I don't adjust the snacks. Except for morning oatmeal, only having grains about 1/week. Eating cheese and fruit, just not lots of it. And one cheat day/week...I'm good that day until beer thirty, then anything is game!

43:21

BrandX Pack Scaling:

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

Partitioned 5-10-15

090101 - 31:49
Today - 29:35PR

M/13/5'2"/115

1st full murph. Not partitioned. No vest.

1:07.26

M/13/5'2"/115

1st full murph. Not partitioned. No vest. No pukie. Lol.

1:07.26

that was the best time i ever had on st. patrick's day. usually i have to sit around drunk people and eat some awful corned beef and cabbage. no offense to people who like that food.

M/13/5'2"/115

1st full murph. Not partitioned. No vest. No pukie. Lol.

1:07.26

M/13/5'2"/115

1st full murph. Not partitioned. No vest. No pukie. Lol.

1:07.26

On a side note... I workout at a globo gym west of Boston and actually it isn't that bad but the folks there wouldn't know crossfit from WiiFit. (I hope I don't get banned for using W@@Fit!). Anyway, the other day I saw a girl doing burpees and I thought it odd and then HSPUs... then I knew... Crossfitter!!! Then she disappeared!! Crap... well I decided to poke around and would you know... right around the corner from my globo gym is Crossfit New England! WTF!! (Now I am banned!) Well, I dropped in and met one of the owners Ben Bergeron (he and Heather Keenan own and run the gym). Ben was nothing short of amazing and the gym fully stocked with bumpers/kettlebells/ropes/RINGS!!/and more was like a dream come true. I had just finished 'Murph' so I may have to go back to make sure I wasn't hallucinating! I knew right away though that I was really missing something and what Ben and Heather have put together is awesome. I guess you could say I've been scaling not just the WOD but my gym but I hope to end that soon and get me and the family some CFNE!! MU here I come!!! Great stuff! Great Crossfit family. Thanks to all.

Murph Cindy style w/ 20# vest
53:01, about a minute off my PR but I attended an 8 hour Krav refresher today, so I'm not surprised.

No Vest
39:55
37 M 6' 165#

M/13/5'2"/115

1st full murph. Not partitioned. No vest. No pukie. Lol.

1:07.26

38:11

1/2 murph with 2 full miles. jumping pullups. cindy breakdown.

Not pretty. Almost puked on last mile.

Rest, nutrition, stress, were not on my side today.

first time for "murph"
1 mi treadmill
100 PU
200 Push Ups
300 Squats
1 mi treadmill
No vest

47:25. Had to wait a few min's for a treadmill on the last mile. this was rough since i didn't have a rest day yesterday.

later,
b
m/32/5'8-1/2"/176

first crossfit workout ever. hella way to break a girl in. 51:58. ill be better next time. swear it.

28.59 wooo hooo under 30 for a pr

Still need to get a vest.

Pumped about beating my goal of under 30 by a min

30yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round. Jog 400M.

As rx’d: 44:21 PR
No extra weight, partitioned into 20 rounds of 5 pull ups, 10 push ups, and 15 squats.
Compared to 090101: 40:04 with 1600M rows
Compared to 080825: 46:06 previous PR
Foam roll after.

45 minutes.

did the full 2 miles, and half of the pullups/pushups/squats.

1st mile 6:45. 2nd mile about 7:30.

this will be MUCH better next time. you can quote me on that one.

about my 3rd week on crossfit, and it's absolutely ridiculous. i love it.

1:15 of hockey beforehand, on ice for approx. half of that.

1.5 mile eliptical

"cindy"
20 sets of: - 5 pullups
- 10 pushups
- 15 air squats

1 mile run (extreme cramps during this, worked thru, felt like puking)

1:09:39

haha, are we allowed to swear on here? geez this one wasted me, hockey before didnt help but whatever

First Murph.

~45:00:
6:00 first mile
70 pull-ups
140 push-ups
210 squats
7:00 second mile

Got sick after 70% of 10/20/30 combo, finished with final mile. Make sure to wait longer after meal next time.

First attempt at this: 1/2 Murph, partitioned Cindy-style (5/10/15) in 28:42... next time, will try to do the whole deal in under an hour...

as rx'd 48:19

This was my 9th crossfit workout, and my first Murph.

61:34, used a pull up band, everything else as Rx

I get bragging rights for this wod. My husband (an army cpt in iraq) only did 2 miles, 50 pullups, 100 pushups, & 150 squats. =D

M/40/192
Full vest with trauma plate, loaded magazines and pouches - about 28 lbs.
First mile in 8:54
Partitioned work into 10 sets of 10 pull-ups, 20 push-ups, and 30 squats
Time at end of second mile was 54:27 for my total
A real ass-kicker
A huge what's up to my friends at CrossFit SouthBay who treated me like royalty when I visited the west coast - thanks again!

I thought I was going to barf, collapse and die...all in one night.

Last time I did Murph was about 2 years ago...in 55min. Did it today in 35:14.

45:42 w/full vest. Trying to get back.

Not happy could not get wod done.

i still feel like im going to puke 3 hours later... is that weird?

Wow, what an introduction to Crossfit. That was painful for my first day.

50:38

First mile: 6:35
Scaled to 50/100/150; partitioned to 10 sets of 5 pull-ups, 10 push-ups, 15 squats.
Second mile: 8:10 (grimacing the entire time)

M/21/165

Second Crossfit workout
could only do 1/2 Murphy
M/38/240

My 3rd Murph.
1st one was 33:30
2nd was 40+ (not sure what happened that day!)

Today I felt good and was shooting for a PR.
1st Mile = 6:30
Bodyweight Exercises - 10 rounds of 10/20/30 = 16:40
2nd Mile = 7:32

For a NEW PR of: 30:42!!!

43 yo/m/71"/170#

after 3 years of CFing, first ever DNF tonight.

back cramped up really bad after the 1st run and could barely stand. Got about 1/3 of the way through the pull-push-squats and called it.

DNF

by far the toughest wod yet, as it should be. it's been a while since i did this one.

40:42 rx

f/130/5'6/29

F/45/130/5'2"

Murph rx'd: 46:12

partitioned, but dang happy with that time, shaved like 10+ mins off.

that was brutal

43:34 but I subbed
50 turkish get ups with a 25# DB for pullups due to a bad lat. Anyone have a conversion idea on that or a sub for pullups? Turks, push up, squat was "cindy" style 5/20/30

59:31

Last mile was hard. Tried to run on the balls of my feet, first time doing that. Could do it for the first mile. Couldn't do anything the last mile. Did 20 rounds of 5/10/15, which apparently is a Cindy round. Pushups from knees. Last 10 pullups deadhang with blue band (hands dead), but rest true kipping. I'm pretty happy.

Finished in 46:18. A bit slower than last time. Finally able to do WOD with pullups again after 5 months of dealing with brutal tendonitis in both arms. A long road back, but worth the journey.

45:13

Half the squats

Second run - only made a quarter mile.

38:37
Without the runs due to injury

Male 23, 5'7, 169 lbs

Murph as Rx'd (with 20 lb vest)

47:06

new Pr by 8 min

partitioned 10/20/30

God Bless America!

60 min as rx'd

1:07:40
no have vest for mile
1st mile -11:28 aka slow
kipping with last 50 pullups
alternated 50 pushups on floor/incline (under cushion on funky couch) for tot of 200
300 squats as rx'd (10 sets of 30 in a row!)
2nd mile - 10:56 aka every so slightly less slower
2nd week, Hopefully I'll get better???

27m/6'6"/225

40:56 with 10# vest

34 (+/- 1 min)

no body armor, read that after w/o.

ha ha first mile- 6.5 min, second mile- 10 min

20/m/160/5'9

As Rx'd

No vest/Cindy style

36:18

56.41
10/20/30x10

38:00

STOPPED during 2000m row. Pulled my back the last two times rowing and felt it coming on AGAIN! this one was WAY harder than i remembered it being last time. I did it in under 38min and this time, i barely got into the second run. Subbed the row as all the treadmills were taken. I got a new PR on the mile (7:30) to start off, but i just had zero energy during the rest. Tried 10-1, 10-1 which definitely didn't work. Might try Cindy next time.

Gonna boulder tonight as punishment ;)

M/29/6'4"/198

39:11 PR (10-20-30 partitioning)

As Rx'd, Outdoor run, playground kips.

Mile 1: 7:00
Mile 2: 7:56

proud to say...as rx'd

57:41

last time only did 100 of each exercise.

15lb vest: Treadmill runs. Rested a couple of times on the last mile.
58:38

42:42 as rx'd 20# vest

*broken as follows:

100 squats
100 pull ups
10 x 20 squats / 20 push ups

* usually break it up differently but felt like changing it up today.
* vest broke right before second mile, so had to hold it together with my arms the entire run... not cool.

Good to see Murph again. I feel like I knew him.

on treadmill. 37:31. still getting myself back up off the morgue floor.

my PR is 35:51 from 2007 when i was a body weight BAMF.

F/27/120

53:55

M/36/5'11"/193

After a week off, flying half-way around the world and crazy sleep patterns I had to scale the workout a little bit.

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

35:41

as rx'd
the suck factor was HUGE tonight!!!!!
47:03

proud of those that hit under 40 minutes

As Rx'd

40:03

Had to modify final run to 2000m row due to:
1. Calves feeling as if they were going to tear out of my legs
2. Keeping the gym open late and they had already shut down all the treadmills

Time: 41:45 (~18:00 PR)
1mile Run: 7:30
Gym: 25:41 (10/20/30 partition)
2000m Row: 8:34

I REALLY need to figure something out for my calves. It's to the point where it's debilitating to even walk normal. They've been like this ever since I made up that 5k last Tuesday, so it's been a full week of constant pain. It was almost a godsend that I had to sub the final run with the rowing. I can only pray there isn't any running the rest of this cycle.
I also need to invest in a 20# vest so I can do Murph justice, even though it sucked as is. It's a Hero WOD for a reason.

Good work to all of my crossfit familiars (Strong Lil Pony, fat tony, onefastbird21, s'more, Herm, Rookie, jakers, etc.) and everyone else that regularly posts on here as well, no matter what WOD you chose today.

"Half Murph"

1/2 mile treadmill run 1% incline
50 pull-ups (30 x 40# assist, 10 x 46#, 10 x 52#)
100 pushups
150 squats
1/2 mile treadmill run 1% incline

Time 35:43

(Karen ran a mile on the first run, and used a 64-70# pull-up assist. Approximately 39 minutes.)

As Rx'd: 25:52(PR)by over 10 minutes!!!!! old PR 36:33(outside in the cold)

first mile 6:20, last mile 7:03
pullups,pushups, squats 20x5,10,15

21/M/21/175

Thanks Murph

42:10, no vest, Bagram, AFG

I know I can do better...see ya next time Murph- RLTW!

As rxed on treadmill

33:15
FBI PFT yesterday 31/40
6 mts ago 21/40

M Simons
35:20
FBI PFT yesterday 23/40
6 mts ago 15/40

without the vest:

42:00

did do all reps in a row though, that made it way tougher, i think

as rx'd:

first half 10/20/30
last half 5/10/15

46:05

been off for a week rehabbing the shoulder...I come back and Murph tries to take me out...Love it

45:24

No vest

20 sets of 5 pull-ups + 10 push-ups + 15 squats

Just wanted to finish this one. Last time I only made it halfway through before bailing out.

Should add that neither Karen nor I partitioned the pull-ups, pushups, and squats. Probably would have, but didn't read closely enough!

30/m/198

39:32
no vest.

had motivation: MY WIFE AND I HAD A BABY BOY EARLY THIS MORNING... it's been a long day, but I actually found the time to work out tonight.

since the kid will undergo heart surgery in the next couple weeks, the two are under supervision in intensive care... so I was proud to honor not only murph tonight but also my new son with this workout.

my struggle with this, what I believe to be one of the hardest CF workouts, is just a small comparison to what he'll fight through. but the pains of today and tonight will represent a lot for me and will forever be a story to tell my kid about his first day of life.

happy st. patrick's day to all.

M/170#/31

As rqd 43.00

To all of you in harms way, THANK YOU!

As rx'd w/ 20lb vest: 69:01
First weightvest WOD, wow Murph you are my f'in hero!

40+60 jumping
80+120 on knees

55:55
previous 56:07

M/39/150

Murph as prescribed, time=31:59.

hey Eric Gohl find a vest buddy but have to be a vest indeed because i used a bagpack and man...my lower back hurt very bad (the plates continuosly hit my lower back all the time)...i have to buy or do a homemade vest....

but Eric you won't belive how hard is "Murph" with the vest my legs are STILL shaking

I'm two months into CrossFit after a long break from anything resembling regular exercise and LOVE it. So happy to have finished "Murph" without puking or blacking out.

1 mile run
20 rounds of:
5 pull ups (blue band assist)
10 push ups (depth could have been better, did rounds 6-20 on knees with good depth)
15 squats
1 mile run

both runs were outside with elevation changes
no vest, it would have been the end of me, lol
74:00

Plenty of room for time improvement next time around :)

run 1600 m
pull-ups 100 80 kips 20 rope pull downs 32.5kg
push-ups 200 messy
squats 300 o.k could be more strict
run 1600 m legs turned to wood

previous oct 30 2008 60:00
mar 17 2009 38:00

M/50/185

Did Murph as prescribed without a weight vest = 42:15. The second mile was horrible and my time suffered as a result. Of course, that means nothing. What's important about Murph it what it represents: sacrifice, loyalty, dedication, patriotism. Please take the time to reflect on who Lt. Murphy was in life and the legacy he has left behind.

Semper Fi

In honor of one of our Heroes

Murph

with 20lb vest
Partitioned as follows
10/20/30 x 10 rounds

42:00

That was amazing... Thank you Murph for a serious ass whooping.

M/35/185

56:55

All pullups "dead hang"

CFWU1 and 800 m jog for WU. (53, 49)

Murph
With 10 Kilo (22 Lb) plate in backpack.
Runs on the road.
First mile 8:30
Last mile 9:03

47:15

26/M/185lbs

45minutes- Killed my last time of over 55minutes! better Strategy this time:

20 rounds of:

5 pullups
5 pushups
10 air squats
5 pushups
5 air squats

50:52 with 20# vest

Previous PR was 33:58, however this was the first Murph I've done w/vest. I was trying to get this WOD down around 30 min and then add the vest but have not been able to PR for several Murphs now.

I think a better approach is to do the next 4-5 with vest and then try one without.Whole different workout with vest!

haha I feel you s'more. With my legs all messed up the way they are every single step is a chore right now. But once they recover, a vest will definitely be in order! I've tried the backpack thing before too and that does not feel good with it banging on your lower back! Awesome work today bro, especially with the lack of sleep!

First introduction to the murph. Wow.

47.34 as Rx (no vest though)

M/18/5'11/156

Lisa #470:

Great job on the kippers!!! It is the best feeling when they finally come together. Congrats!

#470 Lisa

Good Job!!

M/47/5'9"/174

Murph as Rx'd. 20 lb in backpack for first half.
Partitioned Cindy style. Tough.

55:53

F/34/120#

1 mile run 8:30
10 PUs (gravitron, 55#, 75#)/10 push ups modified until 100
10 Push ups modified/25 squats until 100/300
1 mile run 9:39

Total: 56:28

as rx'd

1:11:04

I was going to scale to pack. I decided at the 5th round (Cindy style), I could do this and finished it out. Congratulations to me for not being a puss.

as Rx'd w/ boots, utes, and flak vest with SAPI plates...

50:10

Great St. Paddy's workout!!!

1/2 Murph* *almost.
800 m run/walk
50 kip pullups
100 clean push ups
100 squats * I don't want to have to go backwards down my stairs for the next three days
800 m run/walk

40:30

Let's hear it for the middle aged!
F/5'6"/140 #/ 47 years young

m/30/162

Thought i had a good plan-
1 mile run
4 sets: 25 pulls
50 pushups
75 squats
1 mile run
Didnt work like i wanted it to. Iwas so dead after trying this. Next time im goimg to do it Cindy style.

45:43 and almost had a visit from pukie!

CFWU x1

Only had time to do this at lunch today so I had to cap this at 25 minutes.
In 25 minutes I complete 1 mile run

80 Pull-ups
160 Push-ups
240 Squats

45-50 min

19/m/6'1/175
54min
sigh... i just wanna start by saying how dissapointed i am in myself and good job to everyone that complted it. It was my first murph and i cant wait for the next one cause im giving it 100%

First mile 8min
Second mile 7:30min
i did 20 sets of 5 pull-ups, 10 push-ups, and 15 squats. That worked great for me i had no problems completing any of them which is where my frustration comes from cause i could have gone so much harder. I look forward to the next murph and kicking its but.

36:42 pr
old pr: 45:16

first run 6:38
last run 8:30

1/2 Murph in 27:40
2 x .5 mile/25 pull up/50 push up/75 squat

36:30 Scaled to 1 mile run, 100 pull ups, 100 squats, 100 Pushups.

1st "Murph" How fitting on St. Paddy's day.

42:14 w/vest! No partioning. Straight 100 200 300
The run was on the lovely streets of San Francisco! "ERIN GO BRAUGH"

39.49 as rx'd. Rocked it but it suuuuuuucked. Last time I had 57 minutes!

48:48 RIP Murph

58/M/195 back from the mountains, but with a cold in my chest.. so only did the lifting part of my workout.
- Deadlift warm up 10x135, 5x225, 1x295
- Deadlift 3x3; 305, 310, 315(PR)
-Deadlift 18x205

48/F/125 'Murph' sub 1700m rows - 47:41

Top of the evenin' CrossFit family -

So many fantastic times posted today...I hated being at work 'forever' today and having pay Murph forward ~ Any one out there going to pay homage to Murph tomorrow? I could use some company...I think all the CFP athletes took care of this hero today!

Slainte!

F58/140/5'2"(almost)

F/22/5'6"/140

Did my self-named WOD:

3 rounds for time of:
165 Back Squat, 15 reps
95 Front Squat, 15 reps
65 OHS, 15 reps
Air Squats, 55 reps

23:58

If anyone is interested in doing the men's version of this, the weights are 225/135/95.

41/m/6'5/199
1st Murph
as rx'd
45 mins

M/43/185#/5'9"
Sub'd 2000M rows for the mile runs
20 Rounds
5 Pull Ups
10 Push ups
15 Squats
All with 20# vest
60 mins

1:00:27

WOD Murph.
30.55. pr.
before , i thought this willnae be too bad,then once i had started i remembered just how hard it
really is.last time i did 10,20,30.this time
5,10,15. on the partitions,seemed to be goin slower cos my squats were killin me,cos i stupidly
did 10 x 500m on the rower earlier on in the day!
1st mile in 5.35,so the 400's are definitely making a difference to mile runs,hope to get back under 5 mins soon.
all p/ups chin over bar
all press ups ,chest to floor
all squats,below parallel,full ext.
well done everyone that finishes this wod,one of the hardest out there.no one at my boxing gym has yet dared to do it,so you are all more game than them.wee Elaine will get it done !

57" 50 assisted pullups. Lots of rest. Mile run 7' mile on eliptical 7'. Rest rx.

eric gohl--
s'more--

nice work boys, s'more you are a beast with your homemade vest. get some sleep, and remember, one subway sandwhich won't end you!

Eric, dude I have had sore calves like that before, but I don't know how long it lasted, I don't think that long. Heal up, dude. I need you on here blowing me out of the water so I have to up my game even more.

37:53

39:22

2nd mile hurt. legged out a sub 40 time. Yessss!

Finally finished Murph. The last one kicked my ass - I couldn't finish.

Today:
First mile in 7:00
100 pull ups (sets of 10)
200 push ups (sets of 20 or 25)
300 squats (sets of 50)
second mile in 7:10

M/42/6-1/200
Total time 32:30

26:48 without 20# vest
need to get one.
m 21 180

Scaled and pathetic

1 mile run
6 rounds of 5/10/15
1 mile run

35:15

Sorry Murph. I'll get there one day.

42:46 as RX'd

35:35 as Rx'd. Ran my fastest ever mile to start, but really need to work on Push-Ups. Thanks Crossfit!

47:41 with no vest

Kinda mad. 40:06 with the vest. Running sucks, and all I could hear in my head was Boz saying, "Intensity is where the good sh*t is"!

M/5-10/195/38 yrs

As Rx'd (No vest)

44:19 (PR) Last time was 47min.

Semper Fi Murph!

Murphy you are a true American hero. I know that you are in Heaven right now telling Jesus himself "I don't care that you are the son of God... now crank out that last set of squats mister!"

40 years old, 220 lbs. Done with 30 lb vest in 61 mins.

35yr. M. 150

37:37

35yr. W 52:36

No weight for run.

About 40 min.

28/m/192

w/o vest
38:10

M/58/279#

1 mile run
30 pull ups w/200/230/240 assist (10 each)
60 pushups (knees)
90 squats (hands on rail, slight assist)
1 mile elliptical (treadmills taken)
42:33:32
I'm not giving it everything, holding back for some reason, fear perhaps..

2 mile
300 squats
45 min

M/32/175
Murph with vest : 52:21

50:38

10 pull ups, 20 push ups, 30 squats

treadmill 1st mile, outside run 2nd mile

no vest...sprained MCL, so running is out for a while. Subbed 600 skips for run. Partitioned as for Cindy 5,10,15. Last time did 10,20,30,and had to break up some sets. This way seemed much more efficient, as I did pullups,pushups,squats unbroken....interesting.
31:02

38/170/M

As RX. No vest 42:37. Brutal.

Almost quite 3/4 thru the push ups etc, then I thought of Murph.

Going into my 7th month of CrossFit. After 10 yrs of medical training (and aging), I was "half the man I used to be". Sometimes I hurt my back or knee or whatever even just playing with my young squad (4 kids ages 2 - 7). I can happily say now that I am back at it with no restraints and have an eye on getting back to the tennis court!

as rx'd
sets of 10-20-30
35:10

5 rounds
10 jump for height
10 hang power snatches, 75#
10 burpees

12:42

Then just cuz I'm stupid

3 rounds
500 M (1:47, 1:52, 1:58)
1=> 7 Hypoxic KB swings
Bear Crawl 50 M

Agility work because I'm not.

48/m/5'5/142

1st Murphy...
54.50 Rx

Murph rules:

48:07 as Rx with a camelback loaded whit 20 lbs
Hardcore, really hardcore.
Partition: 20 x 5-10-15.

All Crossfiters in the world are ABSOLUTELY AWESOME!!!

Hugs from Ecuador

SAT--saw your note about your new baby and the surgery waiting in the wings. I admire your spirit and wish you and your wife--and your little one--all the best. Channel your energy through your workouts to keep your stress at a minimum and your head and heart clear.

Keep the faith, Brother. Good on ya for Fatherhood. Good on ya for having a SON. Silante and Erin go bragh--

Tates

56.39
no partition
as Rxed

10kg Vest
Chin to bar kippers

50/M/5'10"/170

As Rx'ed 37:49 pr no vest

Semper Fidelis and RIP Murph

49:50

subd 2k row.

F/41/130

1:02:26 Rx'd

always a tough one!
34:27

Aniz
34:46

Nate
35:35

41:00 (no weight vest) - PR.
Partitioned into 20 sets of 5,10,15.

1 mile Run
75 Pull-ups
150 Push-ups
200 Squats
1/2 mile Run

40 mins-ish

Semper Fi

43mins 13

1600m row subs for run

No armour... :-(

M/40/220/5'11"

1:05:36

1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
Partitioned 5/10/15
1 Mile Run

49:55 Beat Previous time by by 3:15.

54 mins w/o vest & only did .48 of 2nd mile before cramping vs
1:13 w/ 16 lb vest that weighed 24 lbs at end of wod 5/4/08
1:15 w/ 16-lb vest 12/5/06
1:05 unvested 8/18/05.

did 10 sets of 10/20/30. pull ups unbroken. very painful drive home...

53:52 rxd with vest. first time! I feel like I really acheived something. Great WOD. thank you cross fit

4052

3/10
10/20/30

ugh. first real run since november--all treadmill runs from then to now--40 degrees windchill of 30 degrees--running weather in montana.

real run vs treadmill very different.

45:38----7 min slower than my pr on the treadmill
and it felt slower.

Wow, I felt honored to get destroyed by this one. Should have done it in a group. Everything done as rx'd, 61min. Felt great to finish, but need to improve.
m/28/5'11"/170#

M/34/5'10"/197

Have done Murph several times. This was the first time I did it with a vest on. Used an old 15lb. tactical vest.

43:58 with outdoor runs.

no added weight...split cindy style...36:34...rough first one back, but a pr none the less

23/male/174 lbs

As Rx'd cindy style partition, out in the New England weather, dangling from the football field bleachers to do pullups: 48:07 (slower than expected)

I had two curious college friends do it with me who aren't so into fitness. Even though they suffered along with me tremendously, they both finished as RX'd (other than doing mostly jumping pullups after the 6th round) in under an hour, but they loved it, and want to do the WOD with me tommorrow!

I just got back into crossfit last week, and after finishing Murph, I felt that sense of accomplishment that you get when you climb a mountain! You just don't get that from straight bodybuild lifting. I love this stuff!

53:56 first time ever and it hurts! Can't wait to fight this one again.

M/24/183

48:32 Rx'd with no vest.

as rxd:
1:03:29 with a 20lb vest
did max pull ups, max push ups, max squats then repeted till i was done. Was it wrong to do it like this? kinda new to crossfit.

47:24 with 20lbs vest.....Happy saint Patrick's day

as rxd:
1:03:29 with a 20lb vest
did max pull ups, max push ups, max squats then repeated till i was done. Was it wrong to do it like this? kinda new to crossfit.

Was just told that my time for:
5 rounds
10 jump for height
10 hang power snatches, 75#
10 burpees

was actually 7:42, NOT 12:42. It was a might hazy afterward.

as Rx'd with vest

39:17

partitioned 10-20-30 ten times through. #692 I'd suggest smaller partitions, last time I did this with a vest it was around 45 minutes, and I went 20-40-60 X 5. Smaller partitions allows for more work to be done and a higher output.

1 mile, 50/100/150, 1 mile
38:41

M/36/5'03/150lbs

Second Murp, Crossfiting for 7 months. Took 15 minutes off of my last time.
35:40 no vest. Had to fight off some globo gymers at the pull up bar. Cannot wait to move and go to a real crossfit gym.

As Rx'd (No Vest).

34.43.

Painful.

m/20/164/5'9"

QUIT BEFORE LAST MILE so i failed...but after i finished the pull-ups/push ups/squats i was at 34:18, should've ran that last mile! felt pukie coming on though, most likely b/c i ate 4 pieces of pizza about an hour and a half before the work out. I really need to get my diet set if I really want improvements in my times/weights.

m35/170/5'8"

as rx'd with flak jacket, 41:35

m/39/5'4"/141

As rx'd, but no added weight.
41:22 (PR by 7:15)

Details:
Finished first mile at 8:03.
Finished pullups/pushups/squats at 30:51.
- Partitioned as 20 sets of 5/10/15.
Finished second mile at 41:22.

No sets of an individual exercise were broken but I did take a few seconds rest between exercises now and then, with slightly longer rests (20-30 sec) after sets 5, 10, and 15. Can't seem to ever run the second mile in less than 10:00+. Happy with the time. Next time maybe sub-40:00?

m/35/6-3/225

As rx'd with body armor, combat boots and wearing cotton BDU pants. 1:10

1.2 Mile Run to Gym (9:51)

5/10/15

75 Pullups
150 Pushups
225 Squats (25:21)

1 Mile walk home (untimed)

SWA
32/M/6'0"/185

37:07 (7:02)(8:42)

pull - 80
push - 140
squat - 245

Half Murph - will complete full Murph in next coming week.
Half Mile - 4:56
Partitioned 50-100-150 Cindy Style
pull ups -(4 rounds proper, last 6 jumping)
push ups -(5 rounds proper, 5 kneeling push ups)
squats as per normal (full depth)
Half Mile - 6:46

Total - 27:36

Good job on the PB Pete! (#424)

M 38 5'10" 151#

As RXed (no vest).

52:39.56 (★ PR by 19:25.79). Could probably have done it in 45:00, but let myself spend too much time panting.

M/28/165

As Rx'd: 33:19 PR by almost five minutes.
Thanks Coach. I am forever thankful

As Rxd: 35:55 w/treadmill (Union III). I'm so glad that I didn't wear the vest this time.

m28/175lb/5'10"

34.14 without weight vest and running on a treadmill. Cheating really...

As Rx'ed: 46:23

Positive: My first mile was in about 6:30.
Negative: My first mile was in about 6:30 and I was smoked.

"Jackie" - 8:40, as rx'd

"Murph" - 39:58, as rx'd

First Murph.

Doing crossfit about 1 month.

As rx'd

1 mile - 7:55.41
Did 10 sets of 10/20/30 - 35:48.13
1 mile - 12:53.55 (I was a zombie at this point)
Total - 56:37.09

Wasn't too happy with the sets or final mile, but I'm still a noob and frankly I'm kinda just happy I finished the darn thing.

First time Murph-a-lish....

This WOD stole my CF Comments Board virginity (no offense lady CrossFitters).

Stats: m/24/5'11'/180

Time: 55:20

Mile 1 +25lbs
12 Rounds 5-10-15 +25lbs
8 Rounds 5-10-15 Rx'd
Mile 2 + 25 lbs.

Done. So done.

m/37/171

48 minutes (PR is 47:04)

Left watch at home. Run on tread at 1 degree, 8.2mph first mile. Cindy style. Second mile had the usual calf cramping. Finished it in 11 minutes.

Thank you for your service, Murph. RIP.

First time ass kicker. Kicked a couple of SWAT operator's asses.

44 yrs old female, 170 lbs 5-11" 55 mins biotches. Thanks Murph!

41:18
Marriot rivercenter, San Antonio, TX

30 mins till I spewed then I was asked to leave my gym doesn't take kindly to spewers LOL

As rx'd
Cindy Style!

52:33
Air Warrior Vest with plates 30 Lbs

KILLER

56:49 rx'd w/ 20lb vest

tough, last PR was 38 min without vest...guess my MetCon is not what is was.

Love digging deep for the hero workouts..so much respect them!

m/37/5'11"/190

as rx'd no vest
(6:15)(9:30)
100
200
300 (33:55 Cindy style)

1st "Murph" not happy with end result, could had should had blah blah blah looking for my PR next time to be much lower. Lot's of my guys out there with me very motivational (even though most/all of them smoked me, LOL)

FIRST TIME DOING MURPH

AS RX'D...49:24

PARTITIONED PULL-UPS/SIT-UPS/SQUATS CINDY-STYLE.

M/47/5'9"/174

As Rx'd. Partitioned Cindy style. 20 lb backpack for first mile and first 10 rounds. Was gassing hard so I ditched the backpack on the last half. Tough workout. Now I remember why I disliked running and pullups 20 lbs ago!

55:53

No vest. Broke middle part into 10 sets of 10/20/30. 37:25.

I might have to see if the bar I'm going to tonight will allow me to do the T-shirt WOD. :)

as rx'd

no partition

57:22

Newbie: my first Murph. Here's what I did.

1 mile run
10 sets of 10 pullups (70# assist) / 10 squats
15 sets of 5 pushups/10 squats
(Total:
100 pullups (70# assist)
75 pushups
250 squats)
¼ mile run

About 1 hour 20 min.

Crossfit rocks. I am doing things I did not know I could do. Thanks to everyone who manages this site, and kudos to you true athletes doing this as Rxd, partitions or not.

Holy Smokes Apollo Lee! A PR by 19+ minutes?? WOW. Well done!

m/25/5'9/164

My first murph and it kicked my behind. No vest

1 mile run
10 rounds of 10 pullups/20 pushups/30 squats (I had to kip on the last two rounds of pullups)
1 mile run

TT: 1:02

cfsb
sh-pr 5x60 kg
deadlift 20x 100 kg

wod: Murph-like
30x double under (PR 28 in a row!)
20x pull-up
10x 50kg thruster
20x K2E
30x double under (went not so good, max 10 in a row)
time: 7:30 min

59:27 as rx'd with 20 lb. vest

Done 100, 200, 300 style.

Brutal.

first Murph. I was nervous all day leading up to this one.

as rx'ed (no vest)
37:11

1st mile: 6:42
10 rounds of 10,20,30
2nd mile: 7:11

2nd day doing WOD. did half Murph in 42:30. didnt give up

Sh%t that was a KILER!

First time on Murph.
Did it as Rx´d in 50 mins...POOR!

M/180lb/23/6'

as r'xd 50:34 with no vest, running was on treadmill at 1%
1 mile
partitioned with 10 rounds
1 mile

(10kg vest) 40m14s rxd.
partitioned as 20 rounds of Cindy.

43:58
1st mile 6:17
29:22 for the work 10, 20 ,30 (next time cindy style)
2nd mile 8:19 (I felt like I was almost walking for the first half, compared to my first mile)

Also runs in vff's. PR by over 10 minutes!

after 100 pushups, I was wondering why I was even trying this workout, but it was the best feeling finishing it. 43 mins.

Adjusted this one a little to fit in with 10K training program.

Ran 6 miles: ~52:35

6x
10 pullups
20 pushups
30 squats
run 200 meters

m/200#/6'1"/26

argh...
47:26
partitioned
10/20/30

INCOMPLETE!!!

Only half of Murph...49:40...
Had to walk the last mile...

done at cfs
45.16
partitioned cindy style

Doing CFSB

3 muscle ups
5 kettlebell thrusters 16kg in each hand.
10 medicine ball sit ups(throwing 5kg ball against wall)
400m run

7 rounds in 21.30

m/155/5'7''/22

as rx'd {no vest}
all exercises completed before moving on to the next exercise

might help if i put my time

43:05

1 mile run
12 rounds of 5 pullups, 10 pushups, 15 squats
1 mile run

in 31min10sec

previously 11 rounds in 32 min

38m/38/185

as rx'd w/vest

41:09pr

53:16
no vest

m27/183/85kg

as rx'd no/vest

33:53mins

M/40/210/6'3"

Murph
39.35
1 mile run on treadmill
50 pullups
100 pushups
150 squats
1 mile run on treadmill
10/20/30 breakdown.
I WILL do the WOD as rx'd next time.
Visited by lil pukie aka gastric reflux.

RIP Murph.

27/m/78kg

53:32

+9.7kg

M/25/185

As Rx'd W/o vest

48:59-Pr

Pull-ups on rings are a little slower than bar, and wear me out quicker. Great way to mix it up. Wearing my body armor from now on.

M/25/185

As Rx'd W/o vest

48:59-Pr

Pull-ups on rings are a little slower than bar, and wear me out quicker. Great way to mix it up. Wearing my body armor from now on.

First time attempting "Murph" Rx'd a 1/2 Murph, and finished at 44;55. M/200/39 y/o/ 5'10"

1 mi run
10 rounds of: 10 pull-ups/ 20 push-ups/ 30 squats
1 mi run

30:00:46

first Murph
hopefully did not mess up on counts
49:36
first run 8 minute mile
second run fell bad to around 11:20.

First murph, no weight vest, 45:45

Well that was.... something

67min in 10 sets of 10/20/30 (estimated as the ITB kicked in 1/3 way through the second run)

included a little lie down after the 6th set followed by a shambolic collection of single-reps and motivational crises.

Comment #90 - Posted by: Gazza at March 17, 2009 12:42 AM

I love this post I was laughing my head off when I read it!

45:10

pack
800
50
100
150
800
30:06
24s faster

57:20 Seriatim (57,43)

1 mile = 6:40
50
100
150
1 mile = 8:10

as RX'ed

38:59

27/ 175 lbs./ 6'1"

as Rx'ed...first one done!

No extra weight, 34:28

1st murph (no vest)
7:49 1st mile on treadmill, elevation 6 (did not realize until 0.8 mile in)
10 rounds 10, 20, 30
8:00 mile
total 54:20

27M 6'5" 224#

41/m/155
screwed up and did dips instead of pullups
no weight vest
39 min

Last time:
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.

Today:
1st mile: 6:44
2nd mile: 7:30
Pull-ups, push-ups and squats: 23:28
Time spent walking to pull up bar and back: 2:12
Total: 39:56 4 minute PR!

Pull-ups, push-ups and squats done in 20 sets of 5/10/15. JUST AS MISERABLE!

M/5'9"/198/31yrs

As rx'd (no vest)

47:48

as rx'd (no vest)
45:45

as r'xd

no vest

48:43

M/28/192/5'11"

pack
run 1/2 mile
50 pull ups
100 push ups
150 squats
run 1/2 mile

no vest
27:31

M/31/235/5'11

64min

f/26/106

49:33 (PR)

rx'd, no vest

GEORGE: M/40y/5'08"/154#
WOD: "Murph" as Rx'd: 1 mile run 20# vest, 20 rounds Cindy style 5-10-15, 1 mile run 20# vest.
WEATHER: 48 F, wind 12 mph.

LAST TIME: 01:12:17
THIS TIME: 00:58:07

A 14:10 improvement. The Pull Ups flew up, but the honest Push Ups were tough.

no vest

as rx'd 30:10

male/41/5'8/175

31:23

35:53

ran on treadmill

As rx'd

59:00

Completed each exercise in total before moving on to the next. Seemed easier to me than breaking them into sets.

28-m-pa
5-8 190lb.

This one took me nearly an hour. I walked the last mile with my wife since it was a nice day outside. Didn't matter if that was the lazy way or not, I was beat!

As Rxed
1 HR 10 min

I'm dumb and didn't partition the pullups in with my pushups and squats. Partitioned squats and pushups 20-10.

Big hugs, ass kicker.

Half Murph

19:36

m 50 5'10' 175

35:19

No vest, will have one for next "Murph." It's funny how slow the second mile becomes after 300 squats.

52:00.

M/26/5' 9"/176

5:20 1st mile, then 10 pull, 20 push, 30 squat X 10 sets.

Murph done with 20x: 5 push-ups, 5 pull-ups, 5 push-ups, 15 squats
42:41

1st mile came home 27th (a little longer), 2nd on 26th (a little shorter). Also skipped my last 15 squats since I had done 1 every time I came up from push-ups.

Lt. Murphy-The Only Easy Day was Yesterday (RIP LT)
Brutal workout, 6 wks in crossfit and this one was the best of brutal yet..per LT.'s design I used the 22lb vest on both runs,, used it again on the 1st two sets of 30 in squats (killed me)finished at 55mins

18/m/165/6'

didn't time it. didn't do the running either; did a 5 mile run after i did the pullups pushups and squats.

28/m/215/6'1"

1200m row hand to row instead of run (feet in ruff shape)
100 pull ups
200 push ups --> last ten on knees with peace of pizza from lunch in my mouth
300 squats

1200m row

Murph is evil

45:52

39:14

45/M/155#

20# vested Murph in 40:52

35:28 vest on for everything but pullups, couldnt do them...maybe next time! Beat my pr.

m/165/34

no vest 33:40

Did 4 times of:
25 pull-ups
50 push-ups
75 squats

last time i did it in 43 min :-)

29/m/180lbs
no vest, deadhang pullups
10-10-30 reps 10 sets
ran on treadmill
40 min

44:32 as rx
male 25 5'11' 205 lbs...probably closer to 195 right now haha...that hurt to laugh

M/31/5'9"/160

Did this for my weekly MetCon WOD as part of the strength bias program.

Time: 41:49
Chest-to-bar, chest-to-floor, ass-to-grass.
10/20/30 for first half, 5/10/15 for remainder.

Thanks for the kudos everyone!! Crossfit has literally saved and changed my life. A mere 5 months ago i was 40 pounds heavier than i am now and could barely run 400m and definitely could not do a pull up... and now i did frickn" Murph unassisted - anyone who doesn't think CF is the best fitness program out there needs to only look on this message board to see all the amazing athletes and what they can do. Thank you coach, CF, and everyone on the boards YOU ROCK

as rx'd with 20lb vest

1:09:10

As rx'd 50:04. I prayed for death but it didn't come.

WU- 2 rounds of 15 sit ups and super mans, samson stretchs.

Jumping pu's- 3 boards high.
10 knee push ups
1:01

41:00 as Rx'd

m/32/5'4"/123

For time:
1 mile Run (treadmill incline set at 8.0)
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run (treadmill incline set at 8.0)

Time:40:22

with 20# vest 55:59
wife did jumping pull-ups 35:45

M/46/155 lbs

WOD 55:00

As Rx'd (without vest, treadmill miles). First time I've done it as Rx'd, including all pullups first, then all pushups, then all squats.

The Claw

"Half-a-Murph"

For time:
1 mile Run
50 Pull-ups
100 Push-ups
150 Squats
5 sets of 10/20/30

as rx'd:
63 minutes

Man, I'm in the process of trying to cut some of fat out of the weight i put on when i started cross-fit, so i've been low-carbing it, trying to stick to a cyclical ketogenic diet. I never realized how much energy comes from carbs though... Snowboarding yesterday and the murph today, and i'm definitely tiring very quickly, could feel my muscles starting to twitch and seize as they emptied out today, was a peculiar feeling, but experiential learning is always cool with me. Any thoughts on fat cutting?

M/25/170
As RX (No vest) and a day late...
34:11 PR!!
RIP Murph and thank you

Still sick No workout today
did this WOD on 3/18/09
1 mile run
50 pull-ups
100 push-ups
150 squats
10 Sets of 5/10/15
First 5 sets unbroken
1 mile run

50 Minutes

M/32/6'2"/190

No warmup

WOD:
1.2 mile run
100 pullups
200 pushups
300 squats
1.2 mile run

59:24

34:40

i'll do this on friday! can't wait! lol

As Rx'd
Time = 58:10
First Murph

I did the first run in 7:12. Then I cranked out the 100 Pull-ups. Then I did 100 Push-ups, and man I was feelin it, so I did 100 Squats. Then to finish up I did 10 pushups/20 squats Untill I finished them both. Then the second mile was like 12 minutes, I was dead.

M/43/5'10"/175

My first WOD post. (and a rare WOD that I could actually finish!)

As prescribed: 1:28

Murph and I now have a love/hate relationship. Cruel bastard.

Did half a Murph in 30:07...ouch.

37:37
partitioned 5/10/15 on pull ups/ pushups/ squats

F/115/24

Did this for the first time with a 20lb weighted vest

1hr 32sec (unpartitioned)

Best time is 43:27

First CrossFit WOD ever.

30/f/117lbs - consumate '98lb weakling' until I started lifting 9 months ago...long way to go, but feeling confident and stronger than ever before.

Murph w/assisted pull-ups: 1:18
partitioned 10 sets 10/20/30
pull-ups using assist w/35lbs(I can't do a body-weight pull-up, yet)

no vomit.

Every part of me hurts, but my hair.

THANK YOU

42:13

sick. day behind

63:47

This was my first time doing Murph.

I thought partitioning meant breaking the individual exercises into sets so I did the 100 pull ups straight breaking them up into 10's. When I finally got off the pull up bar my Lt. mentioned I could've been switching on and off so I alternated on the Push ups and Squats

41:20

1st Mile 6:57
2cnd Mile 9:40

m/37/76/190

Still favoring my elbow (I now think it's forearm tendonitis), so no pullups. Did 100 GHD situps instead, rest as rx'd.

47:10

m/19/192#/6'4''

59 min with 20# vest. didn't run the last mile
absolutely gassed

1st time meeting lt. murphy, the pleasure was all his...

m/33/170#/5'8/2months of xfit
37:28 no vest

first time I met Murph I could only do 1/2 and tht took me 45mins.
Today as rx'd in 67min. glad to finish
heaved 4 times and still sore.

26/5'9"/138

46:30 (no weight vest)

44:04

Man that was tuff. Thank you Murph.

Air Squats bite hard. They are, without a doubt, my most hated exercise.

Movement prep warmup
49:04

Run was; home to stairs entering green belt out neighbouring culdesac back home
PUs 10x10
Pushups 10x20

33:01

as rx'd (without vest or body armor)

TOTAL: 38:01

after 1600m: 7:08
after 20 rounds of 5 pull-ups, 10 push ups, 15 squats: 29:13 (so 22:05)
(last 1600m in 8:48)

m/39/67"/183#

Murph as rx'd 00:56:59

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

24/m/6'1''/185
as rx'd
4x 25 pull 50 push 75 squat
no vest
someone stopped my watch 20min in so im gonna say 50ish.

52:56 as RX with 20lb vest. Legs are locking up now. The vest makes all the difference in this workout.

WOD:
900-meter run
75 Pull-ups
125 Push-ups
175 Squats
900-meter run
34:05

Late to the party here--did this today. Started CrossFit just this Monday with Cindy. Did Murph as Rx (no vest) in 44:03

54:00 with vest

had to walk last 1/2 mile dut to a painful shoulder

Murph:

Only finished 400m of the final mile before getting kicked off the track for track practice. I'm still annoyed

Otherwise, as RX'd at 34:45

My last FULL Murph was 32:22, I guess I've fallen off this past month (due to exams and friends visiting). Gonna really get after it after sprig break.

44:52 rx'd

M/25/194/6'1"

As rx'd no vest
after mile 1 - 7:04
after 20 rds cindy - 26:58
Total - 35:37

I am always amazed at how hard you are. So happy to get the pu/pu/sq in under 20 min :) Cut the hell out of my hands, two calluses ripped

42:10, after this weekends Kettelbell Certification probably wasn't good. My first run was I estimate 1.25 my second was .75 miles. I was tasting the bloody meat in my lungs

m/28/5'8/170

as rx'd 49.56
no vest, no thanks
partitioned 10/20/30x10
1st time doing murph

57:50 - no vest

1:10.23--no vest

30 yom, 185 lbs

34:20 no vest, miles on treadmill @ 1.0 incline

1/2 "Murph"

18:53

32/M/200
as rx'd 39:10

Male
33 5'10" 200lbs.
As prescribed no weight vest.
10 sets of 10-20-30
I know I looked stupid running the last mile!
37:57

42:20 no vest

M/18/175/6'1"

Half Murph:
1/2 mile
50 pullups
100 pushups
150 squats
1/2 mile

20:20

41:20-No Vest

Mile = 8:14

5-10-15 = 24:04

Mile = 9:02

as rx'd, no vest. partitioned into 10, 20, 30.

mile 1 = 7:44
mile 2 = 9:07

TIME = 41:59(PR)

No Vest, Un-Partitioned. Ring Pull-ups

56:17

31yom, 160#, 5'9''
Strict pu and 20# pack
46:36. Outch!

44:40 w/o vest

20 sets of 5-10-15

as rxd 45:00

F/45/5'2"/126ish

no vest
all pull-ups jumping
indoor cycle 8 mins instead of runs (Murph 1 mile runs time from Jan 2009 were 8:16 and 8:28)

41:01

If I take into account my run times from before, overall time improved by 3:12

first time doing murph as rx'd with 20lb vest. tough one and the "cindy" portion took a lot longer than I thought. I had to run on the treadmill so I set it to 1% incline. time was 53:29. Not disappointed, not happy, well happy I can do the whole workout as rx'd just thought I would be close to 45mins. I'll get it next time.

Fair Winds and Following Seas Murph.
RIP

107:42 w/ Body Armor

M/33/188

40:18
Great job Pebbles!!!!!!!!!!!!!!!!!!!!!! 12 secs
As Rx'd
30 pullups -50 pushups - 80 squats
20 pullups -50 pushups - 80 sqauts
20 pullups -40 pushups - 80 squats
15 pullups -30 pushups - 30 squats
15 pullups -30 pushups - 30 squats
Last run cramped up bad !! killed over a min @ very slow pace ! maybe next time RIP Murph Thank you for your sacrifice !

Staring @ Crossfit with a Murph:

M/24/1.73/70

No pull-up bar: Hence did 30 deadhang pull-ups ( dunno how to kip) on a rough concrete overhang

No stamina: Did measly 100 squats.

No spirit: 75 pushups : could have done 100 could've would've should've blah blah..

Numbers above make me feel like a worm :D I'm in terrible shape aren't I?

Mile 1: 7:20
Mile 2: 9:30
Total time: 27:02

17m/5'9"/158

as Rx'd 20 lb vest and all
38:59 with acurate mile up through the hills
hands ripped again

anybody who is under 18 years old slip me an email. i'd love to hear from our "underaged crossfitters"

er.. i meant
Starting not Staring :P

1 mile run
100 pull ups (assisted)
200 push ups (20 regular - 180 on knees)
100 squats (had to cut short due to time)
1 mile run

time 49:46

24/m/156#

First official main page WOD as a US Marine!

Done in boots and utes at sunny NASP

41:26

PR by almost 8 minutes. Good stuff!

1 mile run
50 Pullups
100 Pushups
150 Squats
1 mile run

50:59

A little over 52mins last time. 45:35 today as rx'd.

Wife: 49:35. 95lbs assistance on the chinup bar.

M/47/6'/184

As rx'd
34:26

M/29/5'8"/150
My first completed Murphy
As Rx'd
all pull ups from dead hang (I can't kip on my Pull up bar, and I'm really bad at kipping anyway)
approx 80 mins

Wednesday, March 18th, 2009

I was soooo amped to do the WOD "Murph" today!

This was my first ever WOD in CrossFit.com

I was very hungry today so I bought a foot long subway sandwich for later but gave in and ate half of it before the workout. Some people say it messes with your times eating before you work out but I thought it wouldn't hurt. I was hungry! I'm human.

My lower back was getting at me for some reason today so I decided to do it without a vest this time.
I went to google maps and this one cement circular pathway was exactly .1 mile so I ran around that 10 times. I partitioned it to 5-10-15 "Cindy" style X 20.

My time: 37:23.10

My last time (with a 30 pound weighted vest on while running): 1:10:19.01

OH YEAH!!! PR!

Time to celebrate with the last half of my subway sandwich:

CrossFit! Thats Fresh!!!

38:06 as rx'd

M/28/6'1"/205

Partitioned:
Pull-ups (25lb plate) 10reps
Push-ups 20reps
Squats (45lb plate) 30reps

Total Time: 67:24

M/40/5'-8"/162

AS RX'D

27:42

F/23/150

1/2 murph.. partitioned cindy-style, grav at 6 for pull-ups

~40:00, last time 42:00 with 30 girly push-ups! and this after ~a week of not working out & sleeping problems. although i did get quite a bit of sleep last night.. and missed half a day of work today :o

m/180#/6'0/20

As rx'd: 27:59 (PR by 10 min)
Mile 1: 6:09
Cindy partitioned: 15:24
Mile 2: 6:26

32:57, FELT GREAT. BEAT LAST TIME BY 4 MIN

M/28/5'10/165

As Rx'd w/ 20# vest

41:34
Partitioned 10-20-30

Ouch

M/29/6'1/180

First Murph

w/20 lb vest - 55:17

Half Murph w/ jumping pull-ups, knee push-ups 26:10. Split push-ups and squats into thirds.

39/m/190
as rx'd
100,200,300 (in order till each completed)
42:01

last time 37:35 (100,200,300 random order till completed)

completed murph today march 18th after a 6.5 hour car ride home from savannah and sleeping a hangover off in the backseat of a car. did not use weighted vest but did dead hang pullups no kip. 1.5 on the miles to make up for lack of vest. was horrible. 3 day drinking binge while on zone diet kills the body

30m/156/70"

CFSB Deadlift
x5- 290 (pr)
x3-315 (pr)
x1-335 (pr)
1/2 Murph
1 mi, 50,100,150, 1 mi.
25:32.
Ran on treadmill, 3.5% at 8+ mph.

51/M/145

64:01 as Rx'd

About 1/3 pull-ups C2B

done yesterday (3/17/09)

26/f/5'2/132#

teach 6am class @ CF NoHo, then:

breakfast: run 45 minutes = 6 miles, then:

work, work

then back to CF NoHo for:

WOD: "Murph" (sans vest)
1 mile run
20 x 5/10/15 (ring pull-ups/push-ups/squats)
1 mile run

time = 32:45
pr! and that wuz on the rings... AND w/a lil bit o waiting when Tim's tkd kids were too close to kip safely

p.s. - ring pull-ups = awful.

post: 7 bottles of Guinness (3 draught, 4 extra stout)

done yesterday (3/17/09)

26/f/5'2/132#

teach 6am class @ CF NoHo, then:

breakfast: run 45 minutes = 6 miles, then:

work, work

then back to CF NoHo for:

WOD: "Murph" (sans vest)
1 mile run
20 x 5/10/15 (ring pull-ups/push-ups/squats)
1 mile run

time = 32:45
pr! and that wuz on the rings... AND w/a lil bit o waiting when Tim's tkd kids were too close to kip safely

p.s. - ring pull-ups = awful.

post: 7 bottles of Guinness (3 draught, 4 extra stout)

1 mile run

50 pullups
100 pushups
150 squats

1/2 mile run

about 30 minutes forgot stopwatch
not bad for a first attempt at the Murph

49/m/140
5/10/15
7:00
19:31
6:59
tl=33:30

43:58
PR by about 12 minutes but I haven't done this without a vest in a while.
split up the work 10-20-30
next time will try 5-10-15

26/m/155

44:20

no body armor.

Very brutal workout.

Mike:

As rx'd, no vest: 39:49

Courtney:

Scaled reps in half, full miles, no vest: 39:44

#215
Your IOTV without any attachments or plates is about 15 pounds. No one, not even pogues, have a 20 lb vest when combat configured, its not even possible with just plates in, let alone any pouches. This workout isn't intended to be done with 60 lbs of body armor. That would be a good way to hurt yourself. But go for it if you think you're so bad.

CFWU -dips, pull ups, and squats
1/4 mile walk

8:00 mile
20 x (3+2 pull ups, 10 push ups, 15 squats)
9:25 mile
Total time 1:25:25

1/4 mile walk

First 7 pull ups were unassisted. Next 43 were with 40lb assist. Last 50 were with 50lb assist.

Did this yesterday, as Rx'd, with the 20lb ballistic vest, broken down into Cindy sets, in Kandahar, in the heat of the morning. Did it in 52:50, and it hurt. Kudos to those that are doing it faster...

I do wonder about the 19:42 timing at post #98...

Half Murph (not partitioned)

20:04 (PR by 3:00)

Was going to do my first full Murph tonight but lunch came much later than I'd hoped... 4am.

Buttercup;

0.5 mile run
25 pullups
50 pressups
75 squats
0.5 mile run

14:41

28YOM
195#
5'10''

Warm-up: Random stuff for 10-15 minutes

WOD as Rx'd w/o vest:

1 Mile - 7.02
100, 200, 300 w/o partition - 28.45
1 Mile - 7.43

Total: 43.30

Threw up twice. The "400 Meter" route I've got marked off is closer to 420 Meters. Didn't partition the exercises. Not real happy about the time, but it's a process.

18/03/09
M/33/181/76
As rxd (no vest)

Pull-ups in sets of 10
Press-ups in sets of 10
Squats in sets of 50

43:57 (PR)

Last attempt: 25/08/08 - 55:10

Warm up:

3x10 pushups, single-under, bench dips, pullups(5), stretch

WOD:
Ran out of time this morning...may have to start over later.

1 mile, 2 rounds: 10 jumping pullups, 20 pushups, 30 squats.

17:57

wow what a tough one...

40:14 no vest

m/30/6'3"/180
1/2 Murph

1 mile 7:00
50 pull-ups
100 push ups (5-10-15)
150 squats
1 mile 7:17

29:32

25/m/145/5'8"

CFWU x 3

as Rx'd: 42:37 - Just a little over a minute slower than my PR, but I did get a PR on the first mile (6:36).

While I was doing the Cindy portion, I had a guy say that he tried CF a few times, but didn't agree with the warm-up routine...said it seemed too 'strenuous' and such. I responded with "Yeah, our warm-up is your work-out. Alright, I'm done with my 20 rounds. Time to go run another mile."

as rx'd

49:14

As rx'd, first time to complete Murph, been doing crossfit for almost 7 months.

60:20

As RX'd 56:45
809 Calories burned

Setting: 1/2 mile to park, 2 laps around for another 1/2 mile; "Cindy" portion on the pullup bars at the park, 2 laps and back home.

Time: 39:12, w/o weight vest.

Splits (approx.)
1st Mile - 7:15
20 rds of h*ll - 23:00
2nd Mile - 9:00

Yikes. This WOD humbled me. I was thinking beforehand it should be no problem to do it under 40 min., b/c hey, I can do 20 rds for Cindy, and that is 20 minutes. So slap a couple sub-10 minute miles and I'm in there. Ahh, hubris.

Think I underestimated how draining the first mile was. I started fine on the "Cindy" portion, moving thru them better than 1 rd/min., but around 10 I really started fatiguing and slowing down. Pushups destroyed me - I had to start breaking them up at around set 10. I think I have atrophed during the time off to heal the pec. Survived pullups and squats were strong throughout. I actually tried to pick up the pace on squats in later rounds b/c I was spending too long on pushups.

So I'm at 30 min. and change heading back on my last mile - holy crap, I can barely pick my legs up from the squats, I can't swing my arms from the pushups and my back is screaming from pullups. The first 1/4 mile was terrible, took me 2:30, and I felt like I was pushing at 100%. Fortunately, I loosened up somewhat, and was able to gut thru the rest. I was at 37 flat coming into the last 1/4 mile, smelled the barn and brought it home.

Setting: 1/2 mile to park, 2 laps around for another 1/2 mile; "Cindy" portion on the pullup bars at the park, 2 laps and back home.

Time: 39:12, w/o weight vest.

Splits (approx.)
1st Mile - 7:15
20 rds of h*ll - 23:00
2nd Mile - 9:00

Yikes. This WOD humbled me. I was thinking beforehand it should be no problem to do it under 40 min., b/c hey, I can do 20 rds for Cindy, and that is 20 minutes. So slap a couple sub-10 minute miles and I'm in there. Ahh, hubris.

Think I underestimated how draining the first mile was. I started fine on the "Cindy" portion, moving thru them better than 1 rd/min., but around 10 I really started fatiguing and slowing down. Pushups destroyed me - I had to start breaking them up at around set 10. I think I have atrophed during the time off to heal the pec. Survived pullups and squats were strong throughout. I actually tried to pick up the pace on squats in later rounds b/c I was spending too long on pushups.

So I'm at 30 min. and change heading back on my last mile - holy crap, I can barely pick my legs up from the squats, I can't swing my arms from the pushups and my back is screaming from pullups. The first 1/4 mile was terrible, took me 2:30, and I felt like I was pushing at 100%. Fortunately, I loosened up somewhat, and was able to gut thru the rest. I was at 37 flat coming into the last 1/4 mile, smelled the barn and brought it home.

m/40/6'0"/192

Only got through 75% of middle section. Broke into sets of 10-20-30; last one was 5-10-15. Last mile was pathetic.

75 pull-ups
150 push-ups
225 squats

44:58

Modified Murph; No pull-ups due to massive pull-ups following in next WOD and lack of time. No time, stopwatch died. Guestimate 55 mins.

MMO

BW 170

As rx'd - 34:08 - At station 8

Not a pr, done the day after J.T.

Chest and tris still sore

First time with 20 lb vest- 53:50
last-51:16
last2 - 53 min
pr- 46:40 May 08

As Rx'd except no vest

47:01

Last half mile was hard!

As Rx'd...... 36:20

Jennie: 27 F 165# 5'9"
"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Time= 56:12

2nd day on WOD
1/2 murph
26:10
treadmill runs

nearly killed me.

edmonton, ab

27/m/155

47:06

I was pretty dead during this one. The running kills me!!! But, I got done, haha, and I feel good about that

1:09.19

19/m/5'11"/161

Sub 48 pullups 100lb. assist
48 pushups
48 squats
41:59

That SUCKED!

~38 min excluding transition time (~3 min).

I'm gonna go crash...

done at the globo.
1 mile treadmill
50 pullups
100 pushups
150 squats
1 mile treadmill

40:22

kipping pullups felt really good today; push ups got ugly toward the end.

"1/2 Murph"

.5 mile run
50pu/100pushup/150sq (broken into five sets of 10/20/30)
.5 mile run

24:30

M/40/173ish

"Murph" on 8/27/08 = 61:55, a PR by 10 minutes.

"Murph" today = 53:24, a PR by 8:31.
First mile, 8:09 (slow)
100 pullups, 200 pushups, 300 squats done "Cindy" style, but first five sets of pullups were 7 each.
Second mile done in 10 minutes or so.

It hurt so good.

Did murph during lunch break.

34:40

As Rx'ed with 20 rounds Cindy style. Ran on treadmill.

That last mile was a killer. I had to take a walk break.

Subbed 2000m rows for the running. First 2k in 8min, second 2k in 9 min. Did the reps in 10 sets of 10/20/30. No vest.

Time: 46:50.

Next time need to do 20 sets of 5/10/15 with a vest.

Murph as Rx'd
27:02

No vest

m/30/6/195

Ran 1 mile. Did 50 pull ups, 100 push ups, and 150 squats. Ran 1 mile. PU/PU/Squats were done in 10 sets of 5/10/15.

34:26

2 min slower than last time. (presurgery)

30 min on the nose as rx'd

14min for first half, 16 for second half (6min the first mile, 6:30 the second mile); deadhang side grip pullups

M/32/5'4"/144lbs
As RX'd with vest
40:11
Two minutes slower than previous time, but used vest this time.
Felt good and bad at the same time.
I love this stuff

Rx'd, no vest
48:48

oops
45:48

as RX'd 51.36

M/32/151lbs/5'5"

37:04
Runs on treadmill
10-20-30 for pull ups, push ups and squats

split 5/10/15

Time 49min 05sec

Slower than last time, disappointed.

Pull ups with band

Good fun

m/34/185/70"

42:50
as rx, 5/10/15, bracketed by a 6:45 mile and a 9:45 mile

For time:36min 1 mile Run; Pulldowns 130lb 35,35,20,10 ;Push-ups 60,60,40,20,20;Squats 100,100,100;.25 mile

Mile 1: 6:42
pullups, pushups, squats Cindy style: 22:34
Mile 2: 9:11

Murph as Rx'd: 38:28, dropped 6 minutes since January.

RIP, Warrior.

This was my first CrossFit workout... one word: PAIN!!!

41:23 without vest
About 11 min faster than last time! Paced myself better this time so I woudnt get to muscle failure to quick on each of the sets.

M/28/215

I did 10 rounds instead of 20

Cramped on last mile so I didn't finish it.

Still about a 24 minute workout.

Finish next time.

1mile run 50/100/150 1 mile run: 29:40

M/32/160 6'1

47:37 RX without body armor

RX'd, no body armor/vest. 27:21.

22.m.135.65"

as rx'd
1 mile
10 pull ups \
20 push ups X10
30 squats /
1 mile
50:13

Last time:
1 mile
10 pull ups \
20 push ups X10
30 squats /
1 mile

45:10(PR)

85 lb barbell curls due to shoulder issues instead of pullups.
45:00

did it at Monroe track as rx'd.

Had Raphael and Corona there and work out too. Slowed me down but it's okay.

1:07

m/23/6'/170lbs

as rx'd w/o armor:

49:23 min
Pullups and runs were slow.

Still new to crossfit (bout 4 wks), but I did this back in Dec. of 07 with a bunch of guys who first told me about crossfit. That time was 59:46 w/o armor.

J- 46:20 as rx'd
C- 28:00 1/2 Murph w/ jumping pullups and knees on floor for pushups

49:45 The second mile took forever. 13min. I was spent. It didn't help that I stupidly ate pizza today...

Oh my, Mr. Murph, you are a tough dude!

I ran out of energy (and time) on this one. No way was I wearing a vest!

51:10 total time.

Ran 1.0 mile
12 sets completed of 10-20-30
Ran 0.5 mile

oops, bad math, 12 sets completed of 05-10-15.

RX'd w/o vest 36:16
The very first time i did this WOD was with 20lb vest for 49 min

32/m/6'2"/204

Half Murph w/ CTB pullups
21:10

All pullups and squats unbroken. 1st 800 - 3:06, 2n 3:40

Phil 4:13

42:02 vest only on runs

as rx'd w/o vest

47:28

I am really excited about finding Cross Fit. I am 26 live in Brooklyn and before this workout thought I was in decent shape. This is my first CF WOD and Lt. Murphy's workout is a bruiser.

Just finished it cindy style in 42:50.

m/ 26/ 205 lbs./ 74"

Time without vest: 53:26

Was drinkin and smokin a lot last night, unemployment has it's perks, I guess :) Still managed to drag myself through this humdinger of a WOD, though.

"Murph" with no weight

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

*49:20

*Did not partition the pull-ups, push-ups, and squats. Completed each exercise to completion before going to next. Won't do that again!
----------------------------------------------------------------------------------------------------------------------------------
Compare to 080825

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

35:50

As Rx'd

30:38

nearly 3 minutes less than in January

Been posting my WODs on the message board, thought I'd get back to posting them here.

First time with Murph! Completed 3.20.09 (I've been "cherry-picking" WODs due to severe migraines, but I try to always make up the Hero WODs within a week).

Mile 1: 7:00
20 rounds of 10 pushups (on toes), 5 pullups (butterfly), 15 squats (to Dynamax med ball)
Mile 2: 8:46

Total time: 56:34

The last mile was total crap. Ran to 0.25, walked to 0.3, ran to 0.5, walked to 0.55, ran to 0.75, walked to 0.8, ran to 1.0. Cramping in diaphragm and left psoas attachment had me doubled over on occasion. I know it's 'cause when I get tired, I abandon POSE, then start breathing shallow. More running drills for more - when I'm tired!

Rx'd (w 20lb vest)

43:52

First timer

as Rx'd 44:20

As Rx'd with Vest

44:20

first time doing Murph

35:50 no vest, cindy style

M/36/148

@ CrossFit All In, as rx'd, partitioned 5-10-15 X 20 rounds with runs outside

33:12 (PR by 4:27)

1mile
100 pullups
200 pushups
300 squats
1mile
------------
52:00

"Murph":
Run: 1 mile
PU: x 100
pu: x 200
SQ: x 300
Run: 1 mile

39:21, PB by 9 min
broke up as 10-20-30

45:27
Cindy style
kipping pullups
not quite honest pushups
squats not as deep the last few rounds
My air is what I need to work on the most - light headed the last few rounds.

Lauren:
45:27
Gravity machine pullups
pushups to the brim of her hat

She pushed me on the final run. I may have walked if it wasn't for her.

done after split jerks 7x1. no runs. JPUs after 2 rounds. 37:53.

6:50 on the first 1 mile
Complete 80 pull-ups; 160 push-ups; 240 air squats in about 15 minutes. Had to leave early to make an appointment. Ran about 1 mile back to living quarters.

As rx'd

w/ 20 lb. weighted vest

50:33

39 minutes 10/02/30 split. Had to walk some of the last mile

As req'd with 20lb vest. 48:11
No PR today.

49:57 as rx'd

forgot to add:

no weight vest
pr by about 3 minutes

oh, so that's why they're called hero workouts.

my first murph, damn, 1 hour, on the dot.

No vest

Ran on TM 3% incline 1st mile 7.8 second 7.0

Partioned 5/10/15

42:51 PR

RIP Murph

32/m/172

32:55
5/10/15 split in 15:25

f/25/5'9/135.5

scaled to 50/100/150 (push-ups on knees, partitioned Cindy-style)

27:59

last time- 36:09

m/30/158.5

as rx'd...no body armour, pullup on rings, though

29:29

last time w/rings 36:20.

fastest Murph 28:40 w/ regular pullups.

40:00

KC 37/5'8"/175:
37:29

47:35

partitioned 10/20/30

51:08
25/50/75

38:45

Pull Ups on Smith Machine with feet touching.
Not my best time, but good form on all movements.
7:26 first mile, 7:50 second mile

Jeff @ home
Runs outside.
35:20
First run in 2+ months due to knee.

Ax rx'd with vest 36:46

m/44/175

as rx'd

51:21

Finally got a chance to make this up today.

as rx'd minus the 20lb vest

36:42 PR!

M/25/5'10/160

holy crap this was difficult, almost yacked, did 5 sets of Split Presses first (135,155,165,175,185), then...

ran 1 mi 6:50

partitioned
50 Pullups
100 Push Ups
170 squats... then was so exhausted quit and the stopwatch on my Ipod stopped working, prob about 20 minutes... at least i know what I'm getting myself into for next time :)

WU: 800m jog, stretching

WOD: as rx'd, 35:08 (PR by :10)

First Murph can't believe that I was able to complete it, didn't use a vest but got all of the numbers and the 2 miles, so really happy about the time even though its kinda long.
1hr 5min

First Murph can't believe that I was able to complete it, didn't use a vest but got all of the numbers and the 2 miles, so really happy about the time even though its kinda long.
1hr 5min

20090321 0545hrs
As rx'd (without vest), 20 rds cindy (5-10-15)
t = 53:05 = 7:18 (1st mile) + 38:08 (20rds Cindy) + 7:39 (2nd mile)
Push ups were the hardest, along with that 2nd run.

and RIP Mr Murphy

50:49

M-30-195-6'2"

no vest

32:17

bout an hour after yoga... so felt kinda loose.

M/36/170/5'8"

As rx'd Sectioned it off like Cindy (5 10 15)

32:32 pr by close to 4 min. It still sucked.

38:44
M 29 93kg

33:45 w/ 10 situps subbed for pullups. miles were a little short too.

PR
49:57
non partitioned
with 20 lb body jacket

half murph:

1/2 mile run
50 pullups 10 each set
100 push ups 20 each set
150 squats 30 each set
1/2 mile run

32:01 min

C-
runs outside
31:00

Friday 3/20/09-1st murph in a while 53:35
ripped a callous, felt pukie, got strange stares at McGlobo

All in all it's worth it. The pump stayed for two days. My wife thinks it's nasty so it must be working.

rx'd
ran on treadmill 33:03

Rx'd w/ 20# vest:

01:04:21

PR by 30 mintues.

Stopwatch failed.....somewhere between 37 and 40 minutes. A PR for me either way.

Did a modified version of this on Friday:

Bike 2 miles on level 10
100, 200, 300
Biek 2 miles on level 10

34:23

M/26/170
No vest
partitioned 10/20/30

42:00

M/26/170
10/20/30 parition
42:00

partitioned 5/10/15

50:30

as rx'd

mile 1 - 7:30
100, 200, 300 (10, 20, 30 x 10)
mile 2 - 8:30

43:50

42 mins

6:20 mile 1, 9:20 mile 2

26:13

rx'ed w/ 20lbs vest, done on 22 mar 09. No paritioning of pull ups/push ups/squats.

70:15

m/36/6'4"/97kg

Pack:
Half Murph
For time:
800 meter Run
50 Pull-ups
100 Push-ups
150 Squats
800 meter Run

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

18:32

As Rx'd with partitions of:

20 rounds of

5 pull ups
10 push ups
15 squats

56:26

m/31/5'09"/210

As Rx'd with partitions of:

20 rounds of

5 pull ups
10 push ups
15 squats

55:26

m/31/5'9"/210

m/48/175

Approx 52:00

32/M/155

36:23

49:11

10, 20, 30 split x 10 rnds

Ran on treadmill.

Finally did "Murph" today after two weeks of no Crossfit while coming back from Iraq.

PR As Rx'd minus the 20lbs of body armor 29:58

good times...

WU
090324 - 39:46 (sans 20# vest)
080901 - 44:23
M/48/184#/72"

@thepark

38:41 (new PR!)

fighting an injured shoulder, strained bicep tendon?

subbed jumping pu's
left lat is messed up! dealing with another crossfit injury!

39:02 (pr but not a pr)
I really hate this workout...

m/35/5'9/176

CFWU - 2. Reg 1st round. 4 HSPU 2nd. Superman. Burgener.
47:33 - TERRIBLE
Pace terrible on PU, pushups, squats. Esp 1st 6 or so squat rounds. Better in later rounds.
Last run terrible. 11:07 inc 50 sec getting outside.
1st run-7:09 inc getting inside
29:16 workout
11:07 last run & getting o/s
1/1: 41:01
8/25: 43:16

37:10

We did a "half" 50 pullups, 100 pushups and 150 squats (with the 2 miles of course), partitioned Cindy style.
My time was 30:00:10 which was 49 seconds faster than my previous but 10 seconds short of my goal. TEN FRIGGIN SECONDS.
Oh well I'll kill it next time for sure.

Buttercup

0.5M
25 pullups
50 pushups
75 squats
0.5M

14:41

Mix of Buttercup/rx'd

1m on Elliptical
25 Pull-Ups (Deadhang) 15-10
50 Push-Ups 25-10-5-5-5
75 Squats 25-25-25
1m on Elliptical
Time: 25:16

Mix of Buttercup/rx'd

1m on Elliptical
25 Pull-Ups (Deadhang) 15-10
50 Push-Ups 25-10-5-5-5
75 Squats 25-25-25
1m on Elliptical
Time: 25:16

55:57 (almost puked twice).

Ran 1.4 miles outdoors
110 Pull-ups
220 Push-ups
330 Squats
Ran 1 mile treadmill

1:01

45:47

49:33

1 mile run
100 pullups (16x6, 1x4)
300 pushups (20x15)
300 squats (20x15)

did extra pushups bc im weak there. it was awesome. im having trouble typing this!

first day back from vacation

run one mile
50 lat pull downs
100 push ups
150 squats
run one mile

untimed

rx'd as rx'd
39:36 (PR)

as rx'd with 10lb flak
45:29

as rx'd with 10lb. vest
45:29

The Reverend: M/31/200

34:29

6 minutes slower than my last battle with Murph. Go figure.

And I'd never throw on a 20 lb vest to do this one. That's just wrong. I would remove clothes if it would make this bear cat easier! ;)

ran a mile on the treadmill 8:08
partitioned all the pullups, pushups and squats into 10x10-20-30 sets. I managed to do all the pull ups unbroken, but the push ups and squats had to break after the 3rd set.
ran the last mile at 8:13

51:02 a new PR by nearly 3 minutes

original goal was to do 75% of the pullups, pushups, and squats. Only made it to 1 mile run and 60% of the pullups, pushups, and squats in 40 mins before my name was called from daycare.

47/M/185
1 mile
50 pullups
100 pushups
150 squats
1 mile

last time without the last mile
43 minutes
this time
41:20

as rx'd

43:12

24/m/178/6'/2nd week/1st murph

as Rx'd without the vest
63 minutes, time to go cry now.

as rx'd - no vest

45:17

as rx'd - no vest

45:17

33 yom 203 lbs.

55:58. Thought I could crush my last time but no luck. Only a little over two minutes faster than last time. First mile was 8:01 on tread mill. Did 20 sets of 5-10-15

39:46

First time as rx'd
6:17 (first mile)
6:36 (last mile)

49:13

Subbed 300 decline situps fpr squats

54:35 - PR

28/m/185

as rx'd w/o weighted vest: 36:56

mile 6:05
50 pull ups
100 push ups
150 squats
mile 7:10

total 37:15
need to get kipping

Unfortunately ran out of time.

Completed the following in 45 min:

1mile run
100 pull ups
200 pushups

ran around loop down hill and back up: 50 pullups, some jumping, 100 pushups, 150 squats, ran around loop again = 41.00. Took over 2 minutes off.

m/21/145/5'7

39:12

no steady pattern for partitions. i should try to next time, i think it would help.

1st mile: 6:30
strength: 31:00
2nd mile: 8:00

S/f

EJ
M/35/170
40 MINS EVEN

as prescribed....sort of
49:10
20 sets of 5-10-15
but 40 lbs on gravitron
7:15
8:02

cfwu x1 no pullups or dips

3/4 Murph in the interest of finishing during lunch.

3/4 mile (5:30)
75 pullups
150 pushups
225 squats (20:21)
(Partitioned 3-4-5-6-7 pullups each followed by 2x pushups and 3x squats, three times through)
3/4 mile (6:27)

32:16 Total

time: 37:56 as Rx'd

m/28/210/6'4

time 68 minutes (1:08:44)
as rx'd

1 mile
100 pu
200 push
300 squats
1 mile

m/29/5'7"/174

As Rx'd: 39:20. Without armor. Extremely proud of that. Would have been 36:00 if I didn't have to spend a few minutes trotting between the track and the pull up bar inside.

Last Murph I did was 02 May 08 at 48:15. Crossfit works like gangbusters. I'm in awesome shape... unfortunately, due to my inability to adhere to anything even remotely close to the zone, I retain my doughy exterior.

41:00 as rx'd no vest

Been doing Crossfit for about 3 weeks, first Murph

44:14 as Rx'd

so proud of myself

yes did this on 17th and got 49:44 (no vest)
did it again today (1st april) and got 39:41

woooooooooooooooooooooooooooooooooooooooooooooooooo
ooooooooooooooooooooooooooo
love Xfit and all you guys

No vest.
42:19

1st half of the WOD in the am (30 min)
2nd half only 50% completed in pm (30 min)
both runs only 1/2 mile

41:20, last mile verrrrry slow, above 9 minutes. Felt my calf was about to cramp up, so actually walked twice.
still, a pr by about 4 minutes. Phew.

30-m-170

first time with a 20 lb vest... so as rx'd

40:45

M/19/135

as rx'd, 29:50(PR) finally hit sub-30! :) I guess it's about time to wear a 20lb vest now.. :(

43.04
1/2 murph with 1 mi X2
PU sets 5
push sets ten
squat sets 15

As rx'd

1:10:31

No subs

30/m/170/5'6"
38:09

1 1/2 hours.
Subbed Gravitron level 4 pullups and "girl" pushups.

Did this again with the adventure racing group.

Ran the miles outside (about 7 minute miles)
Cindy style (except for the 18th and 19th round which I combined - 10 pulls, 20 push, 30 squats)
kipping pullups
not quite honest pushups

Felt okay during the Cindy part. The last run destroyed me.

35:50 - no 20 lb. vest.

44/m/164

39:44

4 minutes off PR, good to have worked out at all, long day at work with two long cases, very tired

Meyer- no weight at home- 59:05
Stocker
1:01 1st whole murf

7:36 1st mile
10/20/30 partition
9:06 2nd mile
TOTAL 56:01

D
@29's

can't tell from notes
either 56min or 1hr 14min

M/31/5'8"/152

May 29 2009

no vest

6:15 1st mile
10/20/30 sets x10
8:30 2nd mile

32:39 total

M/31/6'/174

45'06"

*no vest
push-ups on plyo boxes

at rx 50:07

M/33/95/192
59:21min As RX'ed.
No vest.

felt like doing something that would really make me work and work for a long time. haven't done this one since St. Patrick's Day i guess.
as rx'd with weighted vest for the first time
36 minutes didn't have a stopwatch but noted the time of the minute hand at the beginning and end

26/m/5'8"/147

We decided to choose an old hero for the wod today...

as Rx'd: 33:43 PB - first mile was 6:15 also PB

craig:44:21

Love this workout...as prescribed w/out body armor. 27 minutes 15 seconds.

Ran the miles on a treadmill and pushed straight trhough the sets without a break on pushups situps and squats.

I'm 27, 6 ft 2 in, 200 lbs, Army, endurance athlete - marathon / tri

No body armor. 28:30

Ran to gym. Cindy style x 20. Ran back to office.

I'm nearly 35, 5 ft 11 in, 220, and I sit behind a desk all day except when I'm doing CF at lunch (and jogging 4mi home from work).

I had no business doing this, but 59 min exactly.
My first Murph too. Im feelin it now, 3 hrs later.

This workout was even more special today now that I have actually read Operation RedWing. Murph is a HERO!

M/25/5'9"/178

"Murph" as rx'd w/ 20#s in a backpack total wt. 23#s

Time: 55:45

1st Murph and I am completely satisfied w/ my time given that I worked a 13hr shift and got about 5hrs of sleep. After doing this WOD I really want a wt. vest now the back pack wasnt working out very well, the wt. would shift often, but its all good next I will be prepared.

DO WORK!!!

Posted on the wrong date. Refer to 100317

52:16 no vest, great workout to start the day! Very first Murph for me. 48yrs old and excited once again to kick butt!

My third workout rx here...I almost hurled on this one and couldn't quite finish.
ran the 1st mile in 8.5 min
70 pullups
160 pushups
200 squats
no second mile
approx. 45 min. (too freakin tired to care)
could barely get my protein down much less the banana...lol...I did leave it all in the gym though!

32m/6'1"/200
As Rx'd no vest, 1st attempt at Murph
37:57

7:30first mile
Cindy style for sets
7:58 last mile
Room for lots of improvement

Live from Tbilisi, Georgia

39m 32s. No vest. Killer particularly given the fact that I did it the day after St Pats Day

Alan

Perth, Australia

I did this back before I was keeping logs on this site, but I want to record it here as a matter of record:
62 minutes. Not bad for the first time (but not too good either).

Did all 100, then all 200, then all 300, no partitioning, 56:09.

1 yr ago
1/2 murph 42.04
today 33.07!
very happy
and I had to walk part of the last .5 mile!

As rx'd
1h02

first murph
pull-ups en negatif
1:09:00

51:58

Brutal...

as rx'd: 39:43 (painful)

42:35