Lets go

lol, yes yes yes, i took a few days off towards the end of spring break, i needed something like this to get me back into the mood

Kick ass, just got my vest in the mail today. God bless Michael P. Murphy.

Did this late last week .
51:27 with 25lb weighted vest.

RIP.

Oh man, i've been waiting for this workout to post for a long time. I've never done this workout and i'm super excited about doing this one. I can't wait!!!

russell = stud.

awesome work, brother!

Wow. That's some good technique by Russell. I've got to work on receiving the bar in the overhead squat to get my numbers up. Motivation.

Good lift(s) by the Berg.

FFFFUUUU!!!!

Heck yes this WOD looks awesome.

Russell, you are a great trainer and a sick athlete. I'm envious of that lift! Solid work!

my worst wod.

I don't understand the results for that "Dead Man's Row" WOD...watching it it made perfect sense to me, I thought that the winner would be the one who completed the most deadlifts, since how many they completed would be based on how fast they could row mixed with how strong they were. But then the results say this:
Row time 7:23
Deadlifts: 32
Total time 4:43
What is this total time? Any insight?

sub 30 here i come!!

Knew this one was coming. Did 53 min last year after a 14 hour shift at work, lets see what happens this time. Then onto some Guinness and Tullamore Dew. Happy St. Patrick's Day!!!

Wow!!!!!

I am glad I slept all day today. I am going to need some naps tonight to be prepared for this monster!!!

Let's Get it!!!!!

Question...Not to be a troll, but am I the only one who doesn't like the recent widespread use of rap music in edited videos? I always end up muting them so that I can enjoy them. Video music used to be pretty eclectic and enjoyable, but now it seems like rap has taken over. Again, I'm seriously not looking to provoke anyone, so if you don't like what you think that you are reading between the lines, like that I'm judging people who like rap, then please don't respond. It's JUST a preference. Thanks.

Russell, awesome. Best of luck brother.

My old CO used to rant and rave about the Murph but always modified it on us. Can't wait to die doing it in a couple of hours.

Holler for CF Cherry Point!

I'm thinking of doing a Cindy-style partition, which would be 20 rounds of 5 PU, 10 push ups, 15 squats. But then I think about how hard Cindy is all be herself and I want to cry a little...oh well.

more, better, faster (stealing your line Marty;)

Is that plane in the air? Either way that's bad---. Murph I am planning a 35 min WOD.

Holy crap! I just did this today!

7:50 mile
35:05 100/200/300
7:55 mile

40:50 total

I am going to die. But man. That is one he'll of a way to go. Game on.

Finally found the video, eh, Russell? Nice work, Brother. (I can still see your spleen).

Best,

Jon

Here's to St Patrick!

I was thinking it had been almost a year...

Russell, awesome lifts! Hooyah Lt Murphy.

This should be interesting.
But debating the vest thing???

Russ-

You are a freaky freak show! Seriously...

Great job Russell!

MURPH! I can't friggin wait

Great work Russell! That was amazing!!!

"MURPH"
SEAL OF HONOR: Operation Red Wings and the Life of LT Michael P. Murphy, USN is the biography of Murphy, a Navy SEAL who earned the Medal of Honor on June 28, 2005 for his bravery during a fierce fight with the Taliban in Afghanistan. A new book about the man this Wod is named for.

Do the Wod, buy the book, have a Guiness...Rx'd

Love the expression on your face in that snatch vid's ending, Pat!

Glad to see Russell gettin' the gameface back on! It's been awhile since we (CFHSV) has seen nasty Russell....guess J'ville is a motivator!

Great lifts! Now GAME ON!

We got some work to do!

K

As rx'd

Partitioned: 10/20/30

51:49

The last time this workout came up, my son was born.

On St. Patrick’s day last year, I wrote a little about what it meant for me to struggle through this workout that night in honor of him, since my son Kyle was born with heart defects and was/is in need of multiple surgeries as things get started for him here in life.

It was incredible to see the support that came from you all—the next day, 031809, comments and emails poured in that showed how amazing this community is. Many people shared similar stories of adversity, others gave a simple congrats... each and every comment meant that you took time out of your individual lives, the ones that sometimes get too busy for even the normal parts of every day living, and your words and actions will be something that I forever remember about my son’s first day of life.

Thank you from both my heart and my son Kyle’s. even through his surgeries, he’s a happy, healthy one year old... and I am inspired by him each and every day.

I will suffer through Murph one more time, both in honor of a hero and in honor of my son.

-Scott Todnem, Illinois

Can't wait to do this with my new 25lb vest! UPS better get it to me ASAP.

Great work Russell!! You make us proud!!
My only envy is that you didn't get this PR in our gym!!! Maybe 205 at CF HSV?

I've got a suggested new WOD for all of you to do at your leisure...It's named "Phil". My friend Phil died a week ago unexpectedly at age 34. Phil was not only my best friend, but one of the best athletes I've ever personally known. Phil was a nationally ranked cross-country runner in high school and rowed the bow seat in the Atlantic City HS varsity 8 that won the national championship and finished 2nd at the famed Henley Royal Regatta in England in 1994. Phil went on to run cross country in college. In the summer time he was a lifeguard and competed in lifeguard races for Ventnor City Beach Patrol. In honor of my friend the "Phil" WOD is a 2112m row (the length of the Henley Regatta) and a 5k run (typical cross-country race). It doesn't really matter which you do first or second. Hope you enjoy.

I tske it "partician" means you don't have to complete on ex before the other ala Angie?

YES
this is what im talking about!

ive been frowned on recently for my remarks about the main site having exercise that didnt make sense or that were unsafe (in my opinion), and others that didnt seem very reasonable for most athletes to be capable of

but THIS is more like it

motions almost everyone is familiar with and that nearly anyone can do (scaled or not)

this is what a HERO workout is all about
motions we all know
in serving sizes and at a breakneck pace that are downright brutal

there's enough volume here to make anyone quiver.

this is going to hurt.
but at least all of these things i can DO

at least in theory..

i just hope my vomit isnt as green as my shirt will be...

HAPPY SAINT PATTY's
and
remember those who have sacrificed for our right to celebrate

Solid work Russell! 200 looked better than 195.

RIP LT Murphy, your leadership under fire is an inspiration to all who lead others into harms way. The only easy day........

#12 ericthered

As I remember reading, the way the WOD was scored was that each DL completed subtracted so many seconds off your row time(5 seconds I think). That way, you had a chance to make up time for a slower row by doing more DL or vice versa. Pretty cool way for the athletes to use their strengths to their advantage.

That's correct; I partitioned this Hero Workout like Cindy.

1mile
20 rounds of 5/10/15 pullup/pushup/squat
1mile

I used my 20lb IBA. Lt Murphy gave the ultimate sacrifice, the least I could do is use body armor while honoring him in this wod.

Also "Lone Survivor" by Marcus Luttrell and Patrick Robinson tells the tale of all four Seals on Operation Red Wings and how they came to be together. Great book, and the reason Murph is my all-time favorite WOD

It seems Murph and I can never mesh our schedules! After SoCal Sectionals this past weekend, I can barely walk, sit down, get out of a chair, etc. All that functional movement made me non-functional! Maybe next time, Murph!

What is the best kind of weight vest to get??

All I know is I was choking on my own vomit after racing my friend in this one last time.

Nice work, Russ...very impressive...

Beautiful lifts Russell.

Russell Berger that is SWEEET!

Does anyone know the name of this song in the Dead Mans row video?

awesome lift bro

Nice lift Russell! Comment#34,Great story!

Russel killed it on those Snatches!!!Seeing it live right in front of me makes me want to push myself harder than ever on getting my snatch at least my BW! Way to go!

Heck yeah!!! I cant wait for this one!!! RIP brother!! You are a true hero.

Russell Berger that was kick ass!

This Hero WOD is the real deal, as they all should be. Looking forward to kicking off St. Patrick's Day with this one.

Another good read related to "murph" is "Lone Survivor" If that doesn't push you to your next PR on this WOD I dont know what will.

What would you say if you were given the chance to substitute the "twenty pound vest or body armor" saying with something else?

For example: "If you've got a ________, wear it."

Daniel, if your looking for something serious, then I would go with a back pack and 20 pounds worth of whatever. If not, I would say a puppy.

31y/o, M. 65, 174
2k row (no body armor)
10 rounds (with stripped armor 21 lbs):
10 pull-ups
20 push-ups
30 squats
2k row
43:25

I realize that Guiness is the 'original' irish stout, but in light of the WOD shouldn't we all sit down with a Murphy's instead?

Without vest, as rx'd
50:30

How tall is Russell? Those are awesome snatches for that body weight. I only wish mine were that good. About the same weight and my best is 65kg.

31M/165/71"

45:33
Went 10/20/30 on the pullups, pushups, squats

Well that just rude, but I will survive LOL

m/173/32 today!

just did it today
51:37 no partition with a 20lbs vest

R.I.P.

35:45!!

35:45!!

Crossfit Sri Ram Ashram, India

Uttam 41:05

Gautam 48:50 (Didn't kip much as he returns from a back injury)

Bachendra 46:13

Arvind 47:47

Vijai Pal (not Vijai Raj)

50:01 No Vest. Partitioned as I felt it. Puked at 42:00. Kept truck after I shed some weight! R.I.P Lt. Murphy, thanks for everything brother.

As Rx'd. 38:10
M/42

M/27/185/6'2" USAF @ BAF

52:18 as Rx'd. Partioned 25/50/75...maybe that's why my time was so slow.

Nice muscle ups in the C-130....

The "Murph" WOD kicked my butt. 240lbs @39 minutes, oh and did I say that "Murph" kicked my butt.

First time doing Murphy. Man that was rough.

27/5'8/220lbs 43:06

Under 40min is my goal next time. Squats and last mile didnt feel to great. and I dont quite have the hang of kips yet, ive been doing straight pullups. At about 50 I started using assisted.

RIP Brother Murph

Happy St. Patty's Day from Okinawa

20/M/5'10/175

31:43 rx'd, new PR

52:57

No vest (can't do that many pull-ups w/o weight, let alone another 20+ lbs)
Partitioned 10/20/30
Gravitron assist @ 20-55 lbs
Coughed up some water on the 2nd mile

Got smart went with a half murph with body armor.

27:45 partitioned.

Hopefully the next time this rolls around my pull ups are better and I can do the whole damn thing.

58.07

no vest. only my 4th workout since starting again after a year off crossit and training due to illness.

i felt this. orrential tropical rain in east timor made it a bit easier

28/m/67"/171
as rx'd
43:05
8min mile
10/20/30 bodyweight only
9min mile

my cardio blows

43:23! PR! Really good work out, was almost sick, lol.

M/25/6'2"/200

as RX'd: 43:53

RIP Murph

Today I not only do this workout for a fallen comrade but for my son Colin who turns 3 years old today, the needs of our great country have taken me away from him on his birthday once again. Here's to LT Murphy, to Colin, and to ST. Patrick's day. I hope everyone has a good one.

M/39/67"/157

in no hurry: ~105 mins

Murph's WOD rocks!

First time posting...first time trying this workout...no kipping on pull ups, first time ever doing over 100 push ups, first time ever doing over 150 squats...missed that it was for time, but I did it!!

Could've/should've gone faster...will next time.

m/44/185

as rx'd (no vest)

35:08 PR

29:57
partitioned 5-10-15

43.10

partitioned 20-40-60

Mike, fair winds.

I can't do Murph in Kabul. No joy on the run.

Did 95# Grace instead.

Can ANYONE tell me what is a "SUPERMAN?"

M/35/69"/170

62:55 as Rx'd w/20# vest

7:41 = 1st mile
45:39 = pull up/push up/squat
9:35 = 2nd mile

7-min pace ellip
only time for half (50/100/150), broke up 5/10/15

31 mins

42/m/176cm/73kg

1600m row
10 rounds of
10 Pull-ups
20 Push-ups
30 Squats
1600m row

31:38

Last time 34:21 with 1 mile runs instead of rowing. Don't know how this compares. Felt good today, both rows sub 6:30, pull-ups and squats unbroken, push-ups broken in 13/7 after round 5.

No vest/armour

Rx'd

26:43

10/20/30

This was my first time with Murph. 1:15:54. Not the fastest, but at least I finished. :-)

What does partioned mean?

5-10-15 or whatever combo of reps to get to goal?

I just did whatever it took to get to 100/200/300, i.e. sets of 20, 10, 5's

wow, this is going to be an awesome day of suck!

Key swim of the week (3500m aerobic) followed by a 90/30 Brick.

Gotta fit Murph in there somewhere... :-)

Will report back later today.

M/42/5'11"/180

As rx'd without 20# vest

1 mile run
10 sets of 10 pull-ups
6 sets of 50 squats
10 sets of 20 push-ups
1 mile run

46:06 PR (previous PR was 52:27)

47:50 with full kit @ 8000 ft in Afghanistan...

RIP Murph

so bummed - i have wanted to put an "rx" by this for a while, but i am time constrained this morning. did 1/2 murph (pack):

22:25 (cindy style)

#18 Thanks for the shout out!
#20 Yes we were in flight going from North Carolina to Washington State for training.

32:30 as Rx w/20lb flak jacket

R.I.P Lt Murphy

No vest, broke up 10/20/30

7min first mile
just under 9 on the last

40:18

In my third month of CF and finally getting were I can do each WOD rx'd, but this one was a beast!!! Great work out, it pushed me and I loved it. \

RIP Murph

No Vest/ 10/20/30

7 min 1st mile
under 9 on the 2nd

40:17

3rd month on CF and finally getting to were I can do each WOD rx'd. Loved this WOD today, it pushed me hard!

RIP Murph.

33/m/190

25# vest

42:15

6:25 1st mile
6:55 2nd mile

42:59 w/o body armor

m/26/5'11"/170

I just started doing the W.O.D at about 1/3 the RX'd a week ago. I had a lot of respect for you peeps before starting. That level of respect has gone way up this week, and I'm starting to see that little sparkle of crazy it takes to get this stuff done :)

400m run, 30 jumping pullups, 45 pushups, 100 squats 400m.
29:21

42.15

No vest

time: 33:41 as r'xd (split to 10/20/30)

Power to "Maxine the machine" she wanted to do Fran 20 mins after finishing Murph. I told her NO!

no vest

29:36

(wod over lunch in astetten)
no vest

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

time: 29'16, pr down from 33 min

45:29 as Rx'd
wore 20 lb vest and did pull-ups, push-ups, and squats straight through

with 20lb vest and jumping pullups,

57:82

m/32/5'9"/175

as rx'd with out armor or vest

51:30 (PR is 47:37) :(

1650 m runs on treadmill barefoot, jumping pullups. Didn't remember the exact length of a mile in meters.

58:50.

m/26/6'0"/215

as rx'd w/o vest

1:06
Awesome yet horrible WOD. Happy St. Patricks day!

58.07

only my 4th wod since starting crossfit again after a year of illness

dissapointed

Do I do the squats with a bar and weight or not?

M/27/6'2"/185

Ran 1.25
50 pulls
100 push ups
150 squats
Ran 0.75
50 pulls
100 push ups
150 squats

Time: 45:28

With IBA (19.5#), treadmill and deadhangs. Partitioned (5,10,15)

36:14

first time doing "Murph"

as rx´d with 10kg weightvest:

48:08

PAINKILLER ;D

M/29/183/5'10"

1 mile run
20 rounds "Cindy" partition of 5/10/15 pullups/pushup/squats
1 mile run

no vest

36:14

it says to partition the pullup/pushup/squat however you like, so is it not rx'd if you do them in the "Cindy" fashion? is rx only if you do them in the 100/200/300 order? just curious. trying to settle a debate with my workout partner.

42:15 First time doing "Murph". Great WOD!

Great workout. This is the first time I did this one. Time was 45:28 Rx'd. I partitioned them into 10, 20, 30. First mile was 8 minutes, last mile was 10 minutes. Great, great workout. I am TDY right now and the people (at the Gold's Gym the hotel is letting me used) were looking at me like I was nuts. I love crossfit!

Murph (no vest) stats from logsitall -
median all: 44:31
median women: 47:58

Murph (with vest)
median all: 47:33
median women: 48:02

i've reworked the ranking function - for most CF workouts you can access the public ranking (age and gender brackets) without registering by visiting:

http://www.logsitall.com/guest_stats_cf.asp

- this page lets you pull up detailed rankings for most CF workouts (Heroes are logged under a separate activity - i haven't put these on the public ranking page yet but will)

First post - I am addicted to Crossfit. I love hearing other peoples times for workouts. It gives me something to strive for. Some crazy times out there I am gunning for. My gym is bomb and the people I train with are too. We are going to make it to the Games in 2011 and maybe even this year. This weekend is the qualifier!

Peace

52 minutes
1 mile
50
100
150
1 mile

Probably a dumb question, but does it count as rx'd if you partition? I would think so since it mentions it in the wod but just figured I would make sure.

As rxd
1st time with 20lb vest
56:33

bw 165

subbed front squats
190x3
220x3
245x4

1 mile run (9 min/mile)
100 stool-assisted pull-ups
100 full extended push-ups
100 knee push-ups
300 squats
1 mile run (8:30 min/mile)
no weight vest
1 hr 8 min

didn't realize partition meant that i could mix the pull-ups, push-ups and squats in together ... i did all of each of them before moving on to the next one ... i'll know next time :)

Finally got to run outside! Maybe more than 1 mile including a grueling uphill on the return. Broke down 5/10/15 x 20 rounds. First 12 kipped, second 8 used band.

52:52

I'd like to add that thinking about what Murph did for his country helped get me through rounds 14-17 when I was struggling.

did half the cfwu (no pullups or pushups)

MURPH (49:36)
800m run (misjudged the distance ~ sub 4 mins)
100 Pullups (broken into sets of 10)
200 Pushup
300 Squats (pushup and squats were broken into 5s an 10s between the rounds of pullups)
1 mile run (approx 10 mins)

Wish I hadnt made a mistake on the first run... still a bruiser.

Mark #116

For an rx Murph you must do the mile on each end but can partition the bodywork anyway you want. I do it "Cindy" style my workout partner does 10/20/30. This is my 10th time for this WOD and it is always a beast.

as rx'd no vest
42:13

32/m/180

48 min

partitioned 10/20/30

no vest

Half Murph 26:20 - 8am CrossfitNYC Class, great work all, and thank you LT Murphy for your ultimate sacrifice in making days like today in America possible, there is not a more appropriate WOD for today.

There are already plastic hat wearing mobs on the street below my office. LOVE IT

can't remember how long it's been since i did murph.

TIME - 42:56(PR)

As Rx'd without vest.

34:45

Rob #127

thanks! just wanted to make sure i had a "legal" rx "Murph" time.

Mark

first mile 7:27
Cindy style 33:32
second mile 9:13
total time 50:13

Really happy because this is only my third WOD back from a long break. But I regret doing it this morning because the ground still had frost on it and every pushup round sucked! Oh well

Sorry, Murph. I completely suked it today. Finished half the workout in 24+ minutes. Time to get back in the saddle.

I enjoyed that one!!!
scaled
3/4 mile run
75 pullups
150 pushups
225 squats
3/4 mile run
I broke it up in rounds
42:15

32/M/190

Sucked

The pushup portion took me 25 minutes.

Treadmill on the end mile kept messing up, tried another one it was crap too.

Quite after 1/4

Total time was 48:14 and again didn't even finish the end mile.

Last time I finished with 47~ something

70 minutes with no vest and no partitioning. I think I would have been faster with partitioning, but I didn't know that was OK. Luckily, I started off slow and tried to speed up near the end.

35/m/5'10"/185#

As Rx'ed (no vest): 54:57

It did not dawn on me that I could break up the exercises and mix them... argh! I think that'd have decreased my time, still a killer!
Happy St Patty's day all!

66 minutes with a 20lb vest. Lt. Murphy's and the rest of his team's actions will be something I will always hold in my thoughts.

"St. Patty's Day"
3 Round for time
17 reps of all exercises
95# thruster
Pullups
SDHP with bar
Situps
Squats
Burpees

Half Murphy (10-20-30)

19:33 (pr)

Ben Schulz at 7:19 PM - I am sorry for your loss. I will try that workout someday soon, sounds like a great one. However, today will be devoted to Murph. This seems to be something of a CF St. Pat's day tradition.

murph... my first wod ever. hooked me into CF.

what a hero. read about him.

first time 56min
today 31:26min

CF 8 months

26/m/5'11"/215
42:43 no vest...1st wod back after 1.5 weeks off for exertion headaches

Miss understood partitioning.
Done consecutive mile, 100, 200, 300, then mile with 20kg vest in 49:50.

52.17 as rxed
20 lbs in backpack with AC

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

32/m/5'10"/210

Still recovering from the Sarasota Half Marathon this past Sunday...

Scaled this wod...

2000m row
75 pullups
150 pushups
225 squats
2000m row

53:59

37:00 as rx'd
M/43/200

Does everyone do 100 unassisted pullups?!?! I had to do assisted pull ups after doing only 25 and that was also breaking up the pullups, pushups, and squats into sets.

1:01:07 total time.

As Rx'd.

Murph must have lived in a phone booth and worn blue spandex and a red cape.

YOU THE MAN, MURPH!

As Rx'd.

Murph must have lived in a phone booth and worn blue spandex and a red cape.

YOU THE MAN, MURPH!

I think this workout works out better without partioning. It makes you struggle to stay in the fight.

M/32/189cm/111kg

First time Murph as rx'd without west(I've got an extra 20 lbs in my gut:))

Partioned 5 - 10 - 15

40:03
Really tried to get under 40min...

f/23/5'3/108

38:15

1 mile
50
100
150
1 mile
25 push-ups

partitioned Cindy style, except last 25 push-ups in one set

First 30 pull-ups: dead-hang, unassisted
Last 20 pull-ups: dead-hang, band assisted

Sets 8 and 9 of the push-ups were knees (arms literally gave way on the first real one of set 8 - must have looked hilarious) so I tacked on an extra set of 25.

"Many things are not done simply because they are not tried." - The Walking Drum.

2010-03-18: 52:17. 1st Murph. Tried to pace@10rnds X10,20,3O. Tuff,very slow but maintained full ROM. PU's unbroken. Rnds@8:52(incl.run),2:32,3:12,3:21,3:31,3:55,4:18,4:58,4:30,4:30.

38:23

M/36/5'5"/135

As Rx'd. First time on 'Murph'.

Split it 25/50/75 four times. First run under 7 mins. Last run dragged on and on and on and on and ....

No records broke, but I finished it!

42:30

To Kevin C., Doug

I've been following your posts for about a year now, and have never got around to telling you this, but I work one cycle behind main site and I always set your times and weight as benchmarks for me to beat.

There are days where I won't be able to match your times or weights, but those are the days that push me to the next days WOD's.

You can go back through previous WOD's and search for my times. The instances where I haven't quite reached your times were the days that have motivated me to continue CrossFit.

I hope that you two, as well as Carole and Shelby continue to stick with CrossFit as it has been a motivation for me, day after day.

Thanks again.

Finished at 37:35 , my aim was to stay under 40:00 min. Hoo-Rah!
Broke it up Cindy style. Great WOD, very rewarding.

Thank you Sir,(LT. Murphy).

M/26/145/5'10"

Murph:

37:08 Rx'd

M/24/6'/182

1mile- 6:48
pullups, pushups, squats, were broken into 10 sets of 10, 20, and 30 respectively. time- 32:34
1mile- 7:36
Total time - 46:58
1st MURPH ever and it was awesome!!!

#149: Are you kipping your pull-ups? If you aren't, it might help increase the number of reps you can do unassisted. Just an idea.

Mile 1: 7:23
75 squats x 4
50 push up x 4
25 pull ups x4
Mile 2: 8:04

Total: 48:15

1:05 Vest on everything except 70PU 30 PULU

M/44/180#
Sub'd 1600M rows for runs.
10x @ 10-20-30 scheme
20# Vest for all
44:39

Last post caught in filter so my apologies if I come up as posting twice.

Murph

20# weight vest

kipping pull ups
weight vest to deck push ups
parallel or below squats with no spotter ball

TIME: 45:40

Great main site photo and video of Russell B.

Refuse to do this on a treadmill, so I'll try for it this w/e.

Introduced CrossFit to my workout buddies with the "Murph" this morning.
We're a small group of golf and drinking buddies (all 40+ years old) that meet 3-5 times per week to punish each other with workouts in-between training for triathlons and road races.

As a Navy CDR and Afghanistan veteran (06-07) - my heartfelt gratitude and respect go out to LT Murphy and his family.

Now the numbers: 1st WOD ever for MOHAGs

Total Time: 40:32
1st run: 8:26
50 pull ups / 100 push ups / 150 squats: 23 min
(10/20/30 X 5 rounds)
2nd run: 9:06

We called this a 60% Murph since it was our first and we could only manage 50% of the strength portion. It was a killer - cannot wait until the next Murph rolls around for comparison.

Converted several more believers into the CrossFit family today!

CDR - out

20 # in back pack.
kipping pullups
run on treadmill

43:30

first murph; a great tribute.

completed with a 20# vest, did not partition the sets, dead hang pull ups

40:53

was at 40 min after squats
rowed 2000 meters instead of final run

48:51 total

200lbs = 90,72 kg? Is that correct? Just to make sure I don`t mess up with the numbers here.
Respect for Russell

Just started Crossfit 3 weeks ago. This was my first WOD as rx'd. First mile 7:17. Broke up the number into 20 rounds of 5/10/15. Last mile was 9:58 with calf cramps about every 100 yards. Awesome workout. 51:20, while listening to bagpipes on my ipod the whole time.

33:30 no vest, nice hills
10/20/30

1 Mile run 7.21 Mins
Pull ups into sETS OF 10. Managed 70( No assistance available.
Push Ups 4 sets 50. Managed 170 in total.
Squats 3 sets of 100. All 300.
Dropped out of final mile run at 600M!
1 st attempt at one of the Hero Workouts, brilliant, will finish it next time...getting stronger and quicker with every session!
RIP Murph.

29/M/145

No weight vest, otherwise as rx'd with partition of 10/20/30.

47:03. PR by 2:38.

After reading "The Lone Survivor," my respect for Navy Seals (and all other special operations groups) in general as well as that of Lt. Murphy in particular was multiplied about tenfold. For any crossfitter who hasn't read the book . . . what are you waiting for? I promise you'll be glad you did. Thank god there are heroes like Murph who pay great sacrifices so that we can have this way of life that we all sometimes take for granted.

51:15 straight through. No vest. Next time I will vest up and partition.

M/34/160
as rx'd
32:13 PR

44:25 with 20 lb vest as rxd

M/25/69"/165

For the hero... as Rx'd with BlackHawk Plate Carrier.

54:35

Salerno, Afghanistan - FIRE DEPT
Santi, how you guys doing in MTN Warrior AO?

35:03

7:43
1734
9:45

M/23/6'2/160

Half Murph
27:23

was at 21min before last run.

100 seconds of Pull-ups
200 seconds of Push-ups
300 seconds of Squats
1 Mile is like 1.60 km?

Is this how its suposed to be done? (I know I could do a bit more re-search on this)

66 min as RX'd with body armour and plates.
had to do the pull ups outside. Almost died in the Afghan heat. Damn its getting hot already! FML!

M/37/6'2"/213

Half Murph
25:45

As rx'd with 20 lb. vest
50:10

as rx'd 56:42

First time doing Murph

10lb weighted vest
alternated regular/on the knees pushups, all were to the floor.

58:16

haha really wish i couldve done this after some sleep...work night shifts and was off last night so went out til 4 in the morning got back home buzzing and could not sleep bc slept from 1300-2100 before going out. enough of my 81tc4ing MURPH as rx'd 49:03.12 no vest 5/10/20 at first then realized how dumb that was because i would be done with squats b4 the rest at that pace so corrected as I went. Good stuff

As Rx'd:

6'36" first mile
broken into 4 sets
38'02" total

Compared to 04/16/2006: 48:43

M/36/175

As rx'd without 20# vest: 45:49

36:23
Partitioned as: 10x 10/20/30

(Prior 35:29 but had used gravitron. This time pull ups toes asst only.)

Erin

31:22, as Rx'd - no vest
mainly partitioned 5,10,15
6:26, 7:07 miles

40:56, Cindy style at work. Had to row, I think pr is about 38.

No time for W/U

1mi - 6:12
100/200/300 In pyramid fashion 1/2/3, 2/4/6, 3/6/9.. etc (when pushups get to 10 you go back down)
1mi - 8:45

Total: 38:14, no vest (and a minute of pukey in there somewhere)

M/26yo/70"/175#

Rest in peace lt murphy, and thanks to everyone putting their life on the line for our country today.

first murph, done cindy style.
42:53

7/10ths mile - dragging a fat golden retriever with 1 dukie and 1 pee break
100,200,300 cindy style
7/10ths mile - same fattie and 1 pee break

Savas - 34'00
Nasty - 35'02"

m/46yo/76"/200#

1 mile run
60 pull-ups with 105# assist
120 Push-ups
180 squats
1 mile run
I was shaking after the run.

forgot the time 55:17
I starting feeling some nausea during the exercises, so I quit after 6 rounds.

Darn! Been fighting an intestinal bug. I couldn't do a half Murph. 1 mile p,us three sets 10, 20, 30, and one more of pullups. I feel terrible.

50 min, no pull ups(tore ab muscle) with tack vest on runs

46.45 w. 20 lb weight vest

Nuts. Fighting an intestinal bug. I couldn't make it even half way. 1 mile and three sets 10, 20, 30, plus one more set of pullups. I feel terrible. 18:37

RX'ed 43:28

Broken sets but no partitioning. I didn't figure out the partitioning meant that I could do 10 rounds of 10/20/30 for the Pull ups/Push ups/Squats till I read some of these later comments. I'm sure I could have gotten a better time if I would have went that route. It would have let each muscle group recovery longer than doing 100/200/300 straight through with just breaks. Oh well, I'll keep this in mind for next time.

m/24/180

As rx'ed. Partitioned like Cindy.

34:40

2000 m row
17 round cindy 5/10/15
2000 m row
47 min
strained left calf--no run

As RXd

1 hour flat. No space for kipping pullups.
Sad but, 6:20 first mile, 8:30 second.

I need more practice.

Murph as rx'd
Time=39.50

1st time as rx'd. Great workout and pleased with my effort.

f/40/174/5'11"

1/2 strength Murph.

1 mile run
50/100/150 pullups (w. small hop)/pushups/squats
1 mile run

time 35:12

I can finally reasonably do 100 pushups in a workoutout... pullups? still a work in progress.

1st WOD in over a month and half...been doing some other weight training and running, it feels great to be back

as rx'd
1 mile
6 rds of 10pu,20push,30squat
4 rds of 10 pu, 10 push, 15 squat, 10 push, 15 squat
1 mile

37:00
15 minutes better than last year @ 52:00

D1- Murph: 42:23 (L shldr)
1st-7:48
pull-75
push-150
sqt-225
2nd- 8:55

First Murph!! - RIP and thank you!!!!!

As rx'd - kicked my a@# - improvised with weights

1 mile run - holding 2 10# dumbells
Partitioned / 7 Pull U / 14 Push U / 21 Sq - made up diff at end (2/4/6)

Pullups - started with 20# dumbell between feet (first 4 sets) then 15# - got at least 4 on each set, then dropped wt - some jumpers in last sets too. Total = 100

Pushups - used 25# weight on back first 10 sets, then 10#. Total = 200

Squats - all 14 sets with 2 10# dumbells = 300

57:30

Almost puked halfway / almost passed out 3/4 of the way..... All in All, GREAT WORKOUT
HAPPY ST PATRICK's Day

Any lunchtime crossfitters in financial district - New York City???

male 43 6' 210 RX with 23lb weight vest. mistakenly did sit ups instead of push ups 58:03

33:14 Rx'ed w/o vest

7:19
5/10/15 x 20
8:25

56:44 as Rx'd. 30 lb. vest.

59:33

1.25 mile run
20 rounds of cindy - 5,10,15
1.25 mile run

20 lb ruck sack of sand

1/2 Murph mile (50/100/150) mile 34.05

"Murph"

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

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

WITH 20LBS VEST
time 52:52
sets of
10pullups
20pushups
40squat(with one set of 20 reps to finish)

last time done in 1:56 (yes one hour and 56min) no vest.

M/14/190/6'0"

36:37
scaled no vest

rx'd
45:36 big PR!!!

47/m/71 kg
Warm up by coaching one of the soldiers through a Buttercup version of "Murph".
WOD as rx'd, with body armor. Time 1:13:20
Last time, Jan 2009, was 1:18:10 without body armor.

C: 41:45 6:45 PR!!!
BG: 1:02:45 As RX'd

Did it out on the ROTC building pullup station, ran 2X around west lot 5.

PR after 4 months of the p-menu, good to be back on the main page for a day. Will be back for good in May see you then.

M/41/6'0"/155

no added weight

39:07

well over my pr (which was with a 20lb backpack) but better than last time so I'm climbing back into shape. I'm debating whether I can call it "as rx'd" since I don't have a weighted vest or body armor...

"Murph" (scaled); 1 mile run, 100 pull-ups, 100 press-ups, 100 squats, 1 mile run; in 54m45s. No vest, no partitions.

As rx'd with body armor (11.3 lbs)
41:20
M/39/200/6'1"

3/17/10 - 44 minutes. 100 PUs on bar, feet on ground. 125 Pushups, hands on bench. 200 squats. First run 7.25. Second run 9.00. Elbow still sore.

Jan 9th, 2009 - As Rx'd 1.10.36. PUs in sets of 5; Pushs in 10s and squats 10-15s. First run 6.45; second 8.01.

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

Wichita Army Crossfit Crew:
1SG Grijalva 20 lb vest: 29:30
Cpt Ellerman 20 lb vest: 33:00
SFC Greenlee: no vest 45:00
SFC Hermreck: no vest 44:13
SSG Stroud: No vest 42:14

great WOD. We salute LT. Murphy. damn proud to do this workout.

#96 Isaiah.... SUCKA.... Yous a Weblebrity. Great Pic.
Russell... you freak me out man, Your a great trainer, athlete, person, and american. Thank you for your service to this great country.
Murph... I will Crush this WOD in your name (to the best of my ability)... Shooting for sub 35. R.I.P. Brother and thanks again!

40:38, no vest
10/20/30

Oh... and Isaiah, we really gotta look at your muscle up form... I mean damn man, are you trying to do an iron cross on the way up :-)
Just kidding bro, mid flight muscle ups are BAD ASS.. not to mention the boots and Flight gear that must have added a few pounds to your scrawny 145 lb ass!!!
HAHAHA!

Mark
as rx'd 40:07. Cindy style.

As rx'd without vest
41:19
M/18/160/5'7"/

First time doing murphy. Happy st. Pattys and also I have the utmost respect for infantry and I wish I could put it into words that describe how I feel. Sorry if that doesn't make sense but I just finished the wod and still feeling it.

5'11/m/190lbs/21
--46:36 total
Broke down pu/pushups/squats into 10 sets. 10-20-30x10

What a killer workout. Dropkick murphys and thinking leiutenant murph + the other soldiers kept me pushing hard. Its a pr bc its my first time- next time I'm aiming for sub 40 max

38:10

did 10 rounds of pullup 20/ pushup 40/ squat 60

God Bless "Murph" and all MIL & LEO HEROES, deceased and living; thank you for our freedom!

#230

sorry - 5 rounds of pullup 20/ pushup 40/ squat 60

Who the artist of the song in the "Dead Man's Row" video?

39:07 no vest, pr
1st mile 7:03
2nd mile 10:03

41:01

46:51 no vest

Dagburnit, shoulda had a zone brekkie. Cindy style in the sand of a very pleasant little beach-like park in the Ventura Keys.

Fantastic work everybody. Thank you Murph.

Without vest, as rx'd
1 hr 26 minutes

6ft 2in / 215lbs / 29yrs old

I was just happy to complete this. This is my third day of crossfit and I cannot tell you how good it felt to just complete the "Murph". I thought my time was pretty good but yeah, not so much. When I first saw this Workout I stared at it like a dead body but once I got into it I was almost choking on my own vomit at the one hour mark. Love this program and feeling good!

Amen, Logan S! Kevin, Carole, Doug, and Shelby are wonderful inspirations to me also!

no vest, as rx'd, cindy style. 43:50
M/29/190/5'9.
3rd murph, 1st time with partition, PR by about 5 min. I wonder which style of partition would work best for me?? Guess i just gotta try em all.

Nice use of an Irish name on St. Patty's Day... I'm about to go hit this one up!

First timer.
1 mile @ 7:50
25 pull-ups, 50 squats, 50 push-ups, 50 squats x 4
1 mile @ 8:35

Total: 55:04.4
*I feel like crap.

As rx'd, but without vest. 36:29 (PR). Last time's Murph was 39:12.

Tough one, but this Murph felt better than the last. Splits:

1 mile run ~ 8:00
10 rounds of 10/20/30 ~ 20:00
1 mile run ~ 8:30

10/20/30 started as an experiment to see if it saved time to eliminate some of the transitions. The thought being, it's too easy to take more than a quick breather during transitions. Halfway through, it seemed doable to complete it this way, so I stuck with it. Pullups felt great and were unbroken. Pushups were much tougher - unbroken only through 3 rounds - but I always struggle on pushups in Murph. Squats felt good too and were mostly unbroken.

Knee felt pretty good (90%), a little tender on the runs. Left shoulder a little sore afterwards, and the bad news is I could hear it clicking at the bottom of my pullup. Hopefully not getting worse. Next time want to try this with the vest.

Don't own a vest. Treadmill on different floors of the gym from where I can do the rest. PUs were 1 at a time, not jumping, but controlled from the floor, in sets of 10. Pushups were 10 at a time x 20. Squats were with spotter ball, which actually made them harder, I felt. Im going to do them without from now on. This was my second Murph and I knocked a few minutes off down to 55mins, BUT last time I was dead tired and wobbily during the second mile, this time I felt fine. That means I wasn't going hard enough.

Congrats on surviving Murph, William Bjork #236! Welcome to CF.

M/26/140/5'11"
As rx'd with 20lbs vest
53:09
Could not break up the pull-ups, push-ups, and squats the way I want to. Someone was hogging the cable-crossover machine, so I basically had all my push-ups and squats done before I started my pull-ups. I really need to get out of that globo gym.

Rx'd with 20 pound pack, 36:45, runs on the dreadmill, strength reps partitioned 5-10-15, managed to stay on pace doing one round every minute. First run 7:30, second run kinda slow but I got there. PR by about 1.5 minutes.

RIP Murph.

31:20 no pr for me. Did this vestless.
1 mile run 6:56/8:18

Sets broken into 10/20/30 8 rounds and 5/10/15 4 rounds.

1:14 off PR

Squats are really slowing me down lately, I'm not sure why.

m/29/6'2"/ 197
40:41
what an amazing workout! that last mile was brutal but thinking about the sacrifice that all of our service men and women make every single day pushed me through it. I want to thank all of you for the courage and sacrifice you have made in order for me to live the life I have.

#79 Patrick, your comment was very inspiring, and thank you for your commitment to our country, Happy birthday little Colin!

Very happy to post 'as Rx'd' on this, as it was a good challenge. That being said my time could've been better for sure. Oh well.

As Rx'd - 64:23
No vest

Partitioned 10/20/30. 8 min mile to start 9 to finish. All sets unbroken except last pushup and squat round (5-5,15-15 respectively).

partitioned mostly 10,20,30
no vest
50:26

23/m/6'0/194

Didn't have much time so sub'd 3 RFTs:
Bike 1 mi
10 Pullups
20 Pushups
30 Situps

14:09

First time Murph as rx'ed body weight only

Mile 1: 6:15 T1: :20 (Cindy Style 5/10/15)

Rd 1: :46 Rd 11: :51
Rd 2: :46 Rd 12: :56
Rd 3: :45 Rd 13:1:04
Rd 4: :51 Rd 14: :58
Rd 5:1:03 Rd 15:1:04
Rd 6: :50 Rd 16: :57
Rd 7: :58 Rd 17: :56
Rd 8: :51 Rd 18:1:08
Rd 9: :58 Rd 19: :57
Rd10:1:06 Rd 20: :55 T2:30

Mile 2: 7:58 Total Time: 33:54
Hr Ave 166 Max 177. Next time may vary by doing Cindy Squats first followed by pull ups then push ups. Mile 2 felt like running the second half of the Ironman marathon, mile 14. My lungs ache from breathing so hard.

RIP Murph! Thank you..

AS RX'd w/ 20 LBS Vest
26m 37s (PR)
Last Years ST. Patricks Day Murph was 33m 53s with 20LBS Vest

I started out thinking that this might be the wrong day to start Crossfitting, but actually enjoyed the workout - need to get better at pullups.

First mile 7:56. Last mile 7:50. Total time - 45:20.

Tomorrow there will be hell to pay. I have a lot to learn.

First time doing Murph, Happy St. Patty's Day

As Rx'ed, no vest

"Cindy Style"

36:27

First Time doing Murph, Happy St. Patty's Day!

As Rx'd, No vest

"Cindy Style"

36:27

30/M/5'10/146 pounds

AS RX'd with a 20 LB vest, time was 50:02,

1st mile at about 8 minutes, partition to 10 rounds of 10 pull-ups, 20 push-ups and 30 squats, pull-ups and push-ups were not a problem, most of the pull ups and push ups were unbroken, squats slow me down, last mile was really slow, nice and challenging WOD, forgot to mention, in the middle of the WOD had to put on a shirt really quick because the vest was scraping me if it wasn't because of that my time would have being at least 2 minutes faster. next time will do it as cindy. have a nice one everyone.

R.I.P Lt Murphy

SANTI

Oh yeah.... this was my first WOD about a year ago... last year 41:30'ish .... today.

Warm up 3200 meters C2.

6:45 mile
100/200/300 17:12
7:17 mile
Total : 31:14

Think I over did it on the C2... legs were gone on the last mile.

CG E-City CrossFit;
Leary(no vest)
53:59

age 20 bw 170

38:26 straight through, no vest

it sooooo bad!! but i love it all the same

42M/182/6"0'

36:57 as RXd

F/41/5'6/155
rx 58:31

rx 47:50

Carole
F/51/5'6"/133
51:04, as Rx'ed.

Kevin
M/51/5'11"/168
41:58, as Rx'ed.

To Logan S. and mas, thank you so much for the very kind post. That really means a lot to all of us. I guess that means we are going to have to keep this up!

Great news about Doug. I took him to his orthopedic surgeon this morning, and he now has clearance to start to use his right knee again. He tore the lateral meniscus in the last 5 minutes of the last basketball practice of the year, two weeks ago. If he doesn't have problems when he starts back up, he will be able to avoid surgery. It was killing him not to do Murph today.

Shelby is in track right now, so she can only do the WODs on the weekends. But all four of us will be back as soon as track season is over. In the mean time, just Carole and I.

Theresa: Can't do Murph due to ACL problems. Substituted with:
7 Muscle Ups & 21 SDHP @ 65# - 26:01
(feet assit with MU, SDLHP went suprisingly well with knee)

57 mins
10 X 8 pull-ups
6 X 20 push-ups
4 X 10 push-ups
30 squats, 10 push-ups X 4
30 squats, 10 pull-ups X 2
30 squats X 4
= Badly planned partitions

26y/o male, 177lbs. new to crossfit.
1 mile: 8:00
10 rounds of: 10 pullups, 20 pushups, 30 squats.
1 mile: 9:40

Loving this stuff. These workouts are awesome. Great for my schedule being a police officer. Helps me stay awake and feel good on 3rd shift.

58:53

10/20/30

brutal

m/170

as rx w/ 20# vest: 43:52

time: 38:44

male/22/197lbs/6'4"

as RX'd
1st mile: 4:33. PR by about 30 secs. Completely drained my strength for the rest of the WOD though.
Did sets of 10 for pull-ups, 25 for push-ups and squats.
2nd mile 6:31
45:30 total

next time I'll have to pace myself on the 1st mile

26/m/5'11"/180
as rx'd with 20# vest
50:13
last time 45:15 without vest so felt real good about this time

34 6'1 213lbs, 3 months of CF under my belt today
1/2 Murph, no vest and dead hang pull ups.
25:52
Every time I get close to thinking of moving to the Big Dawgs a Hero is chosen to keep me in check. Keep on Keeping on and I will get off this porch.
RIP Murph

Had to wait for the pull-up bar, so I did push-ups and squats first.
Drank too much water and had killer cramps during the second run

1 mile Run
200 Push-ups
300 Squats
100 Pull-ups
1 mile Run

40:10

34 yom 230 bwt

murph as rx'd (minus 20lb weight vest)
partitioned cindy style
time 42:53 pr by 28 seconds.

53:41, all done with 26.5lbs daysack.
M/29/5'7''/74kg

1st run: 06:33
2nd run: 06:29
Squats: 6 x 50
Pullups: 2 x 5, 20 x 3
Pressups: 50,40,25,25,15,15,15,10,5

This is a bit more cheeky than I anticipated. After a 6 mile run this morning I thought the runs would be hard, and I'd breeze the rest. Other way round! Ouch

as rx'd (1st time post, 1st time on this wod)
45:40

sliante!

40/m/190
as rx'd

1 mile
cindy style (5-10-15 20 rounds)
1 mile
26:40 (PR)

1 mile - 7min
10/20/30 pullups, pushups, squats x 10sets (25min)
1 mile - 10min

42min total

ps, did a 1/2 marathon yesterday (feet are officially sore now)

32:07

Nothing partitioned. Surprised that my run times were still decent considering this is the first time I've run since perhaps November. Finally no ice and warm enough in Wisconsin to run in a t-shirt!

Fair Winds and Following Seas LT

First day back. This was killer.

55-37 as Rx.ed

42:32 total
Partitioned 10/20/30
Fantastic workout, followed it up with some long boarding. Gotta love this nice weather.

47/183

57:31 with a 20 lb vest. This is my 11th Murph.

31/m/195

38:52
no vest.

20lb vest

8 laps + stairs

20 rounds:
5 pullups (unbroken)
10 pushups (unbroken)
15 air squats

stairs + 8 laps

39:42 03/17/2010 (20lb vest)
30:29 03/17/2009
44:21 01/02/2009

m/5'11"/180

as rx'd. 46:15

first time with murph. go faster next time

m/178cm/88kg/34y
47:28
Partitioned 10/20/30 x 10

As rx'd with 20lb pack (two med balls in a backpack): 50:00

When I described the workout to my wife who is 8 months pregnant, she said, "20 extra pounds, huh? Sounds like my life."

Aimed at half-Murph, threw in an extra round.
800m, six rounds (10-20-30), 800m: 23:08. Last round of pull-ups were poor.

Next time: +200m, +one round.

RIP.

As RX'd with 20lb vest. 8 laps upstairs track plus run downstairs to weight room. 20 rounds 5 PUs, 10 pushups, 15 squats. Run upstairs plus 8 laps around upstairs track.

40:58

First run ~8:20, 20 round Cindy ~22:51, last run 9:47

Murph

1:05.29

did dead-hang "Cindy". 14 rounds + 5 pull ups.

1:01:12! Not a good time ,but I finished it as rx'd.

As rx'd 57:10

RIP Murph

46:35 1st WOD outside of the year

Murph
with 20lb vest
1 mile run
10 rounds of: 10 pull ups, 20 push ups, and 30 squats
1 mile run

37:32

As RX'D with 20# vest.
49:20
Partitioned 10/20/30 X10
RIP Murph

M/177/5'6"/38

45.56, first time doing Murph. Loved it on ST.Pats and felt compelled to do my best. At 55 I feel in the best shape of my life doing crossfit. Nice work guy.

33min. as rx'd

m/19/195/6'3

scaled (pack) w/ cindy rounds: 29:44. My push-ups suck, probably added 10 unnecessary minutes resting between reps...

37:49

M/36/5'10"/175lb

33:34 with no vest, run and reps as Rx'd

I ran a new 1 mile route today with some hills and I think that made some difference. I was a couple minutes slower than the last time I did this. I messed around with the partitions a bit too. Still trying to war game this one out for the fastest time. The goal/rule I set for myself is that I will add the vest once I can get under 30 minutes without it. I really want to do this with a vest so I'm hoping next time I'll get it.

NEVER QUIT!

1:15 should have broke it up instead of doing it all in order. First time doing this though and it hurt every second of the way felt good though

M/33/5'4"/141lbs
No vest this time
31:51 PR with no vest

M/47/198

As Rx'd (no vest) 56 minutes.

I probably could have shaved a few minutes off the calisthenics, but was worried that I'd fry my legs for the second mile. First mile was 8 minutes, second mile was 9:40.

m/250/39

1 mile run
5/10/15
pull ups 50
push ups 100
squats 150
1 mile run
43:27:49
on round 7 realized that i was doing sit ups instead of squats, had to catch up on the squats.

32:50.5 with 10 pound vest. Max HR was 186!! Holy Shnikies!!!

CF'ing for 2 months. First Murph Ever. As Rx'd
45'58"

5/10/15 first 16 sets

20/40/60 last set

Ripped callus on hand and had to finish pull ups cheating with band.

M/29/5'11"/190

First Murph...

51:20 as Rx'd

Pull ups, push ups, and squats done in 20 sets of 5/10/15.

Push ups were my ONLY bottleneck! Pull Ups and Squats gave me no troubles at all in the 5/10/15 fashion...

If I did all my math right, here is how the rounds were broke down.

First run was 7:04
Round 1-5 was 4:56
Round 6-10 was 10:45
Round 11-15 was 9:30
Round 16-20 was 9:15
Last run was 9:50

31yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round
HSPU to 5” stack x 2,2,2
Jog 400M

As rx’d: 37:23 PR
No extra weight. Partitioned into 20 rounds of 5 pull ups, 10 push ups, and 15 squats.
Compared to 090317: 44:21 previous PR
Foam roll after

6'00"/ M / 200/ 23

As Rx'd

subbed 500m row for mile run.

49:07 min

this hero wod hurts so good. Real tribute to the hero that is Murph. Great book too by the way.

as Rx'd (no vest) 61:02.

didn't really get the sections thing. instead, I went straight through and did all the pullups (wet pullup bars - really slows you down), then all the pushups, then all the squats. legs locked up on me pretty tight around 100 squats. last 200 squats and mile was like a hobble.

Did a 3/5 Murphy then succumbed to exhaustion. 25 mins.

38/6'4"/216/M

40 mins. Greenbelt, MD pul-up bar was only 7' did jumping pull-ups (bar too short)

as rx'd 10/20/30 49:14

40m 6ft tall 180lbs

38:08, pr by about 3 minutes. Cindy style, 7:20 first mile, 8:20 last.

No vest: 45:32.

22/M/90kg/5'10"

First time murph, 4th CF WOD

1:01:04

Totally stuffed

M/55/165/5'10"

49:51 RxD, No Vest. Partitioned 5/10/15. I only had to break up the pushups, those are still my bugaboo. And maybe running, and ....

Always something to improve. I look back at this now, starting Crossfit 6 months ago and am amazed that I even contemplated doing it, let alone completing.

Carole just got home and we realized that she did Murph unpartitioned today. When I posted her time earlier, it was from a note she left, so I didn't realize that she didn't remember you can partition as you want.

Revised:

Carole
51:04, unpartitioned

Kevin
41:58, partitioned Cindy style

65:13 - 24.49 for the 2 miles. 40.24 for murph part 5 partitions. Some jump pulls. 14lb vest... Nasty and nice workout ;-)

Thank you Crossfit for a great year and Lt. Murphy for your service to our country, RIP.

This is my one year Crossfit anniversary. Last year I could not finish the Murph and had no strength. Over the last year I learned how to lift from the CF journal website and increased my CF Total by over 250lbs. With all the lifting, I gained 20 lbs of muscle (mostly muscle) so I skipped the weight vest today.

Murph 35:56
10/20/30

Russell,

Very good job!

Chris (318),

Wow, that is impressive! You should be very proud of that time!

F/33/5'3"/108 1 mile run 8:06, 100 asst pullups, 200 pushup(half reg/half knee),300 squats(think I can go faster on these),1mile run 8:07....Wow were my arms shaking!!!

M/230 no vest/5"10'/30 y/o

Wow! First time with the Murph WOD. This was brutal. I need a drill seargeant or competitor to push me on this one. I did ok. As prescribed
52:30
mile run, 100 pull ups, 200 push ups, 300 squats mile run.

I wanted to throw 200 sit ups and 100 burpees behind those squats but I didn't have it in me to push.

Great WOD though. Struggling to improve times, open for suggestions.

35min 45sec

treadmill mile at 2%
10 x 10-20-30
treadmill mile at 2%
no vest

Push ups were weekest, pull ups easiest.

Thx Heroes

58:38 -- cheated on last 25 pu's

38M/5'10"/170#

W/U: jump rope, 200 single-unders.

As Rx w/20# vest: 41:58.

C/D: light walking.

New PR by 5:02. Runs on outside road course (60F, 22% humidity); kipping pull-ups; honest push-ups; squats to an 11-inch box (below parallel).

Shocked! Came into this pretty worn down. Yesterday, my forearms and shoulders were burning while just screwing in some light bulbs overhead. I figured I'd bomb this one. In the middle of the first run, that's exactly what it felt like too. But got my second wind during the middle portion. The last run was still miserable. :) Happy. But I'll probably try to go easy tomorrow.

M/195/5'10/38

Half Murph
50 jumping pu
100 push ups strict
150 squats

40:57

First time doing the full Murph. R.I.P LT.

56:31 as Rx'd No vest. I think my last mile was close to a ridiculous 11:30. 1st mile was under 8. Trash...

m/26/214#

1st time ever doing this, it felt great just to finish it.

52 min unknown seconds, just used the clock on my cellphone.

Cindy style rom same as I have always done for this but not near games level.

30:06 pr by 37 seconds

now time for Guiness!!!

35:43(PR)
-no vest
-20 sets of 5,10,15
really struggled with the squats today. Defiantly took me by surprise. PUs and Push-ups went unbroken
first mile was strong at 6 mins
second was a fight the whole way:7 mins

1:24:33

5'7 268

Squats were killing me! My running still sucks :(

Russell, you are a machine!!!

as rx'd with 20lb vest, done in 20 sets of 5,10,15:

50:45 (PR)

Hoping for some deadlift tomorrow!

m/22/170
46:46 as Rx'd

m/22/170
46:46 as Rx'd

m/22/170/5'8"
46:46 as rx'd

m/22/170/5'8"
46:46 as rx'd

#94, Scott: Nice work. Do not pass go, move directly to the nearest CF sectionals and you should smoke 'em like a cheap cigar...

BREAK

Murph RX'd, with 20# vest:

56:22

Ug.

Turned 48 today, St. Patrick's Day...helluva b-day workout!

Been doing crossfit for just over a year now and this is the second time doing Murph since i started. The first time i did it was just under a year ago. My time was 1 hour 38 min. Today i cut it by 50 mins! 46:17!!!

I LOVE CROSSFIT!!

1:07:48 as Rx'd w/ 25# vest

RIP Murph, 7 months doing CrossFit, and 1st Murph. WOW. I didn't know how great it is to work out with others until this WOD. I met this guy named PUKIE during the Squats. Then I met his brother RALPH during the last run/crawl. Thanks again to the sick son of a B that thought Murph wasn't tough enough without the 20# vest!

M/32/6'1"/215

Sidelined with tendinitis/bursitis or worse of my right shoulder. MRI yesterday, dropped the disk off with my primary Doc, waiting for whats next
Today: squats and left arm Kettlebell C & J W/1.5 Pood

38:36 pr wo 20# vest

1 mile
10 rounds of 5/10/15 pullup/pushup/squat
1 mile
10 rounds of 5/10/15 pullup/pushup/squat
59 minutes
spent...totally spent.

Congratulations to everyone that compelted this. Some of the times are amazing.

39:25. Didn't have a vest so I did 400 squats as a sub. RIP Murph.

37:21...not bad

Will rig up next time - think we all owe it to LT "Murph's" memory to do this rigged up at least once.
-CT

So I've been doing Crossfit for 4 weeks or so now and I can tell you all that I am thoroughly impressed with my results thus far. I thought I was in pretty good shape, but this takes me to levels I have never felt in sports, the military and even training for as long as I have been. This is for sure my way of training now!

I've heard about Murph from a few buddies and they all said "wait til you do Murph" so to say the least I was a little worried. My first run was sub 7mins and then I partitioned 25/50/75 for 4rds and really struggled the last mile cause I could barely run...have to work on my pull-ups though. Finished in 45:51 though, so I'm pretty happy with that.

55:28 Full Cammies/Flak Jacket

My calves cramped halfway through the last mile run, so this time is a little bit off. No vest, either.

First mile- 6:08
5, 10, 15 pullups, pushups, squats
1/2 second mile- 4:00

Final time- 41:23

Run/WB WOD, details there.

Humble thanks and deep respect for Murph and his family.

57 minutes
1st run took me 7 min 26 sec.
2nd run took me 9 min 46 sec.

This is the third time I attempted the Murph, and today is the only time I actually completed the entire workout... partitioning the middle portion into 20 rounds of 5 pull-ups, 10 push-ups, and 15 squats really helped!

M/33/5'8"/172
Murph
35:14.83 PR

10.03.17
'Murph': 40:10
Broke up 20x as a 5,10,15 'Cindy' this time.
090317 44:09 - did all of one element before moving on and was slower by 4 minutes.
m/55/78kg/78cm

1 mile - No vest

Then the following with BDU ballistic vest (no rifle plates)
100 Pull-ups
200 Push-ups
300 Squats
mostly partitioned Cindy style
1/2 mile run (track was closing)

1hr 03mins

I've been doing crossfit for about 2 months now, and I can't wait to see what WOD is next. Gotta say Murph is great.

Partitioned per Cindy 5/10/15
20# weight vest, VFF
51:20

Seriously questioning my decision on the 3rd floor apartment, stair climb before and after 1 mile runs wasn't the most pleasant.

RIP Lt. Murphy.

Happy St. Patty's Day everyone, I'm off to the pub to hoist a stout.

33/m/165

as rx'd 59:43

M/29/230

46'53 (PR)

First workout back from strength cycle. Might as well have a 20# vest on with the weight I've gained. Felt really good.

M/32/6'1"/175

37:50
As Rxd, no vest

Have been off main site programming for a couple of months and been following OPT, but saw Murph and wanted to do it. Perhaps not the best thing to come back to after my sectional comp. this weekend but... well worth it.

55:14
All pullups and squats unbroken. Pushups were a BIG time suck!! First run 9, second 10... Most likely would have had a much better time (esp. runs), but today was the first day I could bend my legs without muscle spasms... lol.

Last year: 1/2 Murph on blue band... big improvement!

f/24/137/5'5"

Entire EOD unit did Murph as RX'd with body armor 20 - 40 lbs. Mostly first - timers...no sensational completion times but proud to pay respect to fellow operator. Balmy day in Alaska...temps for 1 mile runs were 30-35 degrees in the sun. We even found some ice-free pavement to run on!

RIP Murph

EOMFD!

44:57 As rx'd with 20# vest.

RIP Murph.

this workout is savage, just killed it. 43.17 minutes with 20 lb weight vest. puked when i finished. Murph is forever the $hit.

No vest
7:48---1st mile
100 Pull-ups
200 Push-ups
300 Squats
45:12--- partitioned 10,20,30
10:08---2nd mile
63:08---Total

23/m/175#/5'10"

As Rx'ed, no vest.

First Murph, first run outside all year. Did the workout in a baseball dugout. Broke it up to 10 rounds of 10-20-30. Felt awesome to have that kind of weather.

Finished in 40:22.

39:01 (no vest)

M/45/6'1"/190

No vest
43:28

as rx'd no vest
57:10,

First time with this one. Was tough. No vest for me, but otherwise as rx'd.

48.52--felt pretty good, but the miles were too slow. Need to work harder on endurance training.

Last year did 53 min. This year did 49:03. I know it ain't paleo or zone but god damn did I want a Gatorade after that.

RIP LT. Murphy

This was tough!

As rx'd

1 mile run 7:50
100 PU/200 PU/300 Squats 37:10
1 mile run 8:00
53:00

3rd time at "Murph"

not my best time... but not my worst.

My Time: 44:05

"PROPS TO THA FRAT!!!"

Franiel

P.S.

Today was a cool day... I got my food dehydrator in the mail, my boss wanted me to borrow his Malcolm X book, I was driving home from work and there was an undercover cop on my tail but as I was passing Live Oak High School, one of the students purposely pegged the cop car with a basketball, got an unexpected $100 check in the mail, got my work-out done, now I'm getting ready for church.

M/24/155 GregAwu

As rx'd - 44:32 PR

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!!!

Cut the running distances in half:

40:03

31:47 no vest

as rx'd (no vest)
41:09.20
M/33/5'4"/145
8:04
brokedown middle in 10/20/30
10:21

As Rx'd

1h 12 mins

I entered a new plane of existence toward the end of the last mile.

47:15 wow first murph ever killed me

M/23yrs/5'5/140lbs

I usually don't post, but this was my first time completing a work out as RX'D!!!!!
No vest.

Took a minute to figure out my pace on a treadmill
Mile 1 - 8:50
Workout - 20 sets of 5,10,15. 22:00
Mile 2 - 8:45

total: 38:35

First time doing the Murph. Wasn't sure if I would finish it, but did, and enjoyed it (for the most part).

~49 minutes. I did not have stop watch, so timed myself using wall clock at the gym.

Miles were done on a treadmill

Began to partition after about 50 pull-ups

7:22 first mile
34:16 pull-ups, push ups, squats
7:22 second mile

Surprised second mile was same as first b/c body was tired and legs felt heavy before I began the run.

First time with Murph. It scared me, but what doesn't kill you will make you stronger.

5/10/15 had to do assisted pullups after Rd 5.

Completed in 54:36 and met Pukie during the squats. Wasn't sure if I could get in the 2nd mile after this, but pushed through it and gave myself a pat on the back. Hope I can move tomorrow.

M/20/6'1"/170

as rx'd, with vest, 56:30

m/31/220

48:38

m/47yrs/6'0/175
as RX'd
48:40....4 mins better since the last Murph...
cancer survivor
i do business with a warrior named Mike who went through Navy Seals training with murph, he says that murph was truly as advertised...i urge all crossfitters to read "Lone Survivor".you will never complain about a wod ever again....trust me..

48:31

Compare to:
071012 - 61:15 - Not a great time but it's the first time I have been able to finish the workout.

070816 - 52:00 - Wussed out at the end and only did a 1/4 mile run...am happy that I managed to do all the pull-ups, push-ups, and squats this time though...next time as rx'd.

070629 - 39:05 - (Scaled: 1 Mile run / 50-100-150 / 1 Mile run)

First time Murph and first time wearing weighted vest (20lb vest).
partitioned into 10 rounds of:
10 pull ups, 20 push ups, and 30 squats
I used a gravitron to assist w the pullups.
~50minutes

m 44 5'8 170
rx'd
46 mins.

Back after a shamefully long time...

As Rx'd - 59:23

run mile, 50 PU, 5x(20PU, 30squats), 50 PU, run mile

Second round of pull ups were not the prettiest.

38:04 beat my last time my 3min:20sec without vest. Ran the last mile barefooted.

m/37/185/72"

43:32 No vest.

Mile, 10 pull-ups/20 push-ups/30 SQ for ten rnds, mile

1st Murph

No weight vest
Rx'd 46:38 pr
broke up 10, 20, 30

No weight vest
Rx'd 46:38 pr
broke up 10, 20, 30

CFWUx3

-no pullups, pushups

1hr 33min as Rx'd

Got some nice open blisters from the pullups, but I powered through them. I was also impressed with my dips today, I feel like they've been getting stronger every cycle. I can do about 8 in a row at the start of the warmup.

Did 1/2 the Murph

1 mile (9:30)
5 rounds of 10 assisted Pullups/ 20 pushups/30 squats in 19:43.11

Lt Murphy,
Réquiem ætérnam dona eis Dómine; et lux perpétua lúceat eis. Requiéscant in pace. Amen.

M/53/6'0"/211

Murph-

At this moment I both respect you for your sacrifice, and hate you for loving this workout. Arguably the toughest CF workout I've ever done. That second mile was hell...

24/M/6'4"/193

8:20 on the mile
5 sets of 10/20/30
10 sets of 5/10/15
7:50 second mile
56ish...

I did have a little problem. Midway through, my nose started bleeding randomly. Thankfully, Murph was looking down on me and helped it clot as I blew snot rockets in to the trash can while squatting and wiping my nasty hands on my shirt. Thanks Murph!

175,175,25,2M, 50:21

m/29/195

murph as rx'd: (nobody armor)

33:10 PR

First time doing this. During the sunset, biked easy to my launch spot then hit it hard.

41:25

First mile 6:20. No clue what the last one was, but I could have gone harder. Had a good sprint at the end but too little too late.

There is NO way I could have done this had I not been crossfitting the past three weeks. Results are amazing!

M/43/171CM/70KG.
First time for Murphy again 6 months after knee reconstruction surgery. No vest.
43.38, partitioning 10,20,20.

First time doing Murph.

I thought it was going to be difficult. It was. At first. But when I hit the wall where I started thinking "there is NO WAY.." I began to think about Murph and what it was like for him in Afghanistan; how difficult it must have been for his mother to lose a son, for his friends to fight alongside him and lose him in combat. Suddenly I was thankful for the ability to feel my muscles aching and my lungs burning, that we live in a free and safe country where I can take my daughter to her school or the mall and not worry about getting blown up or being chastised for wearing a tank top.. and that I would get to drink clean cool water afterwards. Murph made me appreciate the 'little' things in my life today. I am grateful to Murph for all he gave to us. Today's workout was not difficult. What Murph did was difficult.

51:57

F/39/5' 4"/103

"Murph"
1 mile 7:47
Cindy style 35:57
1 mile 9:15

52:59

23 / M / 5'9" / 135lbs

Max rounds in 15 mins of
15 back extensions
15 knees-to-elbows
65lb overhead squats x15

1 round plus 15 extensions plus 15 k-to-e

Knees-to-elbows were mostly kipping. This way way harder than I expected. I think I tuckered my arms out during my warm-up, too. Should have picked different excercises for the warm-up, maybe. Looking forward to Murph tomorrow.

Murph, puppy scaling via BrandX.

800 m (1/2 mi) run
35 pull-ups, no bands/assistance
70 push-ups
120 squats
800 m run

Time: 16:46.84.

Broke the reps into sets of 15, 15, 5, with an extra 15 tacked onto the squats.

My heart is pounding and I'm completely out of breath...and I loved it. RIP Murph.

holy crap

61 as RX'd

Hey Murph,
Watch over us brother. I kept up the pace during this long workout and pushed myself during the run at the end knowing I had the freedom to workout in our great nation because of your sacrifice. God love you friend

today is 2 months for me. lovin it!

1/2 murph due to time constraints and my ability
5/10/15 10rnds

21:50

33/M/5'11"/210lbs

As RX'd 47:59

as RX'd

26/m/5'10/179 lbs

49:25

As rxd w/20lb vest

36:48

as rxd, no vest

1 mile - 6:35
100/200/300 - sequential a la Angie
1 mile - 7:25

Total: 46:01

M/49/6'3"/195

62:40
as rx'd with 20 lb. vest

M, 28, 6'/170. As rx'd, 41:54. Been at Crossfit for about 4 months now, and this one my first attempt at Murph. WOW!

M, 31 5'6"/175 As Rx'd 48:30 Wearing IOTV minus front plate and both side plates. About 23 lbs. Cindy 5-10-15

39:41 as rx'd
no warm up
broke up 20/40/60 1st rd, then 10/20/30 rest
cramped up during first mile
PM, garage/street
Thanks Murph

31:36
1000m row (2:00 split)
5x (20 girlie pushups, 40 situps, 60 squats)
1000m row (2:09 split)
I am deaaaaaaad!!! I wasn't even going to workout today. Had to adapt a bit because no treadmill and nowhere to run on a ship. Also I can only do 3 pullups so I subbed situps!! FEEL GREAT!!!

29:06
1 mile run
50 pullups
100 push ups
200 squats

PR:
50:36 as RX'd

39:18 as Rx'd.
5 sets of 20 at 20, 40, 60 w/ 7 minute miles

42.20

Jen:
47:10

28/m/6'/170 First time attempting Murph after 4 months in Crossfit. WOW. As rx'd.

41:54.

M/24/175/6'1"

First Murph. 62:30.

I found out afterwards that the treadmill was imperial so I ended up running 1.6 miles at the beginning and the end. Devestating! I partitioned 5/10/15 for 20 sets.

M/25/150#/5'7"

Subbed Row for Run, otherwise as Rx'd

Broken into 10 rounds of of 10, 20, and 30 reps
All Unbroken

Time: 44:35 (PR by 5:07)

F @ Hazen

1/2 mile run
50 pu (assisted) 5 x 10
100 push ups 10 x 10
150 squats 15 X 10
1/2 mile run

39 min 46 sec

B @ Hazen

1/2 mile run
35 pu (assisted) 5 x 7
70 push ups 10 x 7
120 squats 12 X 10
1/2 mile run

40 min 12 sec

1 mile: 5:50
pull ups/push ups/squats as RX'd, partitioned
1 mile: 5:55
no weight
Total Time: 28:56

6'4"/200/24yo/m

m/39/192/70"

CFWU x 2

Rowing Murph
1500m C2
100-200-300
1500m C2

38:23

f/35/119lbs

48:25
partitioned
no weight

41:06
no weight

29:54 (partitioned)

M/38/170

Had to do it indoors w/o a vest. 29:15 on a treadmill, with Cindy partitioning.

M/33/142lbs/5'5"

No vest
30:25 (pr)

Warmup-back extensions, dips, l-poses, and (for some reason) squats.

1/2 broken Murph (.5m, 10/20/30 rounds, .5m)

20:34

On the treadmill (1.5% grade), four minutes better than last time. Bad idea to do so many squats in the warmup.

1 Mile Run
50 Pulls
100 Pushuups
150 squats
8:00 Crosstrainer

29:15
Achilles hurt...partitioned 5 Pulls, 10 Push, 15 Squats when completing middle portion

51:03

As rx'd no vest

29:29 cindy style

28:23..... and had a nose bleed during the press-ups!!!!

no vest,

54:56, a lot tougher than i thought

pullups mostly done in sets of 15 then 10s, then 5s

pushups done in sets of 15 after first 60

squats done in sets of 10 and 20s.

James 1.2mile run 50 pull-ups (negatives), 100 press-ups, 150 squats 1.2mile run 43:43

1/2 mile run
7 sets - 10 pull-ups, 20 push-ups, 30 squats
1/2 mile run
30 minutes

Just starting program - this is definitely something I love

1/2 mile run
7 sets of 10 pull-ups, 20 push-ups, 30 squats
1/2 mile run
30 minutes

Just started this - definitely love it!

Little over an hour. Lost track...had some interuptions. Didn't finish.

Broke it up 10-20-20 for 8 1/2 rounds. Didn't do last run. Still got a really good sweat in though.
I'm definitely getting stronger.

Short on time today
1 mile run(7:04 on treadmill 8.5mph)
7 rounds of
10 pullups
20 pushups
30 squats

25 minutes

Would have loved to finish but had to get home for supper with the fam. Great workout. Using the POSE method some with the run and felt faster.

1st time running 2 miles in my VFF's wow my calves are on fire. love it.

as rx'd (10/20/30)

46:01

Really wanted to get under 40. Ripped through the first 1 mi run and 5 rounds and died on the last few rounds. Ended up taking over 8 minutes for the final 1 mi run. Oh well, next time I'll suck less.

m/45/165
as rx'ed
42:30 (pr by 10 min)

38:48

KAF 36C

Missed PB by 6 secs

m/33/175
no vest
32:35

Sub'd out the last mile for a mile row, due to no mile marker outside at the gym, and running over a mile for the first one.
Time was 35:xx

30:01 (PR by 17+ minutes)
no vest
6:38 first mile
16:05 Partitioned Cindy Style
7:18 second mile

Using Vest next time.

RIP Murph! Thank you and all those serving for the freedom that is too often taken for granted.

67:30, with 20 lb vest, 40 ft elev gain/loss/1/2 mi...lessons learned: make sure vest fits to keep most of the weight off the shoulders and don't put it all around the waist or you will regret it during pushups!

As Rx'd with 23.5# back pack, rolling hills, moonless night (morning) 30 degrees F. (First time with weight.) 50:23.

Previous PR without weight 43:53 (lighted, level course)

Scaled down to jumping pull-ups after the first fifty. Other than that rx'd.
39:42

as rx'ed (w/o vest)

straight through much harder than partitioning.

44:15

partitioning PR 34min.

M 6'0 / 180lbs / 33yrs

As rx'd - About 35:00 give or take 15 seconds.

44:09 (no vest) - PR (3m faster)

Rx'd

55 min

hit the wall after the first 100 pushups.

1 mile - TM
50 Pullups
100 Pushups
150 Squats (10 rounds of Cindy 5-10-15)
1 mile - TM

43:42

First time with Murph.

First time on "Murph"
53:09
Partitioned 5/10/15 X 20
40lb Body Armor & Boots

Lost some time screwing around with my mp3 and then taking the collar and the kidney flap out of my body armor. The hero WODs mean something, I should have pushed harder.

57:00

1MR: 6:30
10 Pull Up
20 Push Up
30 Squat
x 10
1MR: 8:50

Rob is a beast

56:45 Rx

M/13/5'5/130

As RX
34:21
6:24 Mile
100 Pullups
200 Pushups
300 Air squats
7:20 Mile

WOD " Murph "
as rx'd, 31.02

Was much slower on the runs the night,partitioned to 5-10-15, near enough all straight through,no zip, just nothin there the night,2nd run took ages,over 7 mins .

Rx'd with 20lb vest

45:05

First "Murph!" Loved it, but wish I was faster...gettin there.

As Rx'd

52:50

Scott AFB, IL

IHO LT Murphy, RIP comrade

M 40/184lbs

46:30

W/vest, no partition. Pullups hurt the most, but got thru the rest ok. Could have pushed it harder on the first mile.

That was INSANE!

As Rx'd

44:09

As Rx'd
32:09.15

50:37 no vest
mostly cindy style, 10/20/30 for 4 rds. pullups were the easy part? running still sucks

m/36/211/5'11

Could only do 1/2 Murph unfortunately.
1/2 mi. run
50 Pullups
100 Pushups
150 Squats
1/2 mi. run

20:00 (PR'd bu 1:53)

First 1/2 mi. run- 3:37
Last 1/2 mi. run - 4:20

Murph

45:54

run was probably closer to .9 miles
split into 20 rounds of Cindy

1 mile
50 pulls
100 push
150 squats
Run 400 row 500

48:32

2 at a time for last 40 pulls
10 at a time for PU
100 at a time squats

mile has a big hill

CFWU 3x15 garage

135 15x warmup
205 2
225 2
235 2
245 1

135 21/15 form

46:28 as RXd w/ body armor

Thought of LT Murphy every step of the way.

RIP Brother.

Partitioned Cindy style. All sets unbroken, so I could have pushed harder.
43:25
Performed with respect for a true LEADER!

First time doing "murph" 52:32 without last mile. was supposed to be somewhere with a friend and forgot so had to forgo the last mile.

No partitioning but all broken sets, wasn't exactly sure what partitioning meant so i just did each one before moving on. Pull ups were tough, kipped the last 50. Bar isn't high enough to really get good momentum and keep it up. I would just lower to full ext then kip again.
Push ups were killers don't know how I made it so many rounds of 10, arms were shaking bad on the last few rounds then switched to 5's. Squats i did in rounds of 50. I need to build endurance that's what's really killing me i burn out quickly.
I plan on picking up Murphs book, i just got Lone survivor too. RIP Murph.

First time doing the "Murph", awsome workout.

43:36
Partioned 5/10/15 for 20 rds.

Elmendorf AFB, AK

44 min:

1st mile - 6:44

partioned 10 sets of:
10 pullups
20 pushups
30 squats

Final mile - 7:29

31/250/6'2
As rx'd no vest
54:14

1 mi. run 8:02
30 pullups by 3's
60 pushups by 10's
90 sqts.
30'

then I ran out of time and bicycled home.
aloha

Amour-less.

42:03

M/34/6'/181

as rx'd, no vest:
29:54

Need to go with a vest for next time...

M/31/5'10"/196lbs.

(all w/20lb vest)
1 mile run
40 muscle ups
200 pushups
300 squats
1 mile run

53:05

31 yom, 190 lbs

51:08 with 20lb vest

pr is 34 with no vest

What is the name of that song? I cant find it anywhere!

39:33 w/ vest

1/2 murph

26:43

43/m/175#

39:49

Rx no armor
8:06 mi.
Partioned 10/20/30
8:30 mi.

Thank GOD for true heros like Lt. Micheal Murphy.
GOD Bless all who wear the uniform and protect our freedom.

80# pd
on knees

46:05
previous 55:55

Tm 223

Krak

As rx'd - 34:10

Brand X scale puppy:

1/2 mile run
35 pullups (7x5)
75 pushups (10x7+5)
120 squats
1/2 mile run
33:51

My first time trying Crossfit:

mile #1: 6:16
100 Pull-Ups: 21:28
200 Push-Ups: 17:16
300 Squats: 10:40
mile #2: 7:51
Total: 1:03:33

Running a mile after 300 squats should be illegal... I'm hooked!!!

no warm up

59:06
1st run: 9:06
Middle: 39:24
2nd run: 10:37

1st time with 20 pound pack. Tough
PR about 39 minutes without pack.

28.42 PR

amazing workout - mile at the beginning and at the end allows the opportunity to real push through on what seems to be something easily doable - run 1 mile

as rx'd

33:32

finish strong

44:37
At Castle ice, ran a little too far each time. Out 1/2 mile and back but didn't remember the turn around point from gmap-pedometer.

as rx'ed, no vest 53:12, PR by 7 full minutes. I have a new years resolution to do this under 45 so we're well on our way.

This was my first CrossFit workout in August 2008. From that post: "First time crossfit exercise. Both miles, 6 sets of 3 pullups, 10 pushups, 15 squats. 35 minutesish. Looking forward to the next Murph to see the changes."

I had no idea what I was getting into, now I'm Level I certified, and can complete the entire workout in under an hour. CrossFit rocks.

Rx'd today......1 mile, 20 rounds of Cindy..1 mile uphill....with 20lb backpack....49 min....mentally and physically harder than anything I have done for awhile...

m/25/210/6'3''

m/49/180
40 minutes as rx'd. 18 minutes faster than first Murph in May '08. Older and fitter. CF.

M/42/6'2"/195

34:30 as RX'd (no weighted vest)

m/41/5'7"/149

42:50

Subbed 2k rows for each of the runs.

No weighted vest / body armor

Did a half "Murph"

Close to an hour. Look forward to next time. Maybe a 3/4 Murph.

First Murph. Wanted to use a vest, but didn't have one available.

32:02 RX'd, Cindy rounds

HOOYAH to those who can do this under 30.

M/39/180/5'10"

Rx'd but no weighted vest...no way, this was insane

49:10

10 sets of 10/20/30...who would think pullups would be the easiest
the last mile was painful...around 10mins

RIP Murph

23.m.140.65"

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

45:50

Last Time:
1 mile
10 pull ups \
20 push ups X10
30 squats /
1 mile
50:13

PR:
1 mile
10 pull ups \
20 push ups X10
30 squats /
1 mile

45:10

as rx'd
1st run 6:57
pu's push ups squats 21:51
2nd run 7:25
Total: 35:33

bad math --> Total: 36:13

first time MURPH as RXd, with a 20 # tac vest

41:11, puked 4 times, almost passed out once...thought I had a small stroke in there too..

good stuff

Had a great Murph session!!!

First mile 5:54
100/200/300 21.51
Last Mile 7:16

New PR 35.01
Last Murph was in the high 40s next time im going for sub 30!

No vest, but it's on my "to-buy list" not sure when I'll be man enough to attempt "Murph" with it on though, it's hard enough as Rx'd.

46:13
10-20-30

last PR was 58 mins, killed it! Wan't under 45 next time, maybe 40ish.

No vest
As Rx'd

47:28

insane workout, heroic MOH winning warrior.
Should also have some workouts for his buddies...MATT "AXE" AXELSON, DANNY DIETZ, MARCUS LUTTRELL.

I couldn't bang all the pullups, so I had to throw in some dips.
Completed in 50 minutes...hey, I'm getting better...

M/41/197/6'

As rx'd (no vest)
Time 45:54

41:44

down to 212 on the zone. pushups and pullups much easier already. runs a little faster but don't feel any easier.

As Rx'd - No vest
49:18

I think I need to attack the pullups early on, because that's my weakest area. I'm' definitely seeing an increase in mental toughness from these workouts as far as attacking each WOD with confidence and grit.

As Rx'd - No Vest
55:19

Wow. Did this one last night and it was brutal. I'm proud to say I did it rx'd. First time doing 100 real pullups. I broke the workout down to cindy style (5-10-15) x 20. I think it really helped to break it down this way, a lot faster than doing it straight through.

41 / m / 187

scaled to " puppies" level with 100 lbs assist on pullups.

27:11

1600m
20 rounds: 5-10-15:Pull-Push-Squat
1600m

time: 41:36
i did this a few weeks ago at my schools weight room. is this a good time for a 15 year old?
height: 5'4
weight: 115-120-ish

49/m/190

First time for the run in a long time thanx (I think) to the POSE. 51:and a month. 8 minutes slower than when rowing. As always; Respect and Regards to the memory of Lt. Michael Murphy and to all of those who serve!!!

Except for no weighted vest, as Rx'd.
45:38

M/46/155

44:59 with 20# vest, Cindy-style.

Least we could do to honor Murph.

As Rx'd

44:44

10/20/30 x 10

33/m/205

as rx'd (no vest)

36:54

broke into 10/20/30

37/M/175

29:12

This was brutal. Didnt was 3 mins off of my PR this time. Did the 1st Mile in 6:20, borke up the Pullups/Pushups/Squats in 10/20/30 format. Worked well for me vice cindy style 5/10/15. Last mile took 7 1/2 mins.

37/M/175

29:12

This was brutal. I was 3 mins slower than my current PR this time. Did the 1st Mile in 6:20, borke up the Pullups/Pushups/Squats in 10/20/30 format. Worked well for me vice cindy style 5/10/15. Last mile took 7 1/2 mins.

M/26/195/5'11"

As rx'd
Time 47:50

M/38/190/6'

As rx'd
Time 43:50

Wow, today was an embarrassment. May have a cold coming my way. Or maybe I just sucked.

Great wod tho, a future benchmark. Pushups absolutely killed me, squats and pullups became the rest between them...
48:27, crossfitted for <1 month now.

as RXed 20# vest 44.54

scaled
100 inverted pull-ups/push-ups/squats
50min

M/22/167#/6'

As RX'd but no vest :/

Time: 40:42

M/54/6'/192

45:27

1st mile 8 min.
5-10-15 28 min.
2nd mile 9:27

On the comeback trail

M 36/5'10"/170

Rx'd no weight vest
38 minutes

7.5 treadmill speed first mile
10 rounds of 10 pullups, 20 pushups, 30 squats
6 treadmill speed last mile
58:13

Travelling so no vest. About three minutes faster, but much less miserable: 32:31

51 minutes
1 mile run
65 pull-ups/35 jumping pull-ups
200 push-ups
300 squats
1 mile run

runs on tm @ 1%
gravitron 1st 2 rounds then jpu's
10/20/30 1st 5 rounds then 5/10/15
62:37

rip

full murph, no vest, assisted pullups.

10/20/30 partitions

47:13

gonna feel that tomorrow.

does anyone know the song in the video "dead mans row"?

m/29/5'9"/158

64:00

As rx'ed 33:57

As rx'ed 33:57

back at work tonight, what a work out almost lost my lunch. 1:22 ran inside the hall. 10 min first mile and 11 min last mile. Lots of corners in the hall slows me down. I want to break 1 hr next time.

RX..40:40 no vest

Run on a treadmill...
10/20/30 x10

Aloha,

Jordan

Somewhere from 30-40 minutes. No timer so went off my phone and that includes warm-up and cool-down.

Modified and Scaled 'Murph'

0.25mi run
25 Pull-ups
50 Push-ups
75 Sit-ups
0.25mi run

12:17 min

M/35/205/6'

RIP Brother.

Done on 3/17/2010

I ran to by 'facility' which was a bit longer than Rx'd

1.6 mi 11:11 (1.0mi lap 7:03)
10 x 10:20:30 PullUp/PushUp/Squat 22:22
1.6 mi 11:24 (1.0mi lap 7:10)

Total 44:57 (as rx'd 36:35)

Jen: 38:19 (knee push ups-no vest)
Chris: 67:42 (as rx'ed- no vest)
Gunnar: 40:02 (as rx'ed WITH VEST)

m/22/180

Cindy-style partition; no vest

36:38

As RX'ed,

70 min. even.

Need to push more on this one next time around...

As RX'd no vest, thank god.

37:08 wow that was hard. Spent time on the floor at the end.

M/38/140lbs/5'7"

As RX'd no vest, thank god.

37:08 wow that was hard. Spent time on the floor at the end.

M/38/140lbs/5'7"

first time without vest, not as much difference as I expected

33 min

at home- no vest 47:00 (pr)

As rx'd no vest 37:40

1st mile 7:50
partitioned pull ups (had to do jumping pull ups), push ups and squats 10/20/30 x 10. First half of push ups were full, middle sets were on knees and final set were full.
2nd mile 9:58. Legs felt like lead!

F/34/5'0"/109

43:46 Partitioned 10/20/30

No weight vest, otherwise as Rx'd: 34:40 (PR)

I started crossfit almost a year ago to the day and murph was my first and still favorite WOD. Time then was 58:00 so massive, massive improvement. Thank you coach and crossfit! I plan on getting a vest for the next time I do this WOD to feel the full fury. I love how I've gone from wondering if I can even finish this WOD to going into it with a set time in mind (35min) and making it!

Had to miss on Wed
Make up on Sat 3-20.
"Murph"
10-20-30
2-3 minute rest after 5 rounds.
Last mile had to walk about 30 second half way through. Ran out of gas.

48:00 includes rest time.

The most brutal workout on Crossfit

Laura f/47/5'7/150

partitioned to 20 sets of
5 pull ups
10 push ups
15 squats
w/ 20lb vest 53:54
Love ya Murph!!!

rx'd on treadmill

29:12

Just starting with crossfit and this workout scared me. This was 56 minutes of getting my ass kicked. Only my first 35 pull ups were body weight. The rest were heavily assisted. I alternated push ups and squats. Not sure if that is "legal". What a workout.

as rx'ed, strict pullups

30:46

this was my first time doing murph. R.I.P LT.

48:00

Jeff @ work
2k row
100 Pull
200 Abmat sit
300 Squats
2k row
40ish minutes

Rx'd, 20# vest, 5/10/15
41:53
Linked 5 muscle ups

First time with this workout.

1 mile
50 regular/kipping pullups (10x4 + 5x2) + 50 assisted pullups
130 pushup in sets of 20 then 10 ... Then 70 pushups from knees
300 squats in sets of 20 then 15
1 mile

1:07:42 or so...

no weight vest

as rx'd

40:10

@ the park
as Rx'd

42:40

First time doing this wod
Definate was tough...Im nursing a
bicep strain...broke pu's, pushups,
and squats into 10-20-30, def
a tough ratio and was exhausted after round 5
should have stuck to 5-10-15...ill know better for next
time...glad i tried it though...overall pretty happy i guess
wanted under 40!

As rx'd

5-10-15

runs on mill @ 1.0%
1st run - 8.5
2nd run - 5.5 - 8.5

44.40 PR

at the park

39:10 (pr)

broke up 5 pu-10 push-15 squats

As Rx'd.

48:34

First time with this WOD. Plus, I was sore already from doing 100 pull-ups, 100 push-ups, and 100 squats yesterday on the rest day. Felt guilty from eating 4 pieces of fried chicken and two biscuits. Anyway, broke up the pulls, push, and squats at 10-20-30. Probably will be better to do them at 5-10-15 next time. The fiance and I did this together (she scaled it to jumping pull-ups). We were both exhausted from wedding planning this weekend and just did the WOD to get it done. We'll definitely do this WOD a lot better next time!!

Logan

as Rx'd with 20# vest 1'15"30

Carlos

3/4 mile both runs, 75 jumping pull-ups, 150 push-ups, 200 squats. 1'12"00

Matthew

1/2 mile both runs, 50 jumping pull-ups, 100 push-ups, 150 squats. 1'11"00

Half Murph 19:42

No EOT. Back from 2 weeks off due to travel. 45:12.

As Rx

Sub run for row

Pullups then Pushup then squat

36.03

run 1/2 mile (indoor track)
50 pullups
100 pushups
150 squats
run 1/2 mile

36:37

everything with 20 lb. vest. pullups/pushups/squats broken: 5/10/15

Amazing, took this long to recover.

20lb Body Armor

7:30 Mile
10 sets of 10 PU/ 20 Push up/ 30 Squat
7:45 Mile

42:02

WOD - 38:20 PR

"Murph" with no weight

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

40:53

Compare to 090317

"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

800m run
40-80-120
800m run

22:00

No weight vest otherwise as rx'd:

36:45

39:20

Puked and fainted for a bit, man that was brutal!, first day of crossfit and i went all in:P

39:20

puked and fainted afterwards! haha brutal first crossfit WOD for me!:D

Warm up 3 rounds of 15 sit ups, 5 dips and 5 leg raises.

Murph (Body weight)

Times: Me-30:11
Travis-31:17
Lori-29:50 (1/2 Murph)

m/41/169/5'9"

As rx'd - no vest:

39:43

Murph as rx'd with 20# vest, Cindy style:

35:13

Second Murph and first time with vest and partitioning.

(7:58,18:42,8:32)

RIP Murph

later,
b
m/33/5'8-1/2"/165

@RVBP

39:20

[PR38:41]

M/ 36/ 132 lbs/ 5'-6"
As Rx: 27:39
First time doing Murph... I tried it once a long time ago, but didn't realize that I was supposed to finish off with a mile run as well, so that didn't count obviously. This was a fun WOD. I'm usually pretty good at "Cindy" so I ran the first mile in about 7:02 and then did the 20 rounds of Cindy in about 13:10 or so. Then another 7:15 or so to finish off the last mile. I did the running on a treadmil because the weather was not nice outside.. I wanted to try this outside, but that will have to wait until later on spring or summer I guess. I think I was pacing myself a little too much.. maybe next time I'll go a little harder at the last mile. I started to push a little extra hard in the last quarter or so but Ithink I should have gone a little bit earlier. My heartrate wasn't too bad. I never run so I'm pretty happy with the results. Maybe next time I'll use a weighted vest.. I wanted to do the MURPH the fist time only as Rx.. next time I'll possibly use a vest... then I'll probably get slaughtered.. but that's part of the learning curve.

MGySgt. USMC M/48/6'2"/209

Nothing impressive today other than this was the best showing I have had for Murph even though I did not finish. My excuse. ha ha ha many but the dinner bell rang and momma said come and get it. I was 40 minutes in and only halfway so I called it with a 2:23 1/4 mile run. 42:23 ouch

OooRahh CrossFit

29/m/180

2 laps around the block probably a little more than 1 mile as it took 7:30 for the first "mile"

34:14 unweighted

Missed – tendonitis

M/42/233/6

Did 100 pullups then 200 pushups 300 squats consecutive.

The run right after 300 squats was very slow 1:23

46:40

...that took a bit longer than I thought.

First time for this. Completed without vest.

1st mile: 6.15

Pull ups/push ups/squats: 14.55
(Cindy style)

2nd mile: 6.56

Total time: 28.06

(+30 seconds to get the taste of sick from my mouth)

35:20

Ran each mile on a treadmill in about 7:40. Completed the pull-ups/push-ups/squats doing a 5-10-15 sequence. Basically did the Cindy workout with a mile run on each end, so pretty tough WOD!

M/25/5'11''/200

Xfit 6400'

daddyo: 52/150/68"
32:00

zachy (to scale): 13/107/64"
1mile: 8:00
pu:49
pu: 93
squats:187
last mile?
37:00 or about
zachy's first murph

no vest

39:47

206bwt
Scale Murph
800meter run
25 pull-ups assisted
50 push-up modify
70 squats
800meter run
::32:13

C-
39:23

Did 1/2 the middle part, assisted pullups

48:23

Did the Murph yesterday, making up for missing it last week. This was only my 2nd official WOD off the website, this stuff is addicting. I partitioned the reps 10-20-30 pull, push, squat respectively. what a brutal workout.

43:32

ps kudos to all of you who did the full murph in sub-40, thats pretty impressive.

Doing mainsite a week behind.

First Rx'd WOD!

58 min.

M/25/5'9"/170

M/41/180

As rx'd: 33:27

A PR by 3:21

Felt great. When it was done, that is.

More better faster

WU
Partitioned as 5/10/15. No vest.
Murph 39:34
080901 - 44:23
090324 - 39:46
M/49/197#/72"

About a week late due to injury. 34:29--brutal

what a wake-up call. 3 weeks off, and I thought I`d do it as rx'd ... wrong. 15 minutes in, started battling pukie, and had to take lots of breaks. cut it down to 1/2 murph.

1 mile run (6:40)
5 x (10 w/ 50# assist + 20 + 30)
1/2 mile run

39:49 (time to get back in shape)

5'8"/148.8

1 mile run
50 pullups (80lb assist)
100 pushups
150 sqauts
.5 mile run

21:00

As Rx'd 34:02

About 45 minutes.

Did a 5/10/15 partition

runs were sloooooooow.

37:00 as rxed with no vest.

First time with Murph
mixed up sets with 5 at 10/20/30 and remaining half was done Cindy style.

First mile was 6:30
Second was 7:30

It was wierd to feel like if my lungs would let me that I could run much faster......usually it's the legs that can't go faster.....the only way I have ever felt that is during a Crossfit workout.....I think it is WAY more beneficial than sprints alone. Blahh Blahh....proud happy day. Always feels good setting a good time on a popular named WOD. RIP Murph, your service will never be forgotten.

60min

no vest

43:27
Ran barefoot for the first mile (first time ever and got two huge blisters had to walk most of the last mile. First time with MR. Murph and it was hard as hell. Crossfitting since Jan. Loving it.

39:30, no weight vest
-did assisted pull-ups and pushups on knees

39:58

59:55

30/m/71"/180#/Camp Taji, Iraq

68:56 with Interceptor Body Armor & Front, Back, and side SAPI plates. No shoulder, rib, or groin pads.

m/36/5'9/179
CFWU-2. Reg 1st. 4 HSPU 2nd. Superman. Burgener. DU.
38:27-PR!
Partioned Cindy style. Runs on TM.
1st run & getting to bar 7:18
WOD: 21:47
Getting to TM & 2nd run 9:21 including 1:11 getting TM going. Should've just jumped on.
PU & pushups unbroken. Squats a little tough. One break on most sets. Mainly due to shoulders burning.
3/17/09: 47:33
1/1/09: 41:01
8/25/08: 43:16

as rx'd

36:04

awesome workout!!

as rx'd 39:28 (no vest)
First time partitioning pulls pushes & squats. About 10 minutes faster.

As rx'd (no vest):

33:23 PR

God bless you, Murph, for your sacrifice.

“My salvation and my honor depend on God ; He is my mighty rock, my refuge.”- Psalm 62:7

36:02 as rx'd (20# vest) PR

* Broke the Pull ups, Push ups, and Squats into 20 rounds of 5/10/15...

* Wore 20# vest

Finally got around to doing this.

33:46, as RX'd with no vest. This is a PR for me.

First Murph.

59:06 - w/ 20# vest, cindy style. Last 50 pullups w/ some chair assistance.

Splits

1 mi run - 7:50
walk inside and downstairs - start BW exercises - 9:50
25/50/75 - 18:36
50/100/150 - 27:50
75/150/225 - 37:50
100/200/300 - 47:40
1 mi run - 59:06

Just wanted to finish in under 1 hr; next time will go for shorter time. It didn't seem like I was moving that slow so my hat's off to anyone getting this done under 45 min, much less in the 30s.

1:05:57
no vest

I'm a United States Marine from Bangor Washington and my friend introduced me to this workout. He completed the workout in 36 minutes with a 37 lb. flak on, so i tried it and got 36 minutes with my 37 lb. flak on. We both did it again recently and broke our old records. My best and most recent time with a 37 lb. flak jacket is:

32 minutes 43 seconds.

Semper Fi.

I'm a United States Marine stationed in Bangor Washington and a Marine from my platoon introduced me to this workout. After he completed it in 36 minutes with a 37 lb flak on i was determined to try it and finished in 35 min 34 seconds with a 37 lb flak on. We both did it recently and beat our records. My most recent and best time with a 37 lb flak jacket on is:

32 minutes 43 seconds.

Semper Fi.

48 min (10-20-30 partition)

1 mile, 100 Pull-ups/assisted, 100, Push-ups/elevated angle, 200 squats, 1 mile: 1:45. Man that sucks and I was short on time due to family commitments but it felt great to do what I did. I am getting better and I can feel it.

1 Mile 100 Pullups 200 Pushups 100 pullups 1 Mile Run 48:50

As rx'd, still getting over a stomach bug so didn't push it using a weight vest.
2 minutes up on a PR going into the last mile then it fell apart. Middle section split into 5-10-15 with deadhang pullups, last mile was incredibly sloppy and broken.

44:11

[41:48]

As Rx'd:
41:18 (PR by 27 seconds)

7:30 mile
24:25 10/20/30 partition
9:33 mile

Ring pullups in tree. Last run sucked balls, all pullups unbroken

34 yom 190 lbs!

In full keto so did quarter Murph. It still sucked.
29:41

As Rx'd with 25lb vest from weightvest.com (52:32)

Mile 1 - 7:35
"Cindy style" - 32:49
Mile 2 - ....12:07

It was the first WOD I've done lately during the mid afternoon 80 degree temps and it destroyed me. Really felt sorry for myself during that last run.

45/m/173

51:49

outside
2 sets of 50\100\\150

12 min. off inside PR

EJ
M/36/170
38:45
NO VEST
EJ

M/34/173
No CF Warm-up, stretch then start
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

no vest
broke up 20 x (5 pull-ups, 10 push-ups, 15 squats)

32:30

1 mile
50 pullups
100 pushups
150 squats
.5 mile

time:32:50
I felt tired before the gym and I felt like I was going to yack after rnd 2.

Cannot do the WOD at this time so 3 months later.....haha Murph: As rx'd
1 Mile Run
100 Consecutive pull-ups
200 Consecutive push-ups
300 Consecutive Squats
1 Mile Run
Time: 42:15(Pr by 8 minutes 15 seconds)

44:00

Incredible workout. Done it a few times in the last week and had a personal best today (no weighted vest).... 29 minutes, 40 seconds.

I'm 37 years old, 164lbs, 5'10"

new to crossfit and want to give this workout a go

what weight is everyone using for squats??

M/28/75kg

2.2km run. 9kg backpack

as rx`d
39:46

1/2 Murph, modified as below: 28:03

For time:
1/2 mile row
50 Pull-ups
100 Push-ups
150 situps
1/2 mile row

We both did it recently and beat our records.

whats the song name?

30 May 2011 (Memorial Day Murph)
36:00 (no vest)
Cindy style on the Pull-ups/Push-ups/Squats (5/10/15)

As rx no vest 37:04

half murph
20:24