November 11, 2011

Friday 111111

"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.

Post time to comments.

Compare to 101231.

KellyAtlasStone_th.jpg

Enlarge image

Sean Kelly.


"A Language to Diagnose: Part 5" with Kelly Starrett, CrossFit Journal preview video [wmv] [mov]


Ryan Johnson on The Richest 5K Run - video [wmv] [mov]


"A human being is happiest and most successful when dedicated to a cause outside his own individual, selfish satisfaction."
- Benjamin Spock

Posted by Pukie at November 11, 2011 5:00 PM
Comments

Couldn't have picked better myself!!

Comment #1 - Posted by: JB at November 10, 2011 5:14 PM

Michael Murphy is a great American hero and this has always been my favorite WOD!

Comment #2 - Posted by: Kenny_C at November 10, 2011 5:21 PM

rip murph!!! if you haven't read lone survivor you should and then kill this wod!!

Comment #3 - Posted by: matt at November 10, 2011 5:22 PM

This is gonna be awesome!

Comment #4 - Posted by: Clint at November 10, 2011 5:23 PM

Any other day, I would have said I can't. Given what our vets and those who make the ultimate sacrifice have done for us, I'll say " I'll do my best."

Comment #5 - Posted by: Jon w at November 10, 2011 5:25 PM

Psyched to do this workout!

Comment #6 - Posted by: Cody at November 10, 2011 5:27 PM

Remembrance Day
"Lest We Forget"

Comment #7 - Posted by: Jason at November 10, 2011 5:35 PM

Guardian CrossFit did this today in honor of all the unsung USCG lifesavers. Many thanks to all the veterans who have sacrificed so much, expecting nothing in return but a simple thank you.

Comment #8 - Posted by: ChrisB at November 10, 2011 5:48 PM

Taught class tonight, we did:

BSx5, Benchx5 for 3 sets: up to 255 BS and 215 bench, I think. Dymanic WU then

"Russell"
3 rnds of 25 DU's, 25 hand release Pushups, 6x10m sprints (down and back)

3:09


cool down with straight leg and straddle sit ups, hollow hold/superman hold, v-ups and shoulder stretch and middle split hold.

Comment #9 - Posted by: brian p m/34/5'8-1/2"/170 at November 10, 2011 6:00 PM

"Roger that Sir."

Comment #10 - Posted by: Boyd at November 10, 2011 6:08 PM

M 20/6'1''/155 48:55 rx with 20 pound vest

Comment #11 - Posted by: Dillan at November 10, 2011 6:24 PM

I heart Murph

Comment #12 - Posted by: Anne-Marie at November 10, 2011 6:26 PM

My favorite WOD!

Comment #13 - Posted by: Sgt. Neil Ferguson at November 10, 2011 6:29 PM

What happened to having to do all reps before moving to the next exercise?

Comment #14 - Posted by: Kevin at November 10, 2011 6:33 PM

What a great WOD for Remembrance day and Veterans day.

Comment #15 - Posted by: Jonathan Elliott at November 10, 2011 6:37 PM

Very fitting for 11-11-11
Hooah!

Comment #16 - Posted by: Jkel at November 10, 2011 6:44 PM

well, I won't be wearing a 20lb vest but I will get the job done! Going to do this WOD with my favorite veteran (aka My Husband).

Comment #17 - Posted by: Sarah Susan at November 10, 2011 7:07 PM

Looking forward to this one. V fitting for 11/11/11.

RDAS Crossfit

Comment #18 - Posted by: Neil Davidson at November 10, 2011 7:11 PM

Hardly ever post, but after reading Lone Survivor, I just had to chime in.. Murph and all the Seals that fought at Murphy's Ridge epitomize the courage and values that make our military the best in the world!!

Thank you Murph and thanks to all our Vets and soldiers for your service!!!

Comment #19 - Posted by: Robbyhernz at November 10, 2011 7:18 PM

An incredible way to honor the sacrifice of LT Murphy and all servicemen and women this veteran's day. Will do ASAP.

Comment #20 - Posted by: Elliot at November 10, 2011 7:20 PM

THIS is what I absolutely love to see. No complaining, no BS, no excuses. Lets do this!

Comment #21 - Posted by: Christian at November 10, 2011 7:24 PM

32:47 w. no vest

Comment #22 - Posted by: Harlan at November 10, 2011 7:46 PM

Armor for my body, remembrance for my brothers. For God and Country. Semper Fidelis

Comment #23 - Posted by: Pat at November 10, 2011 7:51 PM

I enjoy this WOD a lot. My time was 45:52. PR for me and it felt great!

Comment #24 - Posted by: Aaron Ridgway at November 10, 2011 7:52 PM

This is THE Hero workout. Thrilled the crossfit mainsite agrees enough for vets day 2011. When people ask me about crossfit this is it.

Comment #25 - Posted by: Evan A at November 10, 2011 8:04 PM

On of my favorite line. "for Lt Murphy thus was not a hero wod it was Wednesday.". Love the work out and always hit it hard

Comment #26 - Posted by: Jim Owen at November 10, 2011 8:40 PM

That's what I'm talking about. Good call HQ!

Comment #27 - Posted by: Playoff Beard at November 10, 2011 9:06 PM

I'm a Navy Diver and I'm currently deployed somewhere in the middle east. the brotherhood I've come to love between the spec ops from the divers to seals to EOD is a bond i've never been able to compare to anything else. Guys like LT Murphy make me feel like I can always do more, whether its trying even harder during a WOD, Keeping the morale up in the team while we're growing homesick and weary during this deployment, or being there as much as i can for my little woman waiting back home for my return. heres to you LT Murphy, All veterans, and all of you humble people on this post who paid tribute to us in the service. HOOYAH DEEP SEA!

Comment #28 - Posted by: Wilson at November 10, 2011 11:24 PM

I'm a Navy Diver and I'm currently deployed somewhere in the middle east. the brotherhood I've come to love between the spec ops from the divers to seals to EOD is a bond i've never been able to compare to anything else. Guys like LT Murphy make me feel like I can always do more, whether its trying even harder during a WOD, Keeping the morale up in the team while we're growing homesick and weary during this deployment, or being there as much as i can for my little woman waiting back home for my return. heres to you LT Murphy, All veterans, and all of you humble people on this post who paid tribute to us in the service. HOOYAH DEEP SEA!

Comment #29 - Posted by: Wilson at November 10, 2011 11:26 PM

100 pull up I work at a gym and don't known any one that can do that many

Comment #30 - Posted by: Michael at November 10, 2011 11:43 PM

I wanted to know if anyone has seen any good videos promoting CF to the police, fireservice and military, if so can you let me know where to find them. I'm trying to get them interested for opening my affilaite and would appreciate some help so even a story or statement. Thanks

Comment #31 - Posted by: Lisa at November 11, 2011 12:03 AM

Michael, welcome to crossfit

Comment #32 - Posted by: Frank at November 11, 2011 12:08 AM

Michael, welcome to Crossfit

Comment #33 - Posted by: Frank at November 11, 2011 12:09 AM

I'm a Navy Diver and I'm currently deployed somewhere in the middle east. the brotherhood I've come to love between the spec ops from the divers to seals to EOD is a bond i've never been able to compare to anything else. Guys like LT Murphy make me feel like I can always do more, whether its trying even harder during a WOD, Keeping the morale up in the team while we're growing homesick and weary during this deployment, or being there as much as i can for my little woman waiting back home for my return. heres to you LT Murphy, All veterans, and all of you humble people on this post who paid tribute to us in the service. HOOYAH DEEP SEA!

Comment #34 - Posted by: Wilson at November 11, 2011 1:10 AM

#30 Michael. Kipping pull ups.

Comment #35 - Posted by: Giles Ambrose at November 11, 2011 1:22 AM

hey, how did yall split this up, or was each exercise done and then moved on to the next? any strategies for tackling this bad boy?

Comment #36 - Posted by: Mac at November 11, 2011 1:33 AM

On a day like today this the least we can do honor the brave men and women who fight and die for us! This is truly the land of the free but let us remember it's free because of the brave and their sacrifice!
"the only easy was yesterday"

Comment #37 - Posted by: Lenny at November 11, 2011 1:39 AM

To #36:
I thought doing this by splitting to 10*(10 pull-ups,20 push-ups,30 squats). Starts and ends with the 1 mile run.

Comment #38 - Posted by: Kim at November 11, 2011 1:48 AM

55:58
no vest

Comment #39 - Posted by: TomO/45/M/200 at November 11, 2011 2:03 AM

No vest. How about putting 20 pounds of bumper plates into a backpack? Thoughts?

Comment #40 - Posted by: Johnson at November 11, 2011 2:24 AM

After you post your time, subtract one minute for every veteran you thanked today.

Comment #41 - Posted by: Freedman at November 11, 2011 2:55 AM

I haven't been doing crossfit for long (3 months), shall I do it as RX'ed? or tone it down a bit? I need ur advice veteran crossfiters! 'preciate it.

Comment #42 - Posted by: SeanMz at November 11, 2011 3:02 AM

44:41
you pr'd by like 34 seconds or something from like a year ago
this time you would do pullups 5 sets of twenty then 10 sets of 20 and 30 for pushups and squats. You were to exhausted by the pullups to go quick with pushups or squats.
just do 10 sets evenly distributed and you should go faster.

Comment #43 - Posted by: charbs 195/m/26 at November 11, 2011 3:07 AM

43/m/176cm/73kg

1600m row
10 rounds of
10 Pull-ups (all butterfly)
20 Push-ups
30 Squats
1600m row

33:20 (last time 29:25 PR, before 31:38, before that 34:21 as rx'd)

When I was lagging behind the 15 minute time mark halfway through I couldn't get myself to suffer hard enough to catch up. And I didn't believe from the beginning that I was able to break my PR.
Push-ups slowed me down. Bench pressed last night and couldn't hit my previous PR of 110kg. I need to incorporate push-ups in my warm-up again.
Next time I'll try 20 rounds of 5/10/15 to eliminate the rest time from the broken push-ups sets.

Comment #44 - Posted by: Memuc at November 11, 2011 3:34 AM

43/m/176cm/73kg

1600m row
10 rounds of
10 Pull-ups (all butterfly)
20 Push-ups
30 Squats
1600m row

33:20 (last time 29:25 PR, before 31:38, before that 34:21 as rx'd)

When I was lagging behind the 15 minute time mark halfway through I couldn't get myself to suffer hard enough to catch up. And I didn't believe from the beginning that I was able to break my PR.
Push-ups slowed me down. Bench pressed last night and couldn't hit my previous PR of 110kg. I need to incorporate push-ups in my warm-up again.
Next time I'll try 20 rounds of 5/10/15 to eliminate the rest time from the broken push-ups sets.

Comment #45 - Posted by: Memuc at November 11, 2011 3:34 AM

In Flanders fields the poppies blow
Between the crosses, row on row,
That mark our place; and in the sky
The larks, still bravely singing, fly
Scarce heard amid the guns below.

We are the Dead. Short days ago
We lived, felt dawn, saw sunset glow,
Loved and were loved, and now we lie,
In Flanders fields.

Take up our quarrel with the foe:
To you from falling hands we throw
The torch; be yours to hold it high.
If ye break faith with us who die
We shall not sleep, though poppies grow
In Flanders fields.

Comment #46 - Posted by: Ryan E. at November 11, 2011 4:01 AM

m/46/185

40:23

Comment #47 - Posted by: cosmo at November 11, 2011 4:06 AM

Looking forward to this WOD! It will be rough after yesterdays birthday burpees but I will knock it out! I cant wait!

Comment #48 - Posted by: GySgt Roy Cherry JR at November 11, 2011 4:31 AM

Je me souviens

Comment #49 - Posted by: matt at November 11, 2011 4:49 AM

1:21:19 as rx

completed all pullups then moved to pushups then to squats

Comment #50 - Posted by: wayne's daddy in MES at November 11, 2011 4:54 AM

Let's do it!

Hooyah Air Force!

Comment #51 - Posted by: Knobster at November 11, 2011 4:58 AM

57:22 with 20lb vest.

should have done 20 sets of 5/10/15 instead of 10/20/30. pull ups were good. squats got me. all i had on this day. mabey faster next time.

Comment #52 - Posted by: jason at November 11, 2011 5:00 AM

40M/5'10"/174#

W/U: skipped.

As Rx (w/20# vest): 43:30.

C/D: skipped.

Off PR by 1:32. Runs on outside road course (31F, 24F wind chill, 92% humidity, light snow, snow-covered/slick roads, wearing RealFlex).

Considering the weather conditions and my joints still getting used to early morning WODs, I'm good with the time.

Done in your honor, Lt. Murphy. RIP. Also done today in honor of all of our military veterans.

Comment #53 - Posted by: rjf (Since 07-20-07. WOD no. 1182) at November 11, 2011 5:04 AM

As Rx with vest: 32:57. Semper Fi.

Comment #54 - Posted by: Drew at November 11, 2011 5:27 AM

Rx'd (no vest) - 34:43

Comment #55 - Posted by: Townsend m/28/5'8"/140 at November 11, 2011 5:35 AM

Je me souviens. We will remember them.

Comment #56 - Posted by: Elias Aoun at November 11, 2011 5:36 AM

Je me souviens. We will remember them.

Comment #57 - Posted by: Elias Aoun at November 11, 2011 5:36 AM

When I was a high school senior my football coach became my friend after the season had ended. Only 10 or 12 years my senior, Cat was still single and for the next 4 or 5 years we spent quite a bit of my at home time together. There are quite a few articles in the Veteran’s Day papers this morning, some of them about the difficulties encountered by our servicemen and women when they return from deployment; that’s gotten me to thinking about Coach Cat.

My friend Chris, Coach Cat, and I were having a couple (dozen) beers one summer night when out of nowhere Cat had a rather scary “flashback” to the jungles of Viet Nam. Turns out as a young 2Lt his squad got cut off from support and he was on his own, leading his men out of the jungle. I remember him sobbing that night, choking out “I can’t believe what I had to do, what I did to get us out.” Stunned, Chris and I gently steered him to bed at a buddy’s house and then we drove home in silence.

For after all, what can you say? What can someone like me, never a minute “in country”, say to someone at a time like that? Indeed, even in a non-crisis moment, how does one respond, how does one express understanding and gratitude to one who has done what needed to be done “there”? Papers this morning are awash with stories and commentaries on a nation’s citizens not at war. Of empty, meaningless gestures and expressions of “thanks” and “appreciation” and “support”. Is this true? Are we who are here, so safe and so far behind the line, are we that shallow and insincere?

I confess that I just do not know the answer to that question. Perhaps neither I nor anyone else ever will. Here’s what I think is different now, though, from those days of my youth spent drinking with a friend who’d done his duty and returned to face both his countrymen and his demons–now I think about this generation’s Coach Cats every day, and I think about how to express my understanding, my empathy, and my gratitude every day. I hope that I am not unique. I hope that the columnists are wrong.

CrossFitters will mark the day with a Hero WOD, “Murph”. We will express our gratitude and our respect in our own, special way, just as we did with “White” earlier. We will endeavor to remember EVERY day, not just on “Hero” days, though we will do so with a little more intensity, more conscious intent, with “Murph.”

In the end today is just a Friday off work for Federal employees if you think about it. When we are a country with men and women ON the line, Veteran’s Day is every day of the year.

I gotta find Cat’s phone number.

Comment #58 - Posted by: bingo at November 11, 2011 5:37 AM

m/37/190/6'3"

This is got to be my favorite HERO WOD!!!
PR is 34:05 with no vest...
Did this WOD Wednesday with 20 lb. vest 54:37...
What a difference the vest makes!!

RIP Lt. Michael Murphy -- Seal of Honor

Comment #59 - Posted by: Wingman at November 11, 2011 5:53 AM

M/168lbs/6'/37yrs

As Rx with no vest: 33:28. New Pr.

Thank to all the veterans who risk their lives for complete strangers around the world.

Comment #60 - Posted by: britishfireman at November 11, 2011 6:14 AM

Great WOD! Semper Fi to my Marine brothers and sisters, and Happy Veterans Day!

Comment #61 - Posted by: Nick R. at November 11, 2011 6:25 AM

‎"Nutts"
For Time:
10 Shoulder Press (105)
15 Deadlift (250)
25 Box Jump (20")
50 Jumping Pullups
100 Wall Balls (14lb)
600 Jump Rope (Single Under)
400m Run with 25lb plate
38m33s

Comment #62 - Posted by: Jeremy J. at November 11, 2011 6:28 AM

#30 Michael, if you start believing you can, you eventually will.

This will be my first hero WOD. Gonna do this one after work tomorrow though. I'm spent from this week. 5 straight days. Gonna rest today and give this WOD everything I have tomorrow.

Thank you, USA military personnel for all you do. Once I graduate from University, I will be serving some time in the military as well.

Comment #63 - Posted by: Swhitty at November 11, 2011 6:33 AM

Murphy- a damn fine SEAL. Being a SEAL candidate and being inspired by such a brave guy makes this workout so much more awesome. Rest in peace.

Comment #64 - Posted by: Jason at November 11, 2011 6:45 AM

1600m rows in 6:02 and 6:35 felt not too bad.

Comment #65 - Posted by: Memuc at November 11, 2011 6:46 AM

1600m rows in 6:02 and 6:35 felt not too bad.

Comment #66 - Posted by: Memuc at November 11, 2011 6:48 AM

First mainsite post - seemed like a good day to chime in. F/23/138/5'4", 47:42 RX (no weight vest). RIP.

Comment #67 - Posted by: Elizabeth at November 11, 2011 6:50 AM

M/27/6'1"/180

38:10, without body armor.

Murph - you are not forgotten, this day or ever. Thank you.

Comment #68 - Posted by: aaron at November 11, 2011 6:58 AM

@ HCHS
Mile 1: 8:04

10 pull ups
20 push ups
30 squats
10 rounds

Mile 2: 8:35

40:09(pr)

Comment #69 - Posted by: ferb44 178# at November 11, 2011 7:02 AM

Cant wait to take part in my second WOD ever!! Great day for it! "Not by strength, not by might, but my my spirit says the Lord"!! God bless our Vets and troops!!

Comment #70 - Posted by: Bwade at November 11, 2011 7:04 AM

Veteran's Day thoughts await...

Comment #71 - Posted by: bingo at November 11, 2011 7:15 AM

Though this was a fitting quote for today's WOD:

Press On!

Nothing in the world can take the place of persistence. Talent will not; nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination alone are omnipotent. The slogan Press On! has solved and always will solve the problems of the human race.

J. Calvin Coolidge,
30th President of the United States of America

Comment #72 - Posted by: wingman at November 11, 2011 7:27 AM

40.33 no vest. PR by 3min. its crazy to see times like 33 min out there!! way to go guys

Comment #73 - Posted by: Dennis M/22/165 at November 11, 2011 7:34 AM

First time "Murph"
36:00 rx'd (no vest)

Comment #74 - Posted by: Dylan Fyfe m/37/183cm/77kg at November 11, 2011 7:37 AM

Did without vest in 35:29.

Comment #75 - Posted by: Rab Paterson at November 11, 2011 7:39 AM

Fallen warriors will not be forgotten. RIP brothers.

Comment #76 - Posted by: Sandbox at November 11, 2011 7:49 AM

Did Murph for the first time this afternoon, but completed the single movements before beginning the next one. So I completed 100 pull-ups, then 200 push-ups and so on. Was killing me..

F/1.70m/59kg
Time 1:10:40

Comment #77 - Posted by: Lisette at November 11, 2011 7:52 AM

M/40/190#

W/O vest

49:47

PR'd from last April by 5 min

Comment #78 - Posted by: Tony at November 11, 2011 7:57 AM

52.56 without vest

decent for first time around i think. definitely looking forward to trying it again!

Comment #79 - Posted by: vince at November 11, 2011 8:04 AM

29/5'10"/155
Second week of doing CrossFit
45:41 no vest

Murph is my new favorite WOD (previously Baseline from Hell)

Thanks to all our Veterans, we owe it all to you

Comment #80 - Posted by: GW at November 11, 2011 8:07 AM

47:52 no vest - thank you Murph!
Coming up on 11-11-11/11:00am CST http://www.youtube.com/watch?v=2kX_3y3u5Uo

Comment #81 - Posted by: jkel at November 11, 2011 8:13 AM

M/32/5'7/183

20# vest 53:00

Comment #82 - Posted by: Dan g at November 11, 2011 8:15 AM

37:47 with 20# vest
To all the veterans... thank you!

Comment #83 - Posted by: Jetté 42/M/5'11"/170 at November 11, 2011 8:15 AM

M/32/5'7/183

20# vest 53:00

Comment #84 - Posted by: Dan g at November 11, 2011 8:16 AM

7 rounds of:
400 meter run in grass
10 pullups
20 pushups
30 squats
followed by 400 meter run
38 minutes

Comment #85 - Posted by: cort at November 11, 2011 8:19 AM

39:59 thank you to all the vets!!

Comment #86 - Posted by: Manny at November 11, 2011 8:20 AM

46:52 w/ 35lbs body armor

Comment #87 - Posted by: matt at November 11, 2011 8:21 AM

M/28/5'7"/175

No vest, as Rx'd 50:45

Comment #88 - Posted by: Andrew H at November 11, 2011 8:26 AM

F/30/5'0/100

10# pack 58:53

Comment #89 - Posted by: Andrea at November 11, 2011 8:36 AM

What a great morning, up at 4am, in the garage by 4:30. First things first. Hoist up Old Glory. Now it’s time to get busy. Didn’t just beat my last time in August of this year, I rolled it up and smoked it by 13 minutes: No vest, 48:41.

I do love this workout. Something about doing it on Veterans Day just really makes this day all the more humbling. Thank you to all those who have served, are serving, and have sacrificed so much. Our debt to you can never be repaid.

If I may, please find a worthy cause that supports our troops and give as you feel led. I chose the Fisher House. They provide “a "home away from home" for military families to be close to a loved one during hospitalization for an illness, disease or injury”.

God Bless America

Comment #90 - Posted by: Michael at November 11, 2011 8:39 AM

35.50 No Vest. God Bless.

Comment #91 - Posted by: Cody Moss at November 11, 2011 8:41 AM

as rxd' with 25 lb bag 38:14
devided too 5,10,15 X 20...

Comment #92 - Posted by: Egor at November 11, 2011 8:41 AM

Woke up this morning feeling like I need to stop being a lazy SOB... I've heard others talking about Crossfit and had to look it up. Haven't done a workout other than a few short runs in over 3 mos...couldn't say no to this...not today.

1st CF workout ever, no vest- 57:03
I was determined to get this one done no matter how long it took.

Thanks for the motivation LT Murphy- RIP.

Comment #93 - Posted by: Dave at November 11, 2011 8:53 AM

54:50 (first time for Murphy); dead-hang pull-ups; no weight/vest. Thank you vets for your service.

Comment #94 - Posted by: Laszlo 35m/147/5'8 at November 11, 2011 8:57 AM

47:28 +20lb backpack

Thank you to all who serve and have served our country.

Comment #95 - Posted by: 5BKyl at November 11, 2011 8:57 AM

F/41/5'4"/116
Perfect WOD for today.

39:47
Driveway. Doc ran with me.
Broke up into 10/20/30.
First couple rounds good. Last couple rounds had to break up pushups/squats into 10/15 x2 for each 10 pullups.

Comment #96 - Posted by: Heather Szabo at November 11, 2011 9:07 AM

42:05 with 20 lb vest

Comment #97 - Posted by: marco M/34/175/5'8" at November 11, 2011 9:08 AM

41:22. 1st time doing Murph with xfit std. pu's.

Comment #98 - Posted by: Kyle Bisceglie 44/m/5'10"/180 at November 11, 2011 9:12 AM

M/43/73"/252

2000Row = 7:45
Latter to 10/20/30 Pull/push/squat. All unbroken = 25:00
2000 Row = 8:02
Roughly 40:00
First time

HooYa Murph!

EW

Comment #99 - Posted by: Eric at November 11, 2011 9:21 AM

DID MURPH TWO DAYS AGO, RESTED 1 HOUR THEN DID "DOUBLE MURPH"

SINGLE 24:47
DOUBLE 58:58

Comment #100 - Posted by: leo jenkins at November 11, 2011 9:22 AM

47:02 I'm beat...

Comment #101 - Posted by: Sean Gilson at November 11, 2011 9:27 AM

Thank you to all who serve our country and protect what we have at home.

m/45/5'5"/170 43:15
m/17/5'6"/135 53:44
Both as rx'd

Comment #102 - Posted by: Dave N at November 11, 2011 9:31 AM

45 195 6'2"
(still recovering from meniscus op) Just started back last week and came up with all sorts of excuses not to attempt this. Press on!

1/2 Murph (sadly) with rowing subbed for running.

19:44

glad i tried. It's not as if i'm ducking bullets...
is it!?

Comment #103 - Posted by: BrianQ at November 11, 2011 9:39 AM

M/42/135#
W/vest as rx'd
33:22

Comment #104 - Posted by: Vilhelm at November 11, 2011 9:42 AM

Press: 3x5 (115,125,135)

Then:

39:30 as Rx'd

Comment #105 - Posted by: Nick at November 11, 2011 9:44 AM

42:43

Comment #106 - Posted by: Nick_C at November 11, 2011 9:50 AM

RIP Lt. Murphy, and a heartfelt thank you to all veterans and those on active duty. Done in your honor today.

38:27 as Rx'd

Partitioned Cindy style 5/10/15.

Comment #107 - Posted by: Bill M. m/47/5'3"/134 at November 11, 2011 9:52 AM

39.40 as Rx'd cindy style

Comment #108 - Posted by: SRJ M/185#/46yo at November 11, 2011 10:04 AM

As Rx'd, 25# vest, 48:32.... PHEW! Thats always a smoker! RIP Murph and all the other brothers we've lost!

M/25/6'1/195

Comment #109 - Posted by: Kenny_C at November 11, 2011 10:06 AM

The Soldier

It is the soldier, not the reporter,
who has given us freedom of the press.

It is the soldier, not the poet,
who has given us freedom of speech.

It is the soldier, not the campus organizer,
who has given us the freedom to demonstrate.

It is the soldier, not the lawyer,
who has given us the right to a fair trial.

It is the soldier,
who salutes the flag,
who serves under the flag,
and whose coffin is draped by the flag,
who allows the protester to burn the flag.

By Father Dennis Edward O'Brien, USMC

Comment #110 - Posted by: Michael at November 11, 2011 10:11 AM

37:45 rx kinda. Use neighborhood loop that is .9 mile but hilly.

Comment #111 - Posted by: Rob Hole at November 11, 2011 10:17 AM

as rx'd but ran out of time for last run
38:54

Comment #112 - Posted by: Bells at November 11, 2011 10:21 AM

As RX'd (no vest) 28:43 PR

Comment #113 - Posted by: SEL 27/175/6' at November 11, 2011 10:23 AM

As rx'd (no vest) 28:43 PR

Comment #114 - Posted by: SEL 27/175/6' at November 11, 2011 10:25 AM

Even thought I have not worked out in a couple of weeks and still recovering from a injury, I will be at the gym today to do Murph the best I can.

Thanks to all who have given their greatest sacrifice so we can have the freedoms we enjoy.

Comment #115 - Posted by: Bruce at November 11, 2011 10:26 AM

as RX'd 1hr18min male 216lbs 5'11"

Comment #116 - Posted by: daniel cram at November 11, 2011 10:31 AM

To you active and past Vets, thank you from Texas for all that you've done to keep our country safe. You dont hear that enough, im sure. Despite the "occupiers" and all the other anti types, God Bless you and your bravery. Now, its time to enter Beast mode. Murph, this is for you............

Comment #117 - Posted by: Stephen at November 11, 2011 10:36 AM

M/127/5'11"/189

47:17 (no vest)

Comment #118 - Posted by: RST at November 11, 2011 10:37 AM

M/31/6'4"/205

1st Crossfit workout ever . . .53:58

Comment #119 - Posted by: Brad R at November 11, 2011 10:41 AM

m39/195/6'3"
36:08

7:40 mile
20 rounds or:
5 Pullups
10 Pushups
20 squats
8:20 mile

RIP Murph

Comment #120 - Posted by: Jim at November 11, 2011 10:43 AM

My husband is an Iraqi War Vet, having spent a year away from our family to try to bring some kind of order to the chaos over there. I salute him and all of the fine men and women of the greatest military on the face of the earth. "'Til everyone comes home."

Comment #121 - Posted by: Air Force Wife at November 11, 2011 10:54 AM

33:42
Semper Fi

Comment #122 - Posted by: Caveman/m/5'9"/200/28 at November 11, 2011 10:56 AM

Firstly, THANK YOU to all the brave and courageous men and women around the world who have served and continue to put themselves in harms way to keep us in the free world.

I did this wod like this:

climb stairs in my building for 7 mins (approx time it takes to run a mile)

100 equalizer pull-ups with feet on elevated object

200 push-ups

300 squats

climb stairs in my building for 7 mins.

57:25


Comment #123 - Posted by: Cam at November 11, 2011 11:00 AM

As Rx'd 33:50
NO on the body armor- but YES! on the personal record

Comment #124 - Posted by: TRN III at November 11, 2011 11:01 AM

46:54 rx'd

Comment #125 - Posted by: Jeff at November 11, 2011 11:07 AM

Strength: Power cleans, immediately followed by murph

45:25
No vest.

Comment #126 - Posted by: Steven M. Platek at November 11, 2011 11:08 AM

Just did "Murph" and "Cindy" in the past two months so subbed "Manion" since I hadn't done that WOD. See thread: Tuesday July 19, 2011 110719

36:45 as Rx'd (treadmill)

Comment #127 - Posted by: DT at November 11, 2011 11:09 AM

Friday 111111
"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.


Scales UNPARTITIONED and no vest.

Time 51:08

last time WITH 20LBS VEST
time 52:52
sets of
10pullups All unbroken C2B except 2 sets.
20pushups
40squat(with one set of 20 reps to finish)

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

I thank God for the service of all militalr arroud the word living and passed. Thank you all for stepping up.

Comment #128 - Posted by: Nik Nichols 40yo 5'6'' 167lbs at November 11, 2011 11:10 AM

Father/Son Challenge:

body armor/boots/pants

54:54 rx'd

Comment #129 - Posted by: Al Schneider at November 11, 2011 11:10 AM

Father/Son Challenge:

body armor/boots/pants

54:54 rx'd

Comment #130 - Posted by: Al Schneider at November 11, 2011 11:11 AM

50 / 186

used elliptical for runs
broken up Cindy style

1:03:44

Comment #131 - Posted by: tom perry at November 11, 2011 11:21 AM

As rx'd
49:43 w/vest

Comment #132 - Posted by: Matthew Lawrence at November 11, 2011 11:33 AM

55:40 with 15# vest. in 28 degrees. thank you for my freedom.

Comment #133 - Posted by: Kerri at November 11, 2011 11:34 AM

m/18/5'10"/160

45:06, as Rx'd (on treadmill)

Comment #134 - Posted by: Scott H at November 11, 2011 11:35 AM

55:54 w/ interceptor, boots, utes

Comment #135 - Posted by: Xaphes at November 11, 2011 11:42 AM

46:47
Cindy style (w/ 20 lb. vest)

Comment #136 - Posted by: SB at November 11, 2011 11:48 AM

30/M/5'8"/168

Rowed for 10 mins before and after instead of the mile run. All else was RXd.

39:56

That was my first "Murph". Quite the WOD for sure.

Comment #137 - Posted by: James at November 11, 2011 11:48 AM

41:07 Rxd (pr) damn that was good. My last time was 56:00 Rxd, big improvements.

Comment #138 - Posted by: Herb at November 11, 2011 11:48 AM

Figured I'd do this tomorrow since I did squats and push-ups yesterday, then thought about all the vets who worked and sacrificed whether they felt like it or not so I said, "I'll do it today and I'll do my best."

39:31 - no vest (PR)
Last time (110817): 47:35

Comment #139 - Posted by: Dan S. at November 11, 2011 11:49 AM

28:16 rxd, but no vest

did 10 sets of 10 pull ups, 20 push ups, 30 squats. first mile was about 7:30. finished calisthenics around 20 minutes.

Comment #140 - Posted by: aermio m/33/5'7"/148 at November 11, 2011 11:50 AM

40:44 rx with 20 pound vest

A fitting WOD for Veterans Day. I really tried to push myself during this WOD. I normally do this WOD slick with a decent time in the mid 30s, but today I felt it was time to "mature". The twenty pound vest does make a difference. I love this statement embedded in the WOD description "If you've got a twenty pound vest or body armor, wear it", it makes it sound so inviting.
The pain I felt during this WOD does not equal to the loss and sacrifice of our nation's prized treasures. I still remember when Operation Red Wings took place and had learned the fate of the personnel.
Thanks to our nation's Warriors who have fought our battles and represented our country since its birth. Thanks to organizations like CrossFit who remember and pay tribute to our heroes. And thanks to all in our country who pay tribute to these Warriors and remember their deeds.

Major George Barbee, student
US Army Command & General Staff School
Fort Gordon Satellite Campus Class 12-001

Comment #141 - Posted by: gb 44/m/71"/185# at November 11, 2011 11:56 AM

Rx'd w/20# vest - 54:00
9 rounds @ 10/20/30 rep scheme, 2 @ 5/10/15
Hand release push-ups
Squats to dynamax ball

Comment #142 - Posted by: Alan M/46/180# at November 11, 2011 11:56 AM

...as a buddy pointed out to me, we (vets) should be thanking everyone for allowing us to travel the world, blow crap up, jump out of helicopters and planes, and shoot as much ammo as we want, and we dont have to pay for any of it...so thank you. on a more serious note, thank you to the family and friends of those who we have lost, thank you for your sacrifice, it is you who pay the real cost.
murph, as rx'ed (8.4# body armor)
44:02

Comment #143 - Posted by: vance van hees at November 11, 2011 12:19 PM

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
(No Vest)

Time Completed in: 30 Minutes 59 Seconds


Comment #144 - Posted by: Algirdas S at November 11, 2011 12:22 PM

M/39/5'10"/182#
41:49rx + 20# vest

Comment #145 - Posted by: chris exarhos at November 11, 2011 12:24 PM

44 minutes. after a million beers last night an 4 hours of sleep, i felt like i was gonna die any second during this endless workout. but now i feel like a newborn between the ears....

Comment #146 - Posted by: dennis at November 11, 2011 12:30 PM

43:50 PR

pull ups-push up-squats broken as
5 rds of 20-40-60

Mile runs on treadmill

Laura f/49/5'7/145

Comment #147 - Posted by: power-girl at November 11, 2011 12:37 PM

F/41/5'4"/117
Great WOD for today.

39:47
Driveway.
Broken as 10/20/30. Went fine for first couple rounds, then would do 10 pullups but break up pushups squats as 2x10/15.

Comment #148 - Posted by: Heather Szabo at November 11, 2011 12:38 PM

M/40/5'10"/162#
39:57RX (No Vest)PR by 2.5mins
Found that my pushup endurance has fallen off similar to #44 ... need to build more pushups back into my programming (it's always something)

Very fitting WOD for today. Much respect and heartfelt thanks to all of you that have fought for our precious freedom.

Comment #149 - Posted by: Simon at November 11, 2011 12:43 PM

29:45(PR)
Without a vest.
Both miles on treadmill at 10.
20 rounds of 5/10/15

Comment #150 - Posted by: Magnus 26/5'8"/160 at November 11, 2011 12:54 PM

30:24 (no vest)

should've broken 30. played it safe on the last mile as my heart felt like it was going to explode. thought I would've broken 30 even with the decreased pace. In hindsight, I should've done more.

hooyah to all fellow veterans. truly is a privilege to serve.

Comment #151 - Posted by: cnc at November 11, 2011 1:01 PM

41:29 no vest. 20 rounds of Cindy book-ended by a pair of mile runs is no joke. To those who did it w/a vest: you are super beast!
Props to my Grand Father, Lt. Col. (Ret) USAF, Purple Heart. Read about his boys at http://www.8thafhs.org/

Comment #152 - Posted by: Jimmy at November 11, 2011 1:15 PM

Rx'd with vest (21.5#) 49:20
Better than last time but had 23.5# pack then.

Comment #153 - Posted by: Thatcher M/44/5'10"/200 at November 11, 2011 1:16 PM

1:10 mins as RX'd with Body Armor.

Comment #154 - Posted by: 311jon at November 11, 2011 1:16 PM

male: 26yrs
5'7 155lbs

mile 1: 6:42
rounds like cindy: 11:43
mile 2: 7:10

no vest..
but lots of sweat!
(6 min pr)
now for nice cider mmmm....

Comment #155 - Posted by: Joe Stephens at November 11, 2011 1:16 PM

haha to tired didn't put my total time!!

for post no. 146

Murph RX - 25:37

Comment #156 - Posted by: Joe Stephens at November 11, 2011 1:21 PM

6-7 min walk to YHS track

No Vest
1 mile run ~8ish
20 x 5-10-15
1 mile run ~8ish
43:43
3 seconds slower than previous

Comment #157 - Posted by: F15E_WSO M/49/180 at November 11, 2011 1:27 PM

With a solemn heart and an undying gratitude to Murph, White, and all the unsung Heroes that deserve their own named workouts, both living and dead...3, 2, 1...

First time ever on Murph. Couldn't help but think that no matter how bad I hurt going through this one, it's nothing compared to what others go through on a daily basis.

32:46, no vest or body armor.

Comment #158 - Posted by: Hugh at November 11, 2011 1:29 PM

65:26, no vest. F-20-120-5'4"

Comment #159 - Posted by: Jill at November 11, 2011 1:38 PM

This was my first ever WOD...Welcome to CrossFit haha!
Thank you Murph, a Hero's workout for a true Hero.
I did everything as RX'd outside on a beautiful but windy day at the Augustana College Track.
first mile went great in about 6:50
I had never done a kipping pull up before and I don't care what anyone says they are still hard
push ups went well
squats hurt a little but went ok
that second mile really hurt 7:45 ish

overall time 43:37

this is going to be a regular thing for sure!

Comment #160 - Posted by: Steve S at November 11, 2011 1:48 PM

45:29 as RX

Comment #161 - Posted by: Brandin at November 11, 2011 2:04 PM

39:25 as RX no vest but pushing my little lady in her jogging stroller! Woot! Fun workout.

Comment #162 - Posted by: Ryan at November 11, 2011 2:10 PM

m/27/5'10''/154

rx'd, no weight vest

32:12

Comment #163 - Posted by: Wills at November 11, 2011 2:13 PM

No vest :(

41:56 a PR but a good wod on a day like today.

Thank you to those currently serving and those who served.

Im the DEP for the Air Force

Comment #164 - Posted by: Zachary at November 11, 2011 2:26 PM

M/30/5'8"/165#/Gainesville,FL
43:01 no vest
I hate this WOD, but I love it! Thanks to all our veterans out there! Here is to you Murph!

Comment #165 - Posted by: Dustin G S at November 11, 2011 2:29 PM

I was up for an off day, so of course I Murph'd with my vest...we got the watch, Murph, thanks for keeping us all free!

Murph, rx with vest, 48:33

Comment #166 - Posted by: Darin m/43/170 at November 11, 2011 2:29 PM

M/26/5'8"/160 lbs

Scaled to:

1/2 mile Run
35 Pull-ups
70 Push-ups
120 Squats
1/2 mile Run

Time: 24:06

Comment #167 - Posted by: Jonathan Offen at November 11, 2011 2:34 PM

As rx'd no vest
54:22

Comment #168 - Posted by: Chase at November 11, 2011 2:43 PM

I got 36:47, It was my first time doin murph and it was awesome:)i particioned it up "cindy" style. 5-10-15x20. no vest

Comment #169 - Posted by: Joshua Pena at November 11, 2011 2:44 PM

Nicely put bingo!

Comment #170 - Posted by: sven at November 11, 2011 2:56 PM

As rx'd no vest
44:53(PR) previous - 53:40

Comment #171 - Posted by: MCross at November 11, 2011 3:07 PM

28/m/5'11"/185to190
As rx'd(with 20lb vest)
55:34

Not PR but pleased!

Comment #172 - Posted by: justaman - liberty, sc at November 11, 2011 3:26 PM

As Rx'd with 20# vest 48:45 (first time with vest)
Previous best without vest 41:02

Comment #173 - Posted by: fathertyme M/33/6'/170 at November 11, 2011 3:27 PM

As rxd with vest
53.27 @farmproject
Pr is 49something

Comment #174 - Posted by: Jonblaze at November 11, 2011 3:32 PM

As RX'ed minus external load:
2hrs 22min
FUUUUUUUUU!

Comment #175 - Posted by: Isaac at November 11, 2011 3:36 PM

F/42/136lbs/5"3

Murph in 59:58

No weight added.
Only 55 pullups due to palms tartare.

First 1 mile run = PR by about a minute at 7min 40 some odd seconds

Pullups: sets of 25, broken into 10's & 5's.
(with some 3's,2's, & 1's at the bloody end)

Pushups in sets of 50, rest pause every 10
Squats in sets of 100, rest pause every 25

Gratitude and appreciation on this day to Vets & Service Members everywhere.......

Comment #176 - Posted by: Nessa at November 11, 2011 3:37 PM

28:16 rxd, no vest

1st mile around 7:30
10 rounds of
10 pull ups
20 push ups
30 squats
finished @ 20 something
2nd mile 8:something.

Comment #177 - Posted by: aermio m/33/5'7"/148 at November 11, 2011 3:39 PM

Thank you to Murph and all the other vets out there who make it possible to enjoy all the freedoms we have living in the US. This was my first Murph did green band pull ups no vest. Just under an hour. Whew.

Comment #178 - Posted by: David Thomason at November 11, 2011 3:43 PM

“Murph”
4 rounds of 1 minute speed bag and 2 minutes heavy bag for runs.
Pull-ups, Push-ups and Squats as Rx’d
40 minutes, no vest
Semper Memento

M/54/6’/205

Comment #179 - Posted by: Pete In Sun City at November 11, 2011 3:46 PM

Thanks to comment #43 I did this in 10 rounds of 10 low row pullups on rings / 20 pushups / 30 squats in
47:50 including 1 mile run to start and 1 mile run at the end.
SO happy I came by to see this WOD; even happier I actually did it. I love this worn out feeling!

Comment #180 - Posted by: BrownBerry at November 11, 2011 3:46 PM

1.2 Mile
50 pull ups
100 push ups
150 squats

26:20

M/27/6'2/210

Comment #181 - Posted by: John at November 11, 2011 3:54 PM

1.2 Mile
50 pull ups
100 push ups
150 squats

26:20

M/27/6'2/210

Comment #182 - Posted by: John at November 11, 2011 3:54 PM

as rx'd but with no vest, and did 20 rounds of 5-10-15

47:34

Comment #183 - Posted by: Saam at November 11, 2011 3:58 PM

First ever WOD!

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

Time: 1hr 23min
M/48/135

Hope to cut that time in half the next time!

Comment #184 - Posted by: Terry at November 11, 2011 4:14 PM

From Kuwait:
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run
Wearing a 25lb flak vest: 45:20

Comment #185 - Posted by: Mike J at November 11, 2011 4:14 PM

Dunno if it's been asked/addressed before...

But are the pushups Hand-release if you want to do this Rx'd?

Comment #186 - Posted by: Ryan at November 11, 2011 4:26 PM

44:38 29 that's with a 1 min puke included on the second run!
Never been prouder to have served my country free applebees is gonna b awesome! Hooooooah! Crossfit hoooah! RIP Murph!

Comment #187 - Posted by: Lee B at November 11, 2011 4:37 PM

35:45 no vest

Comment #188 - Posted by: mlt at November 11, 2011 4:56 PM

As RXd: 36:26.

Took a lot of Hoo Rah spirit to get through that second mile!

Comment #189 - Posted by: Ryan at November 11, 2011 4:59 PM

F/42/136lbs/5'3"

Murph in 59:58

No weights.
Only 55 pull-ups due to palms tartare.

1st 1 mile run, a PR at 7 min & 40 some odd seconds.

Pull-ups: Sets of 25, broken into 10's, 5's &, at the bloody end, 3's, 2's, & 1's.

Push-ups: sets of 50, rest pause after each 10

Squats: sets of 100, rest pause after each 25

Finally starting to get the Tucker kine kipping pull-up, as opposed to the hip driven style.


Comment #190 - Posted by: Nessa at November 11, 2011 5:12 PM

45:34 as rx'd
No vest! (PR)

Comment #191 - Posted by: thinlizzie at November 11, 2011 5:14 PM

First run was more like 1.5 miles because my buddy insisted on taking a detour to run by some girls. No comment. Everything else RX'd. Time: 57:02

First week back at working out after about a month. Looking forward to getting back into shape.

For all who have served, are serving, and will serve this nation, your sacrifice is honored!

Thanks Lt. Murphy.

Comment #192 - Posted by: Elliot at November 11, 2011 5:14 PM

38:50!

Broke up into 10 big sets consisting of:

2 mini sets of 10 Push ups, 15 squats, then 5 pull ups, 3 pull ups, 2 pullups

Comment #193 - Posted by: TZ at November 11, 2011 5:20 PM

To Issac / #162

Dude!!!!

You have just become one of my personal heroes!

Damn! You don't give up, do you?

Love that!

Congrats on Finishing!

Comment #194 - Posted by: Nessa at November 11, 2011 5:25 PM

Sempre Fi fellow devil dogs!

Full Murph: 47:33.

Comment #195 - Posted by: Michael at November 11, 2011 5:25 PM

39:35(PR) No vest.

Comment #196 - Posted by: Dan at November 11, 2011 5:27 PM

Nancy f/41/61"/102# 48.36 - jumping pu's

Julie f/44/62" 33.45 - 1 mile 5 rounds 10/20/30 jumping pu's

Virginia f/47/63" 48.36 - jumping pu's 10/15/20x10 shortened 2nd mile

Joe m/41/75"/190# 56.53 5/10/15x20 - no vest

Comment #197 - Posted by: Joe's Garage at November 11, 2011 5:29 PM

as rx'ed no weighted vest: 49:51, PR by 3:28.

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.

Comment #198 - Posted by: brett_from_wylie at November 11, 2011 5:30 PM

58:10 as rx'd with 20# vest.

About 7 mins off pr. Been working on strength and olympic cycles, with very little metcon over that last 3 months. Could tell today!

Knew it was going to suck today, but felt compelled to do this very important wod!

RIP Murph, and a heartfelt thank you to all who serve.

Comment #199 - Posted by: Ronnieboy at November 11, 2011 5:43 PM

Completed "Murph" in 32:36

Shawn-male-24-165lbs

Comment #200 - Posted by: Shawn McQueen at November 11, 2011 5:49 PM

as rx'd except no vest and 1.17 mile runs 48:00

Comment #201 - Posted by: Jason M. at November 11, 2011 5:49 PM

Completed "Murph" in 32:36

Shawn-male-24 yrs-165lbs

Comment #202 - Posted by: shawn mcqueen at November 11, 2011 5:50 PM

48:13

Compare to:
100317 - 48:31
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)

Comment #203 - Posted by: B. Rhaly at November 11, 2011 5:54 PM

a big heartfelt thanks to all the veterens and enlisted men and women of our armed forces.You are ALL amazing hero's!!

Murph in 37:15. subbed row for run. 20 sets of 5/10/15. Thinking of what you do everyday got me thru the WOD today.

safe home

Comment #204 - Posted by: Jeff at November 11, 2011 5:58 PM

M/51/153/1-1-06

"Bradshaw"
Toes on Bar
185# DL

34:24

Comment #205 - Posted by: bingo at November 11, 2011 6:38 PM

Just started this craziness yesterday, with "grace", Thought I had crossed to other side, just under midpoint! 10 rds 10/20/30.M/43/277- 59.34, best feeling ever being that tired! Looking forward to Sat.'s challenge.

Comment #206 - Posted by: Bryce at November 11, 2011 6:45 PM

1.12.50 as Rx'd with 20# vest (pr with the vest)

22/m/5'11"/169

Comment #207 - Posted by: Logan S at November 11, 2011 6:48 PM

39:37 (PR) as rx.

Took 5 min off my previous best time. Runs outdoors in a 45 degree downpour, splits 6:36 and 7:55. 20 rounds of 5-10-15. No vest.

RIP Murph, and thank you to all members of the armed forces for your valiant service.

Comment #208 - Posted by: Sheldon N (M/34/6'/183) at November 11, 2011 6:51 PM

as Rx'd

28:31

Comment #209 - Posted by: Aaron at November 11, 2011 6:52 PM

forget the vest and cut down the reps a bit, but we still finished in 35:50

8x8 pull ups, 16x8 push ups, 24x8 squats, and 2x 0.7 miles-

Comment #210 - Posted by: 3stud at November 11, 2011 6:53 PM

For the past 2 and a half years, I was not aware of the fact that you could partition the reps. I'm a gene-E-us...

22/m/5'11"/169

Comment #211 - Posted by: Logan S at November 11, 2011 7:01 PM

30:47 rx'd

Comment #212 - Posted by: Denny W at November 11, 2011 7:37 PM

M/34/6'3"/200

25lb Box Vest
44:20

Comment #213 - Posted by: Ben S at November 11, 2011 7:59 PM

Completed "Murph" in 41:37 no vest, sets of 5-10-15
First hero WOD and now my favorite!

Male-27-170

Comment #214 - Posted by: Hitman at November 11, 2011 8:01 PM

Murph - first time
As rx'd, no vest
10 rounds of
10 pull ups
20 push ups
30 squats

41:10
F/42/5'2"/130

Comment #215 - Posted by: Karyn S at November 11, 2011 8:22 PM

35 yo M
49:49 with Combat Vest and Combat load.

Comment #216 - Posted by: GySgt Roy Cherry JR at November 11, 2011 8:29 PM

M/41/6'/200

60 min no vest

Comment #217 - Posted by: pjduenas at November 11, 2011 8:31 PM

29:53 no vest

First time breaking that 30 min mark!

Comment #218 - Posted by: Kyle Smith at November 11, 2011 8:55 PM

56:45 as Rx'd
5/10/15 for 20 rds
41/205/m/76"

Comment #219 - Posted by: Rob at November 11, 2011 9:28 PM

1:28:24 RXed. My first try at Murph and at this kind of volume. I needed almost 50 minutes for the damn pushups.

Comment #220 - Posted by: Alan H. in Kabul at November 11, 2011 9:58 PM

Runs on treadmill @ 2%

10-20-30 x 10

48'20"

Comment #221 - Posted by: Tim 34/5'10/165 at November 11, 2011 10:04 PM

I couldn't get this whole thing done today. Just didn't have it in me, I am sad to say.

Murph, I hope to do your memory better some day soon.

Half-Murph: 1 mi run, 50 pull-ups, 100 push-ups, 150 squasts, 1 mi run (no vest)

22:32 (6:03 first mi, 6:12 second mi)

Comment #222 - Posted by: jomofrodo M/47/6'/172 at November 11, 2011 10:08 PM

Had 3 brand new CrossFitters come in to the gym today. Their first WOD EVER was "Murph"! I offered scaling options, but they ALL performed the entire workout, with some appropriate modified movements, but they hit all the numbers! 100 Pull Ups, 200 Push Ups, 300 Squats and 2 miles combined run. Amazing what the mind can do when it's focused on a goal, and the support from the group makes ALL the difference. These new-bees blew me away!

As for me,105lb.female, 56:03 with a 10#vest, unpartitioned.

Comment #223 - Posted by: KC Stallsmith at November 11, 2011 10:48 PM

Thanks for your service, all vets. And for your sacrifice, Murph.

Subbed dips for pullups, 2k rows for runs: 46:20

Didn't have lots of gas in tank, but re-focused on Murph as needed.

w/u - 60sec Samson, shoulder mob & static stretching, BP 115x5, 135x5; 5x push - scap push - sit - be - dip; 20 single unders; 250m row + 5 dip + 10 pushup + 15 air squat

c/d - 100 single unders

Comment #224 - Posted by: matt h 50 178# 1mar11 at November 11, 2011 11:20 PM

37:13. Treadmill. Pushups were broken. Plups and squats good. 2nd mile was slow due to no O2 in the Singapore heat. For a PR, put 10 pushups before/after Plups on next Murph.

Comment #225 - Posted by: Xman at November 12, 2011 1:13 AM

38:29 rx'd

Comment #226 - Posted by: B-Mo M/34/6'/195 at November 12, 2011 1:43 AM

Took me 55:15; took a 10/20/30 approach, the middle sets used a band for the pullups, the sets at the end had me using a jumping pullup. The last mile was about 11 minutes. Still a great WOD, THE real measuring stick for your fitness.

Comment #227 - Posted by: Aaron Wolfgang at November 12, 2011 2:48 AM

42:30RX( 24lb vest)

I forgot how difficult Murph was. God bless LT.

Comment #228 - Posted by: EricSweet/M33/179/69" at November 12, 2011 4:23 AM

Rx'd no vest, 26:56

Comment #229 - Posted by: amped 37/M/195/6' at November 12, 2011 4:43 AM

m/43/5'6"/150

no vest 35:02

Comment #230 - Posted by: duane at November 12, 2011 5:50 AM

Runs as RX'ed and 1/2 the cals.
Partitioned as
pullups x 5
Pushups x 10
squats x 15
Using a graviton for the pullups to keep the reps OK and the HR high.

Time = 46:11

Comment #231 - Posted by: Jeff_Roddy/m51yo/185/71" at November 12, 2011 5:51 AM

m/52/158
MINIMURPH
22 MIN LESS RUNNING

Comment #232 - Posted by: DAVID LINGLE at November 12, 2011 5:55 AM

M/23/160

29:21 RXD

Comment #233 - Posted by: Aaron Brink at November 12, 2011 6:04 AM

46:19

Started with a 7 min. mile, then 20 rounds of Cindy, then the slowest, toughest mile I've ever run. Lungs felt like they were made of rubber, just not taking in oxygen.

Thank you, vets!

Comment #234 - Posted by: Matt Johnson (m/31/6'3"/215) at November 12, 2011 7:19 AM

1st time
38:08
I loved reading all your comments!

Comment #235 - Posted by: John at November 12, 2011 7:20 AM

Jeff @ 2.0
30:58
Cindy style.
Possible that I did 19 rounds of Cindy instead of 20. Not sure.

Comment #236 - Posted by: Jeff & Charity @ CF Snohomish at November 12, 2011 8:03 AM

M/33/5"6/145

First Murph and first hero WOD!

71:00 RXD except runs 1.33 miles
(no vest)

Broke into sets of 10 pullups (5 overhand/5 underhand), 20-25 squats and 10 pushups

Was careful to pace myself in order to get through the workout. Next time will ramp up the intensity....

Comment #237 - Posted by: Mike at November 12, 2011 8:32 AM

44:28

Comment #238 - Posted by: Carole (F/53/5'6"/133) at November 12, 2011 10:09 AM

My understanding with the Murph workout is you are supposed to do all your pull ups before moving on to push up and finish those before moving on to your squats. If not isn't this workout just a mile run with 20 rounds of Cindy and a mile run. That seems much easier than the what the Murph workout was intended to be. Maybe I am just reading what people are posting wrong, but that seems to be how many people are doing this workout.

Comment #239 - Posted by: JT's Daddy at November 12, 2011 10:14 AM

@238 - JT's daddy ... The workout is intended for a mile run to be completed before and after all of the body weight exercises. The body weight exercises can be done in any order how you see fit. ...if you read the directions for the wod, then you would understand this. ...this means you can do the 100 pull ups straight through and then move on to the push ups or you can break each up like Cindy or do whatever.

Comment #240 - Posted by: Dlav at November 12, 2011 10:19 AM

54:38 rx'd, no vest

Comment #241 - Posted by: JK m/28/215/5'10 at November 12, 2011 10:50 AM

M/43/185

As rx'd without vest: 40:01

That was more than 6 minutes slower than my PR and just 9 minutes faster than done with a 20lb vest. Just didn't have it this morning.

To all of the vets here at home and the soldiers still mucking it out abroad, you have my deepest thanks.

More better faster

Comment #242 - Posted by: Marty at November 12, 2011 11:26 AM

as rx'd

1 mi.
4 rounds of 25 pull, 50 push, 75 squats
1 mi.

64:01

Comment #243 - Posted by: Brian R M / 49/ 6'2"/ 180 at November 12, 2011 12:09 PM

M/51/195
No vest: 53:10 Semper Fi!

Comment #244 - Posted by: Joe at November 12, 2011 12:17 PM

34:28 Rx'd w/ 20# vest

Comment #245 - Posted by: MarcusG 30 5'9" 155# at November 12, 2011 12:33 PM

Father/Son WOD

M/42/6'3"/260#
As Rx'd, w/out vest
1:04

Shane
M/14/6'1/237#
Run .50 mi
50 ring rows
100 ring push ups
150 squats
Run .50 mi
39:03

Comment #246 - Posted by: Halvy51 at November 12, 2011 1:43 PM

Thank You VETERANS - past, present and future.

M/49/6'/189#
Mile 1 - 6:30
Modified Cindy (6/12/18) x12 then went to 5 pulls, then 4.
Mile 2 - 6:47
41:03

*NO KIPPING of pullups*

Next year will be full Body Armor w/vest!

Comment #247 - Posted by: Phil Theodore at November 12, 2011 2:26 PM

30:03 without a vest

Comment #248 - Posted by: Edwards M/15/5'11/160 at November 12, 2011 3:10 PM

As Rx - 33:02 w/body armor & plates,
PR by 4 min exactly!
M/37/5'7"/162

Comment #249 - Posted by: bboy at November 12, 2011 3:11 PM

No vest

Just under 60 min.

Did the mile followed by
100 pullups in order
200 pushups in order
300 squats in order

Next time will split up the pulls, pushes and squats to improve times.


God bless Murph and thanks to all our vets.

Proud USAF vet here. 12 years active, 14 total and still going...

Comment #250 - Posted by: TimT at November 12, 2011 3:43 PM

M/44/5'11"/195

No vest

1 mile run
5 pull-ups (20 rounds)
10 push-ups (20 rounds)
20 squats (15 rounds)
1 mile walk/run

49:31

Comment #251 - Posted by: nutfam at November 12, 2011 3:54 PM

1:30:25

Comment #252 - Posted by: myles456 at November 12, 2011 4:00 PM

...that was 46:20 w/o a vest & partitioning bwt stuff into 20 rounds of Cindy-dip-WOD (5 dip, 10 pushup, 15 air squat).

may ask for a vest for Christmas...and sometime in the New Year give Murph a whirl w/ vest and w/o partitioning...

Comment #253 - Posted by: matt h 50 179# 1mar11 at November 12, 2011 5:01 PM

47:25

Comment #254 - Posted by: JFA at November 12, 2011 5:09 PM

M/19/5'11''/158

As rx'd
33:10

Comment #255 - Posted by: jok at November 12, 2011 6:40 PM

41:45 PR

Comment #256 - Posted by: Leslies 40/F/5'5"/125 at November 12, 2011 7:54 PM

49:00...FIRST CROSSFIT FOR TIME!!

39/F/5'6/131

1 mile run
85 pull ups
100 push ups
300 squats
1 mile run
WHOOOOOO!!!

Comment #257 - Posted by: Renee Hoffer at November 12, 2011 9:58 PM

56:44 no vest. happy to have finished it

Comment #258 - Posted by: Mac at November 13, 2011 1:58 AM

34:31 subbed supermans for back extensions.

43/M/5'10"/175

Comment #259 - Posted by: greg at November 13, 2011 4:27 AM

54:36 subbed rowing 1600 meters for run. 20lbs backpack.

Comment #260 - Posted by: Jeff A. at November 13, 2011 8:18 AM

2011-11-13: 36:13.(5/10/15)(:48-1:15). No vest.
2010-12-31: 36:53.(5/10/15)(:49-1:15). No vest.
2010-03-18: 52:17.(10/20/3O)(2:32-4:30). No vest.

Comment #261 - Posted by: gs at November 13, 2011 8:40 AM

rx'd but no vest: 33:56

rest in peace Murph and thank you to all our veterans and current soldiers.

Comment #262 - Posted by: buzz at November 13, 2011 2:13 PM

Thanks to all veterans and to Lt. Murphy for his inspiration and committing his life to our freedom.

No vest. 42:23, breaking it up as 20 rounds of 5/10/15. Serious beating of a WOD.

Comment #263 - Posted by: Jim 40/5'11"/165 at November 13, 2011 3:42 PM

34:57 on the slow auditorium tread.

Comment #264 - Posted by: Mik at November 13, 2011 11:12 PM

1/2 murph
march 10th 33.06 sets of 5 pu,10push, 15 sq
today 36.45 but 50 pu then 100 push, 150 sq

Comment #265 - Posted by: footdoc at November 14, 2011 6:36 AM

M/173/5'7"/31
41:19

Comment #266 - Posted by: Mark S. at November 14, 2011 7:01 AM

For you Murph Hooyah

33:59 RX'D
Inc full hands off ground press ups.

40/M/190

Comment #267 - Posted by: Jay at November 14, 2011 7:55 AM

rx murph

43/M/5'11"/189lb

44mins with 20lb vest.

hell yes!

Comment #268 - Posted by: dan lau at November 14, 2011 8:05 AM

m/39/6/190
As Rx'd (maybe a bit longer in my miles)

50:56

Missed my mark of 45 minutes. I wanted to quit on the last half mile of this WOD. I just couldn't do it knowing what and who this WOD is for. I am sure others understand.

Great experience.

Comment #269 - Posted by: Jeremy A. Olive at November 14, 2011 8:09 AM

50/m/6'1"/220
Run 1 Mile (neighborhood loop)
100 Pull ups
200 Push ups
300 Squats
(9 rounds of 15 or 10 Pullups, 25-30 pushups, 20-50 squats)
Run 1 Mile
(No vest)
40:16

Comment #270 - Posted by: Jimbo at November 14, 2011 8:36 AM

m/34/6/170

Been really looking forward to doing this WOD, very appropriate tribute for Veterans Day.
Broke up pull ups, push ups, squats into 20 rounds of Cindy
Rx
51:45 w/ 20# vest

Comment #271 - Posted by: BJC at November 14, 2011 9:39 AM

32:48

Comment #272 - Posted by: AFG at November 14, 2011 10:36 AM

Previous

1:15 approx...it was on a 20 degree day ran in the snow

Tonight 54:52

Comment #273 - Posted by: Cleveland at November 14, 2011 1:00 PM

38:06
Cindy style
10 sets of:
10 pull-ups
20 push-ups
30 squats

second time ever doing this workout

Comment #274 - Posted by: Brice M/21/6'2"/195/ at November 14, 2011 3:27 PM

36:20
no vest
40# aide on pull ups

Comment #275 - Posted by: Tod M/42/5'10/185 at November 14, 2011 4:00 PM

M/42/5'8"/155

No vest; run on treadmill: 34:00

Comment #276 - Posted by: Jon at November 14, 2011 4:30 PM

55:00 only did .25 of 2nd mile vs
54:00 w/o vest & only did .48 of 2nd mile before cramping 3/17/09
1:13 w/ 16 lb vest that weighed 24 lbs at end of wod 5/4/08
1:15 w/ 16-lb vest 12/5/06
1:05 unvested 8/18/05.

did all push ups, then pull ups, then squats vs last time 10x 10/20/30. same result!

Comment #277 - Posted by: kevin o at November 14, 2011 5:01 PM

M/40/6'3"/208lbs

As Rx'd Un-partitioned (no offense, but that's the only way to honor Murph)

63:06 with a 20lb vest!!

Comment #278 - Posted by: Andrew1 at November 14, 2011 5:53 PM

~50:30
could have done better - struggled with pushups (a bit of pain on right shoulder). pullups surprisingly not bad. did first 30 on rings

Comment #279 - Posted by: MSbar at November 14, 2011 7:30 PM

M/46/6'2"/218

Partioned; subbed P/Us with situps; longer run

1.7mi run//100 pushups//200 S/U//300 Squats//1.5mi Run

76:52

Comment #280 - Posted by: lionheart6 at November 15, 2011 2:25 AM

34:54

Comment #281 - Posted by: Mik at November 15, 2011 3:21 AM

Brian Daricek time 33min 22sec

Comment #282 - Posted by: Brian Daricek at November 15, 2011 7:54 AM

1/2 murph
22:24
F/33/124/5'1"

Comment #283 - Posted by: Pgily at November 15, 2011 8:59 AM

WOWZERS.... That was brutal!!!

48:12

1 mile run
100 pull ups w purple band
200 pushups
300 squats
1 mile run

10/20/30 rep sets. 1st mile @ 7 on treadmill, 2nd mile started @ 7 dropped down to 6.5 last 3/4's

Comment #284 - Posted by: f/34/142/5'1" at November 15, 2011 11:33 AM

1mile run (rucksack+10kg/22# plate)
50 pull ups
100 push ups
300 squats
100 push ups
50 pull ups
1 mile "run" (rucksack+10kg/22# plate)

Comment #285 - Posted by: Daniel at November 15, 2011 1:09 PM

35:41 no body armor this time, sorry Murph

Comment #286 - Posted by: Dan (M/30/5'10''/190) at November 15, 2011 3:03 PM

1/2 Murph 18:40

Comment #287 - Posted by: ecp2 at November 15, 2011 7:29 PM

run .75 miles
50 pull ups
105 pushups
180 squats
bike 2 1/3 miles

32:13

Comment #288 - Posted by: Ben Lynch at November 15, 2011 7:55 PM

First time ever doing Murph: 39:58

As rx'd with partitions of 20 rds of 5 pull-ups, 10 push-ups, 15 squats. The last mile was the toughest. Next time I will have the vest on.

Comment #289 - Posted by: Brock 6'0''/180/28/M at November 15, 2011 8:47 PM

F/41/5'6"/145

half Murph

800m runs; mini-sets of 15 squats, 5 pull-ups, 10 push-ups seemed to work well for me

25:19

Comment #290 - Posted by: mom to five at November 16, 2011 4:04 AM

Broken into 10 rds
10 pull up
20 push ups
30 squats

Started with a 20# wallball in an old bookbag
Plastic that held strap broke at about 800m on first mile. Tried for one more lap with one strap but it was choking me. Ditched it. Retried on the pull ups... choking problem again.

Then 10 min
Find 1 rm overhead
225-235-245 (f)

Comment #291 - Posted by: JoeR at November 16, 2011 4:08 AM

11/16/11 - 38.53. 50/100/150. 7.00 and 9.13 runs

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.

1/9/09 - 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.

Thank you Murph.

Comment #292 - Posted by: JonNYC - 42/M/170/5'11" xfit since 6/08 at November 16, 2011 9:24 AM

as rx'd

41:14

did 20 rds of 5/10/15

39:10 (pr)

Comment #293 - Posted by: al deezy m/34/150 at November 16, 2011 5:26 PM

25/m/185/5'8''/out of shape

1:05:32
rx'd-ish
40 pullups were strict (lock out arms and shoulders)
60 were butterfly.

pushups were upper arm parallel to deck.

airsquats sucked ass... as did that last run.
obviously no need for weighted vest yet.

Comment #294 - Posted by: Bucky at November 16, 2011 6:06 PM

"For him it wasn't 'Murph'...... it was Wednesday."

Comment #295 - Posted by: Bucky at November 16, 2011 6:09 PM

as prescribed...1mile run, 100pullups, 200 pushups, 300 airsquats, 1mile run...no vest...28min 53secs...

the 300 airsquats...whose idea was that...today cant sit properly ahah...all for you murph...rest in peace

Comment #296 - Posted by: matt at November 16, 2011 11:17 PM

39:55 w/vest @ home.

Comment #297 - Posted by: JDisch at November 17, 2011 11:07 AM

Went for 1RM DL instead of Murph
Worked to 400, got it 90% up then low back popped.
Managed to swim 800m afterwards, PAC

last time (new year's eve 2010/11):

no run, 100 burpees, 200 situps, 300 squats
in basement, old-school situps, new year's eve
~30'

Comment #298 - Posted by: Ajax at November 17, 2011 6:03 PM

51/m/190

As rx'd 56:11

Comment #299 - Posted by: denob at November 18, 2011 11:17 AM

40:32 w/ 20lb vest

Comment #300 - Posted by: Kevin: M/190/6'/40 at November 18, 2011 1:37 PM

Im 15 and I love cross fit.
33:36 no vest.

Comment #301 - Posted by: Killian Gorman at November 18, 2011 3:37 PM

M/33/5'9"/150

Did this last weekend. C2B, C2F, A2G.

42:29

Comment #302 - Posted by: Antun Karlovac at November 19, 2011 10:48 AM

rx'd no vest 32:59
py

Comment #303 - Posted by: jtoops m/27/205 at November 19, 2011 4:57 PM

32 yom, 185 lbs

44:30 (pr) as rx'd

Comment #304 - Posted by: Jeff Weltmer at November 19, 2011 5:56 PM

11/19...170/178
Sub Cindy for Murph: only 9 rds. Still feeling effects from cold/congestion but almost back to 100%.

Comment #305 - Posted by: Mike Scott M/45/5'10"/200 at November 20, 2011 3:33 PM

50 pull ups, 100 push ups, 150 squats

33:38

Comment #306 - Posted by: rawhide at November 20, 2011 8:20 PM

M/46/14

:46

Comment #307 - Posted by: Gar at November 21, 2011 7:58 PM

No body armor: 48:53

Comment #308 - Posted by: Dennis M/28/6'0/185 at November 22, 2011 3:09 AM

m/38/5'9/181
CFWU-2. Reg 1st. HSPU 2nd. Superman. Burgener. DU.
37:56
Did runs o/s at Clubworx. 4 laps around bldg. Cut corner in back. Stay in parking lot all the way around. Forgot to push lap button between 1st run & WOD.
29:26 ttl between first run & WOD. WOD not bad. Tech good on squats. Need to quicken pace on squats now.
12/31/10: 37:25-PR
Runs on TM. Partioned WOD Cindy style.
3/17/10: 38:27
3/17/09: 47:33
1/1/09: 41:01
8/25/08: 43:16

Comment #309 - Posted by: jrm at November 22, 2011 5:48 AM

48:38 with 20# vest

Comment #310 - Posted by: Jim D. 51/5'11"/165 at November 22, 2011 9:25 AM

48:28.....ran near by trail

Comment #311 - Posted by: Pacers at November 22, 2011 12:41 PM

32:12 // No vest,

Little Bro

31:47 // Never did Crossfit before, hope he joins the club

Comment #312 - Posted by: Bodis9 at November 23, 2011 11:45 AM

38:40

No vest

Comment #313 - Posted by: SF at November 23, 2011 1:38 PM

Murph, rest in peace, sir.

it has been a long time since i did Murph:
47:13:00 with assisted pullups/partitioned 102030 3/19/2010

today i did it: 37:02 without a vest.

Comment #314 - Posted by: robS at November 25, 2011 9:50 AM

59:24 rx.

8:15 first mile
10:00 second mile

Comment #315 - Posted by: cm at November 25, 2011 2:28 PM

Mrs. Miyagi
Without vest. Rest as Rx'd.
5-10-15 for pull-push-squats
42:45 (new PR)

Comment #316 - Posted by: Miyagi m/31/170.2# at November 26, 2011 1:56 PM

34:36

As rx'd, no weighted vest. By pull-ups, partitioned 10, 8, 8, 7, 7, and all 6's after that. This was a good approach that I'll use again. Could cut time by taking less of a break between rounds. Also, my first mile was about 7 minutes and my last one was 9.

M/26/5'11''/195

Comment #317 - Posted by: Kent at November 29, 2011 10:48 AM

Time 39:51 (19:57, 19:54)

Comment #318 - Posted by: Jeff Gebbie at December 2, 2011 5:57 PM

sub'd 2K row for run. trying to keep heat in my garage. col outside.

in honor of Lt. Murphy
w/ 20# vest
45:14

Comment #319 - Posted by: cheflin at December 8, 2011 7:31 AM

42:55 no weight
1.6km t/m run @ 3% & 12.5kph
10 x 10 pull ups, 20 push ups, 30 squats
1.6km t/m run @ 3% & 11kph

56:22 75% with 5k weight

Comment #320 - Posted by: zenoperegrinus at December 11, 2011 1:48 PM

m/33/5'8"/170

36:50 rx'd with no vest, 10 rds of 10 pull ups, 20 pushups and 30 squats

did pullups and squats unbroken, had to break up pushups

Comment #321 - Posted by: Adam Hamm at January 10, 2012 7:40 AM

CFWUx1
49:12
8:15 first run
Run was: home to stairs entering green belt out neighbouring culdesac back home
PUs 15-15-15-11x5
PushUps 25-20-15-15-15-10x11
Squats 50-50-40x5

Comment #322 - Posted by: Doug at February 17, 2012 1:56 PM

As Rx'd but with 35lb RBAV: 59:30

Comment #323 - Posted by: Dennis M/28/6'0/195 at March 5, 2012 4:44 AM

1mile
15rds@5-10-15 no kip
20lb vest
1mile

55:28

Comment #324 - Posted by: sr at November 8, 2012 3:05 PM

38:34

no vest

Comment #325 - Posted by: MikeyPaul at May 27, 2013 11:10 AM

42:10 no vest
45:09 no vest

Comment #326 - Posted by: jbark60 at May 27, 2013 10:01 PM

34:16 No Vest (PR by over 7 minutes!)

Comment #327 - Posted by: Edwin 30/M/68"/170 at August 15, 2013 5:52 AM

Murph for veteran's day

No vest: 43:32 pr!

28/m/178lbs/70"

Comment #328 - Posted by: Eric - Clint, TX at November 11, 2013 10:31 AM

31:06 Rx'd 15/m/68"/124

Comment #329 - Posted by: Timothy Hesford at December 19, 2013 1:09 PM

M/22/5'10"/185
As rx'd
48.53

Wow, really great WOD. RIP Murph, Danny, Ax, support the troops.

Comment #330 - Posted by: Jake Lyons at January 30, 2014 8:56 AM

1/2 Murph

23:30

Comment #331 - Posted by: Jesse Montagnino at January 31, 2014 4:00 PM

No vest
Strict Pull-ups

1h 18m 51s

M/19/5'8"/195#

Comment #332 - Posted by: Collin Craytor at February 2, 2014 11:14 AM
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