January 29, 2014

Wednesday 140129

"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 111111.

Enlarge image

Austin Stack.


"Blind Spots" by Maureen O'Hagan, CrossFit Journal article [pdf]

Posted by Pukie at January 29, 2014 5:00 PM
Comments

I've always tried to give my best effort and respect during all hero wods. This one may be different after watching lone wolf yesterday and am in the process of reading the book. I will be thinking of them all.

Comment #1 - Posted by: Mike Andridge/43/5'8"/175 at January 28, 2014 5:12 PM

Ha! I was just looking at my weight vest today thinking I need to do Murph soon! Awesome.

Comment #2 - Posted by: Ronnieboy M/51/5'9"/185 at January 28, 2014 5:12 PM

I was hoping this would never come up on mainsite! But now I've seen it, I'm exited!!!

Comment #3 - Posted by: James C at January 28, 2014 5:13 PM

The first crossfit WOD I ever did, June 2009 & still going strong. I do this at least 4 times a year. Such a great workout

Comment #4 - Posted by: billyrad at January 28, 2014 5:17 PM

It's been a while.

Comment #5 - Posted by: hollyhog at January 28, 2014 5:23 PM

debating on scale or rx what you think?

Comment #6 - Posted by: Greg at January 28, 2014 5:32 PM

Lol James ! You exited or excited ? This one is enough to make you wanna exit.

Comment #7 - Posted by: Joe at January 28, 2014 5:34 PM

@Greg.
If you can Rx the workout...you must... give it your all to honor the American hero

Comment #8 - Posted by: Wil E at January 28, 2014 5:45 PM

Did it after watching the lone survivor and his documentary recommend those and the workout! Im 2/2 on puking on this one and its the only 2 times I've ever puked working out..

Comment #9 - Posted by: Tanner at January 28, 2014 5:55 PM

CROSSFIT FENWAY...LETS GET AFTER THIS TOMORROW
SEMPER FI

Comment #10 - Posted by: Doug at January 28, 2014 5:55 PM

37 mins
Added 25 pullups and 50 pushups more.

Comment #11 - Posted by: bobby val at January 28, 2014 6:08 PM

By my count this is the first "hero" WOD of the year (could be wrong?).

So for the newbies, yeah, think about those that gave the ultimate sacrifice while you are working out, but don't be stupid about it--scale if you need to. There's no point taking yourself over the edge of the cliff. CrossFit is about going to the cliff and then coming back.

Comment #12 - Posted by: Gavin at January 28, 2014 6:10 PM

Stoked to finally see what makes up this legendary WOD!

Comment #13 - Posted by: Roman at January 28, 2014 6:27 PM

I wS just thinking of doing Murph today!

Comment #14 - Posted by: Nick at January 28, 2014 6:35 PM

This article is quite apropos as we (Canadians) have an unofficial day of awareness for mental health. Thanks for article. #BellLetsTalk

Comment #15 - Posted by: jdl78 at January 28, 2014 6:42 PM

Well tomorrow should be fun... Here in Ontario we have about 4 feet of snow!! I'v never done this workout yet.. I was always kind if intimidated by it.... I don't have a weight vest.. But I'm sure the snow adds a lil somethin to the mix. Yeeeee hawww lets get er goinnnnn!!

Comment #16 - Posted by: SteveMac at January 28, 2014 6:43 PM

Are ya kidding me? Really?! WOW! You get to do “Murph”!! Oh, this is just too good. Seriously?! “Murph”.

Whoa!

Let’s get something clear right up front: it’s “Murph”. Not “The Murph” as it has been described in various and sundry (non-CrossFit) publications. We don’t name or talk about our WODs like Californians talk about highways. You know, “The 5” rather than “5” or “Route 5”. It’s just “Murph”.

While we’re on the up front stuff, do click on the blue “Murph” link above. This should take you to the original description of this most famous of our Hero WODs. Here in the CrossFit world we honor fallen Special Forces and Regular Force military, as well as other public servants who serve as the “point of the spear” like firefighters and SWAT officers. Hero WODs are typically epic. Longer, harder, and heavier that even the “Girls”, the Heroes require an order of magnitude greater effort both physically and mentally than our regular WODs. Experienced CrossFitters will slog on much longer than typical and scale or sub much less frequently when doing a Hero. Newbies will be well advised NOT to do this today, though spending some time reflecting on the story behind “Murph” is strongly advised. In addition to the link above consider reading “Lone Survivor” by Marcus Luttrell, or watching the movies “Lone Survivor” and “Murph, the Protector”.

Gonna give it to you straight, no chaser, then talk about scaling. Fully as Rx’d is “Murph” while wearing a weight vest or kit. Run 1 mile. Use a known route, run on a track, or check out one of the myriad apps like “Map My Run”. Indoors on a treadmill it’s…wait for it…1 mile. In order to more closely approximate running outdoors use 1-2 degrees of elevation. The sub, if absolutely necessary, is row 1500M (a metric mile) or bike 4 miles.

At the completion of your run complete 100 Pull-ups, 200 Push-ups, and 300 Squats (air squats, no weight). The WOD As Rx’d says “Partition as necessary”. This means you do NOT have to complete 100 PU before starting the Push-ups, etc. You can, but it is not mandatory. Many folks will do this part “Cindy-style”: 20 X 5PU/10 Push-ups/15 Squats. Your call. If you choose to use a vest or wear kit you would try to do these exercises while carrying the extra load. Top it all off by running another mile after you’ve finished the bodyweight exercises.

Let’s be smart about this, whether you are a Newbie or an experienced CrossFitter. It’s January 29th and much of North America is in the throes of an epic freeze. Running outdoors in sub-zero temps with ridiculous wind chills may not be wise. If you do, be prepared. If you’ve not yet done “Murph” why not do the first one without a vest. Get a good time on this first one and give yourself something to shoot for when you add some load. Really new to all of this? You can play, but how about cutting it in half? ½ mile runs, 50PU/100 Push-ups/150 Squats. That’s still an awful lot of work, a very sincere effort in honor of a true American hero, and nothing to be ashamed of.

Anything under an hour for less experienced CrossFitters is a respectable time. Really fit athletes will be under 40:00. I’m calling strict 40:00 time cap for anyone who just started CrossFit this month.

In the early days of CrossFit a substantial percentage of all CrossFitters were first responders of some sort. We have a long and deep history of supporting all members of our armed forces, our LEO’s and Firefighters. We honor the sacrifices of all when we honor any individual Hero with a named WOD. Take the opportunity of “Murph” to not only suffer a WOD in Michael Murphy’s memory, but also as an opportunity to reach out and thank the people who serve your country and its citizens, serve to protect so that we may enjoy freedoms others can only dream of. Reach out in support of the families of those who are serving abroad. Let them know that you are aware that they, too, sacrifice on our collective behalf by keeping the home fires burning. No gesture, no kindness is too small. These are gracious people; they will understand.

How might you do this? Well, it’s winter in the Northern Hemisphere. Maybe you just keep going and shovel the sidewalk all the way past the house of that soldier presently in Iraq. You’re making chili (Paleo or Zone!) and got carried away, a double order that could be shared with the sailor cruising the Gulf. You find out that your neighbor the cop is working the swing shift Super Bowl Sunday and you have room for her husband and the kids at your Super Bowl party. You get the idea.

After all of this CrossFit goodness we get to do “Murph” today! 3-2-1…GO.

Comment #17 - Posted by: bingo at January 28, 2014 6:47 PM

Chronicles where else?

Comment #18 - Posted by: bingo at January 28, 2014 6:50 PM

Murph wants you to do Murph wearing a 20 lbs vest

Comment #19 - Posted by: bb at January 28, 2014 6:50 PM

For murph, it is only right to tribute with 20lb vest. God rest his soul and bless his family.

3.2.1. Go...

Comment #20 - Posted by: Brad h at January 28, 2014 7:08 PM

To any of you in the throes of addiction, I implore you to read the posted article--good stuff. I hope it at least lights a fire...

As for Murph, I completed it on Sunday: 74:04 with a 20# vest. I was hung over and drank a 20 oz latte beforehand...but what choice did I have but to finish? The lt. did more than I could ever imagine, and I could imagine quite a lot.

Comment #21 - Posted by: buffedout at January 28, 2014 7:15 PM

This is my absolute favorite WOD. The last time I did it I got 40:11 with no weighted vest and all strict pull-ups. I also did the runs on a treadmill set at 8 miles an hour. Pretty sure I could be well under 40 the next time I do it.

Comment #22 - Posted by: James at January 28, 2014 7:24 PM

Ll Just put a new pull up station that would be ready for tomorrow and was thinking of doing Murph. Well, here it is.

Comment #23 - Posted by: David L at January 28, 2014 7:27 PM

Yeah Stack!!!!!

Comment #24 - Posted by: annie at January 28, 2014 7:37 PM

One hour last thanksgiving. Neighbors had a hoot watching.

Comment #25 - Posted by: Steve-o at January 28, 2014 9:17 PM

We did this on jan 17th after watching Lone Survivor.
42:27 with a 20lb vest.
We will be doing it again on Memorial Day.

Comment #26 - Posted by: John at January 28, 2014 9:36 PM

This is my first hero wod and now I know why its called hero wod !!!
I did it in 1:03:21 I felt my body was going to shut down.
but after all Its very satisfying

Comment #27 - Posted by: omarE at January 28, 2014 9:59 PM

M/5'7", 135# 36yrs

Did this one monday morning in the cold rain in a time of 36:00 without the vest. Then went to the 3 pm showing of lone survivor and felt i didn't work hard enough. I went back to the 6 pm class and DID MURPH AGAIN!! I did it Cindy style on my second time and no rain either. My time went wayyyy down to 29:33 just missing a new Pr. I didn't use a vest for either Murph. Seeing those men in action really inspired me to work harder every day. May god rest them.

Comment #28 - Posted by: Robert at January 28, 2014 10:13 PM

On call today, but will hopefully have time and some energy left for it tomorrow.

Comment #29 - Posted by: Tomas (Sweden) 39yo/5´8/155 at January 28, 2014 11:32 PM

Posted story is for all of you yungsters in gyms - like any other kind of drugs, there is no "only in small dosage" and "I can controle it".
It's not a mater of taking in a prcessed food, shakes and ect. This is about drug abuse. And this was a happy story.

Comment #30 - Posted by: Tonny at January 29, 2014 1:08 AM

4th week crossfitter, first ever Murph.

Holy crap. Determined to get through this, rx'd but no vest.

Only ran at 6.5mph as running not my strong point.... Broke reps into Cindy blocks and realised I did round 6 twice, but got there in the end.

48:40 (slightly embarrassed, very exhausted).

Comment #31 - Posted by: Mike at January 29, 2014 1:31 AM

murph with no vest. pushed 2yr old son in pram
51.48 mins

"pain is weakness leaving the body"
i love this saying and kept thinking about this and all of my friends and family that are in more pain than myself to get through it.

this was for them

Comment #32 - Posted by: seamus (30/m/183cm/95kg) at January 29, 2014 2:37 AM

51:13 with 20lb vest. Hooyah LT.

Comment #33 - Posted by: Master Blaster at January 29, 2014 2:42 AM

46:38 with 20 pound vest (subbed 1 mile Runs with 2000 meter Rows for safety due to ice/snow storm)

Comment #34 - Posted by: gb 46/m/71"/185# at January 29, 2014 3:37 AM

Rx

First time doing this one. Have always wanted to do it and i guess today is the day.

Comment #35 - Posted by: Pete Taylor at January 29, 2014 3:40 AM

Going rx but no vest still working on assisted pull up. RIP Murph

Comment #36 - Posted by: Greg at January 29, 2014 3:43 AM

Last week left in Afghanistan, feels right to do this workout.

"The only easy day was yesterday."

Comment #37 - Posted by: "O" at January 29, 2014 3:54 AM

Made up 140117
30 muscle ups red band
21 clean and jerks 65#
2000 meter row
21:35 didn't have much today

Make up Murph on the weekend

Comment #38 - Posted by: D.S. F 52/5'6/117 at January 29, 2014 4:02 AM

My first Murph...

As RX'd

44:41

Cindy style
No vest

Comment #39 - Posted by: EricS M/33/5'10/175 at January 29, 2014 4:11 AM

Did Murph for the first time as it's my first month of trying crossfit. I didn't use a vest and finished all reps of one exercise before starting the next one.

My time: 34:53

Would probably do this one Cindy style next time.

Comment #40 - Posted by: Lars (27,181 cm, 81 kg at January 29, 2014 4:18 AM

Rx w/ 20# vest
54:50

Comment #41 - Posted by: Ian J (M/31/5'6"/150) at January 29, 2014 4:51 AM

Rx w/ 20# Vest - 57:23

Comment #42 - Posted by: John Bauer at January 29, 2014 5:10 AM

rx'd w/ body armor.

35:55

Comment #43 - Posted by: Mike B. at January 29, 2014 5:10 AM

Rx w/ 20# Vest - 57:23

Comment #44 - Posted by: John Bauer at January 29, 2014 5:11 AM

M/50/185

That was the hardest workout I think I've ever done.

52'47"

Run 1 was 9'05"
Pull-ups, push-ups, and squats were done in 10 sets
Run 2 was done as at variable pace in 11'15"

Comment #45 - Posted by: Briguy85 at January 29, 2014 5:11 AM

F/29/5'8/142

50.10mins
No vest.

Comment #46 - Posted by: JulieZA at January 29, 2014 6:05 AM

M/29/72kg

'Murph' :
- Wearing 9Kg weighted vest
- runs done on tread w/2% @ 8mph
- reps done in 5/10/15 x 20
Time: 50:42

Rest In Peace..

Comment #47 - Posted by: Simon Murray at January 29, 2014 6:56 AM

I'm new to Crossfit but loved this one. My time was 48 Mins Cindy style. Busted!!! Loving the website and the WODS. Thanks.

Comment #48 - Posted by: Craig Johmston at January 29, 2014 7:02 AM

I just can't run in the pitch black of morning around here, so I'll honor Murph over the weekend.

In the meantime...front squat/shoulder press ladder
10 45#/45#
8 95/65
6 125/85
5 145/95
3 165/105
3 165/105
3 170/110 (1 rep, then failed)
3 165/105
5 145/95 (4 reps)
7 125/85 (6 reps)
10 95/75 (8)
50 air squats, 1:07

Comment #49 - Posted by: Jim R. 51/5'8"/160 at January 29, 2014 7:04 AM

First time doing 'Murph'
Rx'd
54:02
That was tough!! Def close to seeing pukie!

Comment #50 - Posted by: Justin at January 29, 2014 7:19 AM

10 rounds of 10-20-30 with cca 1600 m run (without west)

48:00

ate too much for lunch, had to drink like a camel

Comment #51 - Posted by: Tomi K. (M31/180/82) at January 29, 2014 7:20 AM

wearin 20# vest for whole thing, partitioned:
5 pull-ups, 10 push-ups, 15 squats x 20 sets
48:15
m/53/5'10/171

Comment #52 - Posted by: bb at January 29, 2014 7:22 AM

forgot to add: according to the book Lone Survivor,Murph had supposedly written "piss off" on his gym bag for the world. So, piss off Murph and rip brother.

Comment #53 - Posted by: bb at January 29, 2014 7:24 AM

M/175/6'0/30

Warmup-3 rounds
300m row
10 burpees

WOD-Murph W/20lb vest
56:30 rxd. I need a less bouncy vest, any recommendations?

Comment #54 - Posted by: Luis Estrada at January 29, 2014 7:48 AM

M/175/6'0/30

Warmup-3 rounds
300m row
10 burpees

WOD-Murph W/20lb vest
56:30 rxd. I need a less bouncy vest, any recommendations?

Comment #55 - Posted by: Luis Estrada at January 29, 2014 7:49 AM

Run 1 mile
100 pull ups
200 press ups
300 squats
(Split into 20 rounds of 5/10/15)
Run 1 mile

44:50

Comment #56 - Posted by: Chris G at January 29, 2014 8:16 AM

treadmill
no vest
on birthday

1:11:11

Comment #57 - Posted by: mike vinson 46/5'8"/218 at January 29, 2014 8:20 AM

M/49/69"/193#
"Murph for Men"
with 20-lb weighted vest
No partitioning

1 mile run holding empty barbell overhead
300 pushups
200 pullups with 45-lb between ankles
100 OHS with 135-lb barbell
1 mile run, backwards, holding 45-lb plate overhead.

1hr18min42sec

RIP Murph

Comment #58 - Posted by: J.T. at January 29, 2014 8:24 AM

35:30

No vest, ring pull ups.

Comment #59 - Posted by: Dave 31/6'/180 at January 29, 2014 8:37 AM

M/232/6'4"/40
1st time doing Murph, did not partition, did straight through, modified 2nd 100 push ups
1:12.50 Feel elated to honor him.

Comment #60 - Posted by: Mike C. at January 29, 2014 8:41 AM

1 mile light jog to Golden State CrossFit, Sherman Oaks in L.A. then

45 minute private session, then

WOD:

"TK"
AMRAP in 20 minutes of:
8 Strict Pull-ups
8 Box jumps, 24" box
12 Kettlebell swings, 1.5 pood

7 rounds + 20 reps (pr by 7 reps over 131228)

U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan. He is survived by his wife Kami, son Brody, daughter Margaret, parents George and Patricia, and brothers John and George.

then 1 mile slow trudge back to hotel

Comment #61 - Posted by: Joe Northside m/35/70"/195 at January 29, 2014 8:42 AM

52:30 Rx'd with 21# vest

My first Murph, every time I wanted to slow down or rest I thought about what the men of Operation Redwings went through so we can exercise our freedom. Snow on the roads and 14 degree temps is nothing compared to what they went through.

Comment #62 - Posted by: Davis M/28/5'9"/165 at January 29, 2014 8:51 AM

I typically don't post on the mainsite because I'm fairly new to crossfit (6th week) but this was a great workout. I didn't think of partitioning in the 5/10/15 format, which I believe would have gave me a much better time. I was doing each excercise until I couldn't do anymore, which towards the end was exhausting. I completed my first mile in 8 min flat, but the last mile I had to start off walking and slowly pick up the pace, it took me nearly 11 mins. Other than that I completed as perscribed in 53 mins, which I thought was great, until I see all the times posted.

Comment #63 - Posted by: Jcolay at January 29, 2014 8:53 AM

37.46 no vest.

Comment #64 - Posted by: RW/M50/5'8"/183 at January 29, 2014 9:00 AM

56:20

Comment #65 - Posted by: BW at January 29, 2014 9:01 AM

I'm saving my first ever "Murph" for Memorial Day.

@D.S. - nice job with the muscle-ups!

@EricS - awesome time, especially a for first try!

@Jim R. - front squat/shoulder press WOD after thrusters yesterday? Beast mode!

@mike vinson - happy birthday! neat time ;)

Comment #66 - Posted by: Joe Northside m/35/70"/195 at January 29, 2014 9:02 AM

filtered

Comment #67 - Posted by: Joe Northside m/35/70"/195 at January 29, 2014 9:02 AM

crossfitter for 3 years. 1st post. jacked about this workout. Cant wait to get off work & get to the gym.

Comment #68 - Posted by: Brian FD4 at January 29, 2014 9:04 AM

18 degrees in garage this am in VA Beach, 8" of snow outside too!
1st time attempting MURPH, subbed 1610m of rowing (7:33 1st mile, 7:41 last mile)and partitioned 5/10/15 = 53:15

Thank you MURPH and Red Wing team

LOVE XFIT!

Comment #69 - Posted by: jw at January 29, 2014 9:07 AM

2014-01-29:30:50. "
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 #70 - Posted by: gs at January 29, 2014 9:11 AM

2014-01-29:30:50. " (:44-:50)
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 #71 - Posted by: gs at January 29, 2014 9:13 AM

33:01 - Cindy style no vest.

Comment #72 - Posted by: Andy Lock (M/44/5'6"/73) at January 29, 2014 9:19 AM

RIP Lieutenant Murphy

18:36 (1/2 Murph)

Time short today. Partitioned as 10 rds Cindy.

Comment #73 - Posted by: Bill M. m/49/5'3"/135 at January 29, 2014 9:28 AM

35:20, no vest, freezing outside

Comment #74 - Posted by: Fred 39/176/78 at January 29, 2014 9:34 AM

Awesome WOD! Didn't use the vest. It was -15 degrees this morning so I ran on the treadmill.

48:39

Comment #75 - Posted by: Dave M/29/6''3"/212 at January 29, 2014 9:34 AM

After several months of seeing people randomly post "did Murph today instead," I'm stoked to finally see it myself. Daddy day care, and too cold to take the wee ones out for the run, but will DEFINITELY make this up this weekend!! RIP Murph... Thanks to all troops, past and present, for living for something greater than yourselves.

Comment #76 - Posted by: Pete M (28m/5'10"/180) at January 29, 2014 9:35 AM

34:58 no vest

Comment #77 - Posted by: Stacey 39/6'2"/180 at January 29, 2014 9:45 AM

M/35/5'9"/180
following main site for about 5 weeks now! I'm a vet, also volunteer firefighter! My first time doing "Murph" threw up my breakfast! thought bout those men the whole time made me push hard
33:16 Hooyah love crossfit and thanks!

Comment #78 - Posted by: Josh E. at January 29, 2014 9:46 AM

First time doing Murph. First WOD with NO assisting pull ups. No vest, split it up into 10 rounds.
55:36 Determined to finish!!!

Comment #79 - Posted by: Sara, Sweden at January 29, 2014 9:54 AM

50:56 no vest

Comment #80 - Posted by: ChrisH at January 29, 2014 10:05 AM

Modified for elbow tendonitis

Run 1 mile (elliptical)
100 kb swings, 1.0 pood
200 sit ups
300 squats
Run 1 mile (elliptical)

38:38

Comment #81 - Posted by: Carole (F/55/5'6"/135) at January 29, 2014 10:17 AM

Started out stiff from Mondays WOD.But here in the southern hemisphere it is warm and humid. When I left with my body armour on, on my 1 mile run my fiance said to me:you do know that everyone,s going to think you'r weird.Frankly I dont give a rats arse. I dont think that any of the people around here have even heard of the word 'CROSSFIT', let alone 'HERO'S WORKOUT'. They'r still stuck in the old 'steady state-chronic cardio mentality'. And consuming tons of pasta and corn meal and then complain about their weight. I WANT TO BE THE ONE TO INTRODUCE CROSSFIT TO MY COMMUNITY. And educate them that there is a much better, smarter and more rewarding way to train. But for now Im doing my own CrossFit so that I can gain as much experience as possible.

Comment #82 - Posted by: Etienne Grantham at January 29, 2014 10:18 AM

40:28

Elliptical runs, no vest

RIP Lt. Murphy

Comment #83 - Posted by: Kevin C. (M/54/5'11"/176) at January 29, 2014 10:18 AM

@Bill M. - great time today!

Comment #84 - Posted by: Joe Northside m/35/70"/195 at January 29, 2014 10:19 AM

50:48

Comment #85 - Posted by: Mür at January 29, 2014 10:21 AM

Joe N. -- thanks! You did notice that was 1/2 Murph, right... ; )

Comment #86 - Posted by: Bill M. m/49/5'3"/135 at January 29, 2014 10:22 AM

Kevin and Carole -- nice job! Carole, it's always good to see you posting.

Comment #87 - Posted by: Bill M. m/49/5'3"/135 at January 29, 2014 10:27 AM

Rest in Peace Lieutenant Murphy

No vest and no partitioning
1 mile on treadmill
100 pull ups followed by
200 push ups followed by
300 squats
1 mile on treadmill
63:07

Comment #88 - Posted by: ChuckB 55/5'11"/155 at January 29, 2014 10:30 AM

72:26

Whatever. It's done. In the books. Awful like all the rest of them.

Treadmill @ 2% Incline for the Mile(s)
20# DB for Weighted Pullups (mostly strict)
No vest available
100, 200, 300 in order

Whooped but honored.

Comment #89 - Posted by: Mike H. at January 29, 2014 10:36 AM

Thanks Bill.

Great job on your "half"!

Comment #90 - Posted by: Carole (F/55/5'6"/135) at January 29, 2014 10:36 AM

72:26

Whatever. It's done. In the books. Awful like all the rest of them.

Treadmill @ 2% Incline for the Mile(s)
20# DB for Weighted Pullups (mostly strict)
No vest available
100, 200, 300 in order

Whooped but honored.

Comment #91 - Posted by: Mike H. at January 29, 2014 10:37 AM

Chuck- Wow, you did it the hard way! Nice!

Comment #92 - Posted by: Kevin C. (M/54/5'11"/176) at January 29, 2014 10:37 AM

35:56

7:23 for the first mile
20 rounds of Cindy in 20:40
7:35 last mile

Lost rest in transition. Down from 56 minutes the first time I did this one (6.16.2009)

Comment #93 - Posted by: jclarke042 - M/29/5'9"/157 at January 29, 2014 10:39 AM

Phew !

47:23

rx`d

Comment #94 - Posted by: Jani Heinonen at January 29, 2014 10:39 AM

Newbie, so cut this in half.

41:15.37

1/2 mile run (no vest, 1.5% incline)
50 pull-ups
100 push-ups
150 squats
1/2 mile run (no vest, 1.5% incline)

Broke it into 5 x 10/20/30. Honored to do this WOD in Murph's memory. Soon I'll be doing the whole thing in the time it took me to do half of it today.

Nice job today, everybody.

Comment #95 - Posted by: Jason Benefield at January 29, 2014 10:39 AM

1/2 mile
10 pull-ups unassisted
20 push-ups
40 squats
10 pull-ups assisted adding 10 lbs every 2 reps
20 push-ups
40 squats
1/2 mile

35:17

Comment #96 - Posted by: BBHaught at January 29, 2014 10:41 AM

ChuckB -- nice job! Not partitioning this is definitely the hard way, as Kevin said.

Comment #97 - Posted by: Bill M. m/49/5'3"/135 at January 29, 2014 10:43 AM

40:37, sloppy

Comment #98 - Posted by: therozfather at January 29, 2014 11:10 AM

Rx'd with 20 lb vest
41:07

Comment #99 - Posted by: Cary at January 29, 2014 11:12 AM

33:17 without a vest

Comment #100 - Posted by: Pat Sherwood at January 29, 2014 11:13 AM

Rx'd without vest
36:10

Comment #101 - Posted by: Chris W at January 29, 2014 11:21 AM

Special place in my heart for this workout as it was the one I did for my very first WOD ever. From my comment that day:

"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."

As I said last time, I had no idea what I was getting into. Today, full WOD sans vest in 41:26. Today, 5 and a half years after I started, at age 41, I did the entire WOD in almost the same time I did the original one.

Thanks CrossFit for changing my life.

Comment #102 - Posted by: brett_from_wylie at January 29, 2014 11:32 AM

All- I am a member of US Navy and worked with Matt Axelson a few years of go. I never got a chance to work with Micheal Murphy but seeing "Murph" listed as today's WOD was humbling and I was happy to receive the challenge. We all know how incredible these men were and are and it means a lot that we can still find ways to honor them.

Today is only my 3rd day of CrossFit and despite the 15 degree weather I had to push through and do this workout.

As RX'd- 55:38.98

Comment #103 - Posted by: Robert at January 29, 2014 11:38 AM

M/23/5'11"/183.8

48:42.92 RX'd.

no vest. did not break up the pull ups/push ups/squats.

Comment #104 - Posted by: Miles Forks at January 29, 2014 11:40 AM

No vest.

45:12

Comment #105 - Posted by: J. Moss at January 29, 2014 11:42 AM

1/2 murph partitioned into 10 rnds . ran on treadmill inside- no weighted vest 25:17
M/5'-8"/ 56 / 185#

Comment #106 - Posted by: Mike at January 29, 2014 11:50 AM

@CFReedley
37:10 no vest 25X4/8/12

Comment #107 - Posted by: Matthew T 33/5'9"/210 at January 29, 2014 11:57 AM

77:10 total (rest 1' btwn sets)

1 mi ->10:15
100 (5x20) maximally asst'd pull ups
200 (4x50) push ups (inclined on washer/dryer)
300 air squats (50;100;150)
1 mi -> 10:30

goal for next time, under 60 min

Comment #108 - Posted by: Elle W 44/F/5'6"/125 at January 29, 2014 12:03 PM

First time doing Murph 35:28 no vest. Pretty happy with it overall, did the Pull-ups, push-ups and squats Cindy style and felt like that really helped. Still privileged to serve alongside the finest men and women on the planet.

M/27/5'9/180

Comment #109 - Posted by: NickR at January 29, 2014 12:07 PM

m 5'11"/45/185#

sub 1500m row for run
banded pullups and pushups
straight 100,200,300 f-me

38 min

Comment #110 - Posted by: Tom at January 29, 2014 12:08 PM

55 min, 20# vest, 3 degrees running on mostly snow/ice packed street, they don't plow well in our neighborhood.

Comment #111 - Posted by: dan colson at January 29, 2014 12:11 PM

Skipped lunch hour to honor Murph. But I have the blessing to make up the missed meal later. RIP, Murph, and thank you.

53:19
1 mile Run 7:23
100 Pull-ups, 1 green iron woody band
200 Push-ups, full plank but elevated off ground
300 Squats, Rx'd
1 mile Run 8:28

Last Memorial Day I was faster but had used 2 support bands and did push ups on knees.

Comment #112 - Posted by: Glorybelle F/44/5'5/135 at January 29, 2014 12:11 PM

Forgot to include, done without weighted vest

Comment #113 - Posted by: Glorybelle F/44/5'5/135 at January 29, 2014 12:15 PM

51.14 40lb pack.
Sub 1mile run with 1k row. It's cold in Boston.
A** kicked on the pull-ups.
Semper Fi

Comment #114 - Posted by: D at January 29, 2014 12:18 PM

First attmept at MURPH tonight, completed and RX'd in 35:58 without a vest.
Just a shame it was raining.....

Comment #115 - Posted by: JGCC at January 29, 2014 12:24 PM

@Bill M, excellent time on your 1/2 Murph!

CFFB rest day for me.

Comment #116 - Posted by: Gavin at January 29, 2014 12:40 PM

1,6 km 5 minutes
5 pull-up / 10 pusch-up / 15 squat EMOM 20 minutes complete
1,6 km 7 minutes

Tot 32,01 minutes

Comment #117 - Posted by: Mattia at January 29, 2014 12:42 PM

1/2 Murph

1 mile, 10 rds 23:00

Comment #118 - Posted by: F15E_WSO/51/M/185 at January 29, 2014 12:44 PM

As Rx, no vest, split into Cindy scheme.

34:55

Comment #119 - Posted by: Tay (M/30/6'1/195) at January 29, 2014 12:44 PM

Gavin -- thanks! This has been a tough 3 day cycle for me; I'm looking forward to resting tomorrow.

Comment #120 - Posted by: Bill M. m/49/5'3"/135 at January 29, 2014 12:52 PM

First go at Murph
Rx'd
54:02

Puke!!!

Comment #121 - Posted by: Justin at January 29, 2014 12:55 PM

Rxed w 20# vest.
Runs outside - icy in some areas.
48:02

Comment #122 - Posted by: Mike M M/38/6'0"/210# at January 29, 2014 1:02 PM

36:25 rx'd with 20lb vest (20 rounds: 5 pull ups, 10 push ups, 15 squats)

Comment #123 - Posted by: Jay at January 29, 2014 1:03 PM

m/26/510 - #175

55:14 rx, no vest.

first murph. i was hoping for under 40 minutes but at least now i have a time to beat. it's amazing how much momentum you lose when your hands tear...

Comment #124 - Posted by: ike 276 at January 29, 2014 1:07 PM

43:49

Comment #125 - Posted by: KR at January 29, 2014 1:07 PM

1.05.31

Scaled pullups because of weakness.

Comment #126 - Posted by: JB at January 29, 2014 1:09 PM

1.05.31

Scaled pullups because of weakness.

Comment #127 - Posted by: JB at January 29, 2014 1:10 PM

No vest, sub 1500m row because of -9*F. To cold to do it safe.
10/20/30 Cindy style.
31:49.
Last 1500m row was really hard. No power left in upper body and legs were shouting "No, no, what are you doing?! Get off that thing!!"

Comment #128 - Posted by: Tomas (Sweden) 39yo/177cm/70kg at January 29, 2014 1:13 PM

Glorybelle- fantastic improvement since Mem Day! Now, have some lunch.

Carole and Kevin

Comment #129 - Posted by: Kevin C. (M/54/5'11"/176) at January 29, 2014 1:16 PM

Rx'd no vest

48:13

Comment #130 - Posted by: TK M/45/5'9"/180 at January 29, 2014 1:17 PM

M/18/185lbs
Rx'd 42:03
R.i.p. Murph

Comment #131 - Posted by: Cole at January 29, 2014 1:25 PM

Walked a half mile and peeled an orange. 12 min.

Comment #132 - Posted by: Zac at January 29, 2014 1:35 PM

45:52 rx 20# vest

Comment #133 - Posted by: kri$ at January 29, 2014 1:36 PM

"Roger that, thank you sir ."


Just under an hour as part of Cindy XXX.

Going to give it another go tonight or tomorrow.

Comment #134 - Posted by: Burk at January 29, 2014 1:39 PM

F/21/125lbs

no vest. reduced load pull ups, partitioned into 10 rounds 10/20/30.

40:01

started doing the WODs at the beginning of this month and loving it. my first "hero" particularly poignant as my other half leaves Afghanistan in the next few days to come home

Comment #135 - Posted by: Jodie at January 29, 2014 1:54 PM

Gotta love the words of Jeff Severn from SEALFIT EVO4 talking about this WOD:
"Murph was a badass dude, that's all there was to it. This wasn't a hard workout for him, this wasn't a hero workout, epic workout...this was Wednesday. He never stopped, didn't take breaks, so you shouldn't either. Do it like he did and just charge through it."
How appropriate, today is Wednesday. Get some.

Comment #136 - Posted by: Gary at January 29, 2014 1:56 PM

Half w/ 1.5k row start and finish.

28:46

Comment #137 - Posted by: Matt von L (27/m/6'0"/190) at January 29, 2014 2:10 PM


30' stretching

Comment #138 - Posted by: David at January 29, 2014 2:12 PM

Murph

58:09 with 15# vest
last time was 1:10

Comment #139 - Posted by: Mike Andridge/43/5'8"/175 at January 29, 2014 2:28 PM

First time doing Murph, but have been doing CF for about 2 years now. I am ashamed I just now did it. RIP Lt. Murphy

39:52

Comment #140 - Posted by: Nicholas (M/28/5'10"/180) at January 29, 2014 2:29 PM

34:47 no vest

Comment #141 - Posted by: jay at January 29, 2014 2:34 PM

My first experience with Crossfit was in fact Murph half a year ago. from then on, I was hooked.

Glad to do it again.

Time: roughly 1 hour.

Rest in Peace, Mike.

Comment #142 - Posted by: Dokkedahl at January 29, 2014 2:36 PM

Murph
PB 39.26 no vest
Proud

Comment #143 - Posted by: MD/CC F/49/68kg at January 29, 2014 2:42 PM

M 43/185/6'
38.11 no vest.

Comment #144 - Posted by: Munster at January 29, 2014 2:48 PM

1st time. Scaled about 1/2 the pull-ups and push-ups
49:50
10 rounds of 10/20/30

Comment #145 - Posted by: AmyLaw39/f/5'4"/130 at January 29, 2014 2:49 PM

as rx'd (no vest): 36:22

Comment #146 - Posted by: Casey Ray at January 29, 2014 2:50 PM

First time doing Murph

1:04:26

Man I'm kind of sad. Did not know partition meant we could split up the movements like that. I went straight through each before starting the next. I think I would have done much better if I had done it Cindy style. Can't wait for next time to kill it.

Nothing better than a Hero WOD

RIP Murph

Comment #147 - Posted by: Andrew at January 29, 2014 2:52 PM

42:22 as Rx'd with a 14lb vest.

Partitioned the pull-ups, push-ups, and squats into 20 rounds of Cindy.

Comment #148 - Posted by: Cara at January 29, 2014 2:56 PM

38:46 Rx with 20# vest. Fair winds and following seas, sir. Thank you for your service and sacrifice.

Comment #149 - Posted by: Mark at January 29, 2014 3:00 PM

1/2 Murph, no vest. Did it as

Run 1/2 mile
10 rounds of
5 push-ups
5 pull-ups
5 push-ups
15 squats
Run 1/2 mile

27:58 PR

Push-ups usually slow me down the most, so I split them up more than normal "Cindy" style. I think it helped a little.

Comment #150 - Posted by: BC (27/M/5'9"/140lbs) at January 29, 2014 3:06 PM

52:30 Rx'd w/ 20# vest
Broke up Cindy style

Comment #151 - Posted by: Davis M/28/5'9"/165 at January 29, 2014 3:30 PM

No weight

45:13

Ran circles in my basement which prob hurt my mile times since I couldn't open my stride up and was dizzy as shit. Great WOD, long enough to think about the warriors that defend everyone around the world everyday. Honor their memory.

Comment #152 - Posted by: Nate at January 29, 2014 3:36 PM

M/30/5'8"/150

"Murph"

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

"Cindy style", no vest

44:18 (2 minute job-related interruption included)

Comment #153 - Posted by: porffenton at January 29, 2014 3:37 PM

1h 01' 36'' con chaleco

Comment #154 - Posted by: Carlos Castro at January 29, 2014 3:42 PM

Had to half. So sore from this week's WOs.

1/2 mi 3:05 on treadmill
5 rounds of 10 pl ups /20 pu ups /30 sqts
1/2 mi 4:01 on treadmill
Total 20:45

God bless LT M Murphy and all who were on that mission.

Comment #155 - Posted by: CPT Chris at January 29, 2014 3:52 PM

34:09, no vest

Comment #156 - Posted by: Brendan M/24/5'7''/155 at January 29, 2014 4:10 PM

1 hr 6min 6 seconds Rx +40# vest RIP brother

Comment #157 - Posted by: Sam Carreon at January 29, 2014 4:14 PM

40:51 rx'd with 50lbs vest

Comment #158 - Posted by: LMev at January 29, 2014 4:22 PM

LOVE this WOD! 52 mins in the now under snow Carolina Coast. No vest load but did it in boots and full sweats. 15 degrees outside so the run was rough on the lungs and my CrossFit garage was an icebox. PUs were misty strict as I haven't figured out the butterfly PU yet. My legs were pretty smoked from yesterday. Gotta love it!

Comment #159 - Posted by: Ken at January 29, 2014 4:25 PM

39:14
No vest
Cindy style

M/6'4"/209/40(as of yesterday)

Comment #160 - Posted by: SEM at January 29, 2014 4:26 PM

Absolutely nothing beats having my two year old daughter, mid-Murph, say "Go Dadda Go! Come on, you can do it!" That was a memorable first.

54:34 Rx'd no vest.

RIP Lt.Murphy

Comment #161 - Posted by: NAV - M/33/6'/187 at January 29, 2014 4:27 PM

m/5'10"/#175

55:14, no vest

first murph, was hoping for under 45:00 but now i've got my benchmark. torn hands from the pullups really broke my momentum.

great WOD for a great man. RIP LT.

Comment #162 - Posted by: ike 276 at January 29, 2014 4:32 PM

1 hour, 8 min. First time murph. 3 jumping pullups, 5 pushups, 7 squats until all the reps were completed. Next time 4 jumping pullups, 6 pushups, 8 squats.

Comment #163 - Posted by: Elliott Harding at January 29, 2014 4:33 PM

Tried to incorporate a 5 k (total) run, but got pressed for time. Instead, it played out like this:
2.56k run in 16 mins (slow for me)
100 pull ups (took A LOT of breaks)
200 push ups (not as many breaks, but a few)
300 squats (straight through)
1.76k run in 9 mins (much better)
Don't have the exact time, but it took slightly less than 1 hour - (but not much less!).

Thanks Murph

"Red" F 40/5'4"/119lbs

Comment #164 - Posted by: Shell at January 29, 2014 4:43 PM

Read Lone Survivor in high school and had goosebumps the whole time. I highly recommend reading it whether you're planning on watching the movie or not. Unbelievable story, and may Murph and the other members of his unit who lost their lives on that mission rest in peace.

RxD with no weight vest
33:36

Comment #165 - Posted by: CaseyAcree at January 29, 2014 4:44 PM

40:03.0 don't have a vest
M/27/180cm/84kg

Comment #166 - Posted by: Pescara at January 29, 2014 4:50 PM

M/27/5'9/180

35:28 no vest. Great workout. First Murph for me pretty happy with it.

Comment #167 - Posted by: NickR at January 29, 2014 4:54 PM

Ventured out in the cold. Longest Murph 67ish m

Comment #168 - Posted by: Sue Ady F/45/135 at January 29, 2014 4:54 PM

Question. When doing Murph, is it faster to do it Cindy style? Or what is the fastest way to do the pull ups, push ups and squats?

Comment #169 - Posted by: Jake at January 29, 2014 5:08 PM

57:00 Rx'd. Vest

Comment #170 - Posted by: Sergio at January 29, 2014 5:13 PM

Murph 39.54, Cindy style, no vest and informed afterwards that the "mile" course was 200m short, so no 4+ min PR. One hell of a good test. 23.26 for the pull-ups pushups squats

Comment #171 - Posted by: Apolloswabbie 72" 195# 49 at January 29, 2014 5:14 PM

Jake #142 - faster Cindy style

Comment #172 - Posted by: Apolloswabbie 72" 195# 49 at January 29, 2014 5:15 PM

Definitely still new at Crossfit.

Cut in half

.5 Mile Run w/vest
50 Ring Pull Ups
100 Pushups
150 Squats
.5 Mile Run w/vest

28:50

Still a bit whooped from yesterdays WOD

Comment #173 - Posted by: Michael Kemp at January 29, 2014 5:21 PM

Him
1 mile
50, 100 (70/100 inclined), 150
1 mile
46:25

Her
1 mile
55 ring rows, 85 push up (15 strict, rest on knees), 150 squats
1 mile
48:34

Comment #174 - Posted by: Texas couple at January 29, 2014 5:26 PM

37M/195#/5'11"

Did "Murph" for the first time back on 11/28/13 w/o 20# vest in 43:15.

Rx'd tonight w/20# vest 41:57!!!!! PR Good day of Training!

Comment #175 - Posted by: dustin at January 29, 2014 5:26 PM

Was only half way through at the 40 minute mark so I had to call it quits or mess up my shoulders forcing push ups.

Comment #176 - Posted by: Price at January 29, 2014 5:31 PM

Joe Northside congrats on the PR!
Thanks Kevin C and Bill M, nice work on your parts!
Carole nice work also!
Impressive Glorybelle !

Comment #177 - Posted by: ChuckB 55/5'11"/155 at January 29, 2014 5:31 PM

M/23/185

First time murph in 52:50

Comment #178 - Posted by: James at January 29, 2014 5:32 PM

@ Jake
This was the first time I partitioned
10 rounds of
10/20/30
and I pr'd by 12 minutes
I felt I didn't have to take as long a break when I did 100, then 200, then 300.
I suck at running, so it is what it is
just my 2 cents.

Comment #179 - Posted by: Mike Andridge/43/5'8"/175 at January 29, 2014 5:34 PM

Coming from a fellow Sailor, Murph is one of my favorite workouts. His dedication to his team as well as the US Navy is Unmatched. HOOYAH Mike Murphy

Rx'd 55:29 in boots and utes

Comment #180 - Posted by: Brason at January 29, 2014 5:35 PM

43:15 rxd

Prev: 47: 50 about 8 months ago

Thank you for your service and sacrifice Lt Murphy.

Comment #181 - Posted by: hollyhog at January 29, 2014 5:39 PM

Coming from a fellow Sailor, Murph is one of my favorite workouts. His dedication to his team as well as the US Navy is unparalleled. HOOYAH Mike Murphy

Rx'd 55:29 with boots and utility trousers

Comment #182 - Posted by: Brason at January 29, 2014 5:39 PM

Warmup: a game of chess

WOD:
"Murph"

Slightly modified. No weight vest. All exercises were performed consecutively before moving on to the next exercise. Subbed six minute bike rides for the mile runs.

Six minutes of stationary bike
100 Pullups
200 Pushups
300 Squats
Six minutes of stationary bike

44:45

The only other time I did "Murph" was October of 2012 (with the mile runs). Time then was 57:52.

Comment #183 - Posted by: Suds at January 29, 2014 5:44 PM

M/28/5'11"/168

As RX'd no vest
48:06

Thank you to all of my brothers and sisters who sacrifice.

Comment #184 - Posted by: Adam B. at January 29, 2014 5:52 PM

PSC 55:00
sans vest

Comment #185 - Posted by: Sugar Land at January 29, 2014 5:55 PM

As rxd with 20lb vest
1:00:30
Did proper murph style 100 pulls then 200 pushes then onto 300 squats

Comment #186 - Posted by: Troy at January 29, 2014 5:59 PM

56:20

2K Row
100 pullups
200 pushups
300 squats
2k Row

10 sets of 10, 20, 30

Comment #187 - Posted by: tjheron m/50/68"/165 at January 29, 2014 5:59 PM

39:57. No vest. Tough day 15 degrees outside 25 degrees in garage. God bless Murph.

Comment #188 - Posted by: Jim K m/140/5'6"/38 at January 29, 2014 5:59 PM

1:08:32 RX'd without vest. partitioned at 2,4,6 for 50 rounds, had to partition secondary to pull-ups. Murph is pretty rough when your out of shape ,but at least I finished. The least I could do in his honor.

Comment #189 - Posted by: Diff M/44/5'10"/218 at January 29, 2014 6:07 PM

M/25/6'2"/215#

43:33 w/ 20# Vest

Comment #190 - Posted by: Spencer C. Hendel at January 29, 2014 6:08 PM

48.03 as rxd, no vest, no partition.

Ran outside in Woodstock, md... 16 degrees F with a breeze.

Dig deep. God rest Murph and his fam.

M/33/71"/175

Comment #191 - Posted by: Brad H at January 29, 2014 6:20 PM

M/34/6'1"/190

1:09:41 no vest

Completed each set of exercises before moving on
to the next set. I.E. Completed the x100 pull-ups before
moving on to x200 push ups.

Splits

1 mile run 7:12
x100 pull-ups 23:01
x200 push-ups 44:34
x300 squats 57:09
1 mile run 1:09:41

The last mile actually only took 8:40 but I had to
layer up for the 16 degree run and set up my phone
to calculate the distance.

Comment #192 - Posted by: NickName at January 29, 2014 6:25 PM

39:21
10 sets of 10/20/30

Comment #193 - Posted by: Marty/159/33/5'7" at January 29, 2014 6:32 PM

"Murph the Chief": run 1mile (tm@1deg), Chief 5 rds of AMRAP 3mins: 3 Hang Pwr Cleans@135#, 6 push ups, 9 squats + 1min rest each round, then run 1mile = 35:11 (6:40, 3rds+1rep, 4+3, 4+3, 4+2, 4+1, 8:01)

M/40/5'10”/160#

Comment #194 - Posted by: craig at January 29, 2014 6:38 PM

I suppose I was "Angie Style" as opposed to the
"Cindy Style" many of you opted for.

Comment #195 - Posted by: NickName at January 29, 2014 6:47 PM

@ChuckB, Kevin C and Carole, thank you, and nice work you all put forth today.

I anticipate some serious DOMS by Friday. Ha!

Comment #196 - Posted by: Glorybelle F/43/5'5/134 at January 29, 2014 6:48 PM

First murph

No vest
1 mile
20 rounds of 5-10-15
1 mile

59:44

Comment #197 - Posted by: Brent L at January 29, 2014 7:04 PM

Following crossfit.com for almost 2 months now and I think im finally getting the hang of it. Did the murph cindy style under 42mins because 8 had to wait for a pullup bar and walk up and down the stairs to run the treadmill. So I prolly got under 40 mins minus the bs. Anyway I feel its a strong time. Good wod.

Comment #198 - Posted by: Randy at January 29, 2014 7:16 PM

Half murph

mile
50 pull ups
100 push ups
150 squats
36:07

Comment #199 - Posted by: mg/M/65/158/5'6 at January 29, 2014 7:16 PM

No vest
Run 1 mile on treadmill - incline set at 2 degrees
75 PU, 150 push-ups, 225 squats partitioned Cindy style
Run 1 mile
38:41

Thank You LT Murphy.

Comment #200 - Posted by: NateA M/32/6'3"/205 at January 29, 2014 7:18 PM

36:55 no weighted vest.

Comment #201 - Posted by: Ed Junquet at January 29, 2014 7:19 PM

RIP Murph
50:40 with vest.
Looking forward to Memorial Day Murph.

Comment #202 - Posted by: BPemberton at January 29, 2014 7:26 PM

Soooo had a slight miscalculation in the distance of the first mile run and ended up running a 1 1/2 miles. Oops but in 10:32. No vest but partitioned the workout and did a true mile for the last and completed in 1hr and 16 min. Not too bad considering I just started back from a 3 month vacation 2 weeks ago. As an Iraq veteran R.I.P. Murph!!

Comment #203 - Posted by: David Barnard at January 29, 2014 7:43 PM

m/24/195#
CrossFit Andersen Guam
48:58 No vest

Comment #204 - Posted by: Brent Fallon at January 29, 2014 7:58 PM

Cfwu scaled: 3rnds: Samson stretch 10 ct each leg, 5 ohs with empty hands up, 5 straight leg situps, 5 25 lb good mornings, 3 pullups/chinups, 3 ring dips.
then
Elbow/pullup related injury, so 100 ring rows. 20 lb vest. 1:08:00.

Comment #205 - Posted by: J.Wood at January 29, 2014 8:05 PM

42.06 rx'd no vest

Comment #206 - Posted by: Jbs at January 29, 2014 8:06 PM

51:45 Rx - Angie Style with a 10 KG vest.

M/27/190#

Comment #207 - Posted by: David Selvaggio at January 29, 2014 8:15 PM

i made it in 60 min, no vest but the running with 2 plates of 10 lbs

Comment #208 - Posted by: Alucard at January 29, 2014 8:18 PM

Murph without vest
Broke sets into a funky Cindy type scheme
31:40

Humbled. Honored. Thankful
35/M/71/183

Comment #209 - Posted by: Josh at January 29, 2014 8:26 PM

Rx'd with the 20#
49:19

Comment #210 - Posted by: phill 37°21'41"N 118°23'43"W at January 29, 2014 8:31 PM

Rx'd with vest
49:18

Comment #211 - Posted by: Jake Kiddoo at January 29, 2014 8:34 PM

48.35 RX no vest

M/26/189/88

Comment #212 - Posted by: Kirby at January 29, 2014 8:45 PM

No vest

1 mile
20x cindy style 5-10-15
1 mile

59:44

Comment #213 - Posted by: Brent L at January 29, 2014 8:46 PM

Slugged my way through this one with a 30# pack for the first time - Thanks for your service and sacrifice, Lt. Murphy. Proud to have done this in your honor. God bless the Murphy family.

Comment #214 - Posted by: MorganW at January 29, 2014 8:54 PM

No vest murph
44:44
1st mile 7:49
26:57 pullpushsquat
9:01 2nd mile
0:55 travel time.

I'm beat

Comment #215 - Posted by: Rich at January 29, 2014 9:09 PM

No vest so i used a thick sweater
63:12
Heavily assisted pull ups
All else rx

Ouch!!

Comment #216 - Posted by: Wolfgang 6'3/250# at January 29, 2014 9:14 PM

Last few weeks in Afghanistan, seems like a fitting WOD.

Did this with my plate carrier w/ front/back plates, half combat load of 5.56, and a medkit (22.8lbs). Hand tore on the last set of pullups (I did 10/20/30 sets). First mile 7:13, second 7:40.

Couldn't find a happy medium between the body armor being too loose and too tight.

54:46 RX'd

Comment #217 - Posted by: Bryan at January 29, 2014 9:15 PM

Did the thruster/SDLHP WOD, grabbed a rest, then decided to hit Murph. Had to row, soft body armor: 49:15.

Comment #218 - Posted by: Burk at January 29, 2014 9:38 PM

First "Murph": 59:30
Subbed 1500m row for the mile runs. no vest
was pretty proud of of my time until i read some of the other times. for those of you in the 30s... You're AWESOME! One big accomplishment i overcame today was finally learning to "kip" the pull ups!

1500m row
20 Pull ups
50 push ups
100 squats
30 pull ups
50 push ups
100 squats
50 pull ups
50 push ups
100 squats
50 push ups
1500m row

Comment #219 - Posted by: Travis at January 29, 2014 9:46 PM

28:12 as rx'd(PR)
no vest
ran on treadmill at 10
20 rounds of 5,10,15

Comment #220 - Posted by: MAGNUS 28/5'8"/155 at January 29, 2014 10:14 PM

Half Murph: 36:00

Been out for a few months and felt like walking this weekend.

RIP Murph - can't honor you enough...

Comment #221 - Posted by: Calculator at January 29, 2014 10:22 PM

m/42/190#

Did this today due to pre-season training last night.

Rx 47:24 no vest

Squats and run were brutal after sprint work the night before... lots of room for improvement.

Comment #222 - Posted by: Alojz at January 29, 2014 11:36 PM

first time doing murph with weight, used a 10lb vest.

39:26

next time i will attempt Rx

m/30/74kg/1.73m

Comment #223 - Posted by: ady992 at January 29, 2014 11:50 PM

Attempted Murph yesterday.

Ran 1 mile
52 Pull ups
104 Press ups
156 Squats
Ran 1 mile

56 minutes.

Got to just over halfway on the pull ups then a class was starting in the part of the gym were pull ups are possible, don't think I'd have last many more anyway.

Not bad for someone weighing in at 118kg in my opinion!

Comment #224 - Posted by: Big Red at January 30, 2014 1:05 AM

27:50 without the vest

Comment #225 - Posted by: Tobias at January 30, 2014 2:01 AM

if we're going to continue to post hero wods, we should continue to post their picture and the story of their sacrifice. It just seems fitting.

Comment #226 - Posted by: jim at January 30, 2014 4:21 AM

45:13, no vest/armor

Comment #227 - Posted by: Nate at January 30, 2014 4:24 AM

42:25, no partitions and on treadmill. Much improved from last year of 52 min. Great workout.

Comment #228 - Posted by: Scott at January 30, 2014 4:32 AM

first time doing Murph with weight, used a 10lb vest

39:26

next time will do it Rx

m/30/74kg/1.73m

Comment #229 - Posted by: ady992 at January 30, 2014 4:45 AM

No vest, treadmill at 2 degrees..50 minutes..2nd mile was tough but pushed through for Murph..RIP brother

Comment #230 - Posted by: Gary Perna at January 30, 2014 5:01 AM

It was an honor to do "Murph". Thank you to all our fallen heroes.

Comment #231 - Posted by: Darrin at January 30, 2014 5:29 AM

45:00
No vest, 27F outside (only place to do run and pullups), did PUs et.al. Cindy style. This was my first WOD that had a Pack scaling different from Rx'd that I decided NOT to scale; I thought it fitting to do the full Murph.

Comment #232 - Posted by: Dave H (M/38/5'8"/148) at January 30, 2014 5:41 AM

Pack Scaled:

Half Murph
1/2 Mile Run
50 Pull Ups
100 Push Ups
150 Squats
1/2 Mile Run

30:55

Comment #233 - Posted by: batman24 at January 30, 2014 5:55 AM

44:53 no vest

Comment #234 - Posted by: Koen at January 30, 2014 6:09 AM

25:28- 1/2 mile run, 20x5-10-15, 1/2 mile run, no vest, 10 degree weather in PA

Comment #235 - Posted by: michael at January 30, 2014 6:15 AM

M/57

40:23 - no vest, partition

Comment #236 - Posted by: Tony at January 30, 2014 6:24 AM

41:36
first time doing this workout. hope to improve next time to get under 40 min.

Comment #237 - Posted by: Andreas at January 30, 2014 6:25 AM

F/15/5'3" 105
33:43 no vest
An honor to do Murph today

Comment #238 - Posted by: Rylee Owen at January 30, 2014 7:40 AM

Ran out of time, could not complete the final 1 mile run

34:45, Cindy style, vestless

Comment #239 - Posted by: Silas (M/28/6'/175) at January 30, 2014 7:55 AM

47:50 w/o vest, front loaded some of the reps and then finished with Cindy rep scheme.

Elizabeth yesterday in 8:36 (power cleans)

Thanks Murph

Comment #240 - Posted by: JFM at January 30, 2014 8:32 AM

Joe Northside, looking forward to seeing your Murph time. Working about 2 weeks behind on the main site. I am borrowing a lot of your scaling, thanks for that. Just wanted to give you a shout out andd acknowledge you. Good luck with Murph.

Comment #241 - Posted by: JP,M.A. M/51/69.5"/195 lbs at January 30, 2014 8:55 AM

31:18 - with a 20lb vest - Rx'd

Comment #242 - Posted by: Austin Malleolo at January 30, 2014 9:44 AM

39:14
The pain we endure during this WOD is nothing compared to the pain Mike and his family have gone through. What an awesome community we have to honor our fallen.

Comment #243 - Posted by: Andrew at January 30, 2014 9:45 AM

Rx'd 42:00 (estimate,watch stopped for a bit)

Comment #244 - Posted by: jlg/52/175/5'10 at January 30, 2014 10:16 AM

1 mi run
50 pullups (assisted)
100 pushups
150 squates
1 mi run

39:30

F/45/144/5'3"

Comment #245 - Posted by: DRE at January 30, 2014 10:43 AM

1 mi run
50 pullups (assisted)
100 pushups
150 squates
1 mi run

39:30

F/45/144/5'3"

Comment #246 - Posted by: DRE at January 30, 2014 10:44 AM

@Jim 225,

Click on the blue 'Murph'. Brings you to original post. Same with all "Hero" WODs.

Comment #247 - Posted by: bingo at January 30, 2014 10:44 AM

first time completing the WOD with weight, used 10lb vest.

39:26

next time will attempt Rx

m/30/74kg/1.73m

Comment #248 - Posted by: ady992 at January 30, 2014 11:07 AM

39:26 with 10lb vest

Comment #249 - Posted by: ady992 at January 30, 2014 11:08 AM

Bingo, I have no idea who you are, but I appreciate each and every post. Thanks for taking the time to write well, and clearly. Your insights are gold to this inexperienced Crossfitter. Thanks.

Comment #250 - Posted by: Daggs at January 30, 2014 11:13 AM

44:00

Comment #251 - Posted by: myles456 at January 30, 2014 11:31 AM

1600m row
100 pull ups
200 push ups
300 squats
1600m row
29:13

Comment #252 - Posted by: Matt B at January 30, 2014 11:35 AM

3 Mile Run....
21:21
Then
5 Rounds
6 PullUps
10 PushUps
15 Back Extensions
8:49
Then
50 PushUps

Comment #253 - Posted by: dyagg at January 30, 2014 11:40 AM

Completed Thurs 1-30
"Murph"
1 mile elliptical
10/20/30 10 rds
1 mile elliptical
blue band on the pull ups, no vest
42:20

Laura f/51/5'7/155

Comment #254 - Posted by: power-girl at January 30, 2014 11:44 AM

Had to do this today, as the gym was closed yesterday due to snow! Was stuck at home by myself so yesterday in Mike Murphy's honor I re-read Lone Survivor... amazing book :)

Today did Murph as Rx'd (but without weight vest)
'Cindy style' (20 x 5 pullups/10 pushups/15 squats)

Time: 43:45

First time ever doing this workout... so pretty happy with it! Next goal is to break 40 minutes... which I believe I can do when my calves don't feel like they are ready to snap (from double unders a few days ago). The mile runs killed me... 1st one was 8:16 and second was 8:40. Usual mile pace is 6:45.

Comment #255 - Posted by: Jill/F/5'2/100 lbs at January 30, 2014 11:49 AM

This Wod had me excited so I pushed to the point where I physically couldn't complete the work to finish. Body seized up and nearly passed out. Great Wod.

Comment #256 - Posted by: david newton at January 30, 2014 11:53 AM

M/56/6'2"/190
44.58
I bought a load-bearing vest from the Army-Navy store, loaded it up with bird shot in little bags. Snug up the straps and it is a great vest!

Comment #257 - Posted by: Stubs at January 30, 2014 12:00 PM

scaled to 6 of 10 sets of:
- 10 pull ups
- 20 push ups
- 30 squats

No running; left knee swells anytime I run and gym was closed so no rowing sub available.
21:25

Comment #258 - Posted by: Eric Dronen at January 30, 2014 12:16 PM

36:23 20 lbs vest

Comment #259 - Posted by: amped M/39/215/6' at January 30, 2014 12:19 PM

m/44/162

As rx'd w/ 20 + vest
50:36

RIP LT Murphy, and thank you.

Comment #260 - Posted by: Seth H. at January 30, 2014 12:30 PM

28:37

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

Comment #261 - Posted by: Eric at January 30, 2014 12:45 PM

1/2 mile Run

Scaled to Puppies in 5 sets:
35 Pull-ups (7/7/7/7/7)
70 Push-ups (14/14/14/14/14)
120 Squats (24/24/24/2/24)

1/2 mile Run

25:47

Comment #262 - Posted by: pixxelchick at January 30, 2014 12:59 PM

This is hard for me cold windy no excuses .Time 51:24

Comment #263 - Posted by: Bobby Burkeen at January 30, 2014 1:15 PM

25M/6'1"/220
Rxd
38:33
Cindy style 5/10/15 x 20 rds
Psyched to get a sub 40 time first try! Vest next time for sure!
RIP and thank you Lt. Murphy for the motivation when i wanted to quit!

Comment #264 - Posted by: Jeff B at January 30, 2014 1:28 PM

1.5 km row
20 rounds of "Cindy"
1.5 km row

31:42

Comment #265 - Posted by: Thomas at January 30, 2014 1:29 PM

1 610m row
10 rounds:
10 pullups
20 pushups
30 squats
1 610m row

32:19

Comment #266 - Posted by: Tormod at January 30, 2014 1:37 PM

Stuck at home with two napping kids.
Subbed
100 burpees
100 pull ups
200 push ups
300 squats
100 burpees
38:36
Second round of burpees was a killer.

Comment #267 - Posted by: Dave at January 30, 2014 1:38 PM

47:36

SWEAT AND DROOL EVERY WHERE! LOL, SRY LADIES

Comment #268 - Posted by: Christopher Dudley 28/5'9/230 at January 30, 2014 2:12 PM

Compare to:
111111 - 48:13
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 - 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 #269 - Posted by: B. Rhaly at January 30, 2014 2:19 PM

47:08
Finally did it under 50 min!
Love this workout.

Comment #270 - Posted by: Brad/6'4"/200/m/33 at January 30, 2014 2:51 PM

I know I'm a day behind. The thruster/sumo WOD smoked me this week. I was going to sandbag this one until I read Bingo's post. It's been at least 5 years since I last did Murph. Thanks Bingo, for reminding me why we honor our heroes with their own WODS.

Carrying 40 lbs around the middle....so no vest yet.

Half Murph, Cindy style - 30:34

I WILL lose this weight!

M/42/5'10"/206

Comment #271 - Posted by: OldMarine at January 30, 2014 3:12 PM

44'24" without a vest

Comment #272 - Posted by: Bruno N. at January 30, 2014 4:17 PM

Dropped 25 push-ups from the total, and no vest.

44:08

Thanks all

Comment #273 - Posted by: mikeyb m/53/178 at January 30, 2014 4:39 PM

45:00 no vest accidentally thought it was all in order

Comment #274 - Posted by: Derek W. 23/5'8"/160lb at January 30, 2014 4:44 PM

Did this WOD today. Got a day behind but took the rest day off. This one was by far the most intense but Rx'd at 57:05

Comment #275 - Posted by: Cameron Hall at January 30, 2014 4:49 PM

45:38, 8 minute PR from about 6 months ago. No vest. RIP Brother.

Comment #276 - Posted by: PK 46/74"/205#/m at January 30, 2014 4:57 PM

No vest as rx'd 34:15. RIP Sir.

Comment #277 - Posted by: Kurt M/40/190 at January 30, 2014 5:18 PM

wow Austin, amazing time sir!

Comment #278 - Posted by: nick in sydney at January 30, 2014 5:33 PM

No vest
Cindy style
39:13 (PR)
M/31/5'6"/185

Comment #279 - Posted by: McNerney at January 30, 2014 5:45 PM

F/127/35

42:26 (without weight vest)

R.I.P Murph. Thank you.

Comment #280 - Posted by: Denise Thomas at January 30, 2014 5:54 PM

Did Murph with my 14 yr old son. We both RX'd with the 20lbs vest. Proud of him for using the vest. 20lbs is a lot for a 130lbs boy.

33:43 me
49:35 my son

Both did Cindy style.

Comment #281 - Posted by: Brent Amey at January 30, 2014 6:36 PM

43/M/6'0"/210

40:42 as RX'D

Comment #282 - Posted by: SUKE at January 30, 2014 7:26 PM

First MURPH ever - 53 minutes.

Comment #283 - Posted by: Basher at January 30, 2014 8:27 PM

34/184/5'8"
37:55 w/vest
RIP SEALs

Comment #284 - Posted by: Mills at January 30, 2014 9:37 PM

47.12 withoutweight vest)

Comment #285 - Posted by: carl-johan /29/175cm/91kg at January 30, 2014 10:54 PM

First Murph
don't have a vest / can't kip so mostly strict pull ups
54:34 Rx

Comment #286 - Posted by: Jay m/22/5'9"/175 at January 30, 2014 10:56 PM

47:36

No vest

Comment #287 - Posted by: Brett (25/M/188cm/79kg) at January 31, 2014 12:00 AM

Treadmill. No vest.

39.01

Comment #288 - Posted by: TJO 46/185 at January 31, 2014 5:49 AM

28/m/6'4/212

54:30

Great workout! looking forward to improving next time

Comment #289 - Posted by: Bouts at January 31, 2014 6:16 AM

1:04 Rx (no vest)

First hero WOD performed.. really kicked my butt! got calf cramps during 2nd mile and had to stop several times and ended up walking. This was a good realization of where my fitness really is and how much room for improvement there is.

Comment #290 - Posted by: Robert - 30/m/5'10"/160# at January 31, 2014 6:50 AM

38:30 No vest

Comment #291 - Posted by: JR/44/5'11''/190 at January 31, 2014 7:38 AM

No vest. Done in my Garage and ran outside in the rain. It was the first time I have done this workout. I love it! I could have gone harder on the runs. I broke it up by doing 20 pull-up/40 push up/60 squats. The last round I was taking to many rests due to losing my push ups. I should have borken up into small reps or knock out some squats when I'm waiting for my arms to rest.

I will get this in under 40 mins by my next birthday!

RIP Murph.

47:55:36
M/30/5'9"/215lbs

Comment #292 - Posted by: David Bagacina at January 31, 2014 8:11 AM

M/34/5'7"/168
RX with 21.5lb vest 34:44

Comment #293 - Posted by: Mark Salzman at January 31, 2014 8:14 AM

M/6'/180/180/42
Rx'd 43:20
I broke 40 min. last time. I'm blaming this slower time on yesterday's wod inducing a bit of leg fatigue. haha

Comment #294 - Posted by: Joad at January 31, 2014 10:42 AM

43:16

Comment #295 - Posted by: Pacers at January 31, 2014 10:56 AM

First hero workout and it was an honor. To be honest, I'm just glad I finished it. Went to our neighborhood workout room and of course there was a lady on the treadmill, so I ran outside in shorts and a t-shirt in the cold. Still plenty of ice on the road, but on the second mile I could've cared less about the ice.

Rx'd minus the vest.

43:34

Partitioned the middle as follows:

20 Sets:

5 Pullups
10 Pushups
15 Squats

That was one of the best workouts of my life. Rest in Peace Murph. Thank you for your sacrifice and your service.

Comment #296 - Posted by: Trent M. 34/M/5'10"/175 at January 31, 2014 11:01 AM

Did murph last week so changed all moves but kept reps the same.

1 mile row
100 thrusters (20kg bar)
200 sit ups
300 walking lunges
1 mile row.

Absolutely revolting.

43:50

Comment #297 - Posted by: Emma G at January 31, 2014 11:11 AM

36:49

Cindy style.
1600m rows.
No weight.

Comment #298 - Posted by: Craig Beveridge 39/M/5'11/210 at January 31, 2014 11:54 AM

Last day deployed in Kuwait. Full ACU with IOTV (body vest).

Murph as Rx 49:39

God bless

Comment #299 - Posted by: Joe at January 31, 2014 12:19 PM

31:42 No vest Cindy Style. I am new to crossfit I have been going at it for about 2 months. What´s a good time for this hero wod? (without the vest).

Anybody from Venezuela out there?

Comment #300 - Posted by: Alfredo at January 31, 2014 12:44 PM

10 rounds 10,20,30 no vest
Mile 1 - 7:48 Mile 2 - 8:40

45:29

Comment #301 - Posted by: DLong M/38/5'10"/185 at January 31, 2014 12:46 PM

1/31/13 - PR!! 38.19 50/100/150. runs under 7 and under 8.

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 #302 - Posted by: JonNYC xfit since 6/08 45/M/175/5'11" at January 31, 2014 1:16 PM

52:12, unweighted.

Finished the last set of squats at 45, and I thought sure I could nail it within the 50 min mark, but holy hell that last mile is rough.

I always see working out as my personal reflection time, and Murph is one of the best for that. Just me, the bar, and the deck.. I thought about his struggle, about how much my legs are screaming, and about how lucky I am to be able to feel that pain. The hero WODs are such a humbling experience.

Comment #303 - Posted by: DAVE! at January 31, 2014 1:21 PM

1 mile run
20 rounds of Cindy
1 mile run

48:49

Did all knee push ups today. No vest


Comment #304 - Posted by: Suzanne at January 31, 2014 1:29 PM

first ever murph.
39:02 rx'd
cold weather and snowy sidewalks... grr

Comment #305 - Posted by: Josh/20/176/5'6" at January 31, 2014 1:34 PM

43/M

As Px'ed: 1:04:21

Comment #306 - Posted by: Mark R. at January 31, 2014 2:19 PM

58:57 w/o vest vs
55:00 only did .25 of 2nd mile 11/14/11
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.

m/57/5'11"/179

Comment #307 - Posted by: kevin o at January 31, 2014 5:27 PM

49:40

Comment #308 - Posted by: Murph99 M/39/190/5'10" at February 1, 2014 4:50 AM

M/41/179cm/93kg.

For time.
Run 800m
Then 10 rounds of:
5 assisted pullups.
10 pushups.
15 squats.
Then Run 800m.

22:02

Comment #309 - Posted by: Jose-Luis Morales at February 1, 2014 5:53 AM

60:44 as rx'd
Had to walk over half of the second mile due to hamstring cramps. RIP Murph.

Comment #310 - Posted by: Rowan M/5'5"/150/49 at February 1, 2014 7:11 AM

33.59 no vest cindy style

Thanks Murph, we will remember

Comment #311 - Posted by: Nathan 165#/5'9"/m/1979 at February 1, 2014 10:30 AM

It always dumps rain when I honor Murph and it always mean more some how.

1:13

Comment #312 - Posted by: Don Appleman at February 1, 2014 10:58 AM

42:10 rx,d

Comment #313 - Posted by: Jerime at February 1, 2014 11:20 AM

46:49, no vest

partitioned into 10 double Cindys...much faster than Angie style.

130525: 55:57, no partitioning

Murph, as always an honor to honor your sacrifice and that of your team.

Comment #314 - Posted by: Jim R. 51/5'8"/160 at February 1, 2014 11:43 AM

M/44/5'8"/174

As RXd in 33:20 (40 second PR! No vest)

Comment #315 - Posted by: Jon Craig at February 1, 2014 12:16 PM


31:36 as rxed wo vest Cindy style

RIP Murph and God bless your family

Comment #316 - Posted by: Kevin McClellan 52 at February 1, 2014 12:48 PM

First timer
53:41 Cindy style no vest

Comment #317 - Posted by: Brian M/48/68"/153 Ponte Vedra, FL at February 1, 2014 1:10 PM

No vest, otherwise RX
Calisthenics partitioned over 20 rounds.

Last April, I scored [43:16], today dropped that to [39:42]. I consider that a significant improvement.
In your honor, Lieutenant Murphy

Comment #318 - Posted by: Windlord at February 1, 2014 1:11 PM

Murph
60:49
Partitioned 5/10/15

Comment #319 - Posted by: D.S. F 52/5'6/117 at February 1, 2014 1:33 PM

M/35/6'1"/190lb

As rx'd (no vest)

32:10

Comment #320 - Posted by: Joel Pitney at February 1, 2014 2:33 PM

42:25

Comment #321 - Posted by: hillbilly M/31/5'11"/180 at February 1, 2014 4:36 PM

Wow.
1/2 murph
Ran .5 mile
50pull ups
100 push-ups
150 squats
Ran .5 miles.. 21:38
Me and the wife!!
Felt great too!

Comment #322 - Posted by: Chad d at February 1, 2014 4:46 PM

Finally had time to do this today.
59:23 could have been faster but did it with my 13
year old daughter who has just started crossfit kids. She finished in about 1 hour 30 mins. but she did it. Proud of her but even better she's proud of herself. When she saw the workout, thought she'd never finish. She did it!

Comment #323 - Posted by: Tina at February 2, 2014 6:28 PM

M/36/6'3"/200
42:01 @ 20lbs vest
Prev:
25lb Vest
44:20

Comment #324 - Posted by: Ben S at February 2, 2014 7:35 PM

M/32/178

Partitioned 5/10/15
Scaled the 2nd mile to 200 DUs

41:15

Comment #325 - Posted by: Denis Galkin at February 2, 2014 11:30 PM

M-48-172cm/86kg
Only got to this this morning Melbourne time,.
Performed in hotel gym
Treadmill running each end
Partitioned WOD - 15/10/5 x 20 sets
39.17
First time have done Murph.....great WOD...Thanks

Comment #326 - Posted by: Haydo Downunder at February 2, 2014 11:45 PM

M/27/145

28:15
Ran at 9mph on a treadmill and partitioned it in 10 rounds of 10/20/30.

Comment #327 - Posted by: Alex G at February 3, 2014 5:59 AM

52:38
1 mile
100 assisted pull-ups
200 push-ups Rx'd
300 squats Rx'd
1 mile
about a month and a half in to crossfit

Comment #328 - Posted by: Apodigo at February 3, 2014 7:50 AM

1 mile Run
100 Pull-ups assisted
200 Push-ups- Rx'd
300 Squats Rx'd
1 mile Run
time 52:38
about a month and half into cross fit

Comment #329 - Posted by: Apodigo at February 3, 2014 7:52 AM

First timer...just heard about this wod and couldn't wait to give myself the challenge.
M/47/5'10/170
Cindy Style 10/20/30 x10
No vest
38:22

Comment #330 - Posted by: B at February 3, 2014 8:25 AM

No run considering the snow was piled high and it was apparently -17 degrees out. We let the kids split up the three exercises however they wanted.

Knees unless otherwise noted

EP 25:50 (g)
Elizabeth 21:05
Jacqueline 21:11
Ricky 20:37 (sg)
Pudge 20:41 (sg)
Katie 26:47 (sb)
JZ 20:58 as rx'd
Tara 27:42 (g)
David 32:42 Murph as rx'd
Mama V 26:20 (g)
Jason 41:02 - Murph (knees on round 15)
Aaron 28:47 (sg)
Bubs 20:49 (sb)
Erin Kav 23:45 (bl)
Megan 26:00 (bl)
Alison 25:01 (b)
Connor 22:05 (sg)
James 120/160/270 (in 20 minutes)
Ryan 10:17 (half)
Erika 11:49 (40-80-120 reps)
Master P 23:23 (bl)
Collin 14:40 (in-season)
Carter 117/143/208 (b/15 minutes)
Jada 90/71/60 (ring/15 minutes)
Crystal 23:10 (bl)
Amy 27:02 (one arm pull/one arm press)
Kyle 24:22 (ring)
Mrs. Carey 27:42 (g)
Wendy 33:20 (ring)
Aaron S 29:15 (sb)
Elizabeth 21:50

Comment #331 - Posted by: Champions Club at February 3, 2014 10:00 AM

Semper Fi Murph.
First pullups and push ups since hand surgery 6 weeks ago, so scaled to
1 mile run
12 Cindy rounds
1 mile run
33:19

Comment #332 - Posted by: ScottMacArthur at February 3, 2014 11:42 AM

1:08:45 rx

Did after four days camping in the bush. First kipping pull-ups since November. Forgot to partition until 100 pull-ups and 50 push-ups in, then 25 sq 10 Pushups rounds. Treadmill on 2% incline, no vest...what a whiner eh?

Comment #333 - Posted by: Gfunk m/35/72/205 at February 3, 2014 12:30 PM

43:28 with 20 lb vest on

Comment #334 - Posted by: jeremy probasco at February 3, 2014 3:33 PM

M/37/5'4"/145lbs
No vest
32:55

Comment #335 - Posted by: Matt Burritt at February 3, 2014 4:21 PM

33.33 Min with out the vest

Comment #336 - Posted by: Daniel Mejia at February 3, 2014 6:16 PM

53/m/190

Rx. 1:02:12 WADR

Comment #337 - Posted by: denob at February 3, 2014 8:38 PM

M/26/6'/190

42:10, no vest

Comment #338 - Posted by: Tim at February 4, 2014 10:09 AM

64:06
Firsts time murph
20lb vest on run and squats
80lb assisted pull up
Knee push up after first 30

Comment #339 - Posted by: Greg at February 5, 2014 8:22 AM

First time doing this WOD it was awesome GOD BLESS MURPHY and his family

As Rx'd with 36.5 lb vest
1 mi 9:06
100 pull ups 7:42
200 push ups 7:04
300 squats 9:50
1 mi run 11:13
Total 44:53

Comment #340 - Posted by: Alex at February 5, 2014 5:44 PM

27:52
Partitioned Cindy style, 5-10-15 x 20 RDS.

Comment #341 - Posted by: ART/M45/5'5"/150 at February 6, 2014 2:46 AM

SEMPER FI!

Comment #342 - Posted by: ART/M45/5'5"/150 at February 6, 2014 2:47 AM

Whoops, meant 37:52..was delerious!

Comment #343 - Posted by: ART/M45/5'5"/150 at February 6, 2014 3:15 AM

55 mins

True
25 pull ups
100 push ups
300 squats

Scaled the rest
Hurt

Comment #344 - Posted by: Ramsey at February 7, 2014 4:00 AM

40:14 w/20lb vest

Comment #345 - Posted by: Kevin: M/42/195/6' at February 7, 2014 2:11 PM

Didn't do this WOD today, but all time best of 26:37 w/no vest. Partitioned 10-20-30 on pull-ups, pushups, squats (10 rounds). Did it the day after watching "Lone Survivor," so felt pretty motivated! Without a doubt my favorite WOD, has a lot to do with the man who it is named after! Would love to try it with the vest if I can find one.

Comment #346 - Posted by: Dillon Youngman at February 7, 2014 7:33 PM

did 48:56 with a backpack holding 10 lb plate. did the exercise Cindy style....was hoping for better time...

Comment #347 - Posted by: J.P./MA/69.5"/195/51/M at February 9, 2014 5:11 PM

as Rx'd w/o vest: 56 min

no partitioning

Comment #348 - Posted by: Kendall C. at February 10, 2014 10:17 AM

M/43/90k
40.48 without weighted vest once I get under 40
The vest goes on as a former soldier I always think of the friends I lost when I do a hero work out keep these going crossfit will do this one again till I get under 40

Comment #349 - Posted by: Tadger at February 10, 2014 3:51 PM

M/54/154/1-1-06

1/2 "Murph" with row.

19:57

Done as always with humble thanks and a heavy heart.

Comment #350 - Posted by: bingo at February 13, 2014 5:25 PM

m/40/5'9/184
WU-Martone mobility, squats, pushups, situps so I could get to work on a Saturday.
37:59 at Clubworx
Partitioned Cindy style. Accidentally hit reset button right after WOD so didn't get splits. Good job pushing on last 400 & gymnastics portion of WOD overall. Pretty steady on squats. Pushups unbr, thankfully.

Comment #351 - Posted by: jrm at February 13, 2014 6:14 PM

m/40/5'9/184
WU-Martone mobility, squats, pushups, situps so I could get to work on a Saturday.
37:59 at Clubworx
Partitioned Cindy style. Accidentally hit reset button right after WOD so didn't get splits. Good job pushing on last 400 & gymnastics portion of WOD overall. Pretty steady on squats. Pushups unbr, thankfully.
11/11/11: m/38/5'9/181
CFWU-2. Reg 1st. HSPU 2nd. Superman. Burgener. DU.
37:56
12/31/10: 37:25-PR
Runs on TM. Partioned WOD Cindy style.

Comment #352 - Posted by: jrm at February 13, 2014 6:16 PM

To be combined with last post. Kept getting caught in filter.
3/17/10: 38:27
3/17/09: 47:33
1/1/09: 41:01
8/25/08: 43:16

Comment #353 - Posted by: jrm at February 14, 2014 5:26 PM

RIP Murph

First time doing Murph
59:30, no vest
1240 calories

Comment #354 - Posted by: Steve at February 21, 2014 7:03 AM

29:15

rx no vest

Comment #355 - Posted by: savetheh at March 4, 2014 5:39 PM

31:38 rx'd
6:36 mile 1
17:45 - 20 rounds 5, 10, 15
7:17 mile 2

Comment #356 - Posted by: Justin M/27/5'8"/144 at March 5, 2014 4:15 PM

no vest
runs on treadmill
strict chinups

in one hour got up to 0.22 miles on the second run

m/43/5'8/237

Comment #357 - Posted by: phat boi at March 7, 2014 12:38 PM

43:15
No vest
Cindy style

Comment #358 - Posted by: JAM15 at April 16, 2014 5:48 PM

Done @ WSU for father’s weekend with Julie. Didn’t keep time.

Comment #359 - Posted by: Doug at October 30, 2014 6:19 PM
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