CrossFit | 200525
Monday

200525

Workout of the Day

107

Inactivity Caused by COVID-19 Lockdowns Risks Chronic Disease Spike

2

“Low levels of physical activity put adults at increased risk of chronic diseases like obesity, cardiovascular disease and stroke which are also potential risk factors for more severe complications if someone develops COVID-19. It is concerning that in the mid to long term, multiple lockdowns might lead to prolonged periods of low physical activity which could increase the size of the population that is most vulnerable to severe complications from COVID-19.”

Read the article Inactivity Caused by COVID-19 Lockdowns Risks Chronic Disease Spike

Comments on 200525

110 Comments

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Manchild Manchild
November 21st, 2020 at 11:04 pm
Commented on: 200525

Coe, but subbed 10 rounds for time of:

35# dumbbell thruster, 5 reps

10 push-ups on dip machine w/feet on bench


12:21

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Kury Akin
September 30th, 2020 at 2:18 pm
Commented on: 200525

Griff 11:47

Run 800 meters

Run 400 meters backwards

Run 800 meters

Run 400 meters backwards

10:51 PB 31.05.14

(edited)
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Clint Michael
July 15th, 2020 at 12:47 pm
Commented on: 200525

DG

5 rounds plus 8 reps

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Cy Azizi
June 19th, 2020 at 3:05 pm
Commented on: 200525

Murph first time. Body weight. 56:26

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Shawn Hakimi
June 17th, 2020 at 2:08 pm
Commented on: 200525

'Griff'


13:15 Rx'd; not a PR :(

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Jeff Chalfant
June 15th, 2020 at 11:14 pm
Commented on: 200525

300 squats unbroken. Untimed. 1 breath per rep. No warmup. Felt it most in the feet —probably because I didn’t warm up.




179/41/69”

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David Swicegood
June 2nd, 2020 at 9:34 pm
Commented on: 200525

JT

21-15-9 reps for time of:

Handstand push-ups

Ring dips

Push-ups


HSPU to 1/2. Chair dips. Knee pushups. 8:40

Comment URL copied!
Ruthie Lloyd
May 29th, 2020 at 2:00 pm
Commented on: 200525

Lumberjack @ 50%:

10 reps of each; 200m runs

DL, 115#

KBS, 1 pood

OHS, 65#

burpees

kipping pull-ups

24" box jumps

DB squat cleans, 20#DBs

17:57

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R Albers
May 28th, 2020 at 4:09 pm
Commented on: 200525

"EOD 136" -31:16

We remember... Thank you heros!


Scaled and alone: (total reps 136)

Front sqt 16 @95#

DB swing 16 @45#

OTB burpee x16

400m run

Hang pwr clean 16 @95#

DB press 16 @45#

OTB burpees x16

400m run

C2B pull ups x16

Box jumps 24in x16

OTB burpees x16

400m run

Push ups x16

Pendlay row 16x @95#

OTB burpees x16

400m run

See WODwell-https://wodwell.com/wod/eod-133/


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Myles Lance
May 27th, 2020 at 3:06 pm
Commented on: 200525

DT

12:26

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Clark Perez
May 26th, 2020 at 11:54 pm
Commented on: 200525

Nate

AMRAP 20 minutes

2 Muscle-ups

4 Handstand Push-ups

8 2-Pood Kettlebell swings


13 rounds + 2 muscle ups

First time doing muscle ups and HSPU in a WOD. Felt like a PR!

Comment URL copied!
Kisa Tiller
May 26th, 2020 at 9:16 pm
Commented on: 200525

May 25

Hubby 25 : Rx Murph 58 min

Wifey 31 : First HERO. Bert 33.07 (400m run/walk 20/30/40/50/40/30/20 modified burpees)

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Grant Shymske
May 26th, 2020 at 9:03 pm
Commented on: Course Photos | May 18-24, 2020

Great to see the Kids webinar packed!

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Grant Shymske
May 26th, 2020 at 9:00 pm
Commented on: Inactivity Caused by COVID-19 Lockdowns Risks Chronic Disease Spike

A potential vicious cycle, let's get out ahead of this thing.

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Tyler Hass
May 27th, 2020 at 3:59 am

That's a good point. If people were more healthy going into this crisis, we might not have a crisis.


A few smart device manufacturers have published data on fitness post-Covid. The data doesn't represent the average person, though, since these are people who own fitness watches.


Garmin data reveals how the world is working out during the lockdown

Walking and activity is down, but walking workouts are up. Indoor cycling and cardio training is up.


Withings data suggests coronavirus lockdown isn’t negatively affecting physical health


“…in the U.S., only 37% of people have gained more than a pound, with the average U.S. weight gain at only .21 pounds (.095 kg).” That’s basically a good bowel movement, so I’m not too worried on that one.

They report daily steps have decreased only 7% nationally, more in NY. It’s actually increased in some places. I’m seeing more people outside jogging in SoCal than normal.


And according to Fitbit people are getting 17 more minutes of sleep at night. Not me…

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Alexandr Glazkov
May 26th, 2020 at 7:14 pm
Commented on: 200525

Murph

1600 метров бег

20 кругов:

5 подтягиваний

10 отжиманий

15 приседаний

1600 метров бег

без жилета

Итого: 55 min 22 sec

Comment URL copied!
Micah Turgeon
May 26th, 2020 at 6:47 pm
Commented on: 200525

Randy

75 Power Snatches at 75 lb


6:50

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Alex Pham
May 26th, 2020 at 5:02 pm
Commented on: 200525

Murph (20# vest)

54:30

Cindy style

(edited)
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Connor Chemelli
May 26th, 2020 at 4:09 pm
Commented on: 200525

Murph

1 mile

100 pull ups

200 push ups

300 squats

1 mile

everything with 20lbs. vest, in 51.41

(edited)
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J. Simons
May 26th, 2020 at 12:02 pm
Commented on: 200525

DT, 105 lbs, 13:51


Also for Oli.

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Erik Huber
May 26th, 2020 at 9:36 am
Commented on: 200525

1st EVER Murph!! (Partitioned 20rds of Cindy)

1mile run

20rds

5 pull-ups

10 pushups

15 squat

1 mile run


42:01


33M / 6’4” / 217lb

Comment URL copied!
Gianluca Polichetti
May 26th, 2020 at 8:29 am
Commented on: 200525

'Murph' 47'05'' with vest, partitioned.

1 mile run

20 rounds of

5 pull up

10 push up

15 squat

1 mile run

(edited)
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Geoffroy Castelnau
May 26th, 2020 at 6:47 am
Commented on: 200525

Loredo - 28:24

8 push-ups then 16 knee push-ups each round

Otherwise as Rx’d

M / 41yo / 176cm / 70kg

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Dmytro Novgorodskyi
May 26th, 2020 at 6:47 am
Commented on: 200525


I made a WOD "Murph" ! Instead of running I did 2km of row.

  1. 2000m Row
  2. 100 Pull Ups
  3. 200 Push Ups
  4. 300 Air Squat
  5. 2000 Row


My time cap 53`24"

Comment URL copied!
Nathan Channer
May 26th, 2020 at 4:35 am
Commented on: 200525

Murph, 1:44:12, vest partitioned 10/20/30

Never Forgotten.

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Bill Bowden
May 26th, 2020 at 4:11 am
Commented on: 200525

Murph. 63/M/5'9"/178 57:15 Rx w/Vest partitioned 5/10/15

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Paul Hawkins
May 26th, 2020 at 2:51 am
Commented on: 200525

The Chief

15 Rounds - 115#

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Randy Crooker
May 26th, 2020 at 2:05 am
Commented on: 200525

Murph - no vest

45:08

Partitioned Cindy style

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Ralph Keeley
May 26th, 2020 at 1:58 am
Commented on: 200525

M/34/6'/175#


Murph

46:13 with 20-lb. backpack (8:40 each run, 25 rounds of 4/8/12)

First time doing with extra load. 37:28 last year with no added weight.

Comment URL copied!
Anton Gross
May 26th, 2020 at 1:41 am
Commented on: 200525

M/46/137 lbs/ 5’-6”

As Rx but without a weighted vest.

i haven’t done a regular Murph in a very long time and my legs were super sore from a heavy FS x 10 workout two days ago and a ton of yardwork a 9 mile hike yesterday and 3 mile runs with the dog every morning.

i took the run easier than normal this morning and banged out Murph in the late morning before it got too hot outside. Perfect outdoor workout and a great workout to just zone out and think about things while grinding.

I talk to my father who passed away when I get into a longer WODs and when I’m pushing through the pain.

i thought about him in t he Navy. For him he was doing what he had to do and not being heroic and to me that is exactly what a hero does. He always trivialized that aspect of his life and I always thought more of him for that.

I completed the first mile in 7:20, then the 20 rounds of Cindy but I did 21 rounds because I was feeling like doing one more today completed those in 18:35, then the last mile in 7:25.

completed the WOD in 33:30. The first 1/4 or more of the last mile I was cramping and trying to loosen up and feel loose to run.

overall it felt better than I thought it would.

next time I’ll retest it with my best. Not even close to my best but a decent time and a good workout.

Comment URL copied!
Brian Coon
May 26th, 2020 at 1:35 am
Commented on: 200525

Murph--- 29:38

no vest & partitioned (Cindy)

M/51/175#

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Jim Rix
May 26th, 2020 at 2:09 am

That’s phenomenal. Nice job.

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Matt Jones
May 26th, 2020 at 1:11 am
Commented on: 200525

Murph, 20# weight vest, 5/10/15 rep scheme - 47:27

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Matthew Fahrenkopf
May 26th, 2020 at 1:06 am
Commented on: 200525

Murph

56:09, no vest


Thank you to all our military heroes and their families.

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Jeffrey Howard
May 26th, 2020 at 12:46 am
Commented on: 200525

M/24/5'8"/155lb

Live Long CrossFit

Mason, MI


"Murph"

1Mile Run

100 Pull-ups

200 Push-ups

300 Squats

1Mile Run

(Partitioned Games Style, 20-40-60, with a 20lb vest)


Time of: 52:05


"In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

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."


-And-


"Ledesma"

Complete as many rounds as possible in 20-minutes of:

5 Parallette Handstand Push-ups (Scaled to regular HSPU's with some deficit HSPU's mixed in)

10 Toes-to-Ring

15 Med-ball Cleans, 20lb Ball


8 rounds


"Narcotics Detective and Special Assignment Unit Operator Carlos Ledesma, 34, of the Chandler Police Department, Chandler, Arizona, was shot and killed by drug dealers on July 28, 2010, during an undercover operation in Phoenix, Arizona. He is survived by his wife Sherry and sons Luciano and Elijo."


To all heros, with or without workouts, rest in peace and thank you for your valor.

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Micah Leslie
May 26th, 2020 at 12:11 am
Commented on: 200525

Me 43:44


Wife 43:42.


She beat me by two seconds!


Grateful


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sandy francisco duran perez
May 25th, 2020 at 10:56 pm
Commented on: 200525

"Bert"

For time:

50 Burpees

400m Run

100 Push-up

400m Run

150 Walking Lunges

400m Run

200 Air Squat

400m Run

150 Walking Lunges

400m Run

100 Push-up

400m Run

50 Burpees

Time: 58:16 Rx'

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Nathan Wray
May 25th, 2020 at 10:52 pm
Commented on: 200525

Murph 20lb vest partitioned

32:59rx

8 minutes faster than last year

Male, 46yrs, 155lbs, 5’9”

Thank you to all who have sacrificed and all who serve

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Christian Simpson
May 25th, 2020 at 10:37 pm
Commented on: 200525

1st murph since starting CrossFit in 11/2019...unpartitioned no weight vest. Thanks for your service and sacrifice.


Could've shaved off a few minutes on my transitions and each exercise to ideally be in the upper 50s.


69:34

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Michael Martin
May 25th, 2020 at 10:32 pm
Commented on: 200525

Murph strict Cindy style, 45:50

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Troy Work
May 25th, 2020 at 9:29 pm
Commented on: 200525

Griff

14:58

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Lincoln Kerger
May 25th, 2020 at 9:18 pm
Commented on: 200525

Murph (clean):

20x 5-10-15 variant

32:50


RIP to our fallen brothers and sisters.


M/42/190

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Abdulaziz Almuzaini
May 25th, 2020 at 8:08 pm
Commented on: 200525

Murph :

Scales :

50 laps run

100 home pull

50 push ups

80 squats

10 laps run


Finished @ 27 minutes & 50 sec

(edited)
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Js Smith
May 25th, 2020 at 7:50 pm
Commented on: 200525

Chose because I never did this one and it was guaranteed to take my lunch money.  Completely spaced the hero WOD this morning so did yesterday’s DLs then went for a jog first.  Scaled to AMRAP in 12 of

12 box jumps, 12”

6 thrusters, 35# and 6 bar facing burpees.

3r +15 reps

Completed r4 at 13:27 just in principle 


Rahoi

Complete AMRAP in 12 minutes of:

24 inch Box Jump, 12 reps

95 pound Thruster, 6 reps

6 Bar-facing burpees

U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on Dec. 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia.

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Cor Oz
May 25th, 2020 at 7:48 pm
Commented on: 200525

"Jorge"

For time:

30 GHD sit-ups

155 pound Squat clean, 15 reps

24 GHD sit-ups

155 pound Squat clean, 12 reps

18 GHD sit-ups

155 pound Squat clean, 9 reps

12 GHD sit-ups

155 pound Squat clean, 6 reps

6 GHD sit-ups

155 pound Squat clean, 3 reps

Post time to comments.


Substituted 50# dumbbells for cleans

15:11

3:42, 4:30, 3:15, 2:29, 1:13

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Roger Munger
May 25th, 2020 at 7:17 pm
Commented on: 200525

Murph, Team with wife, alternate effort: one works, one rests. Me w/vest 20#


run 400m (me), row 400m (wife), run 400m, row 400m

20 rds of 5 pullups (me), ring rows (wife), 10 push ups, 15 air squats

run 400m (me), row 400m (wife), run 400m, row 400m


36:18


M/53/5'8", F/53/5'4"

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Tripp Starling
May 25th, 2020 at 7:10 pm
Commented on: 200525

“Georgie”

21 minute AMRAP

65 sit up buy in, then

7 burpees

11 push ups

22 kettlebell swings 53#

65 sit-ups +6 rounds+38 reps


Jackie

65 sit-ups

7 burpees

11 knee push ups

22 kettlebell swings 26#

65 sit-ups +6 rounds+18 reps

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Gavin Christensen
May 25th, 2020 at 7:09 pm
Commented on: 200525

"Michael"

Three rounds for time of:

Run 800 meters

50 Back Extensions

50 Sit-ups


25:48 as Rx’d using GHD for back extensions and abmat for sit-ups.


Last time was 26:43 on 5/9/13.


M/42/210#

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Nicole Deaver
May 25th, 2020 at 6:22 pm
Commented on: 200525


Blake

4 Rds:

100 ft Walking lunge with 45# plate held overhead

30 Box jumps, 20"

20 Wallball shots, 25# ball(to garage ceiling)

10 Handstand push-ups


26:44

That makes my 38th Hero workout, only a FEW more Heroes to honor!


Thank you to all the Fallen Heroes and their families for their ultimate sacrifice! 🇺🇸

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Barry Long
May 25th, 2020 at 6:20 pm
Commented on: 200525

Hidalgo

BL 60:34 rx

EL 48:51 H.PC @ 85#, no vest

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Cory Kestel
May 25th, 2020 at 6:11 pm
Commented on: 200525

Murph Rx’d. 38:29

m/41/175#

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Charlie Pokorny
May 25th, 2020 at 6:07 pm
Commented on: 200525

Murph with 20-lb vest - 49:54

Partitioned into 20 x 5-10-15

...in memoriam...

m/52/5'11"/200#

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Troy Bruun
May 25th, 2020 at 6:05 pm
Commented on: 200525

Murph no vest: 38:50

1 mile run 8:27

20 rds 5-10-15

1 mile run 7:50

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Troy Bruun
May 25th, 2020 at 6:06 pm

PR by 9:50!

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Jim Rix
May 26th, 2020 at 2:16 am

Nice,, coming back stronger on the second run.

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Shaun Stapleton
May 25th, 2020 at 6:05 pm
Commented on: 200525

Murph no vest


37:58

Comment URL copied!
Joe Conradi
May 25th, 2020 at 6:03 pm
Commented on: 200525

Murph w/o vest RX: 40:25

split 10(strict)/20/30 x10

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Chris Meldrum
May 25th, 2020 at 5:58 pm
Commented on: 200525

Murph, with 20# vest, unpartitioned; 54:33.


First time doing it straight through. Mile 1 in 10 min, 10 min of pull-ups, 13 min of push-ups, 11 min of squats, 10:30 for mile 2. Did a couple sets of 10 on pull-ups, then sets of 5 every ~30s. Push-ups did 5 every ~20s. Squats just tried to get into a rhythm and keep pushing.


RIP to all Heroes


47m/5'10"/185

Comment URL copied!
Matthew Swales
May 25th, 2020 at 5:49 pm
Commented on: 200525

Murph


65.05

First time trying it with a vest and it completely changed the difficulty level...

Comment URL copied!
Phill Kiddoo
May 25th, 2020 at 5:40 pm
Commented on: 200525

Abbate 31:00 rxd

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Tony Fitzgerald
May 25th, 2020 at 5:37 pm
Commented on: 200525

M/64


Murph

10/20/30 scale

39:58

Comment URL copied!
Jade Teasdale
May 25th, 2020 at 5:34 pm
Commented on: 200525

46 min. Murph (no weight)

I’m a slow runner!


Never take your freedom for granted! Too many heroes have died for it. Are you willing & able to die for it, if it is threatened? Americans choose Liberty!

Comment URL copied!
Jade Teasdale
May 25th, 2020 at 6:10 pm

Strict PU

I ran an additional mile with my buddy so she wouldn’t have to run it alone.

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Dave DeCoste
May 25th, 2020 at 5:27 pm
Commented on: 200525

Murph

38:49 with 20 lb vest. 56 second PR. Ran on treadmill.

5-10-15 rep scheme

M/42/5’8”/160

Comment URL copied!
Charlie Pokorny
May 25th, 2020 at 8:44 pm

Nice work!

Comment URL copied!
Anthony Bourne
May 25th, 2020 at 5:02 pm
Commented on: 200525

Murph

partitoned 5/10/15

45:40 (first timer)

Comment URL copied!
Dan Kremer
May 25th, 2020 at 4:51 pm
Commented on: 200525

Randy

75 75# Snatches

6:55

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Jim Rix
May 26th, 2020 at 2:19 am

One of my favorite hero WODs. What an inspiring man, Randy was.

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Cameron Ball
May 25th, 2020 at 4:46 pm
Commented on: 200525

Family Murph

1 mile, 100 pull up, 200 push up, 300 squat, 1 mile

cam- 35:29 (13 years) 10lb vest

mom- 51:5 - modified w/ burpee, v ups, squats

dad- 45:46 10lb vest

tom: 51:10 (10 years)

(edited)
Comment URL copied!
Steve Day
May 25th, 2020 at 4:33 pm
Commented on: 200525

Murph

10 lb backpack

43:30

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Nate Gordon
May 25th, 2020 at 4:31 pm
Commented on: 200525

Murph

36:50

50 seconds faster than last year

partitioned into 5/10/15


my 7 year old daughter did a scaled version:


1/4 mile run

10 rounds 5 band pull ups/10 incline push ups/15 squats

1/4 mile run


18:34


my wife did scaled:

1/2 mile tun

10 rounds 5 band pull ups/10 incline push ups/15 squats

1/2 mile run


23:30


much gratitude

(edited)
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Mike Andridge
May 25th, 2020 at 4:20 pm
Commented on: 200525

RIP to all those who have sacrificed for us all.

Murph

rx with 20 # vest

1:18

m/50/175

my oldest son (28 yr old)

58:17 rx with 20# vest

my youngest son (11)

1/2 mile run

75 sit ups

75 push ups

100 sqts

1/2 mile run

4o min

no vest:)

my middle son bailed on us....

(edited)
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Hank McKibban
May 25th, 2020 at 4:11 pm
Commented on: 200525

Loredo -- 23:46 rx

-- My better half -- 29:11 rx

170925 -- 23:39


Thank you Loredo, Klepto, Gaza, and all of our heroes. RIP.

Comment URL copied!
Jim Rix
May 25th, 2020 at 3:57 pm
Commented on: 200525

Murph, partitioned 20x5/10/15, no vest

42:51


57/5’8”/160


2019: 41:03 (10x10/20/30)

2018: 35:32 (Cindy format)

2017: 38:52 (all following in 10/20/30 format)

2016: 42:30

2015: 35:14

2014: 43:03


With respect, sadness, and gratitude to the 195 others in the CF hall of heroes, and to all who gave it all.


Going into retirement #2 in a month. Gonna try to hit up a hero WOD each week, the ones I haven’t done, to eventually join James and Chris from NC.

(edited)
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Charlie Pokorny
May 25th, 2020 at 8:43 pm

Nice work Jim!

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John Clarke
May 26th, 2020 at 12:28 am

Good job

Comment URL copied!
Justin Coloma
May 25th, 2020 at 3:55 pm
Commented on: 200525

Michael 31:20

Comment URL copied!
Michael Arko
May 25th, 2020 at 3:54 pm
Commented on: 200525

Wood

scaled to 75lbs

28:32

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Thomas Neilson
May 25th, 2020 at 3:53 pm
Commented on: 200525

Josh

21 Overhead squats

42 pullups

15 overhead squats

30 pullups

9 overhead squats

18 pullups

scaled to 75# as overhead squats are my nemesis

16:09.

(edited)
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Brian Louchis
May 25th, 2020 at 3:53 pm
Commented on: 200525

MURPH

57:23 Rx

20 lb pack, strict pull-ups, push-ups on parrallettes

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Dave DeCoste
May 25th, 2020 at 5:29 pm

Nice job! Never thought of doing push-ups on parallettes.

Comment URL copied!
Randy Long
May 25th, 2020 at 3:53 pm
Commented on: 200525

Murphy

Rx w/ 20lb weight vest

55:16


pushups were the limiting factor


Thank you CF for recognizing those who paid the ultimate sacrifice in service to the Nation.

Comment URL copied!
John Evans
May 25th, 2020 at 3:30 pm
Commented on: 200525

M/53/5’10”/170

1st Murph 45:16

20lb Backpack both miles

Assisted pull ups


Thank you to all who have served, are serving now and will serve in the future.

Comment URL copied!
Justin Hawley
May 25th, 2020 at 3:25 pm
Commented on: 200525

MURPH


-Second time since Saturday, went into it with hands on the brink


1 mile

Partitioned 20 Rounds: 5 Pull ups, 10 Push ups, 15 air squats

1mile


62:57


Thank you to all services members in this community and not.

Thank you to all that have fallen.


Happy Memorial Day to all.

Comment URL copied!
Cor Oz
May 25th, 2020 at 3:02 pm
Commented on: 200525

Anyone happen to know when the last time Michael was rx’d?

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Js Smith
May 25th, 2020 at 6:16 pm

160521 maybe?  Don’t recall anything more recently.

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Cor Oz
May 25th, 2020 at 7:50 pm

Thank you so much!

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Tom Cuff
May 25th, 2020 at 2:57 pm
Commented on: 200525

”Hansen”

35:58. 50# DB swings instead of KB. Wore a 20# vest.


Thank you to all who served and paid the ultimate sacrifice

Comment URL copied!
Dave DeCoste
May 25th, 2020 at 5:33 pm

That’s impressive! One of the hardest workouts I’ve done w/o a vest. Lots of GHDs!

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Matthew Aukstikalnes
May 25th, 2020 at 2:51 pm
Commented on: 200525

Thanks to all who have given us our freedom. Murph, straight through, 75:00, 15# vest. Last year was 66:00 with 10# vest.

Compare to was Omar.

Comment URL copied!
Ben Browning
May 25th, 2020 at 2:38 pm
Commented on: 200525

My daughter Sonali Browning (age 11) did a Modified Murph in 11:20 (half mile run on elliptical, pull-ups, push-ups, squats, second half mile run).


I did a Modified Murph in 26:23 (mile run, 20 pull-ups, 40 push-ups, 60 squats, mile run) - 46 yrs / 165 lbs / 6 ft.

(edited)
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John Rossetti
May 25th, 2020 at 2:19 pm
Commented on: 200525

55 YOM 5’6” 205 Scaled Murph


1 mile

5 Rounds of Cindy

1 mile


31:05 min

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Chris Meldrum
May 25th, 2020 at 2:07 pm
Commented on: 200525

HQ, your master sheet of Heroes is missing "Gunny":


https://www.crossfit.com/workout/2018/07/03#/comments


Respectfully

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Coastie Nick
May 25th, 2020 at 1:43 pm
Commented on: 200525

Murph Rx’d w/ 20# vest


35:07 (PR)


Respect and peace to all the fallen heroes and their families 🦅🇺🇸

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Charles Meyers
May 25th, 2020 at 1:18 pm
Commented on: 200525

Jared 1:00:15

jumping pull-ups

box push-ups

4x800 meters on assault air runner

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Claire Fiddian-Green
May 25th, 2020 at 12:57 pm
Commented on: 200525

Murph, no vest, otherwise Rx: 54:10.

Partitioned into 20 rounds of 5 pull-ups, 10 push-ups, 15 squats.

Compare to 2019: 58:10.

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Viktor Wachtler
May 25th, 2020 at 12:38 pm
Commented on: 200525

No vest strict Murph

1600m run

10 sets of 10 srtrict pull-ups, 20 push-ups, 30 squats

1600m run

40:50, previous was 43:13

43/1.78m/77kg

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Daniel Robinson
May 25th, 2020 at 12:17 pm
Commented on: 200525

Balboa

4 rounds for time of:

100 Jump Ropes

Run 400 meters

10 Body blasters


24:54


In memory of all NUCC alumni killed in action. I fully understand that it’s not a “Hero” WOD, but the name says it all about their fighting spirit.

(edited)
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John Clarke
May 25th, 2020 at 11:10 am
Commented on: 200525

Murph - 28:02


Mile - 6:36

20 rounds of Cindy - 14:23

Mile - 7:03


No vest. Or body armor.


181123 - 34:12

(edited)
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Jim Rix
May 25th, 2020 at 4:02 pm

Wow. That’s flying! Nice job

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Tom Whyte
May 25th, 2020 at 10:51 am
Commented on: 200525

Randy: 75 power snatches for time 34kg

7:09 Rx


Cf. 160706: 10:25 scaled to 30kg

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Reza Dehghanzadehsuraki
May 25th, 2020 at 6:16 am
Commented on: 200525

Time to evaluate yourself; today is a day that you should evaluate yourself both physically and mentally and define new targets for your professional life.


Are you really ready for bigger wars? For bigger challenges? Where are you? What is the purpose? Where do you want to go?


Most Hero WODs are meant to be extremely grueling, arduous and mentally challenging (Quote from Crossfit/180528). Please re-set your focus to discover the philosophy behind the hero WODs. Crossfit aims to constantly recreate your life style. Crossfit wants to constantly improve you. How much has it improved your life so far? You already started a long way; let crossfit push you up more.


To select hero WODs, it is crucial to explore the inherent concepts behind the WODs. Indeed, each of them is passionately designed to salute the specific achievements each hero created for our world. Choose one of them and execute with all-out effort; like a hero.


The philosophy behind the hero WODs will make you the new hero; the hero of your life.


What WOD did you select? What was your strategy? What is your perceived philosophy?

Good luck hero

(edited)
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Jim Rix
May 25th, 2020 at 4:04 pm

Well said, Reza.

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Erik Dresner
May 25th, 2020 at 5:02 am
Commented on: 200525

I did Murph on Friday Cindy-ish style

44:13

20# vest with dip bar rows instead of pull ups (no pull up bar available)


first 10 rounds 5-5-20-5, then last 10 rounds 5-5-10-5.


Had to take a 10-20 second break on the last mile. There was a 350m stretch that was a steady uphill climb that just took it out of me.

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QiHui Xing
May 25th, 2020 at 1:59 am
Commented on: 200525

Michael:29‘49’‘.

https://youtu.be/Bp0msDlKbig

3 rounds for time of:

Run 800 m

50 back extensions((Wrong, made hip extensions))

50 sit-ups

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28.

With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly.

The price of freedom, and its worth, is found in Michael’s passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.

(edited)
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James Blackhurst
May 25th, 2020 at 1:14 am
Commented on: 200525

Chris S. and Main Site - it's 199 Heroes. I have them all documented. Your FAQ is missing some (no biggie, but just FYI). I have done them all, and I think there are a few other folks out there that have as well.


Get some tomorrow, peeps - pick your favorite and hit it.


p.s. The Chief is not technically a Hero WOD, but thta would be awesome choice as well...

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Jim Rix
May 25th, 2020 at 4:05 pm

Props to you James for hitting them all.

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Juan Acevedo
May 25th, 2020 at 12:58 am
Commented on: 200525

▶ INTENDED STIMULUS

Today the purpose is to celebrate those that inspire us. Let's celebrate those that decide to give the best of themselves for the betterment and improvement oh this world. Let's celebrate our shared humanity. And let's use this workout as a statement for all of us to commit to being also amazing humans. The present context clearly shows that there are heroic and inspiring people in all professions and in all cultures. COVID has also reminded us that our worst nightmares and threats don't know about religion, politics, race, or nationality. Take time today to think about what does it mean for you to give your life for the greater good. Take time today to think about one person that has inspired you to be better and to bring some good to the world. Dedicate this workout to them. 


If you don't know how to choose what Hero to choose, keep it simple, choose the one that looks more fun to you. And then, slay!


Murph is what most people will be doing, below are some options on how to scale. 


▶ OPTION 1

No vest Murph.


▶ OPTION 2

Without a vest

Run 1200-meters

20 Rounds

3 Kipping Pull-Ups or Banded Strict

6 Push-Ups or 6 Push-ups with hands on a 12 inches box

9 Air Squats

Run 1200-meters


*This is a sensible option for people who have good kipping pull-ups and push-ups but not a lot of capacity there. 

 

▶ OPTION 3

Run 1000 meters

18 Rounds

3 Kip Swings

3 Straight arm ring rows

6 Push-Ups to a 20 inches box

9 Air Squats

Run 1000 meters


For those thinking about the strategy for how to break the inner movements on Murph, consider the following:


▶ Prioritize the rep scheme that will keep the non-moving time shorter.

▶ Prioritize the rep scheme that will not lead to muscle failure. (We don't want stamina to become a factor)

▶ Prioritize the rep scheme in which transitions between stations are not too costly. Calculate the number of times you will have to go from the floor to standing up (think of it as reps of burpees)

▶ KEEP IT SIMPLE, AND EASY TO TRACK


WOD'S YOUTUBE PLAYLIST (Includes relevant videos for this workout)

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Steven Thunander
May 25th, 2020 at 12:57 am
Commented on: 200525

Globo Scale: As most will be choosing "Murph" we will work with that one as far as scaling ideas go. For those who have a pullup bar you can do this one as Rxed. If using a home pullup bar that you can't kip on, or are weak at pullups or pushups consider doing larger numbers of smaller sets (Ex: 32 sets of 3/6/9 and 1 of 4/8/12). If somewhat proficient, choose "Cindy" style. If you are feeling up to it and have the stamina to do so, you can do it 2015 "Games Style", straight through with a vest. Scale as necessary though, if you haven't been doing much volume lately, or have started back up recently do a half Murph. Also scale if you haven't been doing any of the movements lately, such as pullups.


For those of you without access to a pullup bar you can modify the pullups to some sort of row, or choose a different hero wod. "Loredo" comes to mind as a great no equipment needed wod (6 rft of 24 air squats, 24 pushups, 24 walking lunges, run 400m.) "Griff" is another one if you have a track to run on. Otherwise look at the list and choose a WOD you can do with the equipment you got, and substitute/modify to conform to your equipment. DT for example can be modified to dumbbell DT or double dumbbell DT if using 35/50lb dumbbells.


BTW I did Murph today. 44:15, 3/6/9 strategy, strict pullups (doorway bar).

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Chris Sinagoga
May 25th, 2020 at 12:24 am
Commented on: 200525

Champions Club Scaling Notes


RANT

Just wanted to give a shoutout to Chris Meldrum, known in our Champions Club community as "Mel from North Carolina," who has completed all 196 hero workouts in his home gym over the course of his CrossFit career. I know CrossFit is better in a group, but there is really no excuse to find a way to make it happen in any setting.


Also, embarrassing story: the first time I ever did Griff I didn't notice the corner of the lacrosse net sticking out on Bishop Foley's track, and I pulled a Charles Barkley vs. Dick Bavetta on the backpedal.


MAIN DECISION

Which one?


NEW TO CROSSFIT SCALE

Try out Nate, you can find a bunch of good subs for Muscle-ups and Handstand push-ups that are doable in a low volume


HOW DO I KNOW IF I PICKED THE RIGHT WORKOUT?

I feel like I am in a suffering that will never end, and I can't figure out which part of my body is the most sore.


HOW DO I KNOW I NEED TO RETHINK MY DECISION?

My joints are hurting, or I find myself staring up a 15-foot rope knowing I have to do 12 ascents.


GENERAL APPRECIATION LEVEL: Ask me a few hours after the workout. But probably a 10.

(edited)
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