CFWUx2 10*45 10*95
21*145bs 15*135fs 9*125ohs
13:06

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

Griff 11:47
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
10:51 PB 31.05.14

DG
5 rounds plus 8 reps

Murph first time. Body weight. 56:26

'Griff'

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

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”

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

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

"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/

DT
12:26

 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! 

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)

Murph
1600 метров бег
20 кругов:
5 подтягиваний
10 отжиманий
15 приседаний
1600 метров бег
без жилета
Итого: 55 min 22 sec

Randy
75 Power Snatches at 75 lb

6:50

Murph (20# vest)
54:30
Cindy style

Murph
1 mile
100 pull ups
200 push ups
300 squats
1 mile 
everything with 20lbs. vest, in 51.41

DT, 105 lbs, 13:51

Also for Oli.

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 

'Murph' 47'05'' with vest, partitioned.
1 mile run
20 rounds of
5 pull up
10 push up
15 squat
1 mile run

Loredo - 28:24
8 push-ups then 16 knee push-ups each round
Otherwise as Rx’d
M / 41yo / 176cm / 70kg

I made a WOD "Murph" ! Instead of running I did 2km of row.
2000m Row
100 Pull Ups
200 Push Ups
300 Air Squat
2000 Row

My time cap 53`24"

Murph, 1:44:12, vest partitioned 10/20/30
Never Forgotten.

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

The Chief
15 Rounds - 115#

Murph - no vest 
45:08 
Partitioned Cindy style

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.

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. 

Murph--- 29:38 
no vest & partitioned (Cindy)
M/51/175#

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

Murph
56:09, no vest

Thank you to all our military heroes and their families.

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.

Me 43:44

Wife 43:42.

She beat me by two seconds!

Grateful

"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'

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 

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

Murph strict Cindy style, 45:50

Griff
14:58

Murph (clean):
20x 5-10-15 variant
32:50

RIP to our fallen brothers and sisters.

M/42/190

Murph :
Scales :
50 laps run 
100 home pull
50 push ups
80 squats
10 laps run 

Finished @ 27 minutes & 50 sec 

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.

"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

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"

“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

"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#

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! 🇺🇸 

Hidalgo
BL 60:34 rx
EL 48:51 H.PC @ 85#, no vest

Murph Rx’d. 38:29
m/41/175#

Murph with 20-lb vest - 49:54
Partitioned into 20 x 5-10-15
...in memoriam...
m/52/5'11"/200#

Murph no vest: 38:50
1 mile run 8:27
20 rds 5-10-15
1 mile run 7:50

Murph no vest 

37:58

Murph w/o vest RX: 40:25
split 10(strict)/20/30 x10

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

Murph

65.05
First time trying it with a vest and it completely changed the difficulty level...

Abbate 31:00 rxd

M/64

Murph
10/20/30 scale
39:58

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! 

Murph
38:49 with 20 lb vest. 56 second PR. Ran on treadmill.
5-10-15 rep scheme
M/42/5’8”/160

Murph
partitoned 5/10/15
45:40 (first timer)

Randy
75 75# Snatches
6:55

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)

Murph
10 lb backpack
43:30

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

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....

Loredo -- 23:46 rx
-- My better half -- 29:11 rx
 
170925 -- 23:39

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

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. 

Michael 31:20

Wood
scaled to 75lbs
28:32

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. 

MURPH
57:23 Rx
20 lb pack, strict pull-ups, push-ups on parrallettes

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. 

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. 

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. 

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

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

Thank you to all who served and paid the ultimate sacrifice 

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.

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.

55 YOM 5’6” 205 Scaled Murph

1 mile
5 Rounds of Cindy
1 mile

31:05 min

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

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

Respectfully

Murph Rx’d w/ 20# vest

35:07 (PR)

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

Jared 1:00:15
jumping pull-ups
box push-ups 
4x800 meters on assault air runner

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.

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

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. 

Murph - 28:02

Mile - 6:36
20 rounds of Cindy - 14:23
Mile - 7:03

No vest. Or body armor. 

181123 - 34:12

Randy: 75 power snatches for time 34kg
7:09 Rx

Cf. 160706: 10:25 scaled to 30kg

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

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.

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.

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...

▶ 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)

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). 

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.