August 18, 2005
1 mile Run
1 mile Run
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.
Post time to comments.
CrossFit Santa Cruz, 2006
Posted by lauren at August 18, 2005 2:21 PM
Wow..all I can say is a great workout for a great man. I am sure that it will be a legendary workout. It also seems as if it will be one of the longest WOD ever.Will need to do it at the weekend when I have more time.
Woow. Looks like a brutally long workout. Lots of time to "meditate" on my gratitude for guys like Murph!
Is that a glimpse of a new HQ? Wow! When's the grand opening?
Cant wait to do this WOD in honor of Mr Murphy
A great name for a great hero and a tough WOD!!
HOO YA MICHAEL MURPHY. You are a true inspiration to those of us "wanna-be" warriors. Your curage and sacrafice will not go unnoticed.
These wods always make me cry. You will be missed Murphy.
8 of my co-workers, brothers and friends, as well as a team of warriorspaid the ultimate sacrifise on the same ridge with murph that day. This one is for turbine 33
Is that the WOD for the week? Cause that's how long it's going to take me to complete. Ha! Ha! Are those Tabata Squats?
Looking forward to tomorrow!
It only hurt once...from the beginning to the end. Looking forward to the workout LT, I only wish I had my body armor with me. God bless.
It'll be an honor to kick my own ass on this one. I'll wear my armor, but I don't have plates, so its a *bit* less than 20 pounds...
No need for warm ups on this one. Get in and get some for a fallen warrior.
Balls out again boys and girls. With me?
See ya tomorrow.
"Train Hard, Fight Continuously". In honor of Michael Murphy. "Murph"
Wow.... Looking foward to the vision quest
Anyone: All pull-ups, then pushups, then squats
or should it be broken into a circuit, ie. Chelsea
Just want it done right.
I'm probably wrong, but I'm going at it like it's either Cindy or Chelsea. . .on steroids.
You know Ron, when you put it that way it seems less daunting. 20 rounds of Cindy preceded and followed by a one mile run.
No need for body armor where I come from, but will gladly wear a pack.
I've been giving the WODs as posted some time off due to some knee niggles but i'm going to do this one tomorrow at the gym complete with vest.
Rest in Peace Murph
Going to be introducing crossfit to some firstimers, including my Coy's OC.
You picked a good Lauren.
I had a different take on it than Ron. I think you should do all 100 pull-ups, then move to push-ups and do all 200 of them, then move on to squats.
Where the heck is the new CFHQ gonna be? East side, west side, mid-town?
Early morning it'll be: one mile; 20 Chelsea rounds; one mile...with vest. Here's to you, Mr. Murphy.
And my gratitude for Lt. Murphy and all the others who put their lives on the line for our freedom.
Lt. Michael Murphy,
Gods speed brother! Our prayers are w/you and yours!
Did "Murph" a day ahead but modified and with too many interruptions.
I skipped the mile runs and did only 200 squats.
Whoa, Nellie! Can't wait to get stomped by this one.
In your honor, Murph, I'll think of what you and so many others gave up for me. Thanks for the blood, sweat and tears.
I think we should let the men and women of our armed forces know how we feel, on a more personal level. I posted a thread on this a while back, and was disappointed at the response (actually lack of). Please check out the My Soldier program at http://www.mville.edu/mysoldier
Wow.......talk about MOTIVATION...this site, program, and community is radically unique..infusing our efforts with the supremely heightened sense of urgency involved in the honorable life and death challenges of of our countrymen abroad.
Although I think our Iraq venture was wrongheaded from the getgo.... I can NEVER have anything but ultimate respect,support, and gratitude for all of my brothers and sisters involved in battle.
Murph....to hell with my broken knees, I'm on this tomorrow.
Sorry!......it was Afganistan..... A decision by my country I would have joined in a heartbeat)
My prayers go to the Murphy family.
I'm gonna have to side with Mike Minium on this one, straight through, one to the next.
As Rxd 57 minutes
Godspeed, LT Murphy. Rest in peace knowing that neither your sacrifice, nor those of your comrades, will ever be forgotten.
I'll break my "truncate WODs after half an hour" rule for this one. THIS is balls to the wall.
CrossFit: You continue to amaze me.
I won't be able to move for a while after this!
I agree with Mike M. This is done each exercise before going onto the next.
I am already part of My Soldier. Good program.
LT Murphy... you are remembered.
How you move through the workout is up to you, but the instructions are clear; 'partition the pull-ups, push-ups, and squats as needed.'
Murph, God Speed Warrior. We are grateful.
Alright Minium, have it your way.
I decide when I finish gasping after mile 1.
What kind of weight do you psychos use for squat ?
C-bas the weight for squats isjust your bodyweight although in this case +20lb in a weight vest or armour if you've got it handy
Will bring a backpack to the gym and wear the extra 20#'s proudly! Time to "git-r-done"!!!
Hmmm, after reading my first post, I feel I have neglected to express my feelings for the workout...how should I...
Great workout. Great basis. I will torture myself through this one with pride.
1:08:22 , substituted 1 mile run for 400 rope jumps and 10L+10R 24kg swings in the beginning and just 400 rope jumps in the end.
Also ended up doing 100 Push-ups and 150squats in stead of the prescribed number of squats and push-up. Pull-ups were done as RX'd.
I have a whole new level of respect for Navy Lt. Murphy. Rip, Sir.
Wow, awesome workout. Let me take a moment also to thank all of you on the site for your words of support and encouragement for those of us spending some quality time in the sands of Iraq and mountains of Afghanistan and everywhere else. It really means a lot to all of us. I'm gonna love doing this workout, might even keep the ammo in my vest to add a few pounds.
Fair winds and following seas Murph, enjoy your rest - we've got the watch. Semper Fi, brother.
Paul - 1:11 as Rx'd
Richard - 58 min as Rx'd
Did it in 10 sets of 10 pull ups - 20 push ups - 30 squats.
Hooh-ya! For all the Elite Warriors out there.
CrossFit Yokosuka, Japan.
This is kind of insane today......Maybe I should find one gym employees to cart me to my car after I pass out.
once again i wanted to say to crossfit and to all those who have posted comments so far about murph's workout, thanks. Murph was a good friend. i had the honor of serving with him overseas, as well as going to BUD/s together. we lost our brothers that day, and it does me good to see that even though you folks didn't have the honor of knowing them, you all honor them by remembering them thru the workout. again, thanks.
CROSSFIT and Murph you are dar MAN!
1:03:28. This one was really daunting! First run at 8.6 mph 1% incline. For pullups I did sets of 20. Each set consisted of 10 regular pulls and 10 jumpers. For the first 100 pushups, I did sets of 20. Each set consisted of 10 full body, 10 from the knees. For the last 100 pushups I did full body on a low bench, sets generally broken into 5s. The squats were in sets of 15, 20 and 25. The last run was really hard to start. Kept the pace at 7.5 mph at a 0.5% incline.
Ouchies, almost puked three times
1 mile run
10 rounds of: 10 pull ups, 20 push ups, 30 squats
1 mile run
1:07:25. Runs sandwiched the pullups, pushups and squats done "Cindy" style. Obviously not ready for a vest.
Going to borrow some webbing that can hold 7kg and give this ago. I will have about 2hours after work before sundown, hopefully that will be enough time. One arm push ups with webbing should be fun..... :P
That's it. No way. Only an utter lunatic would do something like this to their body voluntarily.
...As rx'd 40:15.
Godspeed, Lt. Murphy.
Time: 1:00:39. Everything broken except for the memory of Lt. Murphy, United States Navy.
Sir your memory will go on. The Marines are at the gate and all will be well.Did work out in full gear,vest,ammo,weapon,in boots and utilites.Loved it good thing we dont roll tonight will sleep good.115 today in sunny Iraq.
-Mile 1: 6:15
-20 rounds 5/10/15 (no vest)
-Mile 2: 7:56 (really hit a wall here).
40:37 - all 100 pullups done before moving on to the 200 pushups, etc...glad I didn't try this with my vest on. Did this WOD in a pouring thunderstorm; hanging onto the wet bar for kipping pullups was brutally hard. Despite that the pullups were definitely the easiest and fastest part of today's event (pushups were the hardest). I'm covered with mud and sweat from the running and pushups - awesome workout.
My condolences to Mike's family.
Rest in peace Lt Murphy. Condolences to family, friends and all those mourning your loss.
Too much running today so will leave this one till tomorrow.
To fill up the void did Diane again. All the recent ME deadlifts must have paid off. Knocked over two mins of last time!!
21 - 15 - 9 rep rounds of:
225lb deadlift; and
10:32.9 as Rx-ed
LT Michael Murphy. USN
Subbed 1 mile row for each 1 mile run
Long, but at least I got through it.
Subbed 1.5 mile run for both mile runs (route around my neighborhood). Did half as 10-20-30 rounds, half as 5-10-15. All pullup sets unbroken(!), second half all sets unbroken. Slowly but surely... Thanks, Murph.
The entire Crossfit Southwest Asia Team cranked this one out today in honor of Lt. Murphy. We have all had one hell of a tour over here and we are looking forward to coming home in a month or so. I wanted everyone to know that the guys were all really touched by the shirts Lauren sent. All the little reminders of why we are here and what we came to do keep the morale high. We have even gotten our support NCOs involved in the hopes of inspiring others to get functionally fit. We are committed to getting the job done and get the hell home in one piece. Thank you all for your support and continued prayers for all of us. Sincerely,
Times: 42:39 - 1:28:40
32:25 as rxed but I guess it was because I don't have a 20 lbs vest or body armor. I did 20 rounds of Cindy for the pullups, pushups, and squats. The runs really toasted my calves. RIP Micheal Murphy.
Gotta hand it to ya Murph, you kicked my ___! Did it in 48:58. RIP.
Kicked my 46 y/o, 200-and-too-many-pound a$*!
With 25# vest/plates
5/10/15 breakdown ala "Chelsea" was the ticket.
We're going camping this coming week so we're doing our weight work now.
Workout as follows ALL WEIGHT IN KILOS
Lisa CJ 35x3, 45x2, 55x1, 60x1x20 (after every four singles one set of 8 KTE's). Duration 20:10 (for 60 kilo sets only). Bdw. 59 kilos.
Jon CJ 50x4, 60x2, 70x2, 80x1, 90x1x20 (after every four singles one set of 10 KTE's). Duration 20:10 (for 90 kilo sets only). Bdw. 82 kilos.
in honor of "MURP"
pullups pushup squats 5/10/15 in cindy fashion no vest=21:53- 20 rounds
+1 min extra had to walk from track to pullup station and back
I ran the miles with a 25# plate in a backpack, then did the rest with my body armor on. No plates in the armor, so its nowhere near 20#. Next time I'll have to add ammo, it'll be a bit heavier.
That thing stung! Murph was a serious ass kicker.
A butt-kicker for the entire agonizing hour. All sets were, obviously, crazily broken. Got through the chins completely(first 3 sets were 10-10-10 the rest were sets of 5) before settling down to the push-ups. Got 50 of them before I needed a break and hit the squats. Did 200 squats and then settled back into push-ups. 25 Push-ups. 50 Squats. Did the next 75 push-ups in all kinds of sets. The remaining squats were like candy after all those push-ups. The finishing mile was, uh, interesting.
This one's a keeper.
37:56 as written, all broken except runs, no vest
wow, that was...special.
That hurt me about as much as that picture of Nicole and Eva a couple weeks ago.
Day 4 of Matt G wanna be project (forgot to post yesterday).
Rolled for an hour at 0530. Note to Key West FL school board, establish a wrestling program so your children won't be doomed to a life of getting manhandled by flyweights from the midwest.
Body Armored up for Murph, 53:51. All as prescribed except I had to do some foot assisted pullups or I would still be out there doing singles. Squats were to parallel not btb, but overall, I'm happy with the effort. Runs were conducted on the very sand that forged Murph into the warrior he is. Peace be with you and your family, brother.
Pullups slowed me down... Did all 100 pulllups then moved on
cfwu x2 w/ reduced pullups
WOD: 51:44...did all reps of each movement before moving on to the next. this killed my time, but i dont regret it. i felt pukie coming on towards the end and was pushing the last bunch of squats and the run but i just wasnt strong enough to actually puke.
Matt G, you gotta post your time on this one.
God Bless, LT.
oh, and no body armor. BWT 206
Mike, if they have the Internet in heaven, I hope you are reading this. Thank you for your sacrifice so that others may live free. Men like you are the reason we can live this way; no politicians; no journalists; no one but brave men like you. Thank you. May God bless you and keep you. You're now God's warrior.
As for the workout: I've never been so humbled since I started doing Crossfit. Just when I started getting my times under thirty minutes, some stud has to come and knock me down a peg or two. Nonetheless, this is one of the greatest workouts I've ever done.
Pull-ups as follows: 15+6+7+6+7+6+6+5+5+6+6+6+4+5+6+6=94 (I just now realized that I fouled up my math in the gym. I guess I'll have to crank out seven more pull-ups soon).
Push-ups as follows:
Dang it! I messed up my math again. I owe Murph ten more push ups.
*Doing ten push-ups.*
Squats as follows:
100+130+70=300 (that actually computed right).
Well, Murph, I'm sorry I didn't do it right. I'll crank out those six pull-ups I owe you when I'm not walking around in my chonies.
Did in "Chelsea" format. All sets were un broken until the 11th. Then had to start breaking up the pull-ups. (A 3sec rest between the 3rd & 4th pull-up usually.) The push-ups and Sqts were un broke all the way through. :08 Mile for the 1st one, :08::39 the 2nd. Awsome! Threw in extra push-ups each round to make sure I wasn't cheating the Lt! Once again, Gods speed Mr. Murphy, and our prayers for your family! Thank you from those who serve, and those who don't!
49:43 Both runs done without a vest or weight. Did the pull-ups push-ups and squats in reps of 10-20-30 (10 sets). Hit the wall hard on set #8, almost did not get past it, great motivation. Hit the wall again on the second run, but that is what you get when you miss-step on a treadmill!! One of the hardest workouts I've done to date.
pull-ups, push-ups, and squats done with 20lbs in a backpack.
Did as rx'd with 10kg weighted vest
Time - 58:30
This is my 4th week of crossfit and my first post. Dont have the stamina yet to do this full work out but I wanted to finish it in honor of our troops and their sacrifice. So I did half of it yesterday during rest day and plan to do the 2nd half today. Took me 44 minutes yesterday, hope to be faster today. Not proud of my time but definitely proud to be a part of something as great as this.
In 23 years of Division One Lacrosse, Marine Boot Camp, and everything in between, it's the first time I've puked training.... and loving it.
5 Sets of 20 Pullups, 40 pushups, 60 squats unbroken
Mile 1 w/out Vest: 5:55
Mile 2 with 20# Vest 7:02
Final Time: 42:15
Thoughts and prayers to the family and friends of LT. Murphy, Semper Fideles.
I'd already worked out before I saw this WOD, but along with everyone else I offer my sincerest thanks to Lt. Murphy, and the other men and women who lay their lives on the line to protect ours.
I will proudly be doing "Murph" in the very near future...
As RX'd with vest - 58:51. Hurt like hell every minute of it and I loved every minute of it. This is now my benchmark workout, I'm going to do it once more in four weeks right before I fly home to see what's happened to my time. Crossfit AL Qaim in western Iraq was rocking today, Semper Fi Murph!
Will finish later, I haven't eaten since yester-eve at 6pm and feel it. RIP Murph.
Treadmill @ 1% aerobic pace
pull-ups in 5's
1:14:58. Did it Chelsea style. About the 75th pullup, I ripped out blisters in the palms of my hands, which slowed me down.
mile 1 - 7:30.
Split up work into 14 sets of a slightly (rep) heavier Chelsea.
mile 2 ~ 9:00.
an intense workout!
26:06??? no vest.
I must have missed a round somewhere, maybe the track I was told was 800 meters is smaller, or maybe it was inspiration. I do know that I ran the first mile in 8:00 min. and the last mile in 6:00 min.
I have no words to describe my respect and appreciation for all the men and women who have and are fighting and dying for me and my family.
Thank you Murph.
Read it last night and forgot to check it today. Anyways I read it wrong and did 300 situps instead of 300 squats. I'll punish myself later.
100 pullups- 8.35.69
200 pushups- 19.13.53
300 situps- 25.31.47
1 mile- 8.16.45
Thank you, and God bless
45:09 with 20 lb.vest
did all pull ups, then all push ups, then all squats instead of breaking them up.the last run is a killer.
MattG-post your time brother,I miss the bar you set.
RIP Lt. Murph.
As Rx'd, 1:23
Wow. Not ready for this yet...
15 pullups (3 sets of 5, last to failure)
60 pushups (3 sets of 20)
60 squats (3 sets of 20)
1/4 mile sprint
30 min total time...my lunch
No vest, but did all reps of each exercise before moving on to the next. It hurt.
10 sets of 10 pulls, 20 push ups, 30 squats.
40:41, no vest
10 sets of 10 pull-ups, 20 push-ups, 30 squats
my legs felt like rubber during last mile run
1:01 with BIG RED
1 mi (plates/mags/pouches/garmin)
100 pullups (so broken im embarrased)
200 pushups (didnt think this was going to happen)
150 squats (had to stop at 150 thought i was going to pass out)
1 mi (no plates)
wow what a workout, im really not too sure that im going to be able to get out of bed tomorrow. have mercy on us with the wod (on second thought, dont it will make it that much better)
1 mile run 1.5 treadmill : 9:32
Split up Pull-ups,pushups and squats Chelsea style (5,10,15) Got 14 rounds in 20 minutes.Skipped the the last 1 mile run. I could have kept going, but I have Krav Maga class in a few hours and I want to have some gas left in the tank. Next time I'll finish this for sure, I think i'll try it as :10 sets of 10 pull-ups, 20 push-ups, 30 squats.
RIP Lt. Murph.
1 mile - 8:30
25 Pull Ups, 75 Reverses
100 Push Ups
1 Mile - 14:00
R.I.P. Michael Murphy. You're not forgotten.
I'll have to set some time aside to do this bad boy later.
57:30 no vest
everything broken (other than runs). started with a max dead hang pullups (22) then did 20 pushups and 30 squats, then realized I needed a pattern because it would be too hard to keep track of all 3 if I was just going at it with whatever felt good so I did 8 more pullups to ge to 30 then 40 more pushups to get to 60 (2 sets of 20) and 60 more squats to get to 90. From there I did 6 rounds of 5-10-15 and then finished off with 4 rounds of 10-20-30 pushups done in 2 sets of 10.
That was brutal, you have definitely got my respect Murph, RIP.
Rest in peace Michael Murphy. Thank you.
As rx'd except subbed 200 Situps (50 GHD/150 Floor) for pushups due to wrist injury. ~44:00.
48:00 - Murphy beat me this time, did 1 mile run, 4 rounds of 10 pulls, 20 pushes and 30 squats, and 1 mile run with 20 lb vest, time restraint for lunch, want to do it another time on a weekend
50:47 No vest; did all 100, then 200, then 300
Brutal... Last run was more like a shuffle
47:50 As RXed, no vest. Godspeed Lt.
Forgot to start the time, took about an hour. Sets broken into 10 -20 -30 respectively. In honor of Murph, SgtMaj Dave Howell and his Marines and my family at Reno SWAT; ran with body armor.
Sea Kayaking 2 Hour Paddle
Lake Union to Lake Washington.
1 mile run (w/out vest @ 1% inlcine) - 8:00
20 x 5/10/15 - 27:52
1 mile run (x/out vest @ 1% incline) - 10:12
Total time = 46:04
Total ass kicking I'm amazed I finished under an hour.
RIP Lt. Murphy USN
I'll gladly take the back of the bus for this one.
Done with boots, pack and 20lb dumbbell.
The last mile was more of a plod than a run.
The only mistake I made was forgetting to weigh myself pre. and post workout. With boots, pack and weight, I would have been close to 290lbs.
Talk about inspiring....Murph RIP..God Bless!!
46:45 as Rxed. No vest. Very tough but worth it for the honor of Murph.
Thats what i'm talkin bout. I'm having trouble seeing straight...
53:15 as Rx'd
10:00 - Run 1 mile
20:00 - 14 cindy sets (beat my last cindy workout ??)
12:00 - 6 cindy sets (oh my.. this is poor)
11:15 - Run 1 mile
Thank god for that steak...
I figured I would try a sandbag mile for giggles, but I was hardly giggling when I finished. I had never done one before. I had about 60# sandbag since the 100# I have will not all fit in that bag.
Time was 16:58. Hardly a stellar time, but after today's WOD, I am happy with it. It hurt bad.
1:10 no vest
In my 3rd week of Crossfit and about 5th WOD. And maybe there's light at the end of the tunnel :) First mile in 6:30 (on a 2% incline)and then 10 rounds of 10,20,30 pullups,pushups and squats. Pullups still really weak (can't do more than 12 in a go) so they were all broken except 1st. Lost most time after each squat set, not out of tiredness but trying to psyche myself for next pullup set. Definitely need more stregth in those biceps and shoulders :) To cap the misery, I got cramp in my calf in the last mile run so had to walk it! Damn!
Sorry Murph, I'm not worthy - RIP
1 mile run
100 pullups (broken sets)
200 pushups ( " " )
300 squats ( " " )
1 mile walk...legs wouldn't cooperate
37:45 no vest
20 rounds of Cindy between 2 mile runs
Executed the Murph WoD in ~ 70:00.
-Partitioned sets as required.
-No armour or vest available.
-Did not employ the extra 20lbs.
-No additional work following this WoD.
42:47 as Rx'd with Point Blank Interceptor vest (~9.5#).
Run 1 mi on treadmill (9 mph, 1 deg) in 6:36, pull/push/squat partitioned Chelsea-style in 28:28, run 1 mi on treadmill (8.5 mph, 1 deg) in 7:44.
Today was supposed to be the first day of scaled-down WODs in preparation for an upcoming PFT, but I could not pass up this opportunity to pay tribute in sweat to a brother in arms who lay down his life for his friends, his teammates, and his country.
In honor of Murph. We will continue to put US of A foot into terrorist ass. You will never be forgotten.
Mile 1: 8:30
Cindy X 20 19:05
Mile 2: 8:45
Will try next Murph with Chicken Plates
I am totally smoked.
Been doing this for a few weeks, a friend turned me on to it. Its nice to have something to motivateme again, trying to compete with all these times.
Broke up pulls 10X10
push 2X50 3X33 +1
Squats 2X50 3X33 5X20
My A*% still hurts from squats a couple of days ago.
2nd week of crossfit...somehow finished this one just over an hour. broke it down into 20 chelseas sandwiched between the runs. you were an awesome motivation, lt murphy. rip, sir... sra nelson, ang
We'll be praying for Michael Murphy and his family. Thank you for your service.
Murph - 37:04
- 7:30 elliptical for each run. The second run was done at the same pace as the first, which is my "sprinting pace."
- 20 rounds "Cindy" style in 23min w/ each set very broken. First set and every other set were with kipping pull-ups and push-ups on toes. Alternate sets were jumping pulls and push-ups on knees.
55:19 with weight vest
1 mile run
20 rounds of cindy
1 mile run
holy crap... hurts so good
No warm ups. Just went to the b-ball court and started running.
mile 1 set a PR with a 8:30 time.
PU/Push ups/Squats ala Chelsea
Mile 2 9 min or so.
Proud to get in under an hour. Sorry, no vest. My extra weight, although dropping again, provided all the additional weight needed.
Someone e-mail me is Matt G. posts his time, although I doubt he will.
Condolences to the Murphy family. Mike must have been a great man to have come up with this a$$ kicker.
Subbed jumping ring pull-ups.
All push-ups on toes.
First 100 squats onto a dynamax ball. The other 200 were well above the ball.
Both runs on the treadmill, last mile was very slow. I think it took me around 11 mins.
It is nice that this WOD is named for one of our finest, because I might not have pushed through the pain. Thanks Murph!
Lord Father of sea, air and land,
Protect us with thy mighty hand,
For in your cause we do strive,
Be present as we jump and dive,
Lord keep our SEALs within your care,
That liberty we all may share.
im not a SEAL but a thought the prayer was appropriate. hell of a work out murph.
as rx'd, did all 100 PU first, then moved to pushU, then to squats
Was going to rest today for a BJJ tournament on Saturday. However, the thought of doing something to honor LT Murphy motivated me to do this workout.
First mile 6:39
Pullups pushups and squats broken, first 80 pullups strict form next 20 just lucky to get through.
Last mile 7:40
Total time 45:00:07
Couldn't dream of doing this with a vest!
Fair Winds and Following Seas
Lieutenant Michael Murphy
CDR USNR Ret.
time = 36:30
1 mile = 6:43 (treadmill)
pullups/pushups/squats in 10 rounds of 10/20/30
(pullups broken after 1st round, everything else unbroken)
1 mile = apprx 7:45
I hope that Thompson will not mind me reiterating his eloquent sentiments:
"Everything broken except for the memory of Lt. Murphy, United States Navy."
Sincere gratitude to you Lt. Murphy.
as rxd. with body armour and plates: 20#.
pullups easier than I thought - about 10 min. pushups tougher than expected. squats were real tough. last mile was a shuffle.
btw - 100 pullpus, then 200 pushups, then 300 squats.
Did my runs out side, but was wondering if I was forced to do it on a treadmill what would be away to make it more comprable to running outdoor? Other then raising the incline to 3.0? Anybody have any thoughts?
20 sets of 5/10/15. No vest.
First mile: 5:49.53 (PR! Broke 6:00!!!)
Last mile: 6:50.82
Murph, I can tell you were a tough SOB. Your sacrifice honors your country and its citizens. With every fiber of my being, I thank you.
BTW=150. Rings for pullups. Rigged up a GHETTO weight vest using one of my Second Chance carriers, lots of duct-tape, and about 20-23lbs worth of ankle weights. Did all the pullups, then all the pushups then all the squats (butt to D-ball). Ghetto vest started tearing half way through the last mile and I had to hold it on with one hand. Fun.
" Murph "
Done with a 20 pound pack on my back ( my vest
w/ plate is kept at work ).
LT. .......You kicked my ass!!!
It is a downright shame to have lost a warrior
who considered a workout as evil as this; one
of his " favorites ".
Rest in Peace LT. Murphy...I am certain you will
not be forgotten by anyone who did your WOD!!!
Once again Thank You Coach and Lauren for honoring all WARRIORS...both fallen and living.
1 Mile 7:56 (-1 min, new PR)
Cindy Style 5/10/15
Only Push ups broke 8/2 rounds 11-18
1 Mile in 9:48
no pukie, but a splitting head ache
Murph must have been a hardcore sickie.. I admire that in a leader.
I'll hoist a Drakes Warrior IPA (no kidding) in his honor!
100 pull-up broken did sets of 10
200 push-up started great 50 dropped down to sets of 15
300 squats sets of 25
1min we will call it a wog
I could not do it with a jacket!!
Rest in peace, Murph. Deepest condolences to Lt Murphy's family.
Since Norma dared me, I did the wod sequentially (100 then 200 then 300). I regret taking the dare. 55:58. That last squat-to-run transition was positively rhabdo-inducing.
Murph beat me like a red-headed stepchild. i feel well humbled.
Total time: 45:22
1 mile: 6:57
100 pullups: 9:18
100 pushups: 8:57 (could not manage the RXed 200; down to 2s, 3s, and 4s at the end -- i owe the Lt. another 100, so i'll punish myself for being such a pansy later)
300 squats: 9:53
1 mile: 10:17
BTW 164 lbs
Body Armor 24 lbs
The squats were done onto a dynamax ball, and they were horrible. I walked some of the last mile.
Subbed 1 mile runs for 2000m on the ergo,
10 sets of 10 pullups, 20 pushups, and 30 bodyweight squats.
in a little under 52 minutes.
It hurt, but in the safety of the gym I haave nothing to complain about.
RIP Lt Murphy....
1 Mile - 7:45 (Limited by treadmill)
Used format of "Cindy" for pullups, pushups, and squats - Around 15:00
1 Mile - 7:45 (Limited by treadmill)
Lino enjoys Flaming Kickboxing
THis one was right up there with burpees with dumbbells.
I have never come so close to blacking out before today. I almost had to stop at one point but somehow got it back together to finish it out.
I have huge respect for you guys who are doing this with weighted vests.
1:05 unvested--fortunately sportmart only had the 40 pounder for $99--no thanks. did 10 sets of 10/20/30. second mile was ugly--cousin crampy bit me in the calf--had to walk some. great wod. thank you, lt. murphy, for your sacrifice. my thoughts go to your family.
"Murph" - 43:37
1 mile run
10 sets of 10 PUs, 20 push ups, 30 squats
1 mile run
Completed with Honor, Courage and Commitment in memory of Murph. Never knew the guy but must have been one hell of a WARRIOR! RIP brother.
Did it as follows:
1 mile run
10 rounds of:
10 pullups (first set unbroken, the rest broken but not too badly)
20 pushups (7th set broken 10/10, the rest unbroken)
30 squats (no sets broken but none were performed very fast either)
1 mile run.
I did this bodyweight only and found it to be a real ass-kicker. With the extra 20 pound vest (don't have one) it would be lethal. Hats off to those of you who "suited up" for this one.
RIP Lt. Murphy and my condolences to your loved ones.
In honor of Lt. Murphy
As designated w/20lb. vest...36:41.56
WOD was #2, over to the pool later for #3.
"Round the table in the evening, at Casablanca, at Dakar, at Buenos Aires, we take up conversations interrupted by years of silence, we resume friendships to the accompaniment of buried memories. And then we are off again.
Thus is the earth at once a desert and a paradise, rich in secret hidden gardens, gardens inaccessible, but to which the craft leads us ever back, one day or another. Life may scatter and keep us apart; it may prevent us from thinking very often of one another; but we know that our comrades are somewhere "out there"...where, one can hardly say...silent, forgotten, but deeply faithful. And when our path crosses theirs, they greet us with such manifest joy, shake us so gaily by the shoulders! Indeed, we are accustomed to waiting.
Bit by bit, nevertheless, it comes over us that we shall never again hear the laughter of our friend, that this one garden is forever locked against us. And at that moment begins our true mourning, which, though it may not be rending, is yet a little bitter. For nothing, in truth, can replace that companion. Old friends cannot be created out of hand. Nothing can match the treasure of common memories, of trials endured together, of quarrels and reconciliations and generous emotions. It is idle, having planted an acorn in the morning, to expect that afternoon to sit in the shade of the oak.
So life goes on. For years we plant the seed, we feel ourselves rich; and then come other years when time does its work and our plantation is made sparse and thin. One by one, our comrades slip away, deprive us of their shade."
Antoine de Saint-Exupery: Wind, Sand and Stars
broken like this:
30 reverse-hypers(knee salvaging strategy)
Today was my 3rd crossfit workout ever!
55 mins, a little wobbly going into the 2nd run but made it through ok!
RIP Lt. Murphy
100 pullups in 9:57
200 pushups in 7:33
300 squats in 10:45
I did it in 43:41. But at special note dimmoc 2 jr(at 8years old) did 200 push-ups,100 squats,& 300 sit-ups!!!!24:20!!! They say america youth is lazy!! I beg to differ!!!
I called it "Murph the 4th". Today is my 4th day doing crossfit and even though I should have my out of shape butt doing the beginners workout, I couldn't pass this up.
I did a 4th of everything and switched out the push ups (I have weenie arms) for sit ups:
25 pull ups
50 sit ups
RIP Lt. Murphy
About 20 minute run to where I could do pullups (on travel, found playground). Then about 26 minutes for exercises. About 10 minutes back to hotel.
1 Mile (7:29)
10 Pullups (8 rounds, alternating with below)
1 Mile (7:16)
Better folks than I surely tackled this one. My wrist gave out as I attempted my eigth round, and I wasn't about to even try one armed pullups (left handed, nonetheless)! I was hoping to make up for it by a sub-7 mile. Despite the cramps and extra 17 seconds, I'm still proud I beat my first mile time and haven't passed out yet.
Lookin' forward to the next Murph..
"Murph" in 55:23
all pullups (between 12-10 per minute)
all pushups (between 20-16 per minute)
all squats (34,33,33,25,25,25,25,20,20,30,30)
First time doing Murphy !!!!! I almost repainted the gym with my stomach content (mainly kraft dinner or not...) but anyway
First 1 mile 6m flat
52 minutes all together
reached Max Heart rate on the run 174hb/m
Did not wear my bullet resistant vest in the gym but substituted it by a 20lbs barbell
That was brutal...I'm just happy that I didn't quit.
RIP Murph. I thought of you all the way. I'd like to give a shout out to those east coast swabbies I served with in the 'Vo 2002-2003. Hope all is well...
Did this one outside (heat advisory here today). 1st mile in 7:30, 2nd mile in 8:14. Did all PUs before moving on to pushups and so on. Sets of 10 jumping PUs. Had to do 20 knee pushups. Sets of 30 squats.
1st mile 12:40 2nd mile 11:12
Jumping pullups, knee pushups
I have been somewhat of an onlooker for the past 2 or so months while doing my own crossfit styled workouts to build up to the amazing wods which i started about 3 weeks ago. Todays workout was the longest i ve ever done but the most satisfying as well. tho, i m a bit embarrassed about my time. my prayers will go out to murph as well. Keep up the good work everyone. I hope to meet you all some day soon.
Subbed 1600m. row for each mile run
wow-e wow wow wow
This was a tough one.
1:02:45 w/30lb vest. Didn't have a 20lb available but I think the 30 was sufficient enough. Looking forward to the next time Murph.
My condolences to Lt Murphy's family. I have the deepest respect for all those who fight with valor and a willingness to risk the ultimate. Today my first mile was two 440 laps @ 4:02, walk 2 min, then two more @ 4:20. Damned heel spur acting up. Drove home and did 100 pullups in 43:33, 200 pushups @ 1:50:19, 300 squats @ 2:22:21, rowed 1750m @ 2:31:11. This wod reminded me of when I used to run 20 milers on Saturdays. Fortunately, I am on vacation. Not proud of my time, but thinking of Lt Murphy and all those in the struggle I knew I had to at least finish.
as rx'ed - 1 hour 50 minutes (no laughing!!)
Could have done it MUCH faster, but used a 20# pack which slowed me waaaaaaay down. Broken up like so:
1 mile run: 10 minutes
Pullups - 2x10, 16x5
Pushups - 20x10
Sqauts 16x10, 7x20 (did a few sets of 30, not sure where they came in though)
1 mile run (well, .5 mile jog, .5 mile walk on incline) : 13 minutes
There were times I wanted to take the pack off in order to finish faster, but I couldn't bring myself to do it...Great WOD coach.
Woops, correction on the pushups: did 10x20 NOT 20x10
I pitty the fool who takes up CrossFit today.
Mile 1 - 9:00
20x5,10,15 - 34:21 (lots of assistance on pull-ups, all other sets unbroken)
Mile 2 - 12:45 (almost killed me)
did the first 50 pullups, 160 pushups, and all the squats with a weighted vest.
pain is all i can say.... great WOD
"Murph" in 50:38.
It hurt from beginning to end. I did not know you Murph, but the whole community mourns you. Take it easy bro, we've got the watch now.
Today's BX workout
Walking Lunge 100ft
21 Pull ups
21 sit ups
Walking Lunge 100ft
18 Pull ups
18 sit ups
Walking Lunge 100ft
15 Pull ups
15 sit ups
Walking Lunge 100ft
12 Pull ups
12 sit ups
Walking Lunge 100ft
9 Pull ups
9 sit ups
Walking Lunge 100ft
6 Pull ups
6 sit ups
About 30 minutes for this - only mod is the pullups are singles standing on a box but pulling myself all the way up.
Working on my kipped pull ups before class and did one ring pull up to chest and hold. It probably messes me up on the workout when there are pull ups but I need to practice them and that's the only time I'm fresh enough to to multiple attempts.
"Murph" -- I will do this one to honor Lt Murphy, but need to use a weekend as it will probably take me 90 minutes or more.
Again, honor where honor is due. God bless the men and women who guard our safety.
in your honor Lt. Murphy,thank you.
"Murph" 10 sets 50:00 min', is tomorrow rest day?
--done sequentially, no extra poundage.
1 month CrossFit anniversary! Was going to do a reduced effort this cycle in intensity and speed if not in volume. I tried to slow it down, but I don't think I would have gotten it done any faster had I gone all out.
10 rnds of 10 pull-ups + 20 push-ups + 30 squats
No extra weight
Again pull-ups were the real stumbling block. All jumping singles.
10 @ 10/20/30 ball pushups
did it 10x20x30 sets
and...first workout in my awesome new rhabdo shirt...thanks lauren!
cfwu X 3
didn't have my armor w/ me so used 20# in my ruck
cfwu X 3
was gunning for 45 min but that dissapeared quite quickly. Thanks for the gut check, LT. To all the pipehitters out there, stay safe and kick some ass.
Pukie was definitely in my system after "MURPH". Total time: 1hr:07:08.
The last mile had to run walk to complete. It kicked butt.
Pukie was definitely in my system after "MURPH". Total time: 1hr:07:08.
The last mile had to run walk to complete. It kicked butt.
I did the 1 mile run, then I broke it into 20 rounds of 5 assisted pull-ups, 10 push-ups on the knees, and 15 squats. I then finished the second 1 mile run.
Fun things from today: I finished the workout, my trainer did measurements and I have lost 9% of my body fat in the past 6 months, and a fellow crossfitter saw me doing the WOD at MCAS Miramar and came over to wish me well.
Off to get ready for tomorrow!
Ouch, this one was ugly. Mix into the equation that I am fighting a major cold and all you get is more ugliness.
Were we allowed to mix up the pull-ups, push-up and squats or was it suppose to be 100/200/300 straight out?
I envy Murph's opportunity to serve the way he did and I honor and pay homage to his as well as the others' sacrifice for this great country.
The dedication of today's WOD inspired some of my guys to join in - hopefully, we can make regulars of them. My deputy CC is prior Navy and was real impressed with the workout and the story - he knew of the incident.
Did it Chelsea style: 1:01:29
Tomorrow is gonna hurt.
matt g, nice to see you back with the times to try and beat but knowing deep down inside that when you check the comments after your workout you never will. Thanks for the quote also.
Thank you Lt. MURPHY
Wow, what a WOD!
1 mile run 6:58
100 Pulls - sets of 5
200 Pushs - 50,50, 25x4
300 Squats - 25x12
1 mile run 8:30
1:09 without body armor. 2nd run was hurtin.
1st mile under 7:00, 2nd mile at 8:00 on an indoor track- 11 laps/mile.
Words can't express my sadness everytime I see one of these WODs. All of our soldiers and their families are in my prayers.
God bless you, Lt. You gave all.
1:21:10 as rx'd. Thank you CF for honoring Lt Murphy.
Pulls - Broken, kipped and jumped, straight arm, prone, supine, sides (any way I could get up)
Push ups - sets 15's and 20's
Squats - 30's and 25's
Runs on Tmill (unfortunately) 1st 7:15 2nd 7:06 . Must have goofed the 1st run cos I was hurting on the home run
This nailed me!!!
Pullups (all assisted)
I will be feeling this tomorrow!!!
Lt. Murphy I don't agree with the reasons you were over there. And I think this could have been avoided. But I do appreciate your sacrifice...
Wrong place, wrong time to put that out. Murph did not die in vain. He died so you could express your freedom of speech as I express mine. In the end, he ultimately chose to give the greatest sacrifice that a man can give. And for what??? So you can say that you disagree. That alone makes him a hero.
A fellow brother in arms
The first mile was 5:45, second mile was 5:58. Did 5/10/15 for the pull-ups, push-ups and squats x 20 sets.
first mile was about 6:40
Pull up in sets of 10
push-ups in 20s
and squats in 30s
last mile was about 9 something, (I stopped looking at the clock eventually)
Man that was hard
1/2 Murph. just getting back into crossfit for Summer
10 rounds of 5 pullups, 10 pushups, 20 squats
about 30 minutes
Had to do a 'half murph' as time was tight.
C2 row 1609m
50/100/150 chelsea style
Rest in peace Lt.
Ran approx 2ks to the Balmain fitness centre, did Murph in 10, 20 and 30 sets and ran back again. About an hour.
Client cancelled on me, so in a gym with nothing to do so after doing Murph in the AM (earlier post)
Did a PM work out
35 Double unders
Two laps of Gym block 800m+ = 1mile
Pull Downs 50kg sets of 20 and 25 = 100
Push Ups sets of 20 = 200
Squats sets of 30 and 50 =300
Two laps of block =1mile
Estee 40:08 no weight, pushups on knees
Fiona 44:23 ADF webbing with 5kg of plates. Total weight 6.5kg/14.3lbs and One Arm Pushups GAO.
My Legs didn't want to run that last mile, more a shuffle and the lungs where burning.
Lest We Forget
sorry for the late post. I'm proud to do this workout and i look forward to it very much.
Paul, Richard... you better have done this workout!
"Pray for peace, train for war."
My first CrossFit ever.
1 Mile run
100 Pullups (assisted after 30)
160 Push ups (my arms gave out)
For the Pull Ups, Push Ups ans Squats I did sets of 30/50/100 give or take 10 on the Push and Pulls
I couldn't run the last mile, I did this whole work out with out taking breaks between sets.
My total time was 55 minutes. If I did the last mile it would have been around 1hour 10 mins.
warm-up: jog to track
total time 38:25
first mile 6:38
100-200-300 broken into sets of 10/20/30, all pull-ups unbroken w/kip, last three sets of push-ups: 10 regular, 10 from knees; 5 regular, 15 from knees, 20 from knees, all squats unbroken
did five sets, took two minute walk-around, then finished last five sets + stab at final mile (ugly)
good workout, I'm still sweating
Total time: 47 minutes. Did 20 Cindys. All sets unbroken. Last mile done in 7:30. Feld really good at the end.
All of Team Ruthless did this with 20 pound weightvest.
From 45:09:17 to 1:05:36
All of Team Ruthless did this with 20 pound weightvest.
From 45:09:17 to 1:05:36
Me and Joe did this last night without weight vest or body armor.
May God bless and protect our soldiers and civilians who are in harm's way.
1:14:34 as Rx'd (i.e. In sequence: all of one before next exercise)
(2) 1 mile runs on treadmill @ 8 mph
Ran out of time at 44:13
100 pullups (2*10 rest at 5 reps)
200 pushups (30-15*3-10*4 rest at 5 reps)
100 squats (25*4) ran out of time.
rest in peace Lt. Murphy; I thank those over in Iraq and Afghanistan for their sacrifices; I just wish we Americans could sacrifice just one iota of what is being sacrificed by our Armed Forces to share in the load being unfairly given to the those fighting, their families and their friends.
39:50 as rx'd
Craig...are you out there?
1:31 as Rx'd
This workout kicked butt. Did not use weighted vest or backpack. Pullups were assisted.
time = 75:00
1 mile = 8:50 (treadmill)
pullups/pushups/squats in 10 rounds of 10/20/30
(pullups assisted, pushups on knees, squats unbroken)
1 mile = apprx 9:21
Got it done ... now that it's over, I wish I had been able to hit it sooner. Have been dreading this all day.
As Rx-ed 48:25 (no vest but loaded trusty CamelBak with 8kg of dumbbells and some water)
1 mile - 6:59
20 rounds cindy style
1 mile - 6.52
Someone was asking recently about different types of pull-ups. Larry L provided a huge list - well I think I invented a few more just to get up there (including jumping, kicking and screaming pull-ups to name just a few!!).
You left many a mark in your passing. I'll never forget your humor....and now I will continue to crank this workout as I remember our laughs.
Didn't even time it....just enjoyed the pain.
sub'd 8 minute rounds of bag work for each run.
Experimented with the pulls, push-ups, and squats in sequence rather than Cindy style.
I think I could have done it about 4 minutes faster if done in the Cindy style.
1 mile run: .5% incline
100 pull ups: Assisted 40# 35,15,15,15,10,10
200 push ups: 50,30,30,30,30,30
300 squats: 45# bar sets of 50
1 mile run: no incline
Abraham Lincoln Crossfit
Tom = bad idea, 93 degrees outside at Washington Park, I should have stayed inside. I wanted to quit after the first four rounds but plodded along focusing only on the round at hand. The squats really sucked the life out of me in that heat. Final run was death march half run half walk. Soaked with sweat and started to feel cold.
time = 1:09
mile = 9 minutes hilly.
Cindy 5, 10, 15
Pullups = 5, then (3-2) for the remaining 19 sets
Push-ups = 10 x 20
Squats broken at 10 then five after the first ten sets.
Mile - 12 minutes hilly and broken
Team Ruthless Boxer Trevor (9years old, 44pounds)
did Murph in 38:55:09 without 20 pound vest. He will be fighting his first official fight in september 2005 at Gleasons' Gym, the Bronx, New York. One tough kid!!!!!!!!!!!!
5/10/15, deadhang pull-ups. Pretty proud of myself, impressed with having been able to do 5x20 deadhang pullups. Good workout.
Partitioned pull-ups, push-ups and squats:
10,20,30 for first 5 rounds
5/5,20,30 for last 5 rounds
partitioned 10, 20, 30
1st mile=8:43, outside uphill/downhill loop
12 sets total to get all reps, first PU=pr 20
last mile =10:18 all I could do to not walk
short breaks between sets to keep from puking
41:04 Rowed & other stuff as Rxed
" The Al Qaeda might ask themselves what manner of men these are, who fight to the death rather than surrender, and who though injured evade over high and cold mountains until they have outdistanced their unwounded pursuers."
above quote borrowed from wretchard.com. full article follows
The body of the last Navy SEAL from the reconnaissance team which encountered a large number of Taliban has been recovered. CNN reports:
The body of a U.S. Navy SEAL has been found and recovered in Afghanistan, a senior defense official said Sunday. This would account for the fourth member of a reconnaissance team that disappeared two weeks ago in Afghanistan. Only one of the four survived. The body of the SEAL was found near the other two bodies and all three had died in a shootout with insurgents, according to an initial assessment from the field, the senior official said. This senior official said that "no way" had the SEAL ever been in captivity, contrary to Taliban claims that he had been abducted.
The fourth SEAL, who survived, evaded superior numbers until he escaped. Sixteen more Special Operations soldiers died in an attempt to reinforce the recon team when their MH-47 was shot down. The US response to the loss of the recon team was not to run but insert hundreds of troops into the area to find the missing men and possibly to complete the unfinished mission. The Al Qaeda might ask themselves what manner of men these are, who fight to the death rather than surrender, and who though injured evade over high and cold mountains until they have outdistanced their unwounded pursuers. It's not an idle question. One of Osama Bin Laden's strategic assumptions when he wrote contemptuously of the US in his 1996 fatwa was that he was facing cowards.
"But your most disgraceful case was in Somalia; where- after vigorous propaganda about the power of the USA and its post cold war leadership of the new world order- you moved tens of thousands of international force, including twenty eight thousands American solders into Somalia. However, when tens of your solders were killed in minor battles and one American Pilot was dragged in the streets of Mogadishu you left the area carrying disappointment, humiliation, defeat and your dead with you. Clinton appeared in front of the whole world threatening and promising revenge , but these threats were merely a preparation for withdrawal. You have been disgraced by Allah and you withdrew; the extent of your impotence and weaknesses became very clear. It was a pleasure for the "heart" of every Muslim and a remedy to the "chests" of believing nations to see you defeated in the three Islamic cities of Beirut , Aden and Mogadishu."
Bin Laden understood and accepted that American logistics, technology and science would be superior to his own. What he was less prepared to believe was the possibility that their fighting spirit would be equal or greater than his. Sixty two years ago the Imperial Japanese Navy fought the USN for three straight days and nights in the waters surrounding Guadalcanal, from November 12-15, 1942. Both sides fought at point-blank range in some cases. Two USN Admirals, Scott and Callahan, died in a single night. Still the IJN and USN came on. Only after the USS Washington sank the battlecruiser Kirishima on November 15th did the Japanese break off. But it was not the material loss that shocked the Japanese: losses were about even on both sides; it was the realization that USN would not give up.
It is the canonical assumption of those who set out to conquer the world that all men are not created equal: that there are ubermensch and untermensch, men of divine descent and mongrel races, jihadis and infidels; that somehow these differences in quality will allow the chosen few to dominate the many. Yet in each case these beliefs have proven wrong, whether in the snows of Russia, the waters of Ironbottom Sound, or in the mountains of Afghanistan.
if there are men of superior quality, then Lt. Murphy is one of them.
100 pull downs (no pull up bar in hotel gym, started slightly above my body weight, ended WELL below my body weight)
200 push ups 20/10/10/10/10/10
300 squats (mixed w/push ups) 25/10 25/10 25/10 25/10 25/10 25/10 25/10 25/10&10 25/10 25/10 25/10 25/10
as tempted as i was to do 100 of each or substituye sit ups, i owed to the memory of a great man to do as close to rx'd as possible.
Good one. God Bless you Lt. A sincere heartfelt thanks to all those serving our country from my kids, my wife and me. You all truly inspire me.
30# DB for PU
25# plate on back for push ups
25# plate for squats
10 sets of 10,20, 30
Group runs on front and back (although I couldn't have gone too much faster on the last one!)
We did this beat fest with the perscribed 20 pound vest.
Leo : 44:53
Used a 20 pound vest and it killed me. I grossly underestimated the amount of time this was going to take me and I only had enough time to do half of the pull-ups, push-ups and squats. I did do both runs and I will go back later to finish the gymnastics. With all that, my time was still 43:12:24.
Murph, even from up above, you are still kickin' my sorry butt! Talk about chinks in the armor.:(
This was my first WOD ever. Just completed the second week of Beginner's WO in CFJ 9. Unbelievable. Results:
1:07:00 to complete
10/20/30 (first time trying kipping pu's, did them all that way, amazing the way it smokes you)
I thought I might die at several points. I'm hooked.
Modified as my hotel gym had no pullup bar so did pulldowns.
Couldn't finish last half-mile as legs were too wobbly and was about to hurl. I had unfortunately done Chelsea the day before and paid the price. Ouch.
Straight through w/ vest. Completed the first mile, pull ups and push ups in 30:00. Then hit a brick wall at the squats.
56:15 w/o vest
Runs were a little long; after the workout I clocked it in my car. What I thought would be a mile turned out to be 1.8. A little extra character building.
Partitioned the pullups/pushups/squats into 10/20/30.
Great workout. BZ, LT! May God comfort your family.
This was a special workout
1 hour w/o vest
Only able to complete 1/2 of push ups, pull ups, and squats.
1st mile: 7:48 (suprisingly dissapointing)
2nd mile: 9:00
Did it without armor. Feeling a little week, so didnt want to push it.
55 min as rx'ed. Awesome workout.
Nice post Marshall. Thank you Murph and all those soldiers dedicated to protecting freedom.
Spurred on by Dan Silver, I did this consecutive style with a 10lb weight vest. Lots of pain. 68:17.
1st mile 12mins
10 sets of 5 pull-up with 100lb assist,10 push-ups,15 squats. Supposed to do 20 sets but quit. (first month excuse again.)
Sets went 4 consecutive, break, 3 consecutive, break, 2, finally 1. On last set there was a break between pull-ups and push-ups.
2nd mile 16 mins. Started walking and worked up to 12min mile pace by the end.
1st mile=.75 of a mile in 12mins
10 sets 100lb pull up assist, from knee push-ups, unassisted squats. Broken here and there but less broken than Harks.
2nd mile: .65 in 13 mins.
Hark 1:12 mins
Rick 1:09 mins
Murph time: 52:41 no vest.
(all rounds of 10/20/30)
pull ups 10X10
push ups 1st 3 sets unbroken
Brandy, my CF trainee, suprised us all today with an outstanding Murph effort. Subs were assisted pullups via cargo strap, some limited ROM on the pushups and spot for squats below parallel (ten rounds of 10,20,30). Regardless of those subs, she kicked butt by rising to the challenge and taking one for the Lt. She completed the WOD, looking several shades whiter than she normally is, at 69 minutes.
20lb aslt vest
Pull-ups, push-ups and squats were broken into whatever chunks I could manage to keep the flow going.
bw 210, age 45
Thought about Murph during the workout and the ultimate sacrifice he made for his country. We are blessed to live in a nation with men like this who are willing to give of themselves.
Completed the workout as recommended, broke up the pull-ups, push-ups and squats into 20 rounds of 5-10-15 reps. Total time of 46:58.
1:50:19. Added a 25 lb. plate to the squats, and a 12 lb. chain to the pullups. Had to start with squats, then pushup, then pullups, as some ning-nong was using my (I think of it that way, since it's normally not an issue) pullup bar. Unforeseen consequence: I was holding the plate, and apparently wore my shoulders out. I did 70 practice sword cuts with my Boken in my warmup, but I do that every day. In any event, when I went to do my pushups, 10 reps was an effort, and I can normally do 40 or so without too much trouble. My anterior deltoids hurt for almost every rep of the 200, and I had to break it down into sets of 5, and sometimes 3 and 2. It was a ball buster. Pullups were less bad.
I threw up 3 hours after I was done. I think from all the water I ingested during the workout itself.
I didn't want to do this workout, and the only reason I did was to honor a brave man.
1.24:40 Pure evil! Longest time ever I failed to prepare. Did not eat breakfast. Broke in to 10 sets of 10 pullups 20 pushups 30 squats. After 6th round went to jumping pullups and sets became broken. The clown was trying to come visit but I was able to keep him down.
Time 1:05. Had to wait until Sunday for Murph. Miles were jog-walks, pushups from knees and squats without weights. Ouch.
43:13 Ran the first mile in 7:25, felt like I held back a little to make sure I had something left for the Cals.
Did it in sets of 10/20/30 6 rounds then split it up 5/10/15 for 8 rounds. Had to keep changing it up because the pullup bar kept becoming unavailable. Finished all the cals by minute 33.
Cramped up on the last run and it turned into a 10 minute run/walk. Coulda, woulda shoulda gotten sub 40 min.
Everything done unweighted.
7:42 first mile
10/20/30 Cindy Style on the middle.
9:50 second mile
Got my brother and girlfriend doing CF now. Thanks very much to Norma and TK for introducing us!
man this one stomped me, don't know if it was the heat, humidity or just the weak gene in my genetic makeup being exploited but it hurt boucoup g.i., however it was in memorium of a fellow warrior, so I did it all with "body armor".
"Murph" in 43:26 with a 20lb. vest. I completed each event in the WOD order (ie. pullups, then pushups then squats) VERY TOUGH!!!
first mile was only six min and fifteen secs that was the worst mistake i have ever made smoked me for the whole rest of the workout. all and all i am spent
Goodness I'm slow =) But I completed it. Pull ups were still @ 28 lbs assisted. Last mile was walked, calves were cramping up like none other, almost didn't make it home =) Great feeling.
"Murph" in 44:51 -
1st run 7:03 on treadmill;
2nd run 7:16 on treadmill.
Push-ups after 70th from knees; no extra weight.
Fair Winds Lt. Murphy
1 Mile Run-8:25
1 Mile Run-10:50
With 20 lbs in my camelback.
Never used a pack before today. This was a real butt kicker.
New 1-mile PR: 9:13
Man, that was a beat-down.
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Most difficult workout I have EVER had.