August 18, 2005

Thursday 050818


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


Enlarge image

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.

Comment #1 - Posted by: GUYUK at August 17, 2005 2:35 PM

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?

Comment #2 - Posted by: Andy Petranek at August 17, 2005 3:00 PM

Cant wait to do this WOD in honor of Mr Murphy

Comment #3 - Posted by: DavidE at August 17, 2005 3:08 PM

Michael Murphy

Comment #4 - Posted by: John at August 17, 2005 3:12 PM

A great name for a great hero and a tough WOD!!

Comment #5 - Posted by: RB at August 17, 2005 3:14 PM

HOO YA MICHAEL MURPHY. You are a true inspiration to those of us "wanna-be" warriors. Your curage and sacrafice will not go unnoticed.

Comment #6 - Posted by: John at August 17, 2005 3:14 PM

These wods always make me cry. You will be missed Murphy.

Comment #7 - Posted by: Beth at August 17, 2005 3:40 PM

Comment #8 - Posted by: eva t. at August 17, 2005 3:43 PM

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

Comment #9 - Posted by: john l at August 17, 2005 3:48 PM

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!

Comment #10 - Posted by: EricF at August 17, 2005 4:08 PM

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.

Comment #11 - Posted by: dan van at August 17, 2005 4:15 PM

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...

Comment #12 - Posted by: tedw at August 17, 2005 4:15 PM

No need for warm ups on this one. Get in and get some for a fallen warrior.
RIP Murph.
Balls out again boys and girls. With me?
See ya tomorrow.

Comment #13 - Posted by: Ron N at August 17, 2005 4:31 PM

"Train Hard, Fight Continuously". In honor of Michael Murphy. "Murph"

Comment #14 - Posted by: Adrian D at August 17, 2005 4:49 PM

Wow.... Looking foward to the vision quest

Comment #15 - Posted by: Shaun D at August 17, 2005 4:59 PM

Anyone: All pull-ups, then pushups, then squats
or should it be broken into a circuit, ie. Chelsea
Just want it done right.

Comment #16 - Posted by: J.J. at August 17, 2005 5:08 PM

I'm probably wrong, but I'm going at it like it's either Cindy or Chelsea. . .on steroids.

Comment #17 - Posted by: Ron N at August 17, 2005 5:13 PM

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.

Comment #18 - Posted by: David B. at August 17, 2005 5:23 PM

No need for body armor where I come from, but will gladly wear a pack.



Comment #19 - Posted by: steven stackpole at August 17, 2005 5:34 PM

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

Comment #20 - Posted by: Don Stevenson at August 17, 2005 5:41 PM

Going to be introducing crossfit to some firstimers, including my Coy's OC.

You picked a good Lauren.

Comment #21 - Posted by: Wayne at August 17, 2005 5:43 PM


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?

Comment #22 - Posted by: Mike Minium at August 17, 2005 6:04 PM

Early morning it'll be: one mile; 20 Chelsea rounds; one mile...with vest. Here's to you, Mr. Murphy.

Comment #23 - Posted by: Steve HB at August 17, 2005 6:10 PM

And my gratitude for Lt. Murphy and all the others who put their lives on the line for our freedom.

Comment #24 - Posted by: Mike Minium at August 17, 2005 6:16 PM

Lt. Michael Murphy,

Gods speed brother! Our prayers are w/you and yours!

Comment #25 - Posted by: DJ at August 17, 2005 6:20 PM

Did "Murph" a day ahead but modified and with too many interruptions.
I skipped the mile runs and did only 200 squats.

Time= 45:10

Comment #26 - Posted by: Cesar at August 17, 2005 6:26 PM

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.

Comment #27 - Posted by: Ronnie at August 17, 2005 6:36 PM

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


Comment #28 - Posted by: Dustin at August 17, 2005 7:22 PM 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. hell with my broken knees, I'm on this tomorrow.

Comment #29 - Posted by: timM at August 17, 2005 7:28 PM

Sorry! was Afganistan..... A decision by my country I would have joined in a heartbeat)

Comment #30 - Posted by: timM at August 17, 2005 7:32 PM

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

Comment #31 - Posted by: tahoe mike at August 17, 2005 7:58 PM

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.

Comment #32 - Posted by: Eric '07 at August 17, 2005 8:06 PM

I won't be able to move for a while after this!

Comment #33 - Posted by: Brian at August 17, 2005 8:32 PM

I agree with Mike M. This is done each exercise before going onto the next.

I am already part of My Soldier. Good program.

Comment #34 - Posted by: beth at August 17, 2005 8:50 PM

LT Murphy... you are remembered.

Comment #35 - Posted by: Lani at August 17, 2005 8:58 PM

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.

Comment #36 - Posted by: RossB at August 17, 2005 9:16 PM

Alright Minium, have it your way.
I decide when I finish gasping after mile 1.

Comment #37 - Posted by: Ron N at August 17, 2005 9:19 PM

What kind of weight do you psychos use for squat ?

Comment #38 - Posted by: C-bas at August 17, 2005 9:19 PM

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

Comment #39 - Posted by: Don Stevenson at August 17, 2005 9:43 PM

Fair winds.

Comment #40 - Posted by: sd at August 17, 2005 9:57 PM

Will bring a backpack to the gym and wear the extra 20#'s proudly! Time to "git-r-done"!!!

Comment #41 - Posted by: Jon at August 17, 2005 10:13 PM

Hmmm, after reading my first post, I feel I have neglected to express my feelings for the should I...


Comment #42 - Posted by: Jon at August 17, 2005 10:15 PM

Great workout. Great basis. I will torture myself through this one with pride.

Comment #43 - Posted by: Jesse Woody at August 17, 2005 11:12 PM

With Honor Sir.

Comment #44 - Posted by: MikeMacCham at August 17, 2005 11:51 PM

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.

Comment #45 - Posted by: DavidCFE at August 18, 2005 2:07 AM

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.

Comment #46 - Posted by: BrianW at August 18, 2005 2:22 AM

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.

Comment #47 - Posted by: Paul M. at August 18, 2005 3:06 AM

This is kind of insane today......Maybe I should find one gym employees to cart me to my car after I pass out.

Comment #48 - Posted by: allen yeh at August 18, 2005 3:35 AM

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.


Comment #49 - Posted by: sonny at August 18, 2005 4:13 AM

CROSSFIT and Murph you are dar MAN!

Comment #50 - Posted by: clement at August 18, 2005 4:16 AM

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.

Comment #51 - Posted by: Norma at August 18, 2005 4:41 AM

Ouchies, almost puked three times

1 mile run
10 rounds of: 10 pull ups, 20 push ups, 30 squats
1 mile run


No vest

Comment #52 - Posted by: B Ring at August 18, 2005 5:13 AM

1:07:25. Runs sandwiched the pullups, pushups and squats done "Cindy" style. Obviously not ready for a vest.

Comment #53 - Posted by: Ted Zink at August 18, 2005 5:23 AM

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

Comment #54 - Posted by: Fi at August 18, 2005 5:39 AM

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.

Comment #55 - Posted by: Steve72 at August 18, 2005 5:55 AM

Time: 1:00:39. Everything broken except for the memory of Lt. Murphy, United States Navy.

Comment #56 - Posted by: Thompson at August 18, 2005 6:04 AM

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.
Semper Fi.

Comment #57 - Posted by: rcs at August 18, 2005 6:29 AM


-Mile 1: 6:15
-20 rounds 5/10/15 (no vest)
-Mile 2: 7:56 (really hit a wall here).

Comment #58 - Posted by: David B. at August 18, 2005 6:33 AM

C-bas, squats are WITHOUT WEIGHT unless otherwise noted. As low as you can go. For today, add a weighted vest if you want.

Comment #59 - Posted by: StephenT at August 18, 2005 6:43 AM

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.

Comment #60 - Posted by: kelly moore at August 18, 2005 6:49 AM

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

Cheers, kempie

Comment #61 - Posted by: kempie at August 18, 2005 6:50 AM

LT Michael Murphy. USN


Comment #62 - Posted by: David at August 18, 2005 7:23 AM

Subbed 1 mile row for each 1 mile run


Long, but at least I got through it.

Comment #63 - Posted by: Zach H. at August 18, 2005 7:29 AM


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.

Comment #64 - Posted by: amullican at August 18, 2005 7:54 AM

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,
-Capt P

Times: 42:39 - 1:28:40

Comment #65 - Posted by: Joel at August 18, 2005 8:04 AM

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.

Comment #66 - Posted by: Dan Orozco at August 18, 2005 8:05 AM

Gotta hand it to ya Murph, you kicked my ___! Did it in 48:58. RIP.

Comment #67 - Posted by: RSuggs at August 18, 2005 8:07 AM

Kicked my 46 y/o, 200-and-too-many-pound a$*!

As Rx'ed:
With 25# vest/plates


5/10/15 breakdown ala "Chelsea" was the ticket.

Comment #68 - Posted by: Steve HB at August 18, 2005 8:08 AM

Hi all,
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.
Until tomorrow...

Comment #69 - Posted by: Jonathan Jensen at August 18, 2005 8:22 AM

in honor of "MURP"

1mile run=7:45
pullups pushup squats 5/10/15 in cindy fashion no vest=21:53- 20 rounds
1mile run=9:33
+1 min extra had to walk from track to pullup station and back

Comment #70 - Posted by: dennyy at August 18, 2005 8:25 AM


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.


Comment #71 - Posted by: tedw at August 18, 2005 8:29 AM

I attempted to post this before... without too much success. In rememberance of all fallen heroes, I offer the following

Will complete this workout regardless of time.

Tom Girouard USMA 82

Comment #72 - Posted by: TomG at August 18, 2005 8:29 AM

1:23 with 25lb vest

Comment #73 - Posted by: Sully at August 18, 2005 8:33 AM



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.

Comment #74 - Posted by: Ronnie at August 18, 2005 8:43 AM

37:56 as written, all broken except runs, no vest

Comment #75 - Posted by: JACK at August 18, 2005 8:48 AM

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.

Comment #76 - Posted by: mark b at August 18, 2005 8:49 AM

As rx'd

Pullups slowed me down... Did all 100 pulllups then moved on

Comment #77 - Posted by: Katie Jo at August 18, 2005 8:53 AM

39:38 as rx'd


Comment #78 - Posted by: paulw at August 18, 2005 9:08 AM

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.

Comment #79 - Posted by: ediddy at August 18, 2005 9:12 AM

oh, and no body armor. BWT 206

Comment #80 - Posted by: ediddy at August 18, 2005 9:14 AM

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.

Time: 1:11:46.

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.


Comment #81 - Posted by: Kris at August 18, 2005 9:36 AM

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!

Comment #82 - Posted by: DJ at August 18, 2005 9:47 AM

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.

Comment #83 - Posted by: BrianT at August 18, 2005 9:52 AM

Did as rx'd with 10kg weighted vest

Time - 58:30

Comment #84 - Posted by: DavidE at August 18, 2005 9:54 AM

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.

Comment #85 - Posted by: ippon013 at August 18, 2005 10:05 AM

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.

Comment #86 - Posted by: Justin, Crossfit Boston at August 18, 2005 10:14 AM

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...

Comment #87 - Posted by: Tim T at August 18, 2005 10:16 AM

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!

Comment #88 - Posted by: BrianW at August 18, 2005 10:23 AM



Will finish later, I haven't eaten since yester-eve at 6pm and feel it. RIP Murph.

Comment #89 - Posted by: brendan melville at August 18, 2005 10:28 AM


Fair winds...

Comment #90 - Posted by: Ray V. at August 18, 2005 10:40 AM

WOD: 50:55
Treadmill @ 1% aerobic pace
pull-ups in 5's
push-ups: 10's
squats: 15's

Comment #91 - Posted by: Rick Ihrie at August 18, 2005 10:44 AM

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.

RIP Murph.

Comment #92 - Posted by: Chris Q. at August 18, 2005 10:50 AM


mile 1 - 7:30.
Split up work into 14 sets of a slightly (rep) heavier Chelsea.
mile 2 ~ 9:00.

an intense workout!

Comment #93 - Posted by: John Messano at August 18, 2005 10:51 AM

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.

Comment #94 - Posted by: Bob Cornute at August 18, 2005 10:51 AM

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.
1 mile-7.09.51
100 pullups- 8.35.69
200 pushups- 19.13.53
300 situps- 25.31.47
1 mile- 8.16.45
Total- 1:08.46

Thank you, and God bless

Comment #95 - Posted by: Jeremy at August 18, 2005 11:02 AM

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 Murph

Comment #96 - Posted by: JeffT at August 18, 2005 11:07 AM

RIP Lt. Murph.

No vest

As Rx'd, 1:23

Thank you,


Comment #97 - Posted by: Ernest at August 18, 2005 11:10 AM

Wow. Not ready for this yet...

1 mile
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 lunch

Jacksonville, FL

Comment #98 - Posted by: Douglas at August 18, 2005 11:10 AM


No vest, but did all reps of each exercise before moving on to the next. It hurt.

Comment #99 - Posted by: brian_g at August 18, 2005 11:39 AM

10 sets of 10 pulls, 20 push ups, 30 squats.

Comment #100 - Posted by: Kyle Felmley at August 18, 2005 11:48 AM

WOD as Rx'd

Comment #101 - Posted by: S at August 18, 2005 11:50 AM

40:41, no vest
10 sets of 10 pull-ups, 20 push-ups, 30 squats
my legs felt like rubber during last mile run

Comment #102 - Posted by: Sam L at August 18, 2005 12:01 PM


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)


Comment #103 - Posted by: Jeremiah at August 18, 2005 12:05 PM

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.

Comment #104 - Posted by: Joseph_B at August 18, 2005 12:20 PM


1 mile - 8:30
25 Pull Ups, 75 Reverses
100 Push Ups
250 Squats
1 Mile - 14:00

Comment #105 - Posted by: Adam B at August 18, 2005 12:26 PM

R.I.P. Michael Murphy. You're not forgotten.

I'll have to set some time aside to do this bad boy later.

Comment #106 - Posted by: Mike N at August 18, 2005 12:28 PM


Comment #107 - Posted by: LeBlanc at August 18, 2005 12:38 PM

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.

Comment #108 - Posted by: Andrew at August 18, 2005 12:40 PM

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.

Comment #109 - Posted by: nicole at August 18, 2005 12:52 PM

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

Comment #110 - Posted by: OPT at August 18, 2005 1:01 PM

50:47 No vest; did all 100, then 200, then 300

Brutal... Last run was more like a shuffle

Comment #111 - Posted by: Erik at August 18, 2005 1:29 PM

47:50 As RXed, no vest. Godspeed Lt.

Comment #112 - Posted by: Larry L. at August 18, 2005 1:33 PM

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.

Semper Fi

Comment #113 - Posted by: Danny Boy at August 18, 2005 1:44 PM

Sea Kayaking 2 Hour Paddle
Lake Union to Lake Washington.

Comment #114 - Posted by: Matt Durham-IAFF at August 18, 2005 1:46 PM

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

Comment #115 - Posted by: Allen Yeh at August 18, 2005 1:49 PM

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.


Comment #116 - Posted by: steven stackpole at August 18, 2005 1:53 PM

Talk about inspiring....Murph RIP..God Bless!!

Comment #117 - Posted by: Karen C at August 18, 2005 1:55 PM

46:45 as Rxed. No vest. Very tough but worth it for the honor of Murph.

Comment #118 - Posted by: John Walsh at August 18, 2005 1:55 PM

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...

Comment #119 - Posted by: Sandy S at August 18, 2005 2:10 PM

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.

RIP Murph.

Comment #120 - Posted by: brian_g at August 18, 2005 2:17 PM

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

Comment #121 - Posted by: EasyB at August 18, 2005 2:18 PM

1 mile run
100 pullups (broken sets)
200 pushups ( " " )
300 squats ( " " )
1 mile walk...legs wouldn't cooperate

Comment #122 - Posted by: Laird at August 18, 2005 2:23 PM

37:45 no vest
20 rounds of Cindy between 2 mile runs

Comment #123 - Posted by: PeterN at August 18, 2005 2:32 PM

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.

Comment #124 - Posted by: Brand at August 18, 2005 2:39 PM

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.

Semper Fidelis,
J.E. Keller
Major USMC

Comment #125 - Posted by: Eric2 at August 18, 2005 2:43 PM

In honor of Murph. We will continue to put US of A foot into terrorist ass. You will never be forgotten.

WOD 36:20
Mile 1: 8:30
Cindy X 20 19:05
Mile 2: 8:45
Will try next Murph with Chicken Plates

I am totally smoked.

Comment #126 - Posted by: Sandy Slayer at August 18, 2005 2:57 PM

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.

Comment #127 - Posted by: Criticaltim at August 18, 2005 2:58 PM

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

Comment #128 - Posted by: ChrisN at August 18, 2005 3:03 PM

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.

Comment #129 - Posted by: Eric2's Wife at August 18, 2005 3:04 PM


55:19 with weight vest

1 mile run
20 rounds of cindy
1 mile run

holy crap... hurts so good

Comment #130 - Posted by: Lance W. at August 18, 2005 3:04 PM

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.

Comment #131 - Posted by: Ron N at August 18, 2005 3:05 PM


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!

Comment #132 - Posted by: Krista J. at August 18, 2005 3:06 PM

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

Comment #133 - Posted by: Jake at August 18, 2005 3:14 PM

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


Comment #134 - Posted by: Jim at August 18, 2005 3:26 PM

mile, 100,200,300,mile

Comment #135 - Posted by: A Cook at August 18, 2005 3:35 PM


no vest
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

Comment #136 - Posted by: CodyC at August 18, 2005 3:37 PM

I hope that Thompson will not mind me reiterating his eloquent sentiments:

"Everything broken except for the memory of Lt. Murphy, United States Navy."

TIME: 1:40:09

Sincere gratitude to you Lt. Murphy.

Comment #137 - Posted by: Scott McAndrews at August 18, 2005 3:39 PM

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.

thanks crossfit.

Comment #138 - Posted by: Colin at August 18, 2005 3:40 PM

btw - 100 pullpus, then 200 pushups, then 300 squats.

Comment #139 - Posted by: Colin at August 18, 2005 3:41 PM

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?

Comment #140 - Posted by: DJ at August 18, 2005 3:54 PM

20 sets of 5/10/15. No vest.

First mile: 5:49.53 (PR! Broke 6:00!!!)
Last mile: 6:50.82


Comment #141 - Posted by: StephenT at August 18, 2005 3:56 PM

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.



Comment #142 - Posted by: Dan Silver at August 18, 2005 3:57 PM

" 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.

Comment #143 - Posted by: Mel Jenkins at August 18, 2005 4:09 PM

57:35 Naked

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!

Comment #144 - Posted by: Chrispy at August 18, 2005 4:24 PM

1mile 10m
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!!

Comment #145 - Posted by: Rod at August 18, 2005 4:30 PM

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.

Comment #146 - Posted by: TK at August 18, 2005 4:34 PM

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

Comment #147 - Posted by: john v at August 18, 2005 4:43 PM

BTW 164 lbs
Body Armor 24 lbs


Done sequentially

The squats were done onto a dynamax ball, and they were horrible. I walked some of the last mile.

Comment #148 - Posted by: Ahmik at August 18, 2005 4:48 PM

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....

Comment #149 - Posted by: Aussie Rob at August 18, 2005 4:48 PM

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

R.I.P. Murph

Comment #150 - Posted by: Alex is He-Man at August 18, 2005 4:50 PM

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.
Great WOD.

Comment #151 - Posted by: bradw at August 18, 2005 4:57 PM

weight vest

Comment #152 - Posted by: kyle a at August 18, 2005 5:00 PM

44:18 no vest

Comment #153 - Posted by: matt halperin at August 18, 2005 5:06 PM


Comment #154 - Posted by: aj quirantes at August 18, 2005 5:23 PM

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.

Comment #155 - Posted by: kevin o at August 18, 2005 5:25 PM

"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.

Comment #156 - Posted by: Jon S. at August 18, 2005 5:38 PM


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.

Comment #157 - Posted by: DaNewf at August 18, 2005 5:38 PM

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

Comment #158 - Posted by: Matt G. at August 18, 2005 5:40 PM

41 min
broken like this:
30 reverse-hypers(knee salvaging strategy)
350meter run

Comment #159 - Posted by: timM at August 18, 2005 5:43 PM

Today was my 3rd crossfit workout ever!
55 mins, a little wobbly going into the 2nd run but made it through ok!

Comment #160 - Posted by: Jerry J. at August 18, 2005 5:44 PM

RIP Lt. Murphy

mile 7:29
100 pullups in 9:57
200 pushups in 7:33
300 squats in 10:45
mile 9:27

Comment #161 - Posted by: Paul Si at August 18, 2005 5:52 PM

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!!!

Comment #162 - Posted by: smith at August 18, 2005 6:02 PM

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 mile
25 pull ups
50 sit ups
75 squats
.25 mile


RIP Lt. Murphy

Comment #163 - Posted by: Robin at August 18, 2005 6:23 PM

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.

Comment #164 - Posted by: MikeY at August 18, 2005 6:33 PM


1 Mile (7:29)
10 Pullups (8 rounds, alternating with below)
20 Pushups
30 Squats
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..

Comment #165 - Posted by: brody at August 18, 2005 6:34 PM

"Murph" in 55:23

row 2K
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)
row 2K

Mike Donnelly

Comment #166 - Posted by: rosceaux at August 18, 2005 6:44 PM

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

Comment #167 - Posted by: C-bas at August 18, 2005 6:45 PM

1hr 16min...MOMMY!!!!!!!!!

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...


Comment #168 - Posted by: tenacious "D" at August 18, 2005 7:10 PM


Me: 48:44
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.
No vest

Tracy: 58:27
1st mile 12:40 2nd mile 11:12
Jumping pullups, knee pushups

Comment #169 - Posted by: Seb & Tracy at August 18, 2005 7:16 PM

Jason 51:57
Talissa 53:26
Vanessa 52:20
Joe 53:02
Dave 57:17

Comment #170 - Posted by: Joe at August 18, 2005 7:23 PM

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.

Comment #171 - Posted by: michael angelica at August 18, 2005 7:26 PM

No vest
Subbed 1600m. row for each mile run

Comment #172 - Posted by: Todd H at August 18, 2005 7:31 PM

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.

Comment #173 - Posted by: John at August 18, 2005 7:33 PM

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.

Comment #174 - Posted by: geoffp at August 18, 2005 7:34 PM

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.

RIP Murph

Comment #175 - Posted by: Jon at August 18, 2005 7:42 PM

Woops, correction on the pushups: did 10x20 NOT 20x10

Comment #176 - Posted by: Jon at August 18, 2005 7:43 PM

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)

Comment #177 - Posted by: John Elstad at August 18, 2005 7:46 PM


did the first 50 pullups, 160 pushups, and all the squats with a weighted vest.

pain is all i can say.... great WOD

Comment #178 - Posted by: Jon at August 18, 2005 7:55 PM

"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.

Comment #179 - Posted by: Pat S. at August 18, 2005 7:59 PM

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.

Comment #180 - Posted by: laurar at August 18, 2005 7:59 PM

"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.

Comment #181 - Posted by: Laurar at August 18, 2005 8:01 PM

in your honor Lt. Murphy,thank you.
"Murph" 10 sets 50:00 min', is tomorrow rest day?

Comment #182 - Posted by: rick s.m. at August 18, 2005 8:28 PM


--done sequentially, no extra poundage.

RIP Murph

Comment #183 - Posted by: Ben B. at August 18, 2005 8:28 PM


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.


1 mile
10 rnds of 10 pull-ups + 20 push-ups + 30 squats
1 mile
No extra weight

Again pull-ups were the real stumbling block. All jumping singles.

Comment #184 - Posted by: EMelton at August 18, 2005 8:41 PM

10 @ 10/20/30 ball pushups

47 minutes.

Comment #185 - Posted by: Tony E. at August 18, 2005 8:41 PM


did it 10x20x30 sets

and...first workout in my awesome new rhabdo shirt...thanks lauren!

Comment #186 - Posted by: randy at August 18, 2005 8:41 PM

cfwu X 3
"Murph" 54:04
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.

Comment #187 - Posted by: dan van at August 18, 2005 8:48 PM

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.

Comment #188 - Posted by: Adrian D at August 18, 2005 8:56 PM

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.

Comment #189 - Posted by: Adrian D at August 18, 2005 8:56 PM

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!

Comment #190 - Posted by: Leanne at August 18, 2005 9:03 PM

Time 56:45
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?

Comment #191 - Posted by: Troy Archie at August 18, 2005 9:04 PM

48 min with body armor

Comment #192 - Posted by: jf at August 18, 2005 9:07 PM

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.

Comment #193 - Posted by: robp at August 18, 2005 9:08 PM

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.

Comment #194 - Posted by: dan van at August 18, 2005 9:09 PM

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




Comment #195 - Posted by: Murph at August 18, 2005 9:10 PM

1:09 without body armor. 2nd run was hurtin.

Comment #196 - Posted by: Neil Eldridge at August 18, 2005 9:27 PM


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.

Comment #197 - Posted by: Cyrus at August 18, 2005 9:43 PM

God bless you, Lt. You gave all.

1:21:10 as rx'd. Thank you CF for honoring Lt Murphy.

Comment #198 - Posted by: Skip at August 18, 2005 10:09 PM

Time: 1:15:25
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!!!

Comment #199 - Posted by: Joe_b at August 18, 2005 10:11 PM

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...

Comment #200 - Posted by: Manny P at August 18, 2005 10:35 PM

Manny P,

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

Comment #201 - Posted by: Rob B at August 18, 2005 11:56 PM


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.

Comment #202 - Posted by: Rajesh at August 18, 2005 11:57 PM

Time 57:57.64
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

Comment #203 - Posted by: J Bacon at August 18, 2005 11:58 PM

1/2 Murph. just getting back into crossfit for Summer
1500m run
10 rounds of 5 pullups, 10 pushups, 20 squats
1500m run
about 30 minutes

Comment #204 - Posted by: Paul MacManus at August 19, 2005 12:15 AM

Had to do a 'half murph' as time was tight.
C2 row 1609m
50/100/150 chelsea style
C2 row

Rest in peace Lt.

Comment #205 - Posted by: dru at August 19, 2005 12:28 AM

Ran approx 2ks to the Balmain fitness centre, did Murph in 10, 20 and 30 sets and ran back again. About an hour.

Comment #206 - Posted by: Matthew Townsend at August 19, 2005 1:36 AM

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
200m sprint

Time: 15:13

Comment #207 - Posted by: Joe_b at August 19, 2005 2:48 AM

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

Comment #208 - Posted by: Fi at August 19, 2005 3:12 AM

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."

Semper Fortis

Godspeed LT.

Comment #209 - Posted by: vince at August 19, 2005 5:31 AM

My first CrossFit ever.

I did:

1 Mile run
100 Pullups (assisted after 30)
160 Push ups (my arms gave out)
300 Squats

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.

Comment #210 - Posted by: Al at August 19, 2005 5:54 AM

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

Comment #211 - Posted by: mfbunch at August 19, 2005 6:03 AM

Total time: 47 minutes. Did 20 Cindys. All sets unbroken. Last mile done in 7:30. Feld really good at the end.

Comment #212 - Posted by: YTan at August 19, 2005 6:20 AM

All of Team Ruthless did this with 20 pound weightvest.

From 45:09:17 to 1:05:36

Comment #213 - Posted by: Dino at August 19, 2005 7:04 AM

All of Team Ruthless did this with 20 pound weightvest.

From 45:09:17 to 1:05:36

Comment #214 - Posted by: Dino at August 19, 2005 7:04 AM

Me and Joe did this last night without weight vest or body armor.

Joe___65 min
John__71 min

May God bless and protect our soldiers and civilians who are in harm's way.

Comment #215 - Posted by: John P at August 19, 2005 7:08 AM

1:14:34 as Rx'd (i.e. In sequence: all of one before next exercise)

Comment #216 - Posted by: SethO at August 19, 2005 7:15 AM

no weight
(2) 1 mile runs on treadmill @ 8 mph

Comment #217 - Posted by: Lino at August 19, 2005 7:20 AM


Comment #218 - Posted by: jeffsamuel at August 19, 2005 7:21 AM

Ran out of time at 44:13

no run
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.

Comment #219 - Posted by: Patrick at August 19, 2005 7:56 AM

39:50 as rx'd
Craig...are you out there?

Comment #220 - Posted by: drew_E at August 19, 2005 8:15 AM

1:31 as Rx'd
This workout kicked butt. Did not use weighted vest or backpack. Pullups were assisted.

Lt. RIP.

Comment #221 - Posted by: EricF at August 19, 2005 9:11 AM


no vest
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

Comment #222 - Posted by: GinaC at August 19, 2005 9:19 AM

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!!).

Cheers, kempie

Comment #223 - Posted by: kempie at August 19, 2005 9:32 AM

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.


Comment #224 - Posted by: Olly at August 19, 2005 10:02 AM


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.

Comment #225 - Posted by: Kramer at August 19, 2005 10:03 AM


no vest

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


Comment #226 - Posted by: rocco at August 19, 2005 10:18 AM

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

Comment #227 - Posted by: Tom and Joe Londrigan at August 19, 2005 10:33 AM

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!!!!!!!!!!!!

Comment #228 - Posted by: Dino at August 19, 2005 11:12 AM


5/10/15, deadhang pull-ups. Pretty proud of myself, impressed with having been able to do 5x20 deadhang pullups. Good workout.

Comment #229 - Posted by: wcgreene at August 19, 2005 12:12 PM

Partitioned pull-ups, push-ups and squats:
10,20,30 for first 5 rounds
5/5,20,30 for last 5 rounds

Comment #230 - Posted by: CDT at August 19, 2005 1:30 PM

time: 43.54
partitioned 10, 20, 30

Comment #231 - Posted by: CDTbetterhalf at August 19, 2005 1:33 PM

RIP Murph

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

Comment #232 - Posted by: gregev at August 19, 2005 1:41 PM

41:04 Rowed & other stuff as Rxed

Comment #233 - Posted by: dave k at August 19, 2005 4:45 PM

35:22 as rx'd

Comment #234 - Posted by: mperry at August 19, 2005 5:54 PM

" 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 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.

end quote

if there are men of superior quality, then Lt. Murphy is one of them.

7:20 run
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.


Comment #235 - Posted by: marshall at August 19, 2005 6:04 PM

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!)


Comment #236 - Posted by: Dick at August 19, 2005 6:48 PM

We did this beat fest with the perscribed 20 pound vest.
Paresh: 44:50
Leo : 44:53

Comment #237 - Posted by: Paresh and Leo at August 19, 2005 10:05 PM

37:50 as rx'd
No vest

Comment #238 - Posted by: christian webster at August 20, 2005 7:20 AM

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.:(

Comment #239 - Posted by: Neal at August 20, 2005 9:13 AM

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
8:00 mile
10/20/30 (first time trying kipping pu's, did them all that way, amazing the way it smokes you)
9:30 mile

I thought I might die at several points. I'm hooked.

Comment #240 - Posted by: Chris at August 20, 2005 9:57 AM

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.

Comment #241 - Posted by: mg at August 20, 2005 10:45 AM

Straight through w/ vest. Completed the first mile, pull ups and push ups in 30:00. Then hit a brick wall at the squats.

Comment #242 - Posted by: jeff at August 20, 2005 1:37 PM

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.

Comment #243 - Posted by: RickB at August 20, 2005 2:49 PM

47 mins

This was a special workout

Comment #244 - Posted by: Reckdenwald at August 21, 2005 5:54 AM

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

Comment #245 - Posted by: ChadC at August 21, 2005 11:40 AM

Did it without armor. Feeling a little week, so didnt want to push it.

time 58:13

Comment #246 - Posted by: J Ross at August 21, 2005 11:49 AM

55 min as rx'ed. Awesome workout.
RIP Murph

Comment #247 - Posted by: Justin at August 21, 2005 2:28 PM

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.

Comment #248 - Posted by: Tony B. at August 21, 2005 6:40 PM

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.

Total times:
Hark 1:12 mins
Rick 1:09 mins

Comment #249 - Posted by: Harkonnendog at August 21, 2005 8:34 PM

Murph time: 52:41 no vest.

mile: 7:51
(all rounds of 10/20/30)
pull ups 10X10
push ups 1st 3 sets unbroken
squats 10X30
mile: 10:40

Comment #250 - Posted by: nisei at August 21, 2005 9:11 PM

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.

Legit, girl.


Comment #251 - Posted by: Dan Silver at August 22, 2005 2:01 AM

20lb aslt vest
Pull-ups, push-ups and squats were broken into whatever chunks I could manage to keep the flow going.

Comment #252 - Posted by: paulc at August 22, 2005 3:16 AM

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.

Comment #253 - Posted by: DDM at August 22, 2005 5:17 AM

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.

Comment #254 - Posted by: Barry cooper at August 22, 2005 5:43 AM

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.

Comment #255 - Posted by: Ian D'Ambrosia at August 22, 2005 9:38 AM

Time 1:05. Had to wait until Sunday for Murph. Miles were jog-walks, pushups from knees and squats without weights. Ouch.

Comment #256 - Posted by: SQ at August 22, 2005 9:51 AM

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.

Comment #257 - Posted by: TroyD at August 22, 2005 10:11 AM

47:37 total
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!

Comment #258 - Posted by: Jamie W. at August 22, 2005 10:32 AM

as RX'd:


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".

Comment #259 - Posted by: stokedaddy at August 22, 2005 4:28 PM

"Murph" in 43:26 with a 20lb. vest. I completed each event in the WOD order (ie. pullups, then pushups then squats) VERY TOUGH!!!


Comment #260 - Posted by: gregory amundson at August 22, 2005 8:09 PM

32:37 as Rx'd.

Comment #261 - Posted by: Jason at August 22, 2005 10:26 PM

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

Comment #262 - Posted by: dross at August 23, 2005 4:50 PM


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.

Comment #263 - Posted by: louiej at August 23, 2005 7:57 PM

"Murph" in 44:51 -

1st run 7:03 on treadmill;
"Cindy"-style middle;
2nd run 7:16 on treadmill.

Push-ups after 70th from knees; no extra weight.

Comment #264 - Posted by: TomW at August 23, 2005 9:03 PM

Fair Winds Lt. Murphy

1 Mile Run-8:25
Cindy Partition-32:26
1 Mile Run-10:50

With 20 lbs in my camelback.
Never used a pack before today. This was a real butt kicker.


Comment #265 - Posted by: gene at August 24, 2005 8:15 AM

1:09:00 I did it !! wow!

Comment #266 - Posted by: kp etz at August 24, 2005 2:15 PM


New 1-mile PR: 9:13

Man, that was a beat-down.

Comment #267 - Posted by: Tom at August 25, 2005 5:08 PM

Great info on Acid Reflux Remedy check it out at www.fastheartburncure.comGreat Info on Home Furnishing Products check it out at www.furnituremaniac.bizGreat info on Conference Management check it out at www.bestconferencesource.comGreat info on Lawyers check it out at www.bestlawyersource.comGreat info on Cruise Packages check it out at

Comment #268 - Posted by: Heartburn Cure at August 26, 2005 4:45 PM

Most difficult workout I have EVER had.


Comment #269 - Posted by: JackM at August 28, 2005 12:49 PM
Post a comment

Remember personal info?