August 19, 2005

Friday 050819

Five rounds for time of:
95 pound Sumo-deadlift high-pull, 21 reps
21 Ring dips

Post time to comments.


Enlarge image

The Dirtbag Mile - Jeremy Jones and Dan Silver.


Posted by lauren at August 19, 2005 7:51 PM

Tracy was hoping for the massage workout

Comment #1 - Posted by: Seb & Tracy at August 18, 2005 7:58 PM

The Dirtbag Mile... that's awesome.

Comment #2 - Posted by: brian_g at August 18, 2005 8:05 PM

Ok. So I'm reading in the message board a good sub for ring dips is to do anywhere from 3 to 5 regular dips for each ring dip. Ouch! Even at the lowest end of the spectrum, I'm doing 315 dips, total. I can't even focus on the Sumo High Dead Lifts. Methinks I am toast tomorrow, especially after Murph stomped a Texas-sized mudhole in backside.

BTW, I told several people about Murph at work. I got the same reaction every time: "That's crazy!" I love it.

Comment #3 - Posted by: Ronnie at August 18, 2005 8:13 PM

Ronnie - I think the sub for ring dips is 4 regular dips. So that's 84 dips per round x 5 rounds = 420 regular dips...420 dips? Eeeesh!

It doesn't have to be fun to be fun!!!!!

Comment #4 - Posted by: Jon at August 18, 2005 8:38 PM

heh, canvas bag optional.

Comment #5 - Posted by: J Jones at August 18, 2005 8:58 PM

You can't keep a good man down.
Especially with a sack to stuff him into.

Comment #6 - Posted by: Jonathan K at August 18, 2005 9:06 PM

Long time since I have posted. Completed the Murphy workout in about 53 min. That is one doozy of a workout. I'm suggesting that workout as a standard test for any new hires for our Park Rangers here in Phoenix....

Sean P.

Comment #7 - Posted by: sean at August 18, 2005 9:06 PM

Completed Murphy in 1hr 15min
cant wait to see what i am feeling like during friday's workout

Thank for the pain!

Comment #8 - Posted by: Shaun D at August 18, 2005 9:13 PM

need alteratives for improving pull ups. can do 2 to 3 good ones than i do negatives any thoughts

Comment #9 - Posted by: Dennis at August 18, 2005 9:29 PM

which one is the dirtbag in the photo?

Comment #10 - Posted by: eva t. at August 18, 2005 9:42 PM

I hate this...I hate this... I hate this...
Oh man, I think I'm in love!

Comment #11 - Posted by: Thomas Kryston at August 18, 2005 10:15 PM

got something to lok fowrd to after work


Comment #12 - Posted by: Baz at August 18, 2005 10:32 PM

I love pain.....

Comment #13 - Posted by: Jon at August 18, 2005 10:37 PM

My schedule is flexible folks.

Just throwing that out there.


Comment #14 - Posted by: Dan Silver at August 19, 2005 2:20 AM

after the wod yesterday im thinking that bar dips x 1 is looking good today......

Comment #15 - Posted by: DavidE at August 19, 2005 3:16 AM

I'm just glad there aren't any pullups today....

Comment #16 - Posted by: allen yeh at August 19, 2005 3:52 AM

used 40kg for the sumo deadlift highpulls
ring dips as r'xd
time 26:51
first workout back after sickness so i was happy with the time

Comment #17 - Posted by: Stephen R at August 19, 2005 4:14 AM

as RX'd 7:35


Comment #18 - Posted by: JeffT at August 19, 2005 4:33 AM


There's a typo in the link to the video.

Comment #19 - Posted by: Steve72 at August 19, 2005 4:48 AM

i could go for a massage. But i figure you ve gotta earn it

Comment #20 - Posted by: michael angelica at August 19, 2005 4:56 AM

sub bar dips for ring dips
didnt see the thread about 5 bar dips = 1 ring dip until after the workout is that really the substitution?

bigred and i are turning heads here in savannah. lots of interest from others in the unit. maybe a crossfit savannah in the works?


Comment #21 - Posted by: JEREMIAH at August 19, 2005 5:12 AM

33:02. Slow and methodical on the ring dips to get as deep as possible. Sets of 3, 4 and 7. Only 75 lbs. on the SDHP.

Comment #22 - Posted by: Ted Zink at August 19, 2005 5:19 AM

hoorah, typo!

Comment #23 - Posted by: RickB at August 19, 2005 5:28 AM

Nice to have an easier one after "Murph".

Comment #24 - Posted by: Mark Medlin at August 19, 2005 5:45 AM

Here's the link to the video:

The exercise is in the second half of the video, after a warm-up. I assume pausing the bar at the top of the lift is optional.

For me, (bar dip max)/(ring dip max) = 3.

For "Hooah" vs. "Hoorah," is wikipedia right?

Comment #25 - Posted by: StephenT at August 19, 2005 6:05 AM

I had heard the AF and navy say something too but I do know that hooah vs hoorah seems correct.


Comment #26 - Posted by: allen yeh at August 19, 2005 6:26 AM

I had to rest a lot during this one.

Comment #27 - Posted by: ToddH at August 19, 2005 6:42 AM

Duh, I just discovered that I did pull-ups instead of ring dips.

Comment #28 - Posted by: ToddH at August 19, 2005 6:44 AM

26:47 as rx'd. All sets broken. Great workout to follow Murph. Ouch, everything hurts now. I think my fingernails are sore.

Comment #29 - Posted by: BrianW at August 19, 2005 7:00 AM

Subbed 30kg one the first set 35kg for the other sets for the SDHP
Subbed normal dips

~20 minutes

Comment #30 - Posted by: Zach H. at August 19, 2005 7:15 AM

75# on the Sumo Deadlift High-pull
normal dips (two chairs)


Comment #31 - Posted by: Jesse Woody at August 19, 2005 7:29 AM

Rick B.,

It's not easy.

We can find more authority for the HooAh spelling pronounced OooRah among Marines (on the Net) than any other spelling variant. (Don't know what's with the silent R) The one constant is getting corrections. Last time we used it we changed it three times.

Comment #32 - Posted by: Coach at August 19, 2005 7:33 AM

18:47 as rx'd

I still feel murph from yesterday. ouch!

Comment #33 - Posted by: sully at August 19, 2005 7:44 AM

Navy says hooyah.

Air Force says "mom, turn out the lights, I don't want to get up yet"...pulls up covers

Comment #34 - Posted by: Steve HB at August 19, 2005 7:54 AM

85# on DL-HP
(broken sets 11/10 & 7/7/7 x 4)

Dips on Angled Dip Bar
(broken sets 12/9, 11/10, 7/7/7 x 2, 8/8/5)

New to CrossFit

Comment #35 - Posted by: fb at August 19, 2005 7:59 AM

65# for first round of Sumo's, 55# for the rest
Bar dips instead of Ring dips

Comment #36 - Posted by: RyanA at August 19, 2005 8:03 AM

just found the site thru a friend, it's great, tried part of murph yesterday, feels good, couldn't do it all and will keep trying...have to start somewhere and been out of shape too long

Comment #37 - Posted by: DaveZ at August 19, 2005 8:11 AM

Dips were bar dips (power rings on the way), and broken into two sets and then three.

Comment #38 - Posted by: Tom Needham at August 19, 2005 8:12 AM

Hi all,
Did a workout resembling yesterday's
Lisa {Squat 60 kilosx10, assisted pull-upx8, Ring push-upx6, stride jumpsx20}x10. Duration 19:12.

Jon {Stride jump (450; 6:37), transition :30, (PCJ 82.5 kilosx1, Squat 90 kilosx12, Ring push-upx15, pull-upx10; 20:00)x9, transition :20, Stride jump (450; 6:08)}. Duration 33:35. Average HR >160. I am "Cooked!"
Until tomorrow...

Comment #39 - Posted by: Jonathan Jensen at August 19, 2005 8:16 AM


Broken Sets. used 95#

Comment #40 - Posted by: David at August 19, 2005 8:32 AM

As Rxd: 11:41. Only 1 WO today, feelin whooped. Rhabdo shirt arrived yesterday. Thanks Coach! I wear it with pride (and a little embarassment, that thing's NASTY! My kids are a little the shirt, that is.)

Comment #41 - Posted by: mark b at August 19, 2005 8:35 AM

Whoa. This one was hard. Had to sub bar dips for the ring dips. Multiplied the bar dips by 3 to match the load of a ring dip (even then I don't think it's the same).


I did the Sumo Deadlift High Pull like Dave Leys does it on the CF home page with the bar clearing my clavicle and trying to keep my elbows above my hands. I got stared at a lot as I did these. The range of movement and the speed killed me. I love this lift.

The Dips slowed me down considerably. All sets were broken and varied in repititions. Sometimes I got 21, sometimes 15, sometimes 10, etc.

Comment #42 - Posted by: ronnie at August 19, 2005 8:35 AM

Flight PT: 2 mile run with stations of AF Academy PFT mixed in: pullups, standing broad jump, situps, pushups, 600m run.

Casualties: 1 pullup bar, 1 dizzy airman

Comment #43 - Posted by: AndrewB at August 19, 2005 8:36 AM


subbed bar dips for ring dips

Comment #44 - Posted by: paulw at August 19, 2005 8:36 AM

Oh yeah. I used 95# for the Sumo Deadlift High Pull.

Comment #45 - Posted by: ronnie at August 19, 2005 8:37 AM

Subbed regular dips, only did the 21 cuz I'm weak. Had to break the last two sets of those as it was. Prolly should've balled up and tripled the numbers and taken however long it took. Didn't realize it was 3x!! Next time.

Comment #46 - Posted by: JB at August 19, 2005 9:10 AM

Just upright after a 48hr flu bug. Did the WOD very slowly and weakly, with 95# for sumo's and subbed bar dips. Time 17:04.

Glad I didn't try Murph today, or it would have done me in altogether. But I will do it this weekend, to honor the Lt. Rest easy Sir.

Comment #47 - Posted by: pwoodruff at August 19, 2005 9:25 AM

From the article:
"Joyce offered the introductory class for other work sections who wanted to learn the CrossFit method, but with poor results."
Same story, different town. Some verbal Jiu jitsu is often needed when presenting. Enthusiasm many times is looked at negatively. Joyce, just keep doing the WO's, the one's that matter/give a sh-- will recognize the significance right away and want to learn more.

Major Baxter "The men are falling apart General"
Gen Hummel "The men are marines!"

Garth "We fear change"

Tenacious D "Sometimes we have to leave our zone of safety, we have to manufacure inspirado"

Comment #48 - Posted by: grady mac at August 19, 2005 9:34 AM


95 pound SDHP's

Ring Dips

First round unbroken...remaining sets broken.

Feeling pretty " Murphed " today;)

Comment #49 - Posted by: Mel Jenkins at August 19, 2005 9:35 AM

cfwu x3 w/ reduced pullups and dips

WOD: 18:30 as Rxd

everything was broken...sometimes into smaller sets than id like to admit. i was shooting for 15' going in, but the legs just werent/arent there.

as for the ring dip/bar dip conversion, the conversion isnt necessarily saying 1 ring dip is equal to 3 bar dips for your huge triceps. its more like saying the effort or overall effect of doing 3 bar dips is comparable to 1 ring dip. case in point, me...i can rep out bar dips no problem. however, in the later rounds of todays WOD, i could just barely fully extend my elbows on the last reps of my broken sets. and im talking broken sets of 9/7/5 or even 9/6/3/3, where i regularly do sets of 15 bar dips in my warmup without a problem (what can i say...i have astonishing core strength). w/ bar dips you hit the main muscles...w/ ring dips you hit all muscles, especially those little guys that keep you balanced.

basically, bar dips are like riding a bike with training wheels.

Comment #50 - Posted by: ediddy at August 19, 2005 9:35 AM

Speaking of " Murph "....

yesterdays' WOD inspired me to go ahead and
order a 40 pound X Vest ( adjustable of course )

Can't wait to try it out with "Cindy" ;)

Comment #51 - Posted by: Mel Jenkins at August 19, 2005 9:40 AM

19:30 on bars.

Comment #52 - Posted by: bradw at August 19, 2005 9:48 AM

Day one of pre-PFT back-off cycle. WOD modified as follows:
5 rds
Row 210m (C2, setting 10)
21 bar dips


18:53 - modified WOD
5 rounds of the following:
- inverted ring rows, 21 reps
- 45# front squats, 21 reps
- 21 Ring dips, assisted

Comment #53 - Posted by: Eric2 at August 19, 2005 10:16 AM

Thanks for the clearing up the ring dip/bar dip conundrum, ediddy.

I wish I had huge triceps, but alas...

... I don't. :)

I've been hitting ring dips when I go to Brand X as I am working my way up to a muscle-up (someday). I can give you a rabid "amen" on the ring dips hitting everything. Good grief.

The beauty of today's WOD was that between the SDLHPs and copious amounts of bar dips, I still got whacked. It's about two hours later and I feel like I've been flattened by a steamroller.

Comment #54 - Posted by: Ronnie at August 19, 2005 10:19 AM

"hooah" is an army thing.
"Oorah" is a marine thing.

sgt. ben white

Comment #55 - Posted by: ben at August 19, 2005 10:25 AM

Just love reading the different branches throw down on each other. Friendly "jabs" among comrades is always fun.

I'll try to get to this later, but doubt it. Schedule is full.

Wanna try the "Dirt bag mile" in 100+ degree heat?
Or inside a casino? Either works for me.

Comment #57 - Posted by: Ron N at August 19, 2005 10:38 AM

Hi Everyone,
First time posting but been doing crossfit on and off since February. Started the day with "Murphy" as I missed it yesterday.

1 mile= 6:37, 10X10 pull-ups in 8:49, push-ups 4X25,1X10,6X15 in 10:17, squats w/ 20lbs DB 30,20,50,4X25,50,50 in 15:52, 1mile run in 9:14 (got a cramp in the hamstrings of my right chicken leg so had to walk for part of the last mile.
Total time= 51:16 on my watch.

Took 5 min break and did today's W.O.D with a colleague for redemption: Did Bar dips and did not know about 4 bar dips for 1 ring dip substitute until now. SHDL w/ 95 lbs.
First 3 sets unbroken, last 2 broken. Time= 14:10

Hey C-Bass check your work e-mail or log on your MSN tonight!!

Love this site. You guys are amazing!!

Comment #58 - Posted by: J. Ambroise at August 19, 2005 10:44 AM

no rings-did 35 regualer dips per set instead


Comment #59 - Posted by: Jake at August 19, 2005 10:44 AM

30:34 as Rx'd.

sets broken into 7's (mostly). SDHP offered quite a lactic acid burn.

glad I didn't skip this one because I was sore and tired.

despite being out of breath throughout this workout, my recovery was quick!

Comment #60 - Posted by: John Messano at August 19, 2005 10:47 AM

SDHP 45/65/65/65/95 #
bar dips


Comment #61 - Posted by: laird at August 19, 2005 10:53 AM

3 rounds in 15:33. I just did not have it in me today to do anymore that that. I think yesterday's marathon effort took its toll. I knew I should stop once I hit my chin with the bar and then hit my leg with the bar in the final round. Used 45# bar for SDLHPs and did 3x dips (so 63 dips per round) off a bench, butt to floor. Arms have been shaky ever since. Ended with hollow rocks. Tomorrow is another day!

Comment #62 - Posted by: Norma at August 19, 2005 10:55 AM

During my era (Vietnam) there was no Hooyah that I remember in the army. At least not in the airborne nor SF.(Airborne...All the Way) The marines used to grunt something unintelligible.
Sheesh..Jeff did todays WOD in 7:35. How does that compute for the senior citizens??? Time to go tackle the WOD. It will take me 7:35 to load the bar!!

Comment #63 - Posted by: Skip at August 19, 2005 10:59 AM

(2 bar-dips per 1 ring-dip)Had a hard time bringing my arms across my chest to put on my uniform afterward. AWSOME!

HOO-YA!- Navy; Used by those in the "Dive Community" (Divers, Frogs, EOD)for anything from an object you don't know the name of(Throw me that HOO-YA would you?), to expressing something that needs to be drivin home. I.E.-"Todays WOD was frickin' HOO-YA!"

Comment #64 - Posted by: DJ at August 19, 2005 11:10 AM

SDHP - 95# x 5, broken after 1st set; better
Dips - 63/55/55/55/55
broken into mostly 10's, tried the 3:1
ratio (pretty close to failure,
leftovers from Murph were definitely

27:46 Total

Comment #65 - Posted by: Steve HB at August 19, 2005 11:16 AM

First time posting after doing crossfit for about 3 weeks. These workouts are awesome.

SDHP 95#; first set unbroken, rest broken in chunks of 7, 5, or 3.

bar dips; 4 sets unbroken, last set 12, 5, 4.


Comment #66 - Posted by: Rick510 at August 19, 2005 11:18 AM


Used 65# for SDLHP (first time doing them) and subbed bar dips, 1/1. The dips were broken pretty badly after the first round, so I think the sub is good for me, for now. I'll practice ring dips as I get the chance.

Comment #67 - Posted by: amullican at August 19, 2005 11:27 AM

21:48 as written


Comment #68 - Posted by: Jeremy at August 19, 2005 11:42 AM

29:30 as prescribed, ring dips were what slowed me down the most

Comment #69 - Posted by: Sam L at August 19, 2005 11:51 AM

I feel cheated, I should have read the comments before I did it...thats it, I'm going back!
13:23 w/ bar dips.

Comment #70 - Posted by: drew_e at August 19, 2005 12:13 PM

16 minutes w/ 20 lb bar on lifts and lots of assist on pull-ups.

Comment #71 - Posted by: SQ at August 19, 2005 12:19 PM

I was sore after Murphy last night, even worse this AM, and even worse this PM.

I slogged on nevertheless with todays WOD as directed in 21:05.
All sets , except the first SDHP were broken. Looking forward to a day off.

Comment #72 - Posted by: Paul Si at August 19, 2005 12:43 PM

18:57 with v-bar dips, tougher than 1st thought

Comment #73 - Posted by: OPT at August 19, 2005 12:45 PM

Abraham Lincoln Crossfit


27 minutes
95 lbs. 5-5-5-6 (21)
bar dips 15-6 (21)

95 lbs. 7-8-6 (21)
bar dips 15-6 (21)

95 lbs. 9-6-5 (21)
bar dips 12-7-2 (21)

95 lbs. 10-6-5 (21)
bar dips 10-6-5 (21)

95 lbs. 12-9 (21)
bar dips 12-7-2 (21)

Comment #74 - Posted by: Tom and Joe Londrigan at August 19, 2005 12:46 PM

doing reduced effort this cycle

First time with the Sumo-deadlift movement and figured out very early on that 95# was going to be a bit much.

sub 55# DL + 1x bar dips

had some trouble with my stopwatch but I know the time was no more than 22:00. Was less than 12 hours since Murph and I was still pretty tired.

Comment #75 - Posted by: EMelton at August 19, 2005 12:50 PM


80% day. Used 55 lbs for sdhp's. Karate Belt dips with feet on bench.

Comment #76 - Posted by: Bob Cornute at August 19, 2005 12:57 PM

5 rounds=16:22:09
sdlhp 75# for 21 reps
ring dips for 21 reps
both 1-2 rds unbroken
3-4-5 14-7

Comment #77 - Posted by: dennyy at August 19, 2005 1:02 PM

Question: I subbed the 3 reps of bar dips per ring dip last week. It took too long. This workout would take forever! If I were to hang weight, what percentage of body weight should I hang to equal a ring dip? I weigh 195.

Comment #78 - Posted by: Nick K at August 19, 2005 1:05 PM


There will be no workouts, in Vegas, that cannot be completed while holding a drink.


Comment #79 - Posted by: Dan Silver at August 19, 2005 1:40 PM

Scaled up. SDHP 135 -Ring dips 30 for 5 rounds in 27 minutes

Finished with speed deads 225x3 for 8 sets. Taking tommorow off.

Comment #80 - Posted by: John Walsh at August 19, 2005 1:45 PM

Executed today's WoD in 41:00 (more rest required than normal).
-All sets broken.
-SDHP done with 65, 85, then 95lbs.
-Bar dips with 25, 35, then 25lbs.
-Additional 50 abmat sit-ups.

Comment #81 - Posted by: Brand at August 19, 2005 1:57 PM


Used 30kg (70lb?) bar for the SDHP
push-ups (feet and hands elevated on chairs)

All sets broken
heart rate about 180

Oh and I didn't do yesterdays WOD... Seemed little too hard... Insted went to sauna and stretched a little

Comment #82 - Posted by: Alexi at August 19, 2005 2:07 PM


95lb SDLHP
Regular dips x 2

all sets broken

Legs were aching!

Comment #83 - Posted by: Allen Yeh at August 19, 2005 2:09 PM

all sets broken into 3x 7

Comment #84 - Posted by: PeterN at August 19, 2005 2:19 PM

65lb sdlhp
ring dips,some broken sets.
finished with L-holds,planche,and handstand practice.

Comment #85 - Posted by: rick s.m. at August 19, 2005 2:19 PM

about 35 min on this one...had to sub bars instead of rings, didn't do the 3x...still feeling murph, but did manage 95lbs for all the sumo lifts. can't wait for tomorrow...
oh, Steve HB, us REAL air force guys work grave shift, so go ahead and turn out the lights...we ain't sleepin anyhow ;-)

Comment #86 - Posted by: ChrisN at August 19, 2005 2:20 PM

Sean Mulcahy and Tim Joyce are two exceptional Marine leaders--both of whom have made tremendous inroads implementing CrossFit into their local units. Great to see some recognition on the web for both of them.
I'm proud to have gone through the CrossFit Certification seminar last Februrary with them both--I puked alongside them after "Fran" at Coach Burgener's clinic last Jan. Vomit brings people together in special, touching ways.

I agree with Grady Mac--the people who don't understand are resistant to any type of change. FTN. F--- The Naysayers.

Hang Tough, Fellas.

Comment #87 - Posted by: Thompson at August 19, 2005 2:23 PM

14:22 (Modified)

I did this at home and used my heavy bag (80#).
Round 1: 21 bag cleans, 21 ring dips
Round 2: 11 bag cleans, 21 ring dips
Round 3-5: 5 bag throws over head, 21 ring dips

Great workout.

Comment #88 - Posted by: brian_g at August 19, 2005 2:30 PM

Murph is still kickin my ass

22:00 as Rx'd

Tris were like "whaa?" after yesterday's beating

Comment #89 - Posted by: Sandy S at August 19, 2005 2:40 PM

You guys are great. Flew me all over the gulf without so much as a bumped flight.

Comment #90 - Posted by: Steve HB at August 19, 2005 3:10 PM

Ron, D., any other Vegasites - me and a Crossfit newbie will be TDY there for two weeks starting tomorrow. Schedule is kind of iffy and we are somewhat restricted to the gym at Nellis, but I'd love to get with some other Crossfiters and knock out some WODs. Where do you guys get smoked?

Like Mel, I'm feeling pretty "Murphed"

95# was heavy for me so SDLHPs were slow and 63 dips a round was just long

Had to move down to 85# on the fourth round and reduced to 42 dips on the third. Everything broken


Followed up with a miler - 6:40

Comment #91 - Posted by: robp at August 19, 2005 3:15 PM

Had to substitute 65# for the SDHP due to yesterday's rhabdomurphylysis session. 15:28 using rings. Feel like I could have done a lot better if I weren't completely knackered.

Comment #92 - Posted by: TK at August 19, 2005 3:23 PM


Five rounds for time of:
30kg (66lb) Sumo-deadlift high-pull, 21 reps - as Rx
11 Bar dips - all sets broken

TIME: 23:55

Comment #93 - Posted by: scott mcandrews at August 19, 2005 3:27 PM

Sandbag mile:

time: 13:40
bag: 100lbs
bw: 150lbs

time to up the weight, need to find a bigger bag first though.

Comment #94 - Posted by: Andrew at August 19, 2005 3:29 PM

140# sandbag "Rutmans Mile"
BWT 175. went up 20#'s from Tuesday.
took 15 minutes on the button. 15.00.15 actually is what my watch says. Only had one bad lap.


Comment #95 - Posted by: Jeremy at August 19, 2005 3:35 PM

19:12 sub'd bench dips with feet on a (gasp) swiss ball.

Comment #96 - Posted by: Chris Q. at August 19, 2005 3:49 PM

sdlhp- 42.5kg
bar dips - 21 reps each round


couldnt have done double/treble amount of bar dips to sub for ring dips...arms still not working propreley from murph yesterday

Comment #97 - Posted by: DavidE at August 19, 2005 3:52 PM


ring dips. painful. subbed 1h swings for sdhps.

Comment #98 - Posted by: brendan melville at August 19, 2005 3:58 PM

19:03 with 75# SDHPs.

This was a lot tougher than I had anticipated. I blame the 3 slices of pizza I had last night. Diet will get back on track today, so hopefully tomorrow won't be as brutal. I was dyin'.

Comment #99 - Posted by: David Knutzen at August 19, 2005 4:01 PM


Comment #100 - Posted by: Patrick at August 19, 2005 4:09 PM

34:00. Everything broken. Pain in areas I didn't know existed from Murph.

Comment #101 - Posted by: Kris at August 19, 2005 4:14 PM

50:09, sdhp used 90# for 1st set, 75# for the last 4 sets. ring dips were slow and deep, but broken 6/5/5/5 and then 5/4/3/3/3/3 later. I have much admiration for everyone else's times, but y'know someone has to bring up the rear. Or maybe just provide comic relief.. Anyway, I truly love this site, the workouts and everyone's comments. Using the discussion board search engine, I found a link to, which addressed my chronic heel pain perfectly. Plus, I can't wait to compare my current times with those I'll have in another year. (waiting for a CF Masters competition..)

Comment #102 - Posted by: geoffp at August 19, 2005 4:14 PM

13:00 flat. parallel dips

Comment #103 - Posted by: LeBlanc at August 19, 2005 4:16 PM

Did this with two pieces of webbing (slack line) looped and thrown over the squat rack for 'rings'.

Time: Between 15-16min. (wall clock on other side of gym). Great workout. Elegantly taxed my whole body.

Comment #104 - Posted by: bozman at August 19, 2005 4:21 PM

5 rounds of
21 reps with 45lb bar
21 reps of jumping ring dips

Comment #105 - Posted by: Krista J. at August 19, 2005 4:22 PM


75# SDHP
21 bar dips
5 Rounds

Feelin' real good right about now. One of the biggest differences I've noticed with CrossFit is that after a work out, I feel beat, in pain, exhausted, wanting to vomit, and unable to stand up. But, later in the evening and the next day, until the WOD, I feel the exact opposite: energized and just about ready to do anything, but relaxed enough to know I shouldn't! I've never had this in the past. Maybe its the increased recovery time, or perhaps I'm just amped because I was able to tackle the day's bad workout.

Comment #106 - Posted by: brody at August 19, 2005 4:44 PM

Noon workout
O.L.A.D. Military Press
6 sets of 3, 145lbs

Evening Workout
M.E. Day, Standing Press
8 sets of 2, 145lbs

A day of weights was pretty boring after "Murph" yesterday


Comment #107 - Posted by: steven stackpole at August 19, 2005 4:53 PM

Dan is up in SF and I'm in OC. We're visiting Vegas on or about 9-1 through 9-4. Actually, I'll be there from the 1st to the 3rd, Dan's staying until the 4th. We're planning on meeting up on the 2nd, Friday, in Vegas. Likely at the Mirage. I have a feeling WOD's will be on hold, unless 5 rounds of video poker for max bets can be consdered a WOD. Then I'm all in.

Dirt bag mile with a drink. I promise you won't spill a drop. I might drop, but not your drink.

Comment #108 - Posted by: Ron N at August 19, 2005 5:04 PM

Team Ruthless
Ashley (75lbs sumo deadlift high pull) 9:30:76
Dino 7:21:54

Comment #109 - Posted by: Dino at August 19, 2005 5:11 PM

Actually the Dirtbag mile is designed for places like Vegas. . .

Anywhere your 'friends' will consume copiuos amounts of alcohol and then pass out.

Don't just carry them to their rooms, make sure you take all sorts of pictures with them in questionable positions all over town.

Dan, Rob, Ron, - take turns, Have fun.

Comment #110 - Posted by: J Jones at August 19, 2005 5:12 PM

Run: Alki-Fairmon Canyon Time 45min

Comment #111 - Posted by: Matt Durham-IAFF at August 19, 2005 5:30 PM

Does anyone know where crossfit is located in Portland? I was hoping to go to the grand opening tomorrow. Thanks

Comment #112 - Posted by: jake neiffer at August 19, 2005 5:30 PM

WOD #1 had a Colonoscopy
WOD #2 MURPH rowed instead...41:04
WOD #3 21 SHP & Ring dips 17:16
but was so blitzed by WOD #2 had to drop the wt to 55#
@ least I wont have to repeat WOD #1 for another 10 years!

Comment #113 - Posted by: dave k at August 19, 2005 5:49 PM

"Infidel" day at Disneyland, good for a few laughs. Don't count on seeing Ron in Vegas Dan.

Comment #114 - Posted by: jeff at August 19, 2005 5:52 PM

read this a month ago, been carrying it in my head ever since. thought i would post it in Lt. Murphy's honor....

" 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 substitute sit ups, i owed to the memory of a great man to do as close to rx'd as possible.


Comment #115 - Posted by: marshall at August 19, 2005 6:08 PM

my legs are dead. can't wait to see what tomorrow brings.

Comment #116 - Posted by: Pat S. at August 19, 2005 6:14 PM

18:51 as rx'd

I felt surprisingly well today considering yesterday's brutality.


Comment #117 - Posted by: tenacious "D" at August 19, 2005 6:24 PM

7 rounds of sparring

5 rounds for time
95#sdhp (15,6)(12,9)(12,9)(12,9)(12,9)
Bar Dips
(21,21,21)(21,21,21)(30#assist 21,12,15,15,)(50#assist 21,21,21)(70#assist 21,21,21)

BW 206

12 min run

Great post Marshall


Comment #118 - Posted by: Murph at August 19, 2005 6:33 PM

14:41 with bar dips.

Comment #119 - Posted by: smith at August 19, 2005 6:35 PM

warmed up for 3 minutes on stationary bike.

as rx'ed: ~25 minutes

First round of SDHP was unbroken (I was pretty happy with that). Subbed bar dips for ring dips (went into gym thinking I would do 4:1, ended up just doing 1:1...barely). Sets of dips and SDHP all broken up into 11, 10 reps. Still one more day to go before a rest troops!

Comment #120 - Posted by: Jon at August 19, 2005 6:53 PM

Did 21 bar dips instead of ring
All sets broken for SDHP

Lino likes The View.

Comment #121 - Posted by: Alex is He-Man at August 19, 2005 7:01 PM

15:20 as RX'd for 3 rounds. Sick, tired, sore and was in a zombie like haze all day. Figured 3 rounds were better than nothing.

Comment #122 - Posted by: Troy Archie at August 19, 2005 7:04 PM


Comment #123 - Posted by: Skip at August 19, 2005 7:09 PM

23:56 as rx'd, but with bar dips. 10 min elliptical warm up 14/14. was hoping to break 20 mins, but didn't. good post, marshall.

Comment #124 - Posted by: kevin o at August 19, 2005 7:23 PM

Marshal, loved the post.

John 12:30
Don't have rings so I took two chains and hooked them over a rafter w/clamps to hold them together....killer on the hands and wrists but I think I came up with a good alternative to not having rings. Anyone know's a better solution please inform me.

Tasha 21:13
Second day of Crossfit for her (1st was yesterday). Modified it a little using 45 lbs for the DLHP and using a box for the dips doing x5 for rxed dips.

Keep 'em coming.

Comment #125 - Posted by: John at August 19, 2005 7:30 PM


SDHP 95# on 1st round only, remainder with 75#
21 bar dips each round

next year i might be a mutant
but for now i'm just a man.

Comment #126 - Posted by: CodyC at August 19, 2005 7:43 PM

95lb sdhp broken after set 2
did 42 bar dips each set, broken

Comment #127 - Posted by: Kyle Felmley at August 19, 2005 8:40 PM

Dave K,
nice effort but what was your time on the 1st WOD?

Comment #128 - Posted by: Steve HB at August 19, 2005 8:49 PM

CF Warmup x3 Pushups in stead of dips

3 rounds in about 18 minutes. Ran out of time, besides I figured any workout under "for time of" shouldn't take that long. Next time i'll lower the weight for SDHP's my form wasn't that great .Rings dips where nice and deep broken (11,10/6,5,5,5/6,5,5,5 ).

Comment #129 - Posted by: Joseph_B at August 19, 2005 8:54 PM

as Rx'd: 27:30.
BW 155#

Comment #130 - Posted by: SethO at August 19, 2005 9:17 PM

18:10 Did bar dips, last four sets broken.

Comment #131 - Posted by: tony at August 19, 2005 9:23 PM

I subed 2sets of barbell squats for two sets of sumodeads.
Squat 135x21/21parallel dips
Squat 135x21/21parallel dips
Sumodeads 95LBS/21 parallel dips
sumodeads 95/21 parallel dips
Total workout time was 14:35

Comment #132 - Posted by: Grant Dumas at August 19, 2005 9:28 PM

Ran 2ks to the gym, 37.5kg on the deadlifts, just did 21 dips on the bars. That was more than enough. Ran 2ks home. Next time stick to similar weights, just do it faster.

Comment #133 - Posted by: Matthew Townsend at August 19, 2005 9:38 PM

Modified the WOD due to chest being sore from "MURPH".

5 rounds of:
95lb sumo deadlift with high pull x 21 reps
situps x 21 reps

Total time: 17:14:58

Comment #134 - Posted by: Adrian D at August 19, 2005 9:39 PM

At Big GYM, Hood River, OR...
left to my own devices...
5 rounds of...
5 squats (145#)
5 Dead Lifts (125#)
5 pullups
5 bench presses (125#)

Time: 15 minutes
afterwards, misc dips, situps, etc...

Comment #135 - Posted by: jeftyg at August 19, 2005 9:39 PM

16:02 Weighted p-bar dips (+20lbs), probably should have added more weight.

been doing headstands to supplement my sandbag runs (neck strengthening). Was able to stay up for 3:15, feet touching wall for balance.

Comment #136 - Posted by: J Jones at August 19, 2005 9:42 PM

First time on Ring Dips. Got innnovative with 6mm climbing cord 2 crabs and the usual hand grips from a cable crossover, slung over the top of the squat cage. Had to put toes (Lightly) on top of bench to give myself a cheat.
Very pleased with effort

SDHPX21 (42.5Kg)
1. (9,9,2) (10,5,6)
2. (8,10,3) (9,7,5)
3. (6,9,6)(8,6,6,1)
TIME: 22.40

Comment #137 - Posted by: Joe_b at August 19, 2005 10:01 PM


2x30# db's
21 standard dips per round (w/ slight assistance at the bottom of the dips--my weak area)

Maybe I was a little too easy on myself, but it sure didn't feel easy.

Comment #138 - Posted by: John Elstad at August 19, 2005 10:03 PM


I am really sore from yesterday. I didn't warm up so my first couple of sets were really slow and then I got faster each round.

sets 2,3, and 4 of ring dips were unbroken.

Comment #139 - Posted by: Ahmik at August 19, 2005 10:17 PM


I don't have rings so I did incline push-ups instead. The push-ups were hard because the Murph yesterday.

Comment #140 - Posted by: J Bacon at August 19, 2005 11:07 PM

Still feeling like a weakling...

Sub'ed 65# bar for SDHPs
All but first 6 dips were hop assisted

Time: 31:07:41

Arms and legs fried!

Comment #141 - Posted by: Russell Jackson at August 19, 2005 11:44 PM

first time doing this one. 12 minutes to finish and it was a TOUGH TWELVE!!!! Between training at the Killeen Police Dept. Academy (were I was first introduced to Crossfit) and training CF at home, I am getting in better shape than I was in 12 yrs ago while in the Marine Corps, Thanx

Comment #142 - Posted by: Jeff Mullenax at August 19, 2005 11:50 PM

BW 225
17 min

Comment #143 - Posted by: mc at August 20, 2005 12:02 AM

Cross fit warm up
Added in 6 body rows on rings instead of Lat Pulls today.
Gave Sumo high pulls a go with just 15kg/33lb bar.
UP ok , put lowering it put to much pressure on the AC joint so i cranked up the resistance on the rower and did.

Five rounds
Row 21 strokes(approx 200m)
21 one arm pushups GAO

Total time 8:38

Finished off with extra 3min rowing then did shoulder rehab

Comment #144 - Posted by: Fi at August 20, 2005 12:49 AM

BTW=150. 22:02.


Comment #145 - Posted by: Dan Silver at August 20, 2005 2:22 AM

Total time: 18:58

As RXed. All sets broken. Dips were the worst, down to 2s and 1s towards the end. While they were broken sets, happy with the SDHPs.

Comment #146 - Posted by: john v. at August 20, 2005 5:57 AM

Me: 14:50
and bar dips with jump stretch band

Tracy: 14:22
bench dips

Comment #147 - Posted by: Seb & Tracy at August 20, 2005 7:23 AM

~30 with lots of rest and 65 lbs for the SDHP's.

Comment #148 - Posted by: Neil Eldridge at August 20, 2005 7:57 AM


1rd - 3:05 14/7 sdlhp and dips 3*7
2nd - 4:12 all sets of 7
3rd - 4:23 all sets of 7
4th - 4:22 all sets of 7
5th - 5:04 all sets of 7 (except last dips 4/3)

the sumo deadlift high pulls really made me focus on form to get them up to chin level. Good stuff - sadly, bar dips for ring dips and went 1 for 1 sub.

Comment #149 - Posted by: Patrick at August 20, 2005 8:09 AM

Did this one a day late due to work/helping parents unpack/wedding reception to attend/(insert bullshit excuse here). Mostly I was still killed from Murph.

Did the WO as rx'd (95# SDHP & ring dips). All sets were broken, not too badly for the SDHP, really badly for the ring dips. Glad to have completed it but my time sucked.


I have done sumo deadlifts and upright rows in the past and I gotta say that the SDHP is greater than the sum of its parts (using comparable poundages of course). Ring dips just plain suck (second time doing them maybe I'll change my mind later on).

Comment #150 - Posted by: DaNewf at August 20, 2005 8:45 AM

Completed 5 sets of:

95lbs Summo High Pull x 21 reps
Bar Dips x 63 reps (broken into 3x21 reps each set)

Comment #151 - Posted by: Jon S. at August 20, 2005 10:03 AM


--bar dips

Comment #152 - Posted by: Ben B. at August 20, 2005 10:15 AM

totally screwed this one up. I looked at the workout on thursday night and the internet was down on friday. I thought it was 21 - 15 - 9 of 95# sdhp, ring dips.
cfwu X 3
screwed up WOD 5:50
cfwu X 3
2 mile run 14:15
1 mile swim

will do a couple extra sets of the correct workout after saturdays WOD.

Comment #153 - Posted by: dan at August 20, 2005 10:43 AM

19:59 as RXed

Comment #154 - Posted by: Rajesh at August 20, 2005 12:06 PM

48:24 (did on 4/19)
Another Ring Dip Marathon

95# SDHP 10/7/4, Then 7's
RD Broke mainly 4's & 3's

Soreness coming on from Murph

Comment #155 - Posted by: Chrispy at August 20, 2005 1:34 PM

w/u: 2xcfwu (push-ups instead of dips) + 100xsingle-unders each set
wod: 12:49, subbed 65 lbs sdhp, 21 bar dips each round; all sdhp broken, dips unbroken but painful

strength endurance more of a limiting factor than heart rate (have to break sets because I can't lift the weight anymore as opposed to breathing too hard although I am breathing hard!!!)

Comment #156 - Posted by: mfbunch at August 20, 2005 1:54 PM

Good stuff. No idea how long it took me. More than 10, less than 20. I made another sweat angel on my gym's floor. Cool.

Comment #157 - Posted by: Andrew Trueblood at August 20, 2005 3:03 PM

Five rounds for time of:
95 pound Sumo-deadlift high-pull, 21 reps
21 bar dips
TOTOAL TIME=23:40 (3:54/4:31/5:10/5:08/4:58)

Comment #158 - Posted by: jdg at August 20, 2005 5:23 PM

Jason: 15:48 single dips
Talissa: 19:36 45lb high pulls/single dips
Dave: 23:23 single dips
Vanessa: 18:54 45lb high pulls/ single dips
Joe: 23:22 Double dips subs

Comment #159 - Posted by: Albuquerque Crew at August 20, 2005 5:58 PM

1st time doing sdlhp

subbed 30 pushups for 21 dips. remainder as rxd.

about 14 - 15 min

Comment #160 - Posted by: colin at August 21, 2005 8:04 AM

I had to scale the weight down to 45# for the SDHP b/c of the back. Used rings and they were definitely the weakness today.


Comment #161 - Posted by: Neal at August 21, 2005 10:33 AM

2 x bar dips

Comment #162 - Posted by: lino at August 21, 2005 11:01 AM

28 min

SDHP: 65lbs
Dips: regular and assisted.

Still don't have access to rings

Comment #163 - Posted by: ChadC at August 21, 2005 11:37 AM

Those 4:1 dips to ring dips conversions killed me.

65 minutes for:

21 x 75LB Sumos (x5)

84 dips (x5). I don't think I feel my triceps anymore.

It was ugly. It took too damn long. But it got done. I still feel like the poster child for WimpFit.

-bryan :)

Comment #164 - Posted by: P. Bryan Edge-Salois at August 21, 2005 1:20 PM

17:05 Subbed Bar dips for ring dips.

Comment #165 - Posted by: Travis Braddock at August 21, 2005 2:17 PM

Missed this one on the regular day, had to make it up on rest day. Did 2 sets of 42 dips then 3 of 21 w/95# lift. 17:50

Comment #166 - Posted by: RSuggs at August 21, 2005 2:28 PM


Comment #167 - Posted by: Jerry Hill at August 22, 2005 5:10 AM

John 24:41
JR 23:51

Both as required.

Comment #168 - Posted by: J Ross at August 22, 2005 6:00 AM

24:17 as Rx'd.


Comment #169 - Posted by: T_Sprague at August 22, 2005 8:47 AM

80# rather than 95# because I am wimp.
Left my rings at the gym and someone stole them. Gotta love NYC sometimes.

Comment #170 - Posted by: Jamie W. at August 22, 2005 10:34 AM



bar dips x1, 95# sdhp


Comment #171 - Posted by: gregev at August 22, 2005 10:53 AM

Played catch-up after the OHS/FS/BS progression (my modded version anyway).

This WOD 18:19.53 as modded -

SDHP with 45kg
Ring dips subbed for bar-dips with 20kg dumbbell

Didn't really have it today but glad I gutted through it. Interesting to see if anything doesn't hurt tomorrow.

Cheers, kempie

Comment #172 - Posted by: kempie at August 22, 2005 12:45 PM

as RX'd:


man, the ring dips are getting better, slowly but surely, they are by far the weak link of this couplet.

Comment #173 - Posted by: stokedaddy at August 22, 2005 4:24 PM

as rxd


Comment #174 - Posted by: tahoe mike at August 22, 2005 4:44 PM

3x21 stationary dips

Comment #175 - Posted by: CDT at August 22, 2005 7:27 PM

I did this one on Saturday...
As Rx'ed: 22:00

Comment #176 - Posted by: B_White at August 22, 2005 8:10 PM

17:41 (did it on 8/20)

95# for 1st set of SDHP; 75# for remainder.

Did bar dips instead of rings (two barbells on the catch bar of the power rack).

Comment #177 - Posted by: Charlie D. at August 22, 2005 8:25 PM

As Rxed:
All SDHP broken 11/10
Ring Dips 21/21/18,3/10,5,3,3/7,5,3,3,3
Last set of ring dips painful.

Comment #178 - Posted by: Jeff at August 22, 2005 10:35 PM

5 rounds:
21 95# sumo dlhp's/21 ring dips
time: 19:02

Comment #179 - Posted by: nisei at August 22, 2005 11:31 PM

Just utterly brainfarted this.
Did ONE set of sumo high deadlifts
21x95 unbroken (with completely wrong form)
21 Dips in 7,5,3,3,2,1

21 Dips w 60lb assist 8,5,4,2,1

But we both really pushed it, lol. It was like sprinting.

Comment #180 - Posted by: Harkonnendog at August 22, 2005 11:32 PM

17:30. Did dips on regular dip bars. Sumo deadlifts were a little off since I couldn't see the video. Still a good workout though.

Comment #181 - Posted by: Matt Jones at August 22, 2005 11:44 PM


Comment #182 - Posted by: barry cooper at August 23, 2005 5:56 AM


42.5kg SDHP

Forgot my rings so I did 20lb weighted dips instead. I wish I had done ring dips instead. Only the first round of SDHP was unbroken. The rest were broken up into 7/7/7. Ring dips were primarly 7/7/7.

Comment #183 - Posted by: TroyD at August 23, 2005 9:58 AM

Regular bar dips sub for ring dips and doubled amount so 42 dips instead. 90 lbs instead of 95 because had no other choice small gym all that was available. 27:49.

Comment #184 - Posted by: Jason at August 23, 2005 8:15 PM


Using two 20kg DBs for SDHPs, with full ROM (down to hands at armpits) for all ring dips. The ring dips finished me - mostly done in 3-packs, but had to resort to singles at end of last two sets.

Comment #185 - Posted by: Christian Lemburg at August 24, 2005 3:33 AM


Comment #186 - Posted by: Jussi at August 24, 2005 8:24 AM

beat ya john and no excuses about the rings dont wanna hear it

Comment #187 - Posted by: dross at August 24, 2005 9:22 PM

33 minutes even.

Still fried from yesterday.

Comment #188 - Posted by: Tom at August 26, 2005 5:55 PM
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