Friday, January 7, 2011

Jan 8, 2011 WOD

4pm open workout is.....


1 mile run
100 pullups
200 pushups
300 squats
1 mile run

Now before you run away screaming and cowering in a corner, snowflake....this is not as bad as it looks, actually it's much worse haha just kidding. Remember you are in control of your fitness. Scale the workout! If you don't have the fitness level, the background, the endurance for this, you have no business attempting it. Start with 1/4 of it. If you're really feeling your oats, and I mean really feeling it, go for 1/2. Anyone attempting 1/2 or full Murph must have trainer approval. If you're a true green beret, special forces, bad ass, then do it with a 20# vest.

Seriously remember, be smart, scale appropriately.

Here's a 1/4 Murph, in case your math skills are hurtin'.

400m run
25 pullups
50 pushups
75 squats
400m run

Get some!


  1. Can't wait to see what everyone does on this one.

  2. Can I do 1/4 Murph w/ a 20 # vest? Oh dang, I'm feeling ill all of a sudden. Cough cough!

  3. Thought I would mention to Jason and Donnie that there is a recent Journal video about a SWAT team in California who has started using "Murph" as their entrance fitness test. Y'all should check it out.

    On another note..."Murph" is a Hero WOD, it is meant to be really really hard. Your goal is persevering through the pain by remembering why you are doing the workout. The Hero WODs are to honor our fallen CrossFit warriors. So choose an appropriate scale (not to easy) and don't give up, don't worry about your time just push as hard as you can to the finish.

    Sorry I won't be there, can't wait to see the results.

  4. 1/4 Murph (my first time doing it)

    Time: 10:46

    Push ups on the tire and bar
    Pull ups on the rings

    It was good! Next time the half!!

  5. Zach, yeah I saw that. Santa Monica PD. Good stuff. I peeled off all the calluses on both hands the first time I did Murph.

  6. 46:15 rx'd

    PR by a few minutes

    Hats off to everyone esp Tackett and Kozak, amazing speed gentlemen, esp for a first go at Murph. My first time rx'd was over an hour...

  7. 37:01 Rx

    WOD Club has an excellent graph distribution of overall times from times...check it:

  8. Congrats to all. Looks like it was a great day.

  9. I would love to institute that as our entrance for the SWAT team. Only problem is, even some guys who "think" they are in shape can only do a hand full of pushups. I had to skip this one as I was retarded and lifted to heavy without a belt(not smart when you already have a herniated disk). My last time was 39 something. But the only easy day was yesterday. Ill do it again soon as I can move. This is a great gut check WOD. I have done it 3 times. It is always a butt kicker. Congrats to anyone who finished it. Can't wait to get back in. I don't want to miss any accomplishments like Paul's fist full Kipping pullup. Good job Paula. Lets see who can follow her lead.

  10. Hat's if you can do this in under 50 min best is right at an hour with no vest and more than half were jumping pull-ups.