Friday 1/25 WOD "Murph"

[rord]

Check out the NSC Memorial page for LT Murphy:

http://www.navyseals.com/michael-p-murphy

Post your time.

Hoo-Yah!!

[bch0021]

I was lying around late last night, a bit sore from this weeks workouts wondering what kind of fun we would have today. "Murph" had crossed my mind at one point, but then I thought, "rord wouldn't be that cruel......" haha! I had a sneaking suspicion. I can't wait to beat this one into the ****ing ground! Hoo-Yah fellas!!!

[sonovthegun]

I was reading about Operation Redwing today. Sad thing. Wish I could do this one today. I'll hit it next week no matter what. For those once loyal.......
dg

[TAMU_2008]

Got it done in just over 39 min...guess thats a bit slow...but thats because I had to split up my sets of pull ups and squats...

Gig'em

[bigv123]

Hook 'em!

V

[navysealjon]

i wasnt expecting this workout. im gonna be aching tommorow. haha

Hooyah!!!

[wyu02ym9]

Was only able to finish the first mile, 100 pullups and 200 pushups.......will do the rest later in the day.....

[B HURB]

Had to shorten this one due to time crunch.

Ran 1/2 Mile
60 Pull-ups (Strict)
120 Push
150 Squat (I think...didnt really count these)
Row 1000 meters

Time: ~30 mins

Bros, I go to take my asvab today and will stay overnight at a hotel to do MEPS tomorrow. I don't expect any troubles, but please keep me in your thoughts. I realize this is the first and perhaps the easiest of many steps in a very long journey, but it's a big deal for me because this is probably the biggest decision I've made thus far in my life. Look forward to calling you all my brothers in arms in the future! HOOYAH!

[danodec]

Had to shorten this one due to time crunch.

Ran 1/2 Mile
60 Pull-ups (Strict)
120 Push
150 Squat (I think...didnt really count these)
Row 1000 meters

Time: ~30 mins

Bros, I go to take my asvab today and will stay overnight at a hotel to do MEPS tomorrow. I don't expect any troubles, but please keep me in your thoughts. I realize this is the first and perhaps the easiest of many steps in a very long journey, but it's a big deal for me because this is probably the biggest decision I've made thus far in my life. Look forward to calling you all my brothers in arms in the future! HOOYAH!

Don't sweat it, nobody will notice you've got 3 nuts...You're golden! Haha j/k, let us know how it goes and BEST OF LUCK. I'm a little excited for you, not gonna lie.

[pipelinesurfer]

ben, im pretty jealous of you, cause youll definitely have no problems with this sh*t. not cause of the 3 nuts though, lol.

this workout was pretty annoying for me. not cause of the run, or the pushups or squats, I THINK it was cause i ran to the track and had to do pullups hanging from the bleachers. and everytime i did one i bashed my head against the bleacher above. basically it was a homer simpson workout: 1...D'oh...2...D'oh...3...D'oh, u get the picture. but after each set i would wait until my head stopped hurting, so sets were slow

runs were ok- 6:37 and 7:42 (jogged it cause my head was sore, lol)
as i said pullups slowed me down horribly, but they were all STRICT deadhang
pushups were 4 sets
squats were 7 sets,i think
time- 49:13 minutes

btw, i stopped cutting the runs for the WODs in half ~2 weeks ago, and ive lost 2 FU*KING POUNDS!!! im soo pissed, im just gonna eat McDs all weekend!!! yea right

[snyd621]

Hey quick question the squats are done with body weight right?

[king henry viii]

Hey quick question the squats are done with body weight right?

yes, just you, no weight. unless you're got a 25 lb vest you'd like to wear for the whole WOD. then go for it.

[mcarthurtl]

I went to the beach in Fl for the weekend because I am going to transfer schools. If it works out I can get into the coast guard in about a year to become a rescue swimmer. I have never run on the beach before but it was fun.

only did 100 push ups instead of 200, but did everything else. 46:45.
any suggestions on how I can become better with push ups or should I just do more of them at night or something?

[mcarthurtl]

Had to shorten this one due to time crunch.

Ran 1/2 Mile
60 Pull-ups (Strict)
120 Push
150 Squat (I think...didnt really count these)
Row 1000 meters

Time: ~30 mins

Bros, I go to take my asvab today and will stay overnight at a hotel to do MEPS tomorrow. I don't expect any troubles, but please keep me in your thoughts. I realize this is the first and perhaps the easiest of many steps in a very long journey, but it's a big deal for me because this is probably the biggest decision I've made thus far in my life. Look forward to calling you all my brothers in arms in the future! HOOYAH!

Good luck to you. hope everything goes well

[nak2000]

first time doing Murph, ran 4 miles this morning and did a Warning Order PT when I woke up, before I checked the workout.

was a real *** kicker, took me forever to do the pullups and pushups, but I finished in 50 minutes

[scskowron]

Bros, I go to take my asvab today and will stay overnight at a hotel to do MEPS tomorrow. I don't expect any troubles, but please keep me in your thoughts. I realize this is the first and perhaps the easiest of many steps in a very long journey, but it's a big deal for me because this is probably the biggest decision I've made thus far in my life. Look forward to calling you all my brothers in arms in the future! HOOYAH!

B HURB good luck with the first of many steps!


I didn't do the Murph today but I did it a few days ago instead of an another workout as rx'd and so my time was 29:45, PR'd by only 5 seconds but a PR nonetheless.

Oh yeah, tonight I am going for a 24 hour beatdown on my own!! Rsctt gave me the motivation to try it. I'm starting at midnight and boy am I nervous! I'm gonna cover at least 40 miles and do tons of pushups squats pullups etc....I'll post how it went. They say New York City is the city that never sleeps but trust me when I'm doing a rucksack march through the city at 4AM tomorrow I'm certainly going to feel alone!

[gioberg11]

Had to shorten this one due to time crunch.

Ran 1/2 Mile
60 Pull-ups (Strict)
120 Push
150 Squat (I think...didnt really count these)
Row 1000 meters

Time: ~30 mins

Bros, I go to take my asvab today and will stay overnight at a hotel to do MEPS tomorrow. I don't expect any troubles, but please keep me in your thoughts. I realize this is the first and perhaps the easiest of many steps in a very long journey, but it's a big deal for me because this is probably the biggest decision I've made thus far in my life. Look forward to calling you all my brothers in arms in the future! HOOYAH!

GOOD LUCK B Hurb!!!

as rx'ed 45:49

pullups no kipping but took me forever
pushups broke into like 7 sets (pipeline, nice job on 4 sets)
squats 3000 sets

[TAMU_2008]

Hook 'em!

V

NEGATIVE....GIG'EM..WHOOP!

Or one that we can both agree on: Hoo-Yahh!!

[bustafood]

As rx'ed... 38:44

1st mile = 6:50
2nd mile = 7:04

...always a killer workout, time to hoist some beers up for him

[buonan]

Its cerainly not a land speed record but I finished every rep and run in 1:17. The pull ups slow me down but I figured it was more improtant to complete the exercise to standard than to cheat myself. Speed should come with time. Hooah to those of you who only need a half an hour to wrap up these workouts.

For LT. Murphy:

"It is not how they died that made them heros, its how they lived."

[danodec]

Did this one outside just now. Pull ups on rafters sucked, it came down to finger strength instead of back strength but got it done.

t = 45:53 (with mile times of 6:58 and 7:53)

Last time I have a regular Murph recorded was Oct 22. That day it took me 71:40 to do it so Hooyah to today and to Rord for helping me come this far and to LT Michael Murphy for being someone to aspire to.

Pipeline, I second what Gioberg said, good job on the push ups. Scskowron, sick time bro.

[JLPestkeJr]

Subbed 50 dead-hangs instead of kipping, too damn cold outside to be hangin' around jerking off. Cycled through with 5 total rounds of each to speed it up.

Run 1 = 7:10
Run 2 = 8:35 (got lost, who knows how long this one actually was)
Total Time = 34:22

[Neumeister]

PT'ed with Coach Ord today at US Tactical Crossfit. I thought I was in good shape...I was wrong. I've spent too much time focusing on max strength lifts. a 175lb OHP doesn't count for anything if you can't press a tire for 50 reps. Hell, I couldn't even hold the dang tire above my head for a prolonged period of time. The only lifting I'll be doing from now on is the stuff on the WOD's. Other than that, it's about time I got myself some endurance! A huge thanks to Rob for inviting me to train with you, your help is going to get me prepared for BUD/S and for that I owe you everything.

BHurb - Good luck on the ASVAB and MEPS. I'm confident that everything will go smoothly and you'll leave with a SEAL Challenge Contract. Watch out for the notorious 'Nuts and Butts" check, its the most awkward thing ever.

SCSkowron - That 24 hour beatdown sounds intense. Lets us know how it goes!

[pipelinesurfer]

thanks on the pushups front dano and gioberg. i feel the only reason i was able to do so was cause my pullups took forever and they became like a rest session, lol.

[pipelinesurfer]

DAMN neumeister, you trained with rord today! thats a friggin beatdown, mustve been fun as $HIT! hooyah! and scskowron good luck as well, that sounds pretty intense!

[mcarthurtl]

Thank king henry for the push up work out's. I will try to start doing those if i am not too dead like I usually am from the WOD's. What is the BUD/S Warning Order PT? Also everyone talks about under recovery and not stretching enough but what do I really need to be doing to recover and stretch. i do the worm up that is posted on the crossfit website but I know that I need to be doing more. I always spend extra time stretching my shoulders and upper body because I am usually tight from the swimming that I do at night. Thanks again for everyones help!!

[king henry viii]

Thank king henry for the push up work out's. I will try to start doing those if i am not too dead like I usually am from the WOD's. What is the BUD/S Warning Order PT? Also everyone talks about under recovery and not stretching enough but what do I really need to be doing to recover and stretch. i do the worm up that is posted on the crossfit website but I know that I need to be doing more. I always spend extra time stretching my shoulders and upper body because I am usually tight from the swimming that I do at night. Thanks again for everyones help!!

the Warning Order PT is just sets of push-ups, sit-ups, and pull-ups in succession. it's kind of like crossfit, in a way, because you don't rest in between exercises. but until you start getting into the meat of the warning order, the PT won't take long at all. just google 'BUD/S Warning Order' and you will find it.

[king henry viii]

BHurb - Good luck on the ASVAB and MEPS. I'm confident that everything will go smoothly and you'll leave with a SEAL Challenge Contract. Watch out for the notorious 'Nuts and Butts" check, its the most awkward thing ever.

SCSkowron - That 24 hour beatdown sounds intense. Lets us know how it goes!


Neu, best not confuse the boys on here. They no longer give out SEAL contracts at MEPS.

[sonovthegun]

B HURB good luck with the first of many steps!


I didn't do the Murph today but I did it a few days ago instead of an another workout as rx'd and so my time was 29:45, PR'd by only 5 seconds but a PR nonetheless.

Oh yeah, tonight I am going for a 24 hour beatdown on my own!! Rsctt gave me the motivation to try it. I'm starting at midnight and boy am I nervous! I'm gonna cover at least 40 miles and do tons of pushups squats pullups etc....I'll post how it went. They say New York City is the city that never sleeps but trust me when I'm doing a rucksack march through the city at 4AM tomorrow I'm certainly going to feel alone!

Good job with that one man. I wanna do the same thing. Tell me how it goes. Sounds like a hell of a lot of fun.
dg

[Neumeister]

Neu, best not confuse the boys on here. They no longer give out SEAL contracts at MEPS.

Really? I guess a lot has changed since I went to MEPS last July. My Buddy didn't even get the 40k bonus guaranteed because it had to be approved. That Sucks!

[asylum1968]

41:48

R.I.P., Warrior

[nomanmoonme]

42:14 PR It have been a little faster but the treadmill I was running on reset so I may have added like 15 secs trying to make up for it.

[bch0021]

as R'xd - 39:01
New PR! Old time was 50:20

Always a great workout!