CFWUx1 1r
24r
(rest after PUs)

I feel the kipping pull-up and the strict pull-up accomplish different things physically and are very different when programed in a workout.

Great to know we are making progress in finding ways to cure Cancer without arming the healthy cells.  

If you cannot do five consecutive strict muscle-ups, learning to kip is counterproductive. As an historical aside, I'd deemphasize the kipping pull-up were we to do things again.  

16 2/3 rounds + 4 squats

14R strict with ring pulls and fist presses. Last time was 15R+2r.

15 rds plus 2 

Reply wanted to skip today. Too much drinking again this weekend. I did my first rx’d Murph instead. 51:39 2-4-6x50 partition. Ripped both hands a little bit by 40 rounds. The squats and the final run were the hardest part. 
40/5’9”/190

18 rounds

14 rds + 7 reps (total 259 reps)
Scaled to 3 pull ups / 6 push ups / 9 air squats for 20mins
M / 40y / 176cm / 72kg

21 rds

8 rounds 

Gray band pullups.  Focus on blades back and down before pull.

HoF pushups.  Keep blades back and down.

M48/170
Last Cindy 11 rnds, 9 push-ups
Today
13 rnds, 3 pullups

32 / M / 5'9" / 137lbs

Forgot to post.

Ring pull-ups, dumbbells push-ups

6 rounds

Rx 
13 rounds 

22 rounds + 5 pull ups

Took the L1 in Columbus Oh, loved it! 

15 Runden und 1 Pull up

24 rds + 2 pull-ups. 3 pull-ups shy of my PR

Murph no vest 35:58

27 rounds

190412 - 25 + 20

Klepto: 25:18 rx

18/05/28— 25:54 rx

18 rounds + 15 reps 

27+9 rx

20 rounds, Strict

57 / 168

Added a 20# vest and 2k rows on either end of Cindy for my version of Murph.

48:45 -- PR by 7 minutes

15 rounds + 5 Pull ups+ 10 Push ups + 10 squats (PR)

13 rds completed

55 60 150

Murph  no vest

37:49

M/6/190/51

m/57/6'2"/178
Cindy 20 min = 17 rounds +5+10+12 of 18th (537 reps)
Kipping pull ups, strict push ups and squats

Finished 20 rounds in 22:35

43/6’3”/200
20+5 (605)

Such a great weekend taking the L1 seminar in Columbus, Ohio.  The instructors were amazing!!!

16 + 4 rx 

Made up Murph from yesterday: 42:02 (no vest)

Great job Chuck, Sarah and Santi!  Enjoyed the L1 in Vestavia at Crossfit Mudtown this weekend. 

Tried this at a slower pace than I have in the past. ended up with a personal best. 10 Rounds, first 7 were unbroken.

22+15 675reps as RX
42/ 1.78m/77kg

18+13 rx

As rx 25 rounds

22 Rounds 6 Reps

M/43/185. MURPH- 42:01 with 20lb Ruck. 

What the hell HQ?!  Been living the ups and downs with CFHQ since 2007, never seen such a terrible down swing in programing.  

Cindy

Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats

19 rounds

Murph w/20lb vest 47:36 RIP ✊🏻🇺🇸

working night; go off work this morning at 0500; woke up at 1500, had to be back to work at 1700; so went straight to garage, turned on the clock and did this 20 min AMRAP, 20 RDS+18Reps

Murph 42:26 Rx #20 vest

Through 8 push-ups in 12th rd, 4 push-ups more than last time.  Midday wod and felt a little sluggish going into it.

M/42/5'4"/148lbs
Wore a 20lb vest
19 rounds plus 5 squats

13 Sets Used 28Lb Kettle for Squats

24 rounds and 23 reps. RX and a PR!

Did my first Hero workout today, Murph (Cindy style, no vest) . Got very emotional afterwards looking at a photo of my grandfather as a mere teenager, in full Marine dress uniform, before he shipped out to the other side of the world , hit two beaches, and fought in the jungles during WW2. He made it back,after enduring conditions and fears that make this workout look like a massage. Thanks to all our heroes, now and forever.

16 + 15

16 + 10 cash out with hour of mtb

Like seeing the seminar photos back here on mainsite!  

Just did Murph since it’s Memorial Day. First time in a long time, worked me hard. Partitioned 10-20-30 for 10 rounds. 
53:07
Always Remember...

Murph in hotel. Vested but ran on treadmill. 41:51.

24 Rounds Rx’d

More hero. WOD’s please, thank you :-)

Murph, no vest
36:38
Last year 43 min

D
Scaled Murph
.6 run
50 ring row
100 elevated  push ups
150 squats
.6 run
34:31

May our fallen brothers and sisters whom made the greatest sacrifice rest in peace.

Murph   with 15  vest   44:14

"Murph" w/ vest.  41:47 (PR).

Murph, no vest, 48:11
5/10/15
37/5'6", 135 lbs

Murph 50:50 with vest

Did 20 rounds of cindy with a vest
1 mile run buy in
1 mile run cash out 

52:19

Thank you for your service 

Always Murph on Memorial Day. 

41:40, no vest. 

Beat last year’s time of 44:44. 

Thank you to all those who have served and currently serve in protecting our freedoms. 

Murph 
46:44- No vest

My boys did it with me(7& 9), but with subbed inverted Rows. I’m pretty sure they skipped some reps when I wasn’t looking. 

19 rounds RX
45/5’11/206

Cindy 13 rounds plus 2 mi bike before and 1 mi run after.

Murph, Cindy style, 
No vest 
51:47 

Murph
50:21
Ran one mile, 70 ring rows, 100 knee push ups, 200 air squats, ran one mile 

“Jack” Hero Wod.  6 rounds RX

Did a scaled Cindy/Nautical Murph mashup 
Row 1k
Then 12 rounds of 
5 ring rows 
10 inclined push-ups
15 squats 
Row 1k
30:16

297 reps. 

300 reps on 190412. 

Murph, no vest, partitioned 10x10/20/30
41:03

180528:  35:32; 20 rounds of 5/10/15 this year
Past years, partitioned into 10 rounds of 10/20/30.  
170529:  38:52
160530:  42:30
150524:  45:14
140525:  43:03
140201:  46:19

From crossfit.com, 050818, Murph's first listing as a hero WOD:

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.

15+15 pr

22 complete rounds rx'd and 5 pull ups 10 pushups

I've trusted mainsite programming for over a year and felt very prepared for the Open this year.  I drop into my local box where I trained for 2 years before transitioning to garage/mainsite and when I go back I feel like I'm performing well.  I get the confusion about things being switched up but it's working for me.

Jack
https://www.crossfit.com/workout/2010/09/29#/comments
8 + 14 rxd

21+5 Rx Strict
30 rep PR from 4/12/2019

Murph "Cindy style" without vest in 41:55, 7 minute improvement from 2 years ago!

21 rounds Rx

Murph with vest 
39:45
Completed at CrossFit Resurgence in Naperville, IL. Had a blast with the people there! Great gym!

Murph with vest 
39:45
Completed at CrossFit Resurgence in Naperville, IL. Had a blast with the people there! Great gym!

Murph w/ 20# vest.
38:00
I love this tradition.
Infinite gratitude to the fallen. RIP.

Murph. 69:14.

40/m/6’1”/230 lbs

Murph. 58:07 RX

Murphy Rx with 20lb weight vest. 
54::58

19 Rounds complete + 5 pull ups 

Murph. 
48:11
Slick. 
20x 5-10-15
Rounds 1-8, strict pull-up. Rounds 9-20 jumping pull-up (can’t kip on my squat rack)

Completed Murph without a vest 58:10. Runs Rx. Partitioned movements into 10 rounds of 10/20/30 kipping pull-ups, strict push-ups, strict squats.

MURPH no weight vest

M/44/6'2"/180#

Dad Rx'd with 20# vest 
53:35
12 y/o daughter slightly modified but rx'd rep scheme
49:58...she smoked it!!!!

20rds + 5 pull-ups + 3 push-ups (608 reps)

That’s 33 rep PR!

Murph- 28:52 no vest 

15 rounds 5 pullups

Loved the course, the enthusiasm, and pictures on CrossFit.com. Keep it alive!

Did a Murph'd Cindy.
1.6km in 7'47" (treadmill on 1Deg incline)
19 Sets in 20'06" (20 in 21'50")
1.6km in 8' (treadmill on 1Deg incline)

M37 78kg

Where's the previous pictures?

13 rounds in 20 minute for Cindy

12 rounds 

Serously I’m so glad my box doesn’t follow this. Since January it’s been Cindy / Fran / CrossFit Total / run or row 5k. Mainsite programming used to be fun and varied but now if I was to do it, I’d be bored to death.

RX
20 rounds+ 5 pull-ups 10 push-ups and 2 squats 

안양공식인증지부 크로스핏힘 
"Murph" 강 49:44 장 46:32 (20-lbs, 10-20-30 x 10R, Assault airrunner)
RIP Michael Murphy 온세상에 평화를!

Gonna try and get 20 rounds with a vest. 

Also will do a 1 mile run as a warmup before and a 1 mile run as a cool down after. 
 
😉

Here in Sweden we also do Murph since we honor not only a hero but also the origin of Crossfit. 
Not meant as criticism. 

Did “Murph” with a 20lb vest. 
41:31rx Male 5’9” 45 years old tomorrow 
The choice of Cindy is odd and can be taken a few ways. I for one have been so disappointed in the full disappearance of Hero Wods on the main site (over 8 months now) . It was always bitter sweet seeing a new hero wod posted because of someone fallen. However, I feel HQ had such an unbelievable and proprietary platform to honor the fallen. Hopefully someday soon there will be some new hero wods as there is no other better way I’ve found  mentally and physical ways to honor the fallen. 

Champions Club Scaling Notes:

RANT:
The other thing about these workouts coming up often and using the retest function is the temptation to use them as a test more than a training tool. Both purposes are legit, but it's important to know when to use each one and not get too caught up in either - especially the testing.

For example, there are some little tricks that can get you a few extra reps on your score; things like transition time, unweighting your shoulders on squats, and going wider grip on pull-ups and push-ups to decrease range of motion. Those are things that might help you go from 30 rounds to 30 + 5 + 3, but those adjustments can be dead ends. Lots of 3rd wave adaptations happen from little dead-end tweaks.

On the other hand, this is what can make CrossFit last for someone; there's an element of competition to it and it can be fun to treat it like that. Just know when you're doing it and what purpose it's serving.

Check the compare to for the last notes.

Intended Stimulus
.
Today is a happy day for us! In the United States people observe Memorial Day. Crossfitters here gather and perform Murph together as a way to honor those who have served. Let's expand that into a global fitness holiday. Let's celebrate our fitness. Let's celebrate all the crossfitters out there who have tried in one way or another to make the world a better place. Let's celebrate being part of this awesome community. If you have been doing this for a while, think about yourself when you first started this journey. Think about all the lessons you have learned, the mistakes you have made, the sweat you have not cleaned from your gym's floor. Think about how all of this hard work has transferred to other areas of your life. Cherish that. If you are new to this, join that celebration. Honor the effort it took, to wake up today determined to do something good for yourself, regardless of how hard and intimidating it was. Be proud of yourself, even if this is your first CrossFit workout. Before you start your workout hold on to that pride for a little while and make sure you are ready to spread that love with others in your life.  


If you are doing Cindy today, keep in mind that this is a workout in which we are looking for a large number of rounds (14+). You should choose a scaling option that allows you to keep moving with a good pace while improving your basic calisthenics. Check out the options below. 


If you are doing Murph today, don't get carried away by the event. We still want to give your body the right stimulus. More for the sake of more is not better, nor is it a way to honor anything else but excess. If you cannot do Murph without a vest under 45 minutes, you are better served by not using a vest. Choose movements that allow you to keep moving consistently and with good mechanics. Aim to get this done around 50 minutes. 


OPTIONS FOR CINDY


Option 1
AMRAP 20 Minutes
3 Pull Ups
6 Push Ups
9 Air Squats


*This is a sensible option for people who have good kipping pull ups and push ups but not a lot of capacity there. 
 
Option 2
AMRAP 20 Minutes
3 Kip Swings
3 Ring Push Downs (a.k.a straight arm ring rows)
6 Rack Push Ups + 6 Plate Push Ups 
9 Air Squats


OPTIONS FOR MURPH


Option 1
Without a vest
Run a Mile
20 Rounds
3 Pull Ups
6 Push Ups
9 Air Squats
Run a Mile


*This is a sensible option for people who have good kipping pull ups and push ups but not a lot of capacity there. 
 
Option 2
Run 1000 meters
18 Rounds
3 Kip Swings
3 Ring Push Downs (a.k.a straight arm ring rows)
6 Rack Push Ups + 6 Plate Push Ups 
9 Air Squats
Run 1000 meters

Keep in mind Memorial Day is just a celebration in the U.S. 
CrossFit is a global program. This might explain the programming choice. 

I thought Murph was always on Memorial Day. Had to do it today.
33:19
R.I.P

Love the new seminar photo setup.

Ok. That’s weird.
Murph it is.

Globo scale: As Rxed.  This can be done at a park if no pullup bar is available at your hotel.


Obvious substitution today is Murph.  If you want to stay true to mainsite, partition the pullups, pushups and squats "Cindy" style (20 rounds) and post a  time for that portion, as well as the full workout.

Was expecting a Hero WOD...