CFWUx2 
Murph
No time.
@mom's

Murph
79 minutes
First time running to park near Del Manor. Not sure about the distance... Might have been more than a mile.

Randy 
scaled 55 lb. 60 reps
11:09

McGhee

30 min. Amrap
5 Reps Deadlift scaled with 126,76 lbs.
13 Push ups
9 Box jump 50 cm for woman 

15 Rounds on the last second :-)

Proud and satisfied 

Nate
amrap'20
2 strict pull ups
2 strict ring dips
4 strict burpees
8 Kbrs 32 kg
15+5

Randy - 5:57

Mcghee

Rx

12 rondas

Parti en 2 sets las push ups los primeros rpunds, despues en 3 y despues en 4.

DL unbroken

Box jumps unbroken.

Las pri.eras rondas fueron sin descanso entre ejercicios y al final me agachaba en cada ejercicio para recuperarme del mareo general.

Qepd soldado.

J.T. 14:41 as rx’d. Totally programming based decision. Wanted some good pushing, but also wanted to stay away from barbells, running, and jumping, for recovery... Right elbow joint felt pain on dip lockout if I tried to turn out at all. Also helped not to straighten the wrist for some reason. PR is 12:33 for this (last year). Could’ve started more aggressively on hspu. Pushups were in sets of 2-4 mostly. Lockout strength was fried after first set of dips. sets of 2-3 hspu after round 1. Largest set was 9 and I stopped before it got hard to prolong stamina. 

185#43%176cm

58 yo m 5’5” 153lbs

Randy
Beginner:
50 Power Snatches 50 lbs
6:53

Murphy. No vest. Partition 10 Pu, 20, push U, 30 squat. 

37:15

Murphy Rx w/20lb vest 51:33. 

Was slowed down by constantly having to wipe sweat from pull-up bar. 

Randy 75# 75 reps power sn: 11:15

DT at 135 lbs
13:48

Fellow Devil Dog Rankel. Semper Fi brother! Some gave all. REMEMBER!
20min AMRAP
6DL 225, used 205
7 burpee pull-ups 
10 KB 2pd, used 1.5
200m run
4+6+7+2
Had to scale, one week back after 6 weeks off. Ball buster. 

RIP Murph - 54:35rx 2/4/6

Murph, no partition, no vest.  68:20
Compare to 62:20 with partitions

Murph no vest 5-10-15 partition 
38:35

Run 2 km
10 RTF of 10 inverted rows + 20 kneeling push-ups + 30 air squats
Run 2 km
52'29''
--
Peace. 

---
Today, june 1st, I did a Kelly Brown variation: 

5 rounds for time of:
44 DB SDLHP  | 2x 9,5 kg DB
20 jumping air squats 
20 DB deadlifts | 2x 14,5 kg DB
20 DB thrusters | 2x 9,5 kg DB
TIME: 31' 56''
210531 was a different, easier, variation, in 31'22''.
--
May all those who grieve find peace. 

age 39
scale
HELTON 
33:25

** DUMBBELL CLEAN SUB.... SQUAT CLEAN.

M/51/5'9"/168
memorial day murph. 43:38. unpartitioned. 
 jumping pull ups 
No vest

M 51/215/6’
47:28.  Last time 46:08.  Partitioned 5/10/15.

1/3 Holleyman 10 RFT (10:21)
ODA 531
5 Wall ball (10 K)
3 Hand stand Push ups
1 power clean (155 lb)

then 

1/3ish Murph (30:09) with 20 lb armor 
run .62 miles
34 pull up
68 push up
100 air squats 
run .62 miles

Klepto - 23:58
RIP Brother… Thank You Hero’s!

210531 - Klepto, 23:23
200525 - Loredo, 23:46 (170925, 23:39)
190529 - Klepto, 25:18
180528 - Klepto, 25:54

Murph!
Rx
Tried to do all pull ups at front end which really slowed it down. About 400' total elevation gain, with 20lb vest
58:22

Dan
No vest but strictish pull ups
53:33

Son(14)
Runs as is, 75-150-225 (3/4 Murph) no vest
78:17

🇺🇸🇺🇸🇺🇸🇺🇸🇺🇸🇺🇸🇺🇸🇺🇸🇺🇸🇺🇸

Murph Rx'd w/ 20-lb vest:
38:18
Four minute PR (kipping PU, partitioned into 20 rounds of 5-10-15 reps)
with gratitude
m/54/5'11"/190#	

Murph

46:26 
14lb Vest

Broke up into 20rds 5/10/15

Manion
7 rounds 
Treadmill: 400 meters 
29 air squats with 25 lb pack
Time: 50:13

Manion 
7 rounds 
Treadmill: 400 meters 
29 air squats with 25 lb pack

Time: 50:13

Hope everyone’s Memorial Day is going good. Just got done with Murph. Did it RX minus the vest. 
51:54
M/23/123

Murph at local track w/rack on the infield. 
35:55
No vest & partitioned into 20 rounds of Cindy.
First WOD since getting bit w/Covid bug.
Felt so good to be moving again.

RIP to all the fallen heroes.

Hero WOD- T.U.P:  Rx’d + (all pull-ups strict)

17:38

Completed Rx’d Murph on 28 May 2022:  33:00 (PR)

Dunn
19min AMRAP
3 muscle ups
1x 5-19-15yd shuttle run
6 burpee box jump-overs, 20”, don’t jump in the box

subbed 5 pull-ups + 4 ring dips = 3 muscle ups

 9 rounds + 3 pull ups

Bowing my head in memory of a fellow Virginian, taken way too soon.

Alexander…wow. 

Murph - 27:35 

No vest, 20 rounds of Cindy

Compare: 210531 - 31:45, same scheme.

Murph, no vest, partitioned to 10 or (probably) 11 rounds of 10-20-30. Lost count around round 7 and didn’t want to short a hero WOD. 
42:33

Shout out to CrossFit E3 in Eagle Idaho for hosting. Friendly athletes and coaches. A good time despite 42 degrees and rainy conditions. 

With eternal gratitude to those who gave their all for all of us. 

59/5’8”/155

5/31/21:  37:27 (10/20/30)
5/25/20:  42:51 (20x5/10/15)
5/27/19: 41:03 (10x10/20/30) 
5/28/18: 35:32 (20x5/10/15)
Remainder all 10/20/30
5/29/17:  38:52
5/30/16:  42:30
5/24/15:  45:14
5/25/14:  43:03

Murph with 20lb vest. First time with the vest. 
59:42 

compare to 
5-29-21 no vest 37:49
5-25-20 no vest 45:08

M/26/5'8"/170lb
CrossFit AFK

Nick - 120619
12 rounds for time of:
10 dumbbell hang squat cleans
6 handstand push-ups on the dumbbells
45lb dumbbells

23:23 - Sc (Forgot to use the dumbbells for handstand push-ups, I had the plates and ab-mat set up from a few workouts ago and didn't realize it until after. Still an impressively difficult workout.)

Did Triple Murph today. 2 hours 45 minutes 6 seconds. Just the mental push I needed today. 

Hildy 33:35 RX with 16# vest 
RIP 🙏🏿 

“Badger”
Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

As rx’d, 28:02 (PR).

A one-minute PR from 10 years ago, but I had to fight for it.  Jumped out fast and then tried to hold on.  Round times were 8:15 / 10:00 / 9:45.  Obviously things fell apart a bit in rounds 2 and 3, but mentally I was still feeling pretty good since I was ahead of pace.  Squat cleans 20-10 / 15-10-5 / 12-10-8.  Pull-ups 15-15 / 12-10-8 / 10-10-10.  Runs all around 4 minutes – just trying to survive.  Low 80’s and humid baby – the stuff Hero WODs are made of. 

RIP US Navy Chief Petty Officer Mark Carter (aka “Badger”)

Happy Hero Memorial Day!

49m/5'10"/180

61:42 Rx with vest

Partner Murph with the hubby to honor our fallen:

Run 800 m w/ vest (him)/ AAB 44 cals (me) at same time
evenly split slick reps in you go-I go rounds:
100 jumping pullups
200 pushups
300 squats
Run 800 m (w/ vest)/ AAB 44 cals

33:38
44 seconds faster than same version last year. Most of that was from less breaks in my pushups.

"Whitten" with an alteration to Honor Uvalde 21 Victims
21 Cals Airbike
then 5 Rounds of:
21 KBS 35#
21 BXJ 24"
21 Burpees
21 WBS  14# 10'
then 21 Cals Airbike
35:38

Justin
30-20-10 reps for time of:
Body-weight back squats
Body-weight bench presses
Strict pull-ups jumping pull-ups 
weight 155 lbs time 36:31
  not my weight  it still tough

I gave it all I had! Thank You to all those that did give all they had! 

Murph 45:56 broke down into 4 rounds with vest

It was a struggle from the beginning.  I thought I was way over 45min, had I know I think I might have beaten it . 
compared to 47:10
Did 3 extra miles 1 with vest and 2 without 32:03

By my count, there are 206 heroes.  HQ's list is indeed missing Gunny: www.crossfit.com/workout/2018/07/03.  1775 and The Chief are not considered Hero WODs (although I'm not sure why The Chief isn't included: www.crossfit.com/workout/2008/09/14).

Kelly Brown and Lorenzo are listed on HQ's sheet (which actually numbers 207 in total), although they are not "heroes" in the traditional sense of being servicemen, servicewomen or first responders/law enforcement.

RIP Heroes

RIP Murph
as RX’d without a vest. 
48:51

Half Murph no vest bc I’m soft

800mrun
50 pulllups
100 push uos
150 airsquats
800 m run

cool down- bucking hay in south Carolina humidity……maybe I’m not too soft?

Randy

10:51 - 12kg

ART
M53/5’5”/150

39:40 (No vest)
partitioned 5-10-15

Griff 12:38

Murph (slick) - 33:51

5 minute rest then scaled Randy - 75 reps for time empty bar hang power snatch
Between 8 and 9 minutes (best guess - didn't look at the time until after I started)

Little more than a minute from my Murph PR but hey, better than last year (35:20).  Decided to do a scaled Randy to honor our civilian heroes as well.

RIP Murph, Randy, and all my brothers and sisters who have made the ultimate sacrifice.

Hero wod:
"Murph" con chaleco lastrado 9kg
Tiempo: 62'30".

Champions Club Scaling Notes

RANT
Shouts to Mel who has done every single Hero workout, plus a few that aren't listed on the page (Gunny, The Chief, 1776, off the top). These are no joke.

NEW TO CROSSFIT SCALE
Randy - lose the timer, use an empty bar if needed, and work on your technique. By the end of the workout you'll have HPS down to where you can do them consistently in any workout I can think of

JUST GET THROUGH SOMETHING UNINJURED SCALE
TK, just lower the box if needed

NO EQUIPMENT
Loredo

GOODNIGHT, SWEET ARMS
JT, obviously

GOODNIGHT, SWEET LEGS
Manion

MAYBE ONE DAY
War Frank

MY STUFF
RJ as rx. 36:13. Never realized how much hotter it is at the top of the rope than the rest of the gym.

GENERAL FEAR LEVEL: Most of these that I've done I'd consider an 8. Just get through it is good enough, if they're in your wheelhouse you can push more, but the volume usually still forces rests.

Rip Murph. Going to be a hard workout tomorrow, but hard is good. Have a great and safe Memorial Day. 

Rip Murph 
W/20# vest
Very slow. Doesn't matter to me anymore as long as I'm moving forward.
I did 5 rnds of 10/20/30
2 rnds of 25/50/75
Runs were a joke....
M/52/175