"DORK
6 rounds for time of:
60 double-unders
30 kettlebell swings 
15 burpees
Men: 1.5-pood kettlebell 24kg
Women: 1-pood kettlebell"

rx 35:54

M/27/5'8"/175lb
CrossFit AFK

68:42 - Sc (30lb vest.)

Made up 7/26/23, did Randy again. Rx 8:22
6/19/23: Randy Rx 8:38
5/30/22: Randy Rx 11:15
2/3/21: Randy SC 65# 6:39

M/48/5'8/#211
Moon_17:23_#35 DB + 30ft. hand over hand sled pull(#135)

TOMMY V
For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents

Rx
17:55

Randy scaled 55 lb.
60 reps - 11:09

First time murph, slow and steady pace, 20lb plates 2.5 vest 

1:09:00

56:54
Riley
For time:
Run 1.5 miles
150 burpees
Run 1.5 miles
If you've got a weight vest or body armor, wear it.

completed on Memorial Day but the comment didnt post. 

Murph. RXd. Partitioned into x5-x10-x15 x 20 rounds.

44:58.

had to haul ass at the end to keep it under 45 minutes

2022 - same partition, I think under this time
2021 - slick, i think around 45 minutes

Murph w/o vest
Intermediate option:
Partitioned into 20 rounds

1:18:02

--
Morning: 
7 km easy run + 4x 25 sit-ups

Afternoon: 
4 km hilly run
--
Peace. 

F/ 44/ 5’7”/ 175

"Small"
Three rounds for time of:
Row 1000 meters
50 Burpees
50 Box jumps, 24/20” box
Run 800 meters

58:23 RX
RIP 🙏🏿 

Lumberjack 20

subbed rows for runs and squats for box jumps because of an ankle rehab. 

38:35

I’m thankful for but also grieved by all those who have died in war for our country. Pray for peace. 

M/37/6’/176#

Murph
60:28 Rx not partitioned 
8:50/19:50/37:00/50:30/60:28
(Pull-ups and push-ups in sets of five.)

Réquiem ætérnam dona eis Dómine; et lux perpétua lúceat eis. Requiéscant in pace. Amen. 

Murph
Without vest
1 mile run - 10:19
100 pull up (rings) - 28:37
200 push ups - 57:42
300 squats - 68:26
1 mile run - 86:50

86:50

M/43/82kg/183
With wife 

Thank you to ALL of the fallen American Heroes and their families for making the ultimate sacrifice for our amazing country...

"Murph" (no vest)

1 mile run
20 rds- 5 pullups (banded), 10 pushups, 15 squats
1 mile run
38:58
F/39/5'4"/143

Hubby :)
1 mile run
10 rds- 10 pullups (kipping), 20 pushups, 30 squats
1 mile run
36:55
M/46/5'9"/180

Did "DT" yesterday scaled to 95# with 12 lateral burpees over the bar after each round
20:32

Did Griff, 15:07

Half Murph, scaled and partitioned 

1/2 mile run
50 ring rows
100 elevated push ups
150 squats
1/2 mile run

36:00 flat. Goal is to do a full Murph this time next year!

Murph with vest Straight through
67:20
55y 
M/175/6’1” 

Murph time 53:00

M 52/195/6’
Murph 45:24.  Cindy style no vest.  Last time 47:28.  Very thankful for all of service men and women who have fought and died for the freedoms we enjoy.  

50/m/165 “Badger“

3 RFT of:
30 Squat Cleans @95#
30 pullups
800m run

Scaled to 75#, 34 min 

13 th year doing Murph @CrossFit Radiate 
54:38 vest 20 rnds

M/54/235
Daniel For time: 32:02
Pull-ups were assisted
Used 65lbs for thrusters.

Tribute to fellow Marine 
The Don

For time:

66 Deadlifts, 110 pounds

66 Box jump, 24 inch box

66 Kettlebell swings, 1.5 pood

66 Knees to elbows

66 Sit-ups

66 Pull-ups

66 Thrusters, 55 pounds

66 Wall ball shots, 20 pound ball

66 Burpees

66 Double-unders

Used 115 for DL, did 45lb PP for WB at home. 
1:08:30. One of the hardest wods I’ve done in 17 years of CF. Semper Fi Brother. 

DT 11:06 scaled to 115lb 
followed by Murph 
1hr no vest banded pull up 

Mr. Joshua'ish
RIP Joshua

rx vs my scale/modification
5 rnds
400m run---400m trot w/60# sand bag
30 ghd----30 abmat sit ups
15 dl @ 250#-----10 ground to shoulder 100# sandbag 
52:15
m/53/175

Murph
53:55, rx
First time w/vest!
M/54/175/5'11"

Andy then Murph

1:24:04

Murph 

42:44 w/14lb vest


GWU: Full Body Rot
2x 200m Jog/10 Alt. Arm Swing/8 Ring Rows/8 Scap Pulls/10 Cossack Sqt


Have a blessed Memorial Day, thankful for all the men and women who gave their all to protect our country 

1/2 Murph Modified but straight up sequence.
1/2 Mile Run
50 Ring Rows
100 Incline Push Ups
150 Squats 
1/2 Mile Run

TT: 33:56

MURPH - No vest

1.4MileRun (16:03)
20 Rds (51:00)
StrictPullUps 86
PushUps 200
Squats 300
1.4MileRun (16:55)

Ran from the gym to Bittersweet park, home of the Weld County Veterans Memorial. Was planning on doing at home, but nice impromptu change.

PullUps were limiter with sets of 4 after 6 rounds. Feel stronger but did worse than previous years. Not sure if it was the skinny pull up bar, my PullUps naturally getting wider and more negativey, or if I need to lose weight.

Did MURPH prep workouts intermittently these past two months...not sure how much they helped. Glad MURPH seasons is over now.

First time ever doing murph after losing 91 lbs over the past year. 

1 hr 2 mins 17 secs. No vest since I don’t have one. 

Partitioned pull ups, push up and squats at 5-10-15 x20 rounds. Pull ups were banded pull ups. Hoping next year to lose the band. 

"Wilmot"
Six rounds for time of:
50 Squats
25 Ring dips

As rx’d, 18:03 (PR). 

This was a 3-minute PR from back in 2011.  I remember that day – ring dips went away fast.  Today, I attacked the squats, trying to get each round done in under a minute, and then paced the ring dips – mostly sets of 5.  Did an opening set of 10 in rounds 1 and 2.

RIP Private Wilmot

50m/5'10"/185

Murph RX
48:36

God Bless America!!!
Thank you to all Veterans! 

CrossFit Mokena is doing 24 hours of hero WODs 6/24/2023! 

Murph, partition, no vest.  58:45
Compare to
220530 - Murph, no partition, no vest.  68:20
210531 - Murph, partition, no vest 62:20
200525 - Murph, no partition, 15# vest.  75:00

murphy no vest 38:52
compared to: 38:35 in '22, 36:31 in '21, 36:50 in '20, 37:40 in '19, 42:08 in '18

with honor!

57:57 first time wearing a vest! Partitioned reps! 

JT Scaled 
21-15-9 reps for time of:
Handstand push-ups
Ring dips
Push-ups
14:10

M/55, Rx'd with vest
52:35

Murph, representing all those honored with hero WODs, and in grateful memory of all who fell defending our country.

52:25, no vest, partitioned 10x10/20/30
First time at altitude and on my hilly trail run.  Started feeling yesterday's Lynne on round 4 of the push-ups

60/5'8"/158

5/30/22:  42:33 rounds of 10-20-30
5/30/21: 37:27, 10x10-20-30
5/25/20:  42:51, 20x5/10/15
5/27/2019:  41:03, 10x10/20/30 
5/28/18:  35:32, 20x5/10/15
5/29/17:  38:52
5/30/16:  42:30
5/24/15:  45:14
5/25/14:  43:03

I give my infinite gratitude to our fallen heroes.

“6535”
In honor of the crew of USCG Helicopter CG-6535, which crashed in Mobile Bay during a training exercise in 2012: Andrew Knight, Thomas Cameron, Dale Taylor, and Fernando Jorge.

4 Rounds:
400m Run
65 Air Squats
35 Burpee Pull-ups

35:34

Also, on 26 May 2023: “Murph” (Rx’d):  32:18

Manion (scaled to 115#)
34:28

Compare to (same scale):
220429: 30:08 (PR)
210429: 33:33

Slowest time yet, but not surprised.  Just didn't have much gas in the tank today and my legs were still sore from Murph on 230526.  BS still unbroken, and runs weren't terribly slow, but transitions were long today.  Grateful to have suffered this today.  Like Chris said "GOODNIGHT, SWEET LEGS".

To 1LT Travis Manion and all other service men and women who made the ultimate sacrifice: Thank you and RIP, we have the watch.

Jorge 30-24-18-12-6 GHD sit-ups and 15-12-9-6-3 squat cleans
scaled to 105lbs
14:58

Are we gonna do this every year?  HQ's list shows 208 named WODs, and includes Kelly Brown, Lorenzo, and Eva Strong, not "heroes" in the traditional sense of being servicemen, servicewomen, or first responders/law enforcement.

There are 2 additional Hero WODs, for some reason not included:

"Gunny"  https://www.crossfit.com/workout/2018/07/03

"Chad"  https://www.crossfit.com/221111

RIP to all Heroes

Murph
1:07:37
Strict, with a 20 lb pack 

“Kalsu”

100 Thrusters used 115 Lbs

*EMOM 5 Burpees, start with Burpees

18.41

1st Lt. Kalsu was an All-American Offensive Tackle who played a single season with the Buffalo Bills (US National Football League) before leaving professional football to serve in Vietnam. 1st Lt. Kalsu was offered a deferment as a professional football player, but opted to honor his commitment to serve in the military.

M/54/150ish

MURPH (No vest)

36:20 pr! (39:40, 42:25 last two years)
-partitioned 5-10-15 x 20

SEMPER FI! Happy to honor & remember.

Murph 41:36

 I’m not sure if this is a good thing. I wanted to break 45min. I got close to breaking 40, so I guess I got a new goal. Next time I won’t do so much the day before. 

Compared: 
yesterday 57:47
220530 45:56
210531 47:10

Griff - 14:03

Randy

Bradshaw 🇺🇸
19:26 rx
RIP Lt & thank you

(Thurs) Murph
48:38 rx
RIP Hero! 

55'11"...

DT
Five rounds for time of:
 Deadlift, 12 reps
 Hang power clean, 9 reps
Push jerk, 6 reps
121 lb=55kg scaled
total time 15 minutes 

Murph Rx
Same conditions as 2021
10-20-30 scheme
60:04

220529
58:22
210528
56:53

Son(15)
Murph w/o the vest
76:45

220529
(3/4 Murph) no vest
78:17

Har(15)
1mi, 70 jumping PUs, 200 pushups, 300 squats, 1mi
79:00

Globo wod: most do "Murph" today so that's the one we're looking at. If you have access to a park pullup bar  or a bar in a Globo gym do this as Rxed.  Can't kip on the bar, because you're using a door chin up bar? Partition into sets of 3/6/9, 33 rounds, with one round being 4/8/12.  If you are using a conventional treadmill for the mile runs use a slight incline.   Sub 120 calories assault or echo bike,  or 2000m row for runs if subbing.    If you're somewhere without a pullup bar available today do "Loredo" (24 lunges,  24 pushups,  24 squats,  run 400m).

Now if you're someone who is picking "DT" today because you love the barbell do either heavy (205/145lbs) or double DT today.  Scale to regular DT if you're max clean and jerk is sub 225/155. 

Champions Club Scaling Notes

RANT
Just gonna copy this one from last year.

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
Coffland. 19:55 as rx'd

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.