Wednesday, 16 November, 2011

Posted by Mandee on November 15, 2011   |   20 Comments


Cone to cone: bear crawls, high knees, inch worm push-ups, fanny kickers; 3 Rounds




For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

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.

Post time to comments.

Compare to 101231.



A1: Weighted push-ups 5 x 4-5 @21×1; Rest 2:00

A2: Sumo Deadlift High Pull 5 x 3; Rest 2:00

B: Clean and Jerk; 1 Every minute on the minute for 10 minutes @ 80% of your 1RM

C: 15′ Legless rope climbs; As many reps as possible in 10 minutes


REMINDER: CrossFit Huntsville’s first In House Competition is this weekend. The competition will kick off at 10:00 this Saturday. Be sure to sign up in the gym beforehand!

Fit for Life: Olympic Gold Medalist Anna Cummins“, CrossFit Journalpreview video [wmv] [mov]

“Secrets To Success” with Chance Hughs – video [wmv] [mov]

20 responses to “Wednesday, 16 November, 2011”

  1. AP says:

    35:30 (7:07/21:51/7:32)

    After CFing for over 2 years, I finally got to do Murph for the first time. It was an honor. And Great job to Mandee for finishing with the 20# vest! Must be a CF bucket list thing 🙂

  2. Jason says:

    Good morning Murph. You may not remember me, but we met about 2 1/2 years ago. I thought I liked you, but after 45 minutes still needing over 150 squats and another mile to run I changed my mind! Unfortunately I won’t be able to play today or any other day you show up. Breakfast anyone?

  3. Meghan says:

    43:something. I forgot my time. Still feeling off since stomach virus of 2011 tore through Darby household. Honored to do the WOD in honor of Lt Murphy. Awesome job to everyone at 0600–especially Mandee!!

  4. Jane says:

    44:16 rxd. Got to watch Mandee finish up with that vest on- awesome job!

  5. Katherine says:


    I plan to do this WOD today if I can make it just for Lt. Murphy… even if it is raining. 🙂

    • Meghan says:

      I was stationed with the PJ’s at moody AFB (the search and recovery special forces unit.) A friend of mine was on the mission that recovered Lt Murphy’s body. This one resonates deep because of that–spent some prayer time for all of our special forces on that second run. Really appreciate all they do.

      • Clair says:

        Wow…Meghan. Thank you for sharing! I hate I am not going to be able to do this WOD today.

      • Paul Pepe says:

        Meghan, Our good friend and Crossfitter Maj. Rob Shaw, 3rd Ranger Batt, knew Murph personally and was able to explain the Hero WOD we do in his honor to his wife when he returned from his tour. She had no idea how many of us honor him in this way each year. Our other good friend and Crossfitter, Maj. Shaun McGee, 2nd Ranger Batt., lost two of his men a few weeks ago near Kandahar. These are real flesh and blood hero’s. We should always keep them in our thoughts when we think the WOD sucks. We have no idea.

    • Tasha W says:

      Thank you for sharing this. My arms have goosebumps and I feel truly humbled. I wish we could have a link like this posted to our page to read before every Hero WOD.

  6. Paul Pepe says:

    39:32Rx. (NO VEST) PR by 8 min.

    Murph is THE benchmark Hero WOD. Hats off to Mandy for having the guts to do Murph Rx with the required 20# vest. I did Murph for the first time 2 years ago with 20# vest. Once you check that box…there is no need to do it again (ever). Have hit two major PR’s in the last 2 weeks. Murph by 8 min and 24 min flat 5K. Two observations: The OPT programming is working. (Thanks Jake). Second: I am giving myself 2 days recovery time after a tough WOD. The recovery time is now required. 3 days on, one day off may not be the best for us mature types.

    RIP Brother Murph—RLTW

  7. Brian says:

    I hate that I lost track of time and won’t be doing murph today… my bad…

  8. Mandee Miller says:

    1:04:30 rx’d with 20# vest
    This was the toughest CF WOD I have done to date. Thanks to Paul, Aaron, and Jake for the extra push, and also to Aaron for running the last mile with me! I guess you could call it a run…my 0600 friends can probably picture me perfectly dong that terrible shuffle thing I do with my feet thinking I am actualy running. What a great CrossFit WOD in honor of a true HERO.

  9. Eric says:

    Great job Mandee that was a Legit workout! Very impressed! I resemble that running shuffle btw.

  10. Tasha W says:


  11. Justin says:

    38:07 with 20# vest
    PR by 6s

  12. Patrick says:

    42:30 Rx

  13. James Stranahan says:

    50:51 scaled

  14. Dean M says:

    45:30(?) Rx’d with vest, but could only do half of the last mile because i had to get to work, I imagine my finish time woulda been around 50mins but i guess i will know for sure next time.