CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Workout of the Day
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Workout of the Day Questions & performance regarding CrossFit's WOD

Reply
 
Thread Tools
Old 05-02-2008, 04:54 AM   #1
Warren C Ellison
Member Warren C Ellison is offline
 
Warren C Ellison's Avatar
 
Profile:
Join Date: Apr 2008
Location: Rome  Ga
Posts: 285
Murph Question?

What's the best way to do Murph? Do you break up each exercise into managable chunks (I said chunks...bad omen) or knock it out in order? Which is best?
  Reply With Quote
Old 05-02-2008, 05:03 AM   #2
Brandon Oto
Member Brandon Oto is offline
 
Profile:
Join Date: Mar 2007
Location: Santa Cruz  CA
Posts: 3,001
Re: Murph Question?

Break it up for sure. I like a Cindy protocol.
  Reply With Quote
Old 05-02-2008, 05:06 AM   #3
Warren C Ellison
Member Warren C Ellison is offline
 
Warren C Ellison's Avatar
 
Profile:
Join Date: Apr 2008
Location: Rome  Ga
Posts: 285
Re: Murph Question?

Brandon or anyone
What's an average time for this workout? I only have 45 minutes to workout today. This can be done is less than that I hope. I run 7 min miles so that's 14 + minutes right there.
  Reply With Quote
Old 05-02-2008, 05:10 AM   #4
Doug Blankenship
Member Doug Blankenship is offline
 
Profile:
Join Date: Jan 2008
Location: Las Vegas  NV
Posts: 1,306
Re: Murph Question?

I do the first mile no biggie around 8 minutes 30 seconds.

Pull-Ups for me go like this: 10-10-10-10-10-10-10-10-10-10, I do not rest over 10 seconds between sets. Kinda like a semi Tabata.

Push-Ups like this: 2 sets of 50, then 3 sets of 30, then one set of 10. Between the 2-50 sets I rest for 20 seconds, the rest between the other sets is no longer than 10 seconds.

Squats - Sets of 30, then 10 seconds off, until I get to the last 50 then it is sets of 15 with 10 seconds of rest.

The last mile I will most likley turn that out around the 10 minute range.

P.S. : This was what is was like for me on one of my best days, either way it has to get done so I always shoot for what I posted above.

Last edited by Doug Blankenship : 05-02-2008 at 05:12 AM. Reason: info
  Reply With Quote
Old 05-02-2008, 05:13 AM   #5
Warren C Ellison
Member Warren C Ellison is offline
 
Warren C Ellison's Avatar
 
Profile:
Join Date: Apr 2008
Location: Rome  Ga
Posts: 285
Re: Murph Question?

Thanks Doug. Do you have any complete times on Murph. I wish I didn't have all day to think about this one.
  Reply With Quote
Old 05-02-2008, 05:23 AM   #6
Doug Blankenship
Member Doug Blankenship is offline
 
Profile:
Join Date: Jan 2008
Location: Las Vegas  NV
Posts: 1,306
Re: Murph Question?

Quote:
Originally Posted by Warren C Ellison View Post
Thanks Doug. Do you have any complete times on Murph. I wish I didn't have all day to think about this one.
I do have my times, but they are all written down at home in my log. I'm at work right now so I can't be dead on, but I know I finished under an hour on my PR, in the 50 plus minute mark.

It can be done quicker, but my pull up times has only been improving as of the past few months. Murph is a mean mother, no question and around the 200 squat mark I always start to slow way down.
  Reply With Quote
Old 05-02-2008, 05:23 AM   #7
Brandon Oto
Member Brandon Oto is offline
 
Profile:
Join Date: Mar 2007
Location: Santa Cruz  CA
Posts: 3,001
Re: Murph Question?

30-70 minutes might be average for most. First time doing it? Maybe 70-infinite would be reasonable; I didn't finish my first Murph. I got demented and woke up at home. Do what you can.
  Reply With Quote
Old 05-02-2008, 06:27 AM   #8
James Forshaw
Member James Forshaw is offline
 
James Forshaw's Avatar
 
Profile:
Join Date: Sep 2007
Location: Liverpool  England
Posts: 658
Re: Murph Question?

Has anybody ever tried something other than a Cindy protocol that they thought was more effective at getting those huge numbers into as short a time-frame as possible?
Methods I've been thinking of are:

Cindy - tried and tested, you can get a huge amount done with this.

Count your pull-ups (x) then just do 2x push-ups and 3x squats each time you break your pull-ups (I'm seriously considering this one)

5 sets of 20/40/60 - may be mentally easier knowing there are only 5 sets, but each and every one would probably suck.

Pull-ups to failure, push-ups to failure, squats to failure, repeat - and just mark off the numbers as you do them until all are done. This would allow some rest between sets as you work the other two exercises.

Whatever way it goes, this is going to be extremely interesting! Something I was wondering though, do those 300 squats really cripple your second mile so you're running almost twice as long as your first?
__________________
23 - M - 5"10/77kg: Log
  Reply With Quote
Old 05-02-2008, 06:31 AM   #9
Warren C Ellison
Member Warren C Ellison is offline
 
Warren C Ellison's Avatar
 
Profile:
Join Date: Apr 2008
Location: Rome  Ga
Posts: 285
Re: Murph Question?

What is the Cindy protocol? I thought I could find it on the home site, but I didn't. How's it breakdown. I like the x's two method as well.
  Reply With Quote
Old 05-02-2008, 06:38 AM   #10
James Forshaw
Member James Forshaw is offline
 
James Forshaw's Avatar
 
Profile:
Join Date: Sep 2007
Location: Liverpool  England
Posts: 658
Re: Murph Question?

5 pull-ups, 10 push-ups, 15 squats. Cindy is as many rounds in twenty minutes. My best Cindy is 27 rounds so hopefully (taking into account the first mile), I'd be done in 15-17 minutes. You really have to be in the mood though I find.
__________________
23 - M - 5"10/77kg: Log
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
Partitioning murph Sean Manseau Workout of the Day 13 03-31-2009 07:40 AM
The Murph!!! miguel flores Workout of the Day 40 12-24-2008 11:13 AM
the joy of murph Jacob Gallaway Workout of the Day 10 05-02-2008 09:19 AM
Murph Susie Rosenberg Workout of the Day 12 08-18-2007 08:45 PM
"Murph" Troy Archie Workout of the Day 20 08-23-2005 10:50 PM


All times are GMT -7. The time now is 05:13 PM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2020, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.