Monday 5.27.13 (Memorial Day – One Class) WODs and News | 114 comments The Protector. Murph 1mile Run 100 Pullups 200 Pushups 300 Squats 1mile Run Post Time to Comments. REMINDER - ONE CLASS TODAY, 9am! Share this:Click to share on Twitter (Opens in new window)Click to share on Facebook (Opens in new window)Click to share on Google+ (Opens in new window) Related 114 Comments Daigle on May 27, 2013 at 1:11 am I really wish I could be there for this. Get after it guys. Reply Daigle on May 27, 2013 at 7:01 pm Was there in spirit. Hit this with the CrossFit Santa Cruz crew this morning. 35:25 Reply Trupti on May 27, 2013 at 1:30 am What time is the class? Reply Trupti on May 27, 2013 at 1:30 am Oops I see it now at 9 am. My bad… Reply JC on May 27, 2013 at 7:42 am CFNE – our first school is almost built! A number of people have asked to see some pictures from the Kenya trip. I’m sure we will have a big crowd today to honor Murph. After class I’ll put a slide show up on the TV which includes recent shots of our school. Get after it today! Reply Colleen (OC) on May 27, 2013 at 11:31 am Those pics were great! I enjoyed watching that as I had a date with a foam roller… Reply Tricia D on May 27, 2013 at 9:48 am 5 miles: 48 mins. 100 push ups/300 squats 14 mins Sorry to miss murph, but you aren’t supposed to leave kids 2 and under home alone 🙂 Get after it guys and enjoy this beautiful day! Reply Tricia D on May 27, 2013 at 9:53 am knee pu Reply Heather O on May 27, 2013 at 12:15 pm Awesome job girl!! 🙂 Reply PatS on May 27, 2013 at 10:33 am 49:16 with a 20# vest Reply Sam on May 27, 2013 at 11:18 am wow, Pat! great job Reply Max on May 27, 2013 at 1:04 pm Miss you bud. Nice work. Reply brian on May 27, 2013 at 10:48 am 53:56 banded PUs Reply Brian on May 27, 2013 at 2:04 pm Just checked my book . . . PR from 65:05 . . . I’ll take it! Reply Colleen (OC) on May 27, 2013 at 4:38 pm NICE!!!!! Reply Ken K on May 27, 2013 at 10:56 am Thanks Geoff for the moving tribute. We are all blessed. Very cool to participate in honor of a great warrior. 44:20 rx row Reply Michelene on May 27, 2013 at 10:59 am Murph: 51:31 small band pull-ups & 50 Rx push-ups/150 knee PUs Reply Heather O on May 27, 2013 at 12:16 pm Great to see you this am! Amazing job! 🙂 Reply Mike R. on May 27, 2013 at 11:12 am Murph: 45:28 Rx (11:04 PR from 11/22/12) Inspiring class this morning! Reply Christian on May 27, 2013 at 12:22 pm Nice job!! Reply AK on May 27, 2013 at 6:15 pm That is a GREAT PR Mike! Well done! Reply Sam on May 27, 2013 at 11:17 am Murph: 46:30 Rx (1 minute PR from November and 5 more rounds–only did 15 rounds in Nov) As Mike R. said—INSPIRING Class! Reply Heather O on May 27, 2013 at 12:27 pm Great to see you Sam! Awesome job! 🙂 Reply Sara C on May 27, 2013 at 11:18 am Murph: 62:24. Did everything Rx except the pushups…did 100 instead of 200, but they were all legit, chest to deck and from my toes. This is exactly what I set out to do today and I am really proud of myself for finishing. I seriously could not have done it without all those voices of support around me, especially from Colleen (OC) when I thought I was losing it after round 10. The biggest victory for me comes from looking at what I did today compared to last year. A year ago, I could not do one legit pushup…today, I did 100. A year ago, I needed a band for my pull-ups, and only did 50 of them…today, I did 100 kipping pull ups. A year ago, I ran 1/2 mile on each end of Murph and thought I would die…today, I did the full mile on each end and sprinted in to the finish. A year ago, I would end WODs before my tank was empty because I was afraid to finish last…today, I just kept going and kept my mind on finishing no matter how long it took me. As Ben said, it’s important to keep moving forward. We may each move at different speeds, but we’re all going in the same direction. Reply Kristin B. on May 27, 2013 at 11:24 am You should be very proud of your progress. And thanks for the push during those (ugh) pullups and pushups. You kept me going! Reply Colleen (OC) on May 27, 2013 at 11:30 am I KNEW you could do this. Because if I’m gonna get through this, YOU’RE gonna get through this. One rep at a time and it will get done. And what incredible progress you made!!!! You should be SO proud of yourself!! Reply Laura c on May 27, 2013 at 11:45 am You did great:)! Xo Reply Wendy P on May 27, 2013 at 12:08 pm Awesome job Sara!!! Reply Heather O on May 27, 2013 at 12:28 pm This is incredible Sara! Amazing job! 🙂 Reply Jim B on May 27, 2013 at 12:51 pm Great job Sara! Reply Tricia D on May 27, 2013 at 12:57 pm Incredible progress, Sara!!!! Reply Eugene on May 27, 2013 at 1:28 pm Awesome job! Reply Melinda on May 27, 2013 at 1:34 pm Excellent Sarah, great job! Reply Susan Stein on May 27, 2013 at 3:44 pm You did an awesome job! You set your mind to it and got it done! Reply Annmarie on May 27, 2013 at 3:49 pm Great job Sarah! Reply Rasheed on May 27, 2013 at 6:01 pm That is awesome Sara! Reply Kate on May 27, 2013 at 6:06 pm Way to go girl! Awesome! Reply AK on May 27, 2013 at 6:17 pm Congrats on your amazing progress! Keep moving forward! Reply Heather V. on May 27, 2013 at 8:13 pm Nice Sara! Soooo proud of u! Reply Colleen (OC) on May 27, 2013 at 11:20 am Murph: 54:30, Rx. PR by 13:30. Last did this Rx in 2011, various ailments have kept me from doing the full thing lately. Was very happy to finish this in under an hour! Now I can buy the t-shirt… Great tribute Geoff… thanks Murph, and all others who have given their lives. “Thanks” hardly seems like the right word and it hardly seems like enough… Reply Sara C on May 27, 2013 at 11:23 am Nice work, lady! I seriously could not have finished without you today. Me: “I’m losing it.” You: “Um, no you’re not.” That’s what I needed! Is there a t-short for the under-one-hour club??? If so, yeah, get it! Reply Heather O on May 27, 2013 at 12:17 pm Great job and amazing PR Colleen! 🙂 Reply Tricia D on May 27, 2013 at 12:58 pm Holy PR Colleen!!!! Reply Braatz on May 27, 2013 at 1:11 pm 13:30… that’s not a PR, that’s a PF’nR Reply AK on May 27, 2013 at 6:18 pm Hell yeah! Reply Heather V. on May 27, 2013 at 8:14 pm Wow! Reply Colleen (OC) on May 30, 2013 at 9:08 am I have to fix this so when I look back at this for next time I know what my true PR was. It was actually 14:11. (I finished in 2011 in 68:41). Reply Kristin B. on May 27, 2013 at 11:22 am Murph: 63:50 RX (!) I’m actually really, really happy with this — a 1:42PR from Thanksgiving, when I did knee push-ups and banded pull-ups. The last mile was miserable, but it was awesome to have everyone who had already finished outside and cheering the rest of us on until the end. CFNE has such a great group of people. Reply SusanKD on May 27, 2013 at 11:23 am RX! Nice Job! Reply Sara C on May 27, 2013 at 11:24 am Leave out the word “actually”…just be really, really happy, no qualifier needed. Rx’ing Murph is amazing! Reply Braatz on May 27, 2013 at 11:36 am Rx, yes! GREAT job. Reply Laura c on May 27, 2013 at 11:45 am Hell yeah girl! Reply Wendy P on May 27, 2013 at 12:08 pm Nice!!!! Reply Christian on May 27, 2013 at 12:18 pm Awesome, Kristin!! Great stuff!! Reply Mike R. on May 27, 2013 at 12:52 pm Congrats! Reply Susan Stein on May 27, 2013 at 3:43 pm Great job Kristin! Reply Jen W on May 27, 2013 at 5:08 pm Holy cow! Nice work girl! Reply Heather V. on May 27, 2013 at 8:16 pm Way to go!!!! Reply AK on May 27, 2013 at 9:23 pm What gains you have made! Great work Kristin! Reply Braatz on May 27, 2013 at 11:28 am Murph: 44:36 Great to get to do this today. My gym is different. p.s. I know it’s last minute, but we have 2 tickets to tonight’s Red Sox game (7pm). Right field Roof Box, Section 31, 2nd row. If you can use them, let me know. I’ll figure out a way to get them to you. Reply Rob C on May 27, 2013 at 9:25 pm Mike, my work email is email@example.com. Let’s connect about the work stuff. Reply SusanKD on May 27, 2013 at 11:29 am Murph at Crossfit Camp Phoenix 67 minutes, scaled…hard doing it in this environment definitly makes it sureal…running past MRAPs, helicopters taking off and landing but after an incident we had a few days ago it’s comforting to have a strong military protecting us. Reply SusanKD on May 27, 2013 at 11:30 am look forward to doing it at CFNE next year tho 🙂 Reply Kristin B. on May 27, 2013 at 11:55 am What an experience… thank you for all you do — we can’t wait to have you back! Reply Greg D on May 27, 2013 at 11:38 am Murph: 44:18 (10# vest) 5:30 AM Mayhem shirts on Wednesday morning! $30 For those of you who won’t be in on Wednesday I will leave the shirts in a box with your name on an envelope attached to your shirt. Payment can be put in the envelope and dropped in the shoe box next to the shirts. Reply Laura c on May 27, 2013 at 11:49 am Murph: 44:51 RX my time got messed up by me but I’m pretty sure this turns out to be close.. If not off my seconds either way My goal was sub 45…. Never have done a full murph bc first and only time at cfne I was brand new and not allowed. Braatz… Thanks for the pace! I loved this! I had murph’s image in my mind when the runs got tough. I HIGHLY recommend everyone reading “Lone Survivor”…. The book changed me as an American and a human Thanks Geoff for giving us your heart and soul this am. Reply Sara C on May 27, 2013 at 11:52 am Wow, Laura…blazing freaking FAST! So great! I agree about Lone Survivor. It’s incredible. I can’t imagine making it through SEAL training, let alone being in the combat conditions they were in. Amazing. Today was easy in comparison. Reply JC on May 27, 2013 at 11:51 am Murph: 44:20 Rx. First time w/ vest. Was an honor to do this with you guys today. Thx Murph for the inspiration! Reply Paul B. on May 27, 2013 at 12:53 pm wow! great time JC Reply Chris L. (Bruzzo) on May 27, 2013 at 4:58 pm Wow! Impressive work Reply Big Bri on May 27, 2013 at 12:00 pm “Murph” – 36:08 Thanks to Coach Geoff for the perspective. RIP Murph. Reply JoeV on May 27, 2013 at 12:03 pm Murph: 53:41Rx – After doing half reps on Thanksgiving, I set a goal to go Rx by this Thanksgiving, but I was so happy to have that opportunity today. F’ing Hell! Felt good! Geoff, your emotions speak volumes about what this workout on this day is all about. Thank you! Reply Laura c on May 27, 2013 at 12:42 pm Nice! Reply Colleen (OC) on May 27, 2013 at 12:46 pm That is so awesome! Reply Christian on May 27, 2013 at 12:03 pm 65:34rx Great pre-wod tribute, Geoff. Thanks to Connor, who I just met today, who stayed with me for rounds 18-20 when I was failing single push ups. Reply Christian on May 27, 2013 at 12:14 pm And thanks to everyone who told me not to hurt myself And to Ben for pushing me through those nasty push ups And Amanda for the big hug after I finished my last 400. Great tribute to a great man, and this whole experience is what CrossFit is all about. Reply Mike R. on May 27, 2013 at 12:54 pm Great work today, Christian. Way to gut it out through those last few rounds! Reply AK on May 27, 2013 at 6:20 pm Way to push through! Reply Rachel E on May 27, 2013 at 12:15 pm Sad to miss this very special day at CFNE. Rest in peace, Murph, and thank you for the dose of perspective. Reply Wendy P on May 27, 2013 at 12:16 pm Murph: 52:36- did 15 rounds- stopped because I felt like my hand was about to tear. Pull-ups RX, 30 real push ups and the rest knees. I was unsure what I was capable of since I only did 10 rounds last time with a band and on my knees in 39 minutes ( in nov). Getting closer to RX. I just wanted to say a big thank you to the really nice man who helped my daughter wrap her hand /tear “DURING” the workout. I think it was Lynne’s husband but unsure???? Super nice!!!!! Reply Heather O on May 27, 2013 at 12:23 pm What an incredible class this morning on this beautiful Memorial Day! Geoff you are something else. Thank you for sharing this great hero’s story and bringing tears to my eyes. I’m so happy and grateful to be part of this amazing community and that I got to do this WOD in memory of this tremendous soldier today. 1 mile run Pre-WOD Murph: 50:19 with thin black band pull-ups and knee push-ups. Last time I did this in Nov while out of town for thanksgiving and subbed sit-ups for pull-ups and got that done in 54 mins, so happy with this today. 🙂 Hope next time I can do it closer to Rx. Have a great day everyone! 🙂 Reply Tricia D on May 27, 2013 at 4:48 pm Great work, Heather! See you in the am Reply Jim B on May 27, 2013 at 12:53 pm Murph 44:09 with 20# vest Great morning! Reply Jonathan on May 27, 2013 at 1:03 pm Murph: 42:10 (4 min PR from November). Reply Eugene on May 27, 2013 at 1:10 pm Murph – 43:03 with 20# vest Reply Chris L. (Bruzzo) on May 27, 2013 at 5:01 pm Wow! Big effort Eugene! Reply Melinda on May 27, 2013 at 1:36 pm Murph: 44:30 Rx (3 min PR) Thanks Geoff for perspective and motivation. CFNE strong this morning! Reply Joe D on May 27, 2013 at 1:44 pm Murph-49:39-Scale #2 1 mile 50 pull-ups 100 push-ups 150 air squats 1 mile Reply Brian L on May 27, 2013 at 1:46 pm 40:06rx. Great class this morning…Coach Geoff great tribute. Reply Deb R on May 27, 2013 at 2:56 pm Murph: 55:31 ripped both hands again, but was Psyched to “GET TO” do this WOD to honor an extraordinary man. Andy: 43:31 RX with 20# vest (Beast Mode) Reply JennS on May 27, 2013 at 2:58 pm Mur…..(3/4 murph) Full miles, 15 rounds of Rx movements. Gave myself a 40 min time cap before I went out for the final run. (Though finished the last round after 40 to make it an even 15 rounds). 56:15. 1 min slower than November when I did it Rx. Solo murph is lonely, but not as lonely as being away from your family, stuck in a desert, mountain range, or jungle somewhere. Here’s to those who fight for our freedom, and to those who have lost someone who did. Reply Patrick on May 27, 2013 at 3:08 pm Murph – 41 minutes. Scaled to 1/2 mile walk/ limp. Did the rest Rx. Great to be able to be back at Cfne after two months recovering, perfect day for it. Reply Laura c on May 27, 2013 at 3:13 pm You were inspiring today! Reply JC on May 27, 2013 at 4:12 pm Agreed with Laura. Watching u grind through this, in honor of Murph and those that have given the ultimate sacrifice, was inspiring. You will recover quickly by being surrounded by (and being part of) such a powerful community. Very cool… Reply KarenH. on May 27, 2013 at 4:37 pm Yes, inspiring to watch you. Good Job!!!!!! Reply Colleen (OC) on May 27, 2013 at 4:45 pm Awesome job today Patrick! Every time I saw you, it made me realize that my struggle wasn’t as difficult as yours! Hope your Achilles continues to heal! Reply Christian on May 27, 2013 at 5:16 pm Nice job! Great to see you in today!! All heart! Reply JoeV on May 27, 2013 at 6:23 pm Yeah, that was pretty cool! Reply Erin on May 27, 2013 at 3:24 pm Murph: 50:01 red band PU and knee push-ups starting in round 3 Reply Susan Stein on May 27, 2013 at 3:41 pm Murph: 48:55 (skinny green band pull ups, knee push ups) My first experience doing Murph at CFNE and it was amazing. Geoff, thanks for the words and CFNE, thank for the energy! Great job everyone! Reply JohnG2 on May 27, 2013 at 4:10 pm Murph 55:43 Rx What an amazing morning…huge turnout, perfect weather, powerful intro by Geoff, early finishers supporting those of us still going, just a great experience epitomizing the CFNE community. This is my second Murph but first time doing the whole thing, and doing the movements Rx. Very happy to do the whole thing, and I *finally* have kipping pull-ups. Anyone know how many of us there were this morning?? Reply smw on May 27, 2013 at 4:27 pm 55 minutes. Rx Reply Dave C. on May 27, 2013 at 4:44 pm Murph: 51:49 Rx Reply Jen W on May 27, 2013 at 5:29 pm Murph: 65:30 (50 Rx push ups, the rest from my knees). My first attempt at this. I felt slow today, not sure why. Also got my first Murph “battle wounds” today – my hands are wrecked. Reply Jill on May 27, 2013 at 5:35 pm Murph: 52:02. Subbed 100 35# Russian KBS for pull-ups, and did half regular, half knee push-ups. Reply AK on May 27, 2013 at 6:30 pm Murph: 57:32 first time. Knee push ups. Earned my first palm rip/tear. Seemed appropriate to push through such a minor pain in this hero WOD. I’ve been thinking a lot about my best friend’s brother (SEAL Medic) who was deployed a few weeks ago to Afghanistan. What the men and women in our armed forces give to our nation is incredible. I am humbled and blessed to live in a great community that people I will never meet give their lives to protect and defend. Geoff – your willingness to speak this morning was courageous. I’m grateful that you shared the speech with us. I will carry that tribute with me. Reply Lynne Mc on May 27, 2013 at 6:40 pm 61:06 with 3 rounds of full push ups then rest from knees. First time I’ve done all the pull-ups as last time did banded. I was doing single pull-ups for first 14/15 rounds which slowed me down, once I found my kip again it got faster, shame that didn’t happen sooner. Great day to be at cfne. Reply Kate on May 27, 2013 at 6:40 pm Murph with 20# vest – 69:00 Best moment of the day was seeing everyone busting out of the garage doors as I was coming back in… Goes to show how awesome the community at CFNE is in the numbers who showed up, dared to get uncomfortable and gave it their all today ..thanks to all who serve! Reply Sara C on May 27, 2013 at 7:04 pm Nice work, Kate the Great. I’m in awe! Reply L.J. DiCarlo on May 27, 2013 at 8:40 pm Murph: 35:26 Rx Post WOD: Tabata Handstand Holds Reply Dave P on May 27, 2013 at 9:27 pm First Murph workout ever! Was a bit intimidated. Missed the 9 am and thought I wqs done, but read the posts and decided to do my first Murph solo at 5 pm. Dedicated it to my grandfather who died in a foxhole in WW2 and asked for help getting through it, and I felt amazing! 59:05 with bent over rows instead of PU (no PU bar at home), no vest! Gonna need some serious mobilty work after this one… Thanks to Murph and all of our heroes! Reply Rob C on May 27, 2013 at 9:31 pm Murph. First I did Scale 1 modified; 31.30 or so: 1mile row, 50, 100, 150, 1 mile row. Banded pus and knee push ups. During the last row I couldn’t get Geoff out of my head so when I was done I went back and did the last 10 rounds. Finishing at 49:10. Geoff, your passion and leadership are often subtle, but profound nonetheless. Thank you. Reply fox on May 27, 2013 at 11:31 pm “murph” 44:58 no vest started with the intention of not speaking this year until i was finished, but ended up getting lost in the fun… well, and stepped on someone, initially breaking the silence with an “i’m sorry.” it was a really awesome new experience getting to do this with so many people. this time, rather than worrying so much about time and speed, focusing on just on being present in the energy of the moment and feeling lucky and grateful to have the opportunity to spend the day honoring those that have given their lives for our country with some of my very favorite people. Reply Sito on July 19, 2013 at 10:04 pm Hey! I just wanted to ask if you ever have any issues with hackers? My last blog (wordpress) was hacked and I ended up losing months of hard work due to no backup. Do you have any solutions to stop hackers? 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