When Irish Eyes Are Smiling

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Wednesday 100317
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 090317.

In time for St. Patty’s: how to cure your own corned beef
The prowler challenge
Wild fermentation
Evolution by the grassroots / Breezy love
When supplements do more harm than good
Vegans attack Lierre Keith
“The Hypocrite”? “The Flying Dutchman”? Secret restaurant menus revealed

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ATTENTION MORNING GYM GOERS! We’ve been informed by building management that on Thursday, March 18th, the building’s electricity will be shut off from 6am through 8am. If you’re planning on attending class, don’t worry, classes will be functioning normally (just sans lighting). If you were planning on showering before 8am, please be aware that that might be difficult without electric power. Management said the power might be off less than the full two hours currently scheduled, and so might have no impact on post-WOD showering, but we wanted to inform members nonetheless! Thanks for your understanding.
The CrossFit NYC blog is pleased to bring you pictures of snow as the sun continues to shine outside in the real world. Here, we see Mike M.’s handstand skills get taxed by his snow suit and boots. (He’s in front of the Grand Tetons in Wyoming, in case you were wondering.):


  • Scaling options for today’s workout courtesy of the CrossFit BrandX forums:
    Big Dawgs:
    As rx’d
    Half Murph
    For time:
    1/2 mile Run
    50 Pull-ups
    100 Push-ups
    150 Squats
    1/2 mile Run
    Partition the pull-ups, push-ups, and squats as needed.
    For Time:
    1/2 mile Run
    35 Pull-ups (or beginner pull ups)
    70 Push-ups
    120 Squats
    1/2 mile Run
    Partition the pull-ups, push-ups, and squats as needed.
    1/2 mile Run
    25 Pull-ups (or beginner pull ups)
    50 Push-ups
    75 Squats
    1/2 mile Run
    Partition the pull-ups, push-ups, and squats as needed.
    Another option for scaling this WOD is a Black Box creation, the “S’murphette”:
    7 min Jump Rope (high knees of course)
    10 rounds of
    5 pullups
    10 pushups
    15 squats
    7 min Jump Rope (seriously, pick those knees up!).

  • Matt D

    very excited for this

  • Seth

    is there a map at the box that has running routes?
    for example: how many x’s around madison sq park is a mile?

  • Carlos

    All Hero WODs have extra meaning, and this one maybe most of all. For people who don’t know Murph’s story, it’s a truly amazing one (http://www.answers.com/topic/michael-p-murphy). He was a Navy SEAL from right here on Long Island, “awarded the United States military’s highest decoration, the Medal of Honor, for his actions during the current War in Afghanistan. He was the first person to be awarded the medal for actions in Afghanistan; and the first member of the U.S. Navy to receive the award since the Vietnam War.” (From the “Operation Red Wing” link:) “The insurgents set up a ‘well organized, three-sided attack’, which forced the SEALs to begin running down the slope. After 45 minutes of fighting.. Murphy.. moved into the open himself, after noting the team’s radio transmitters weren’t functioning properly in the mountains, and PLACED THE EMERGENCY CALL FOR SUPPORT FROM HIS CELL PHONE [my emphasis]. He was shot in the abdomen during the conversation. Nevertheless he returned to his cover after the call and continued to battle. After two hours of fighting, only Luttrell remained alive.” Thanks to Murph’s call, Luttrell lives to this day.

  • jim

    ill add that Lt. Murph was a Penn State grad as well. a fine American.

  • Jeff

    In you’re interested in getting a PR today, be sure to reread the story.

  • Seth

    Scaled to puppy, probably should have done a half murph but was afraid of blacking out post WOD.

  • Matt D

    Marcus Luttrell wrote a book about his survival of Operation Red Wing, called Lone Survivor. It is definitely a worthwhile read. According to the book this was the deadliest single day in Navy Seal history as 11 Seals, and 19 total special forces members died. 16 of whom died during a rescue attempt.

  • Ashleigh

    I think it’s pretty obvious that listening to an iPod while you work out is different than reading your Kindle while you “run,” but what about the argument that working out while reading a magazine is still better than not working out at all?

  • Jenn

    1/2 Murph:
    28:30-something (blue band)

  • Mike Mishik

    where does cheese fall in the paleo routine?

  • Jeff

    Remember this?
    If you take the NY Times article above and replace all instances of “exercise” with “have sex”, it’s a lot more fun to read.
    WHEN Tina Podlodowski, a public affairs consultant in Seattle, goes to [have sex], she often brings her Kindle and immerses herself in a mystery novel.
    “I hate [having sex] more than just about anything,” said Ms. Podlodowski, who goes to [have sex] three or four times a week. “I’ll use anything I can to distract me — a book, a magazine, a friend to talk to. Without my distractions I’d never [have sex] at all.”

    At some point, though, people tend to throw advice out the window and figure out what works for them. Marjorie Kramer, an American technology strategist in Toronto, said that the only way she could drag herself [into bed to have sex] at 5 a.m. every day to prepare for a [sex] marathon a few years ago was knowing the next episode of ‚Äú24‚Äù awaited her on her DVD player. ‚ÄúI would quicken my pace when the show got exciting,‚Äù Ms. Kramer said. ‚ÄúKiefer Sutherland was like my […] partner.‚Äù

  • Chris H.

    Re. the NYT article, I think most magazine reading exercisers are less focused on improving their performance than “punching the clock” for a preset number of minutes on the machine. In that scenario, I think they would realize a greater health benefit by using their dreaded exercise time to prepare / plan / purchase nutritious food. One of the many things I like about Crossfit is that it is heavily focused on measurable improvements in performance, which beyond the short term requires at least some attention be paid to proper nutrition.

  • Ashleigh

    Hmm. Not exactly the response I was expecting, but I guess that’s what I get when I ask for people’s thoughts 🙂

  • Ashleigh

    My previous post was a response to Jeff…obviously.

  • Mike K

    Ashleigh – I think that for someone who is very deconditioned and severely unmotivated, if thats what it takes to get them to start moving again, its not the worst thing. But it should only be a start, not a standard of a reasonable workout regimen. Which is why ppl will often plateu, get discouraged and stop if they continue without changing anything, or just keep doing the same thing over and over without seeing any change.
    I don’t particularly like the statement of “Trainers say that just about anything that gets you into the gym and lengthens your workout can be beneficial” as it leans toward workout duration rather than workout quality.
    Jeff – hilarious.

  • Tim B

    PTP today
    thanks for the deadlift help Allison!

  • james keller

    happy st patricks day! ill be at peter mcmanus cafe (its like 19th and 7th ish and was in the movie highlander!) around 6/7 tonight. my friends uncle owns the place so we should have some good specials going on and in any event ill more than likely be buying shots for people so come by!
    carlos – i will be making up murph on saturday, thanks for the background on the person … definitely will put my complaining about doing those 100 pullups into perspective.
    jeff – nice.

  • Lisa

    A great day to honour a great man.
    Scaled to puppies but kept the 1-mile runs as it is such a beautiful day to run outside – no piles of vomit or drunken crowds to avoid so far.

  • Leslie

    I’m excited for this WOD…puppy version of course. But hey Jeff…that’s for the insight, and quite frankly, isn’t anything better when you add “have sex” LOL

  • Rickke

    38:19 as Rx’d (no 20# vest) 5 min PR
    Partitioned 20 rounds of: 5 pull – 5 push – 15 squats – 5 push
    Highly recommended for those of us that have push-up endurance issues.

  • Reagan

    Had access to a vest this time.
    As Rx’d w/ 20lb vest 47:04
    The last time I did this was exactly a year ago and without a vest. Then, 42:27

  • Jonathan P

    42:22. First time doing it Rx’d (no vest).
    I did Half Murph on Thanksgiving Day in 21:25, so I see progress.

  • Kent B

    Murph rx’d (no vest) @ BBB: 33:07
    First time doing Murph, used same 5-5-15-5 partition as Rickke and strongly second the recommendation.

  • Mike K

    squat cleans: 205×3, 225×3, 225×3, 225×3
    deadlifts: 225×5, 315×5
    snatch grip deadlifts: 225×5, 315×5
    Heavy Helen (2 pood bell & 20 lb vest)
    12:16 i think – brain was a bit foggy when done, need to double check the board tomorrow.

  • Mike Mishik

    what better than murph on st. pattys day…
    with the 20# vest…45:21….ouch!

  • Hari

    Tomorrow’s AM classes: Please be sure to dead lift in the front of the gym, not the back. Thanks.

  • Bryce

    Thanks everyone for the encouragement at 5:30.
    45:30 with the 20# vest, and Mike, I hate you. Just kidding.

  • Lenny

    Ran 1 mile
    30 snatches 95#
    Ran 1 mile
    30 C and J, 95#

  • jim

    brooklyn – rxd no vest – 29.31 – exhausted, need a rest day.

  • kj

    Half Murph with full runs.
    Pull-up total at 1041.

  • Matt D

    48:13 rx’d no vest.

  • Leslie

    I did puppy Murph and finished in 28:32. First time doing Murph so I was happy. And my pull ups are almost there. March 31 is my goal to do a completely unassisted pull up! Cheer me on if you see me practicing!

  • Sara

    6 sets for times:
    15 unbroken chin ups
    20 unbroken push ups
    25 unbroken sit ups
    30 unbroken squats
    Everything unbroken excepts 4th round of pushups which I did 15-5. Really pleased with this!

  • Jai

    On Tuesday I tripped and fell hard, screwing up my shoulder, so haven’t been able to put any weight on it yet and getting dressed and undressed has been interesting. So I just did 300 squats, rather slowly because my knee has been clicking since I fell (about twelve minutes). Given my lack of coordination and the fact that the pavement whupped me, I can only conclude that I am not yet harder to kill. Did 200 sit-ups, untimed, just to avoid being lazy.
    I’ve been icing my shoulder a lot… any other advice for making it better faster?
    Leslie, Sara, I saw you both last night and you rocked!

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