Scaling options for today's workout courtesy of the CrossFit BrandX forums:

Big Dawgs:
As rx’d

Pack:
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.

Puppies:
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.

Buttercups:
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!).

very excited for this

is there a map at the box that has running routes?

for example: how many x's around madison sq park is a mile?

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.

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

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

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

30:11

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.

http://www.nytimes.com/2010/03/18/fashion/18FITNESS.html?hpw

Thoughts?

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?

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

where does cheese fall in the paleo routine?

Remember this?
http://gymcrossfit.com/FentonMichiganFitnessCrossfitPersonalTrainerBootcamp/2009/12/10/sex-exercise/

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.

Example:
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 “24” awaited her on her DVD player. “I would quicken my pace when the show got exciting,” Ms. Kramer said. “Kiefer Sutherland was like my [...] partner.”

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.

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

My previous post was a response to Jeff...obviously.

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.

PTP today

thanks for the deadlift help Allison!

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.

A great day to honour a great man.
33:05
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.

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

Cheers
Leslie

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.

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

42:22. First time doing it Rx'd (no vest).

I did Half Murph on Thanksgiving Day in 21:25, so I see progress.

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.

squat cleans: 205x3, 225x3, 225x3, 225x3
deadlifts: 225x5, 315x5
snatch grip deadlifts: 225x5, 315x5

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.

what better than murph on st. pattys day...

with the 20# vest...45:21....ouch!

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

Thanks everyone for the encouragement at 5:30.

45:30 with the 20# vest, and Mike, I hate you. Just kidding.

Ran 1 mile

30 snatches 95#

Ran 1 mile

26:07

30 C and J, 95#
3:00

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

35:31

Half Murph with full runs.

Pull-up total at 1041.

48:13 rx'd no vest.

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!

6 sets for times:
15 unbroken chin ups
20 unbroken push ups
25 unbroken sit ups
30 unbroken squats

2:40
2:39
2:43
2:53
2:58
3:00

Everything unbroken excepts 4th round of pushups which I did 15-5. Really pleased with this!

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!

I want to right away register for your rss feed to stay informed of any updates on your blog, but I wasnt able to find it, How can I do this?