080825 MONDAY “Murph”


This is Olive during her warm up (you should see her workout weight).

Workout: “Murph” (same as the CrossFit Mothership)

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.

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Killer Carbs – Scientist finds a link between aging and overeating

“The more carbs and sugars you eat, the more your appetite-control cells are damaged, and potentially you consume more,” Dr Andrews said. . .

“A diet rich in carbohydrate and sugar that has become more and more prevalent in modern societies over the last 20-30 years has placed so much strain on our bodies that it’s leading to premature cell deterioration,” Dr Andrews said. . .

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  • Stavros @ Diablo CrossFit


    I’m already getting nervous about this one. Just trying to decide whether to do it at 0600 or 1600.

    Let’s remember tomorrow, as we are grinding this one out, why we’re doing it;

    “In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.”

    Thank you for your sacrifice brother. RIP.

  • Darren

    one of the cutest kids in the Game.

  • Craig

    Awesome pic. I heart Olive.

  • RUINER @ DiabloCrossFit

    Damn, she makes that kettlebell look good. =)
    Cute picture…it’s a blessing to see the shed family growing as it is.

    Fair winds brother.

  • Mark L.

    Breakfast with Jimmy G (0700)
    1 round of:
    Denver omelet
    Hash Browns
    1 piece of sourdough toast with megabutter
    3 cups of coffee

    The carbs were in celebration of not having Rhabdo, today, after that stupid workout I made up for Sunday morning. No exercise today while my body recovers.

  • Douglasd

    I completed Murph today for the first time ever. I had to do with only 25 pullups, but that is the most pullups I’ve ever done in 4 days, let alone 1. Other than that, as Rx’d in a slow but steady 1hour and 20 minutes. One year ago, I did 1/4 of this workout in just under 35 minutes…progress is good.

  • Douglasd

    I completed Murph today for the first time ever. I had to do with only 25 pullups, but that is the most pullups I’ve ever done in 4 days, let alone 1. Other than that, as Rx’d in a slow but steady 1hour and 20 minutes. One year ago, I did 1/4 of this workout in just under 35 minutes…progress is good.

  • Mountain

    Sunday morning: 5K race @ Lake Merritt in 18:25

    Sunday night: Filthy Fifty for the first time. 37:09. Not sure what the Rx is for the KB swings, but I did 16kg (1 pood). The Burpees were ugly and painful and slow.

    Monday: Murph w/ CF for Girls. 51:14 (10 rounds of 10/20/30)
    first mile: 7:00
    pull/push/squat: 37:00
    last mile: 7:14

    All in all, a beautiful weekend.

  • Mark L.

    “Mountain”, you finished your miles faster than I finished my omelet! You know the Lake Merritt 5K was the first sporting event I ever competed in at age 7. I ran it with my dad. I don’t think we beat 18:45, though. That’s a stellar time!

  • Stavros @ Diablo CrossFit

    Beat my Murph PR, did it today at 1600 with a stout group of DCF’ers.

    35:30 as RX’d

    Thank you for giving your life for our country Lt. Murphy…

  • Bryan Stornetta

    First time doing Murphy today. 41:50 with the 20lb weighted vest. I am couch bound for the rest of the night.

  • Rodil San Mateo

    That is a wonderful picture. Maybe the Shed can host a baby crawl for time?

  • Darren

    Did Murph with the 06:00 class

    Murph with 20 lbs vest.

    39:20 pr.

    Actually first time rx.(I hate running)

    I don’t know why people get up so early to workout it just seems stupid to me. And it make workout sooooooooo hard. But running down North Main while the sun is rising wearing a 20lbs vest is cool. People faces are priceless.

  • Craig

    Rob just IM’d me his vested Murph time of 32:42 – a DCF record.

    Rob has always been the sleeper – if he’d stop smoking, he might win the games.

  • Stavros @ Diablo CrossFit

    32:42 as RX’d!?
    WTF Rob, damn you, nice job.

  • Mark Lind

    Craig, I can’t believe you’d take this as a soapbox moment to make Rob quit smoking. Such a fricking opportunist. Just so you know, he took 6 laps around the shed with no hill, so it technically adds up to more than 1 mile for the benchmark (1.1 something).
    If I were to pick Rob’s #1 weak point, though, it would be “flexibility”. Anyone who has free time, needs to facilitate Rob’s stretching. Don’t be embarrassed to hold him down and stretch his hamstrings, glutes and any other sitting induced flexibility issues. Seriously, be aggressive. Tough love is still love.
    Of course, I can’t really discount the whole cancer and lack of 02 uptake thing that his smoking causes.
    I swear, he’s almost on the bandwagon! I’m so close to buying him a pack of the nicotine patch on my own dime just to get it over with…

  • Stavros @ Diablo CrossFit

    NO HILL???????

    Non RX’d in my book, sorry guys. We run the hill for Helen, for Fran, and they are fake girls. Murph is a heroes workout. I don’t care if it’s more distance, we run the F’ing hill at DCF.

  • Darren

    Is this a new Fran that I am un aware of that we have to run a hill.

    Man, Fran gets harder every freaking time.

  • Darren

    PS. As soon as Jorgy finds out Rob beat his time, he will do Murph again with a better time or he will kill himself in the parking lot…

  • Stavros @ Diablo CrossFit

    I concede…in my fit of anger, I added a new twist to Fran. The point is, we always run the hill. Apples to Apples.

  • Jeremy Jones - Diablo CrossFit

    Rob skipped the hill due to injury from running over the weekend. He tried to make up for it by running extra. Not exactly DCF Rxed, but still DAMN GOOD.

    Other DCF Murph times:

    Half Murph (800m runs, 50, 100, 150 respectively)

    Vic – 21:35
    David – 30:16
    Adam – 27:20

    Hylie – 21:09
    Tanya – 23:29
    Jenny V – 24:22
    Hilary – 28:05
    Ryan B – 26:47
    Meg – 20:03
    Mike – 32:20
    Mitchel – 27:47
    Scott – 29:29
    Dan – 36:38
    Jamie – 25:18 (800m rows, grn band, knee push ups)

    As Rx’ed (With 20lb vest)

    Stavros – 35:30
    Carry – 1:08:25 (NICE WORK!)
    Bryan – 41:50
    Hardway Bryan – 48:33
    Rhodes – 43:53

    Strong work everyone!


  • sakura

    OMG! OLIVE is getting so big!!! she’s adorable! *sigh* how quickly they grow. kaela will be 1 on Sunday. =]