new to rtmpdump help with videos

[blead2005]

can anyone tell me how to use rtmpdump to download these videos

http://cwtv.com/shows/the-flash/reve...3-34a65adc8079

http://cwtv.com/shows/arrow/the-clim...3-7d7fd5c16deb

http://www.fox.com/watch/427083331754/7684182528

http://www.cbs.com/shows/zoo/video/9...t-sounds-like/

I have never used rtmpdump so would need a detailed simple guide please

And can you please tell me how to get the correct URL to videos from them sites as There's alot more videos that I want to download

also how do I choose what quality I want to download 480p 720p etc...

Thanks