Come prepared to run tonight


Come prepared to run tonight


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.

Want to put your CrossFitting to the test? Join myself, Sean, Gabrielle and Janine in the Moncton Subaru Duathelon on June 7.

If you want to register, you need a TriNB membership (it’s free). Visit the TriNB website, and click on Online Membership Registration.


36 Responses

  1. Gabrielle

    Woah! Welcome to crossfit!!!!! I heard mention of this last night… What doesn’t kill you makes you stronger. Whoever said this must have been a crossfitter LOL. BRING IT ON MURPH 🙂

  2. Kevin

    I knew you’d be in Pierre.

    Tonights workout will be a long one. We’re doing our warm-up x2 then hitting the street.

    WOO HOO!

  3. sean

    that shall bring it up to 5 crossfitters doing the duathlon :o)

    that wod is going to kill me before spin class …how many meters in a mile ??? what is a mile ??? i grew up with KM :o)

  4. Krista

    sean- 1 mile is 1.6 km

    Come on Murph, i’ve been wanting a rematch – and this will be first time as rx’ed (real pull ups!) i’m nervous and excited – it feels like a race morning, all butterflies, YAY!

    If i’m in town that weekend i’ll definitely do the Duathlon too!

  5. janine

    Hey! U didn’t have to advertise my participation! It’s a high pressure race for me…my good triathlon 2006 season reputation is at stake. The return of janine…muuhoohahaha
    Not fair though…swim is my strongest.

    Suppose to be my day off. But Murph…hmmm. That’s a lot of stuff for my shoulder thoug, so maybe ill just join Sean for spin

  6. sean

    yes he did Janine …read the fine print …or the end of the statement :o)

    just MC , Julie , Joel and Jeanette left to sign up …and Elissa :o)

  7. Joel

    lucky I listened to Krista’s advice -(always check the crossfit site for the daily WOD, before you go out and run in the morning1!) I was just about to go out for a run.

    Sure I’ll do the duathlon.

  8. Andy

    hmmm. duathalon eh? Could be interesting. I havent run in any kind of race since Sept 2007. Would a GIANT mountain bike work?

  9. MC

    I know I am physically able to do the duathlon, but holy I hate running. And Pierre keep laughing at my bike each time we go for a ride (which is probably why that we are not riding bike very often). But I promise to be a good cheer leader for all of you! Someone have to give you bottles of water anyway! Lol!

  10. sean

    giant bikes rock Andy :o)

    so Mc do you have a cheerleader outfit …do you have pom poms ??? i think you should do it …the duathlon


  11. krista

    yeah Andy, just put slick tires on – i’m sure i have a pair of 1.25″ that you can use – skinny minis will make you go extra fast!

    MC – i just ‘happen’ to have a spare road bike that you can use to do the race should you change your mind.

    that’s gonna be a great CF turnout!

  12. janine

    Just so its public knowledge…and u guys can give him a hard time…I was going to meet Sean before the spin to do the best I can with Murph..but he cancelled on me to go for a beer instead of Murph

  13. Andy

    Any posting with “Andy” and “skinny mini” in it, I LIKE! Krista not sure what the hell you’re saying but would love to be educated 8) The tires I have now are thick and knobby – off road tires I think? Please no thick and knobby jokes 😉
    Anyway, Jen and I are definitely in…

    BTW, “beer” is code for BIG MAC…

  14. Pierre

    Hey guys,

    Just an heads up….you will need some pennies of something to count all those 100 pullups, 200 pushups and 300 squats.

  15. krista

    warm up x 2 K2E, OHS, samson, good mornings, lots of mobility

    WOD: Murph, first time as rx’ed
    i partitioned the pull ups, push ups and squats like cindy (20 rounds of 5, 10, 15), small hand tear at round 13 but nothing tape couldn’t hold together 🙂

    time- 38:18!! take that murph! i had anticipated around 42 minutes today so i’m SUPER pumped about my time -but too tired yet to celebrate, and i’m getting a ‘murph cough’ (last time was may 08, with jumping pull ups and only 50 push ups on toes with a time of 50:00 even)

    excellent effort by everyone – everyone rocked murph’s socks!

  16. Julie

    Warm-up x2
    Mobility; stretching; sit-ups; good mornings; squats

    My arm is still strained so my “Murph” was modified.

    1 mile run
    100 pull-ups (sub Kettlebell deadlifts 55#)
    200 push-ups (sub sit-ups 400)
    300 squats
    1 mile run

    Partitioned like Cindy
    20 Rounds 5, 20(doubled sit-ups) 15
    Time: 48:30
    It was so nice to run outside without freezing 🙂
    Awesome work by everyone

  17. Andy

    WU x 2
    push ups, pull ups(RB), squats, good ams, sampson


    Run 1 mile (sub 2000m row)
    100 pull ups (blue band)
    200 push ups
    300 squats
    Run 1 mile (sub 2000m row – 8:55)

    My first time doing Murph so happy with the time. Would have loved to run- argh – next time…
    I partitioned 10-20-30 but think that was slower than if I’d done Cindy partitions. After 4 rounds needed to break the push ups into 10+10 with a breather in between. Now Murph is the closest Ive ever been to barfing 😉

  18. Pierre

    Warm-up X 2

    “Murph” w/o body armour
    1 mile run
    100 pullsups
    200 pushups
    300 squats
    1 mile run

    Time: 34:22 (PR by 9m59s…done back in Sept. 15th 2008)

    I partioned the WOD as follow.
    10 pullups
    20 pushups
    30 squats

    The last run was brutal, I thought I was going to have a cardiac arrest. 😀

  19. Kevin

    I thought I was going to barf, collapse and die…all in one night.

    Last time I did Murph was about 2 years ago…in 55min. Did it today in 35:14.

    Great job by everyone tonight!!

  20. Gabrielle

    You guys ROCK!!!! Obviously Murph didn’t intimidate anyone at Crossfit Moncton 🙂

    warm up times 2 (RB pull ups)

    I also did the 10 (RB pull ups), 20 (hands and knees) and 30 partition X 10 rounds(easier for me to count the reps and rounds and not lose track!) – I finished in 49:35 – got a charley horse in left leg from trying to get the RB down during pull ups – my legs are already killing me… Something tells me I’ll be walking like a robot tomorrow…

    MC – the way you rocked Murph tonight, you’d kick ass at the duathlon – it would be really great to have you on board 🙂 And we can all cheer each other on as we’re doing it!

    Andy – you’re the funniest guy I’ve ever met! (re above comments) I can’t believe you did Murph, rowed instead of running and didn’t puke! If I had rowed it, I would have puked for sure – you rock!

    You should all know, I’m a touchy feely kind of person, so I have to say… I love you guys! You’re an amazing gang of people

  21. MC

    Warm up x 2

    Murph as rx’ed (w/o body armour):
    1 mile run
    100 pull up
    200 push up
    300 squat
    1 mile run

    Time : 52 min and something

    I partitionated by 20 rounds of 5 pull up, 10 push up and 15 squats.

    I never did Murph before so my goal was to do it in less than an hour! I am super proud of my time!

    Krista you really impressed me with your time!! It was suprising how much a wod could get everyone excited. And everyone did a awesome work! YAY! 🙂

  22. Uh-oh! Krista, you’re not turning into the posting police are you 😉 I thought that was Kevin’s job.

    I didn’t bother posting a time because I don’t have one to post. This is what I do know…

    CFWU x 3 (w/HSPUx5 g+y, minus pull-ups)

    1/2 “Murph”
    800m Run
    50 Pull-ups
    100 Push-ups
    150 Squats
    800m Run

    Partitioned into 10Rounds of Cindy. Time was 11:23 when I was starting Round6 but my watched stopped sometime after that and I only noticed when I started the second run.

    I certainly didn’t attack this as hard as you guys. Great job gang!

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