Murph

22
Mar

Murph

Check the site for updates on cancelations. Supposed to get some nasty weather.

Open Athletes – Registration on ZenPlanner will be open from 7am-12pm. Once a heat is full, that’s it. If you’re able to judge, please sign up on the whiteboard when you arrive tomorrow. Last Open WOD! Woohoo!!

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.
-Rx requires a 20# weight vest.

Compare to Aug.14/17

Real men wear kilts

5 Responses

  1. Fred

    Murph
    For time:
    1 mile Run
    100 Pull-ups
    200 Push-ups
    300 Squats
    1 mile Run

    Broken up into 20 rounds of 5-10-15: PR of 41:47
    Previous time I had in my book was 48:50 in 2017… pretty happy with that.

  2. Mini-Murph

    1 mile run

    10 rounds of:
    5 pull ups
    10 knee push ups
    15 squats

    2000 meter row

    = 40:09 i think!

    Such a great feeling a couple of hours later. 🙂
    merci Stephanie!!

  3. Melanie

    Today Mike and i worked on some Spring Fling wods in OG
    Wod #1
    8-min
    750m row buy-in
    Then AMRAP
    6 Thrusters (75/55)
    4 Lateral Burpee over rower
    I did the burpees and Mike did the thrusters, we kept a steady pace and managed 8 rounds and 2 burpees..
    He thinks I can do my burpees faster.. 😉
    We also did

    Wod #6
    5-min
    DB snatch 35/20
    Ring Rows
    2/2
    4/4
    Etc.
    Ladies first
    We got to 12s

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