Welcome to the beginning of Hero Month. CrossFit was originally intended for Police/Fire/Military personnel. Due to the nature of their jobs, they do not know what challenges they will face on any given day. So training for the unknown (CrossFit) seems like a good fit.
Every August, we honor those that have SERVED AND DIED IN THE LINE OF DUTY. Some of them are fellow Canadians.
These workouts are not easy (nor should they be). If you think about the struggles that these men and women went through, it might give you some extra strength to push through.
“Murph”
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.15/15
[youtube=https://www.youtube.com/watch?v=1Ps8z2-40YM]
WUx1
“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
10sq-5psh-5sq-5pu-5psh
47:38
58sec PR
Excellent work Shawn! Thanks for the tips on the WOD.
Great job on your PR!
WU x 1, 400M Run
“Murph”
1 mile run
100 pull-ups (ring rows)
200 push-ups
300 squats
1 mile run (800 m as I was near the cap)
49 minutes
Segmented as:
5 RR, 5 squats, 5 push-ups, 10 squats, 5 push-ups x 20 rounds
A shout out to Kelly who did all of the pull-ups! 😊
Thank you Jackie 🙂 Great job on this!
Mini Murph with mile run and ring rows…
33:30
Thanks for the class coach Kevin!
WU x 1, 400M Run
“Murph”
1 mile run
100 pull-ups (ring rows)
200 push-ups
300 squats
1 mile run
43:33
Did 5 RR-5 pushups-15 squats-5 pushups mostly
Thanks Kevin!
Great time Laura!
Mobility
22 push-ups
WU x 1
“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run – only had time for 800m
Time: 47:10 (Broken up as 20 rounds of: 5 pull-ups, 10 push-ups, 15 squats)
Wish I could have finished this. Push-ups were really tough.
Thanks Kevin. Good job everyone.
Mini “Murph”
Para el tiempo:
800 milla Run
50 Flexión de brazos
100 flexiones
150 pone en cuclillas
1 milla Run
Buen trabajo a todos 💪
Tiempo: 33:32
Gracias Kevin.
“Murph” (scaled the runs)
For time:
800m Run
100 Ring Rows
200 Push-ups
300 Squats
800m Run
Broken up: 5 rr, 5 pu, 15 squats, 5 pu (20 rnds)
45:00
Murph
Run 1 mile
100 ring rows
200 push ups
300 squats
Run 1miles (I finished 800m)
Time 50:24
48:50… stocked that I finished (first time doing Murph)
5 push-ups – 5 pull-ups – 5 push-ups – 15 squats… for 15 rounds
Starting the second mile was a laborious process but after 400m things started moving again.
Good job nooners!
Oups… 20 rounds
WU
WOD: Murph
Time: 44:38
something like 2:30 second PR. I spent all of July “preparing” my cardio for this month, I think I may have over paced 😀 I was very happy to actually recover my breath on the run. I think I could have gone a little harder but still felt pretty good.
Thanks Kevin!
Mikemoody modified murph
Ran 1 mile
5 ring rows – 5 push ups -15 squats- 5 push-ups ( supposed to be 20 rounds. Only did 16)
“Ran 1 mile”
Time 47:59 and it all hurt
So I didn’t do 20 ring rows-60 squats-40 push ups
So tonight I have to move furniture and play a ball game so I can make it up there
See you tommorrow
Murph scaled as:
1 mile run
100 ring rows – 200 – 300
Didn’t complete second run.
Time: 49:52 + 200 m run
Rep scheme 5 rr, 5 squats, 5 push ups, 10 squats, 5 push ups
I was over 10 mins on the run so behind from the get-go, but the rep scheme was the right choice for me. I was over the “10 rounds” at the 25 mins but not by much so I’m not sure if I should have chosen mini-murph or maybe just run faster! 😳
Strangely can’t find where I’ve done this wod before on-line or in any of my books (and I have them all!) If it’s true that I’ve never done this one, guess mini murph was the way to go.
Please cancel my 6pm! I’m stuck on a call at work 🙁
Mob
WU x1
400m run
Wod:
Mini Murph
800m run
50 RingRows
100 pushups(blackbox)
150 Squats
800m run
Time: 28.57
(10rds-5rr,5pu,15sq,5pu)
*next time do the mini murph with mile runs
Mini Murph
With Mile run and Pullups = 35:40
(10 rds – 5 pullups/5 squats/5 HR pushups/10 squats/5 HR pushups)
That hurt…
2014 – Mini Murph 800m run + Ring rows = 29:32
Mob + WU x1 + 400m run
Mini Murph
800m run
50 ring rows
100 pushups
150 squats
800m run
Time: 38:47
(10 rounds: 5 ring rows, 5 squats, 5pu, 10 squats, 5pu)
It was tough, but felt good!
MKB WU 400m run
Mini Murph
800m run
50 ring rows
100 pushups
150 squats
800m run
Time- 26:48
10 rounds of 5,10,15
Cashout:
10 Strict Pullups
~600m run from Pepsi, corner of Loftus and Henri Dunant with Shane on his last 1 mile run
Mob
WU x1
400m run
Wod:
Mini Murph
800m run
50 RingRows
100 pushups
150 Squats
800m run
Time: 27:17
(10rds-5rr,5pu,15sq,5pu)
Way to go Shane on the finish!
Mobility and Wu x 1
Murph rx’d with the 20# vest
45:34
Wowsers!!! Last run felt horrible, thanks for everyone joining in and the encouragement. Really helped on the last bit!!
Open gym
13 RFT:
300m run
2 DL’s @225%
8 push-ups
10 air squats
39:26
This was the Krystal Cantu anniversary WOD. 3 years marking since losing her arm in a bad accident.
Mini Murph
1mile run
50 pullups
100 pushups
150 squats
1 mile run
time= 31:53
WUx1
“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Time 47:06
Tried 5-10-15 but this was not sustainable.
Varied afterwards.
next time do
10sq-5psh-5sq-5pu-5psh