Of course it’s a strength day.

Push Press x3

60-65-70-75-80%

Bent Over Row x5

5 sets with a 2 sec pause

Max Double Unders in 2 min

Compare to Aug.3/16

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# The day after Murph

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33 thoughts on “The day after Murph”

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Take the first step towards getting the results that you want!

Of course it’s a strength day.

Push Press x3

60-65-70-75-80%

Bent Over Row x5

5 sets with a 2 sec pause

Max Double Unders in 2 min

Compare to Aug.3/16

Book a free intro today so we can learn all about you, your goals and how we can help you reach them

Mark DDrop-in at CrossFit Greenville – Greenville, NC

25C and 99% Humidity…soggy one. Hanging on to the bar was tough.

Mob + Group WU & MOB

Every 2 Min unbroken: 1 Squat Snatch + 2 OHS + 1 Hang Power Snatch

WU – 65# – 75#

3 sets – 75#

2 sets – 85#

WOD – 3 Rounds

400m Run

6 Squat Snatch – 65#

TIME: 11:37

Vanessa MacDonaldFun little group warmup AMRAP. 2 rounds + skip

Push press 35-45-50-55-60-60#

Wrists have been sore so taking it easy on them

Bent over row

35-45-55-60-65#

Max DU 2 min

69

800m run

Thanks Amanda! Fun to see you today!

Bobbie-Jo KillamPush press 15-20-25-30-35-40#

First time with barbell after cast!

Bent over row

35-40-45-50-55#

Max DU 2 min

29

DelPush Press x3

60-65-70-75-80%

115-120-130-140-150

Bent Over Row x5

5 sets with a 2 sec pause

95-105-115-125-135

Max Double Unders in 2 min

108

Thanks Amanda!

CorinnePush Press x 3

75-80-85-90-95

Bent over row x 5 w 2sec pause

45-55-65-75-85

Max Du in 2 min – 70

Thanks Amanda! 🙂

Heather sPush press reps of 3:

new PR by 25#

35-45-65-75-85-95-100#

Bent over rows:

35-45-55-65-75-85

DOuble unders 29 in 2 min

I screwed up my number of sets and did an extra one on each exercise. Oops!

Remi B“The day after Murph” – nice!

Push Press x3

60-65-70-75-80%

95-105-115-125-135

Bent Over Row x5

5 sets with a 2 sec pause

85-95-105-115-125

Max DUs in 2 min

100

Remi BThanks Gabe, I think I got my numbers wrong on the bent over rows since we shared the bar ; )

GabrielWUx1+ Crossover Symmetry

Push Press x3

60-65-70-75-80%

95-105-115-120-125

Bent Over Row x5

5 sets with a 2 sec pause

45-65-75-85-95-105

Max Double Unders in 2 min

120 (last time was 97)

Thanks Shane!

GregCrossfit Invictus – California

With Kelly Black

A.

Five sets of:

Deadlift x 5-7 reps #245

Rest 20 seconds

Kettlebell Swings x 20 reps #53

Rest 20 seconds

Push-Ups x 15-20 reps

Rest 3 minutes

B.

For time:

Row 2000 Meters

Time 9:56

Tough one. Thanks kelly.

ElbaPush press reps of 3:

80-85-90-95-100

Thanks Kevin for the coaching 😉

Bent over rows:

65-75-85-95-105

Double unders 17 in 2 min

Rob CPush Press x 3

60-65-70-75-80%

85-95-105-115-125#

Bent Over Rows x5

5 Sets w/ 2 sec pause

65-95-115-135-145#

Max DU in 2 mins – 20

CaraOG:

EMOM:

3 PC + 3 F.SQ + 3 PJ

85-105-115-115-115-115-115#

AMRAP 4 mins

15-12-9

WB 20#/10′

Situps

Then max cal row (but I didn’t get to the row)

Nooner:

Push press x3

75-90-100-105-115-120#

Bent over rows x5

65-75-75-75-75#

Max DU in 2 mins:

133

Had to be careful/slow on DU, they’re the hardest thing on my bad knee.

Good times with all the things, thanks Kevin!

Samantha CGroup WU & Mob

Push Press x3

60-65-70-75-80%

55-60-70(PR)- 75(PR)- 80#(PR)

Bent Over Row x5

5 sets with a 2 sec pause

35- 45- 55- 65- 70#

Max Double Unders in 2 min

16

Great strength day. Got a PR on my Push Press. The squats in the warm up were painful.

Mario RPush Press x3

60-65-70-75-80%

110-120-130-140-150

Bent Over Row x5

5 sets with a 2 sec pause

95-105-115-125-135

Max Double Unders in 2 min

143

Mario RWOD at home

Mario BThat’s a lot of DU!! Good job!

JanetPush press x3

wu 35 and 55#

60-65-70-75-80#

Bent over row x5 with pause

wu 35#

55-65-65-75-75#

Max DU 2 min

42

Blake ReynoldsWicked Warmup

Push Press x 3

95 – 115 – 125 – 135 – 145 – 150

Bent-Over Row

95 – 115 – 125 – 130

Max DU in 2 Min.

137!

PR of 82 unbroken DU!

Vanessa MacDonaldWoooooo for DU PR!!!!

stephdh120PushPress x3

[email protected]#

60-65-70-75-80#

Bent Over Row x5

[email protected] 35#

55-60-65-70-75#

DBL Unders 2mins

5

Note to self…need a lot of practise!

Matt DPush Press x3

60-65-70-75-80%

85#-95#-105#-115#-125#

Bent Over Row x5

5 sets with a 2 sec pause

45#-65#-75#-85#-95#

Max Double Unders in 2 min

13 DU’s

Gillesmob wux1

group mob wu

push press x 3

95-105-115-120-125

bent over row x 5

2 sec pause

65-75-85-95-100

max DU in 2 min

KellyInvictus Drop in Sorrento Valley

Group Mobility Warm-up

A. Five sets of:

Deadlift x 5-7 reps @140#

Rest 20 seconds

Kettlebell Swings x 20 [email protected]#

Rest 20 seconds

Push-Ups x 15-20 reps

Rest 3 minutes

B. For time:

Row 2000 Meters

Time: 9:12

No PR but got it done.

francis landrywux1

group wu

Push press x3

95-115-125-135-145-155

Bent over row

45-65-95-95-115-125

Max DU 2 min

25

HannahPush Press x3

60-65-70-75-80%

50-55-60-65-70lb

Bent Over Row x5

5 sets with a 2 sec pause

35-45-55-65-70lb

Max Double Unders in 2 min: 15ish

shannonPush Press x3

60-65-70-75-80%

35lb-55lb-65lb-75lb-75lb

20#PR

Bent Over Row x5

5 sets with a 2 sec pause

35lb-55lb-65lb-75lb-85lb

Max Double Unders in 2 min

15

Aubreywux1

group wu

Push press*3

35,55,75,85,90,95,100,105

Bent over row

35-55-65-75-85-95-95

Max DU 2 min

6 ish…need practice lol still sweaty

Thanks Shane!

JackieWU x 1

Group WU AMRAP

Push Press x 3

60, 65, 70, 75, 80%

45, 50, 55, 69, 65

Bent over row

5 sets with a 2 second pause

55, 55, 60, 79, 65

Max DUs in 2 minutes = 53

Thanks Shane!

JackiePP should read 60 not 69

AubreyGreat job Jackie!!!

Remi FPush Press x3

60-65-70-75-80%

75-85-95-100-105#

Bent Over Row x5

5 sets with a 2 sec pause

WU (45) – 65-75-85-105-115#

Max Double Unders in 2 min

19 reps/ attempts

DUs need a lot of work!

Nick SimpsonMOB + WU + Group

Push Press x3

60-65-70-75-80%

85-90-100-105-110-115# (Did an extra as had time and felt good)

Bent Over Row x5

5 sets with a 2 sec pause

95-105-115-125-135-145# (Did an extra as had time and felt good)

Max Double Unders in 2 min

16