Apr 18, 2010

MONDAY 100419

Head down the the track, get a good warmup, and then...
the famous hero WOD
MURPH! For MOH recipient Michael Murphy.

Run 1 mile
100 pullups
200 pushups
300 squats
Run 1 mile
Partition the pullups, pushups, and squats as needed.

Post time to comments.

23 comments:

craigrr said...

Does anyone know the one mile route from Harney?

Jeff Paine said...

1 Mile run route from Harney -
Go out the back door, straight across the grass and cross Cody Road. Hang a left and run to the stop sign at the Cody/Biddle intersection. Return by the same route.

Jimmyk said...

reps as rx'd; 48:00 Did jumping pull-ups...the bar at the track is short for us tall guys.

First work-out with Iron Major...Awesome! Thanks Guys!

Jeff Paine said...

Ran from Harney.

As Rxed - 39:45 (new PR by 2:15)

Great time at the Oly Cert this weekend. Nothing like a CrossFit cert to make you feel inadequate. It is also amazing how much easier a good clean is when you do it properly.

Rage Peterson said...

Total as rx'd: 38:36

First mile: 6:00, second mile: 6:36. Second mile felt like my legs were lead. Mind power over lead power.

Amie said...

I wanted to say a big THANK YOU to everyone who attended the Olympic Lifting cert - you all were OUTSTANDING hosts! Coach B said it best that our military takes good care of its friends! :) It was also really fun to put faces to all of the names I've read on your blog! You guys are squared away and are excellent lifters!

If you have questions about lifts or video you want us to look at and/or comments, be sure to let any of us know! If there is anything we can do to help, please don't hesitate to ask!

Phil B said...

Amie! Thanks for posting this morning! For those who didn't get to attend the Oly cert, Amie was one of our excellent trainers this weekend. Thanks for the great feedback and checking in with us!

Michael said...

39:40 at the track. Slower by about 1 minute from September's Murph...not sure why. Might be that my squats are the correct depth now, pollen, or a general loss of Cardio resp endurance (hopefully not).

Russ said...

Doubled up Thurs (10 min) and Friday's (35:19) WODs for make-up....

Wanted to puke, but no water left in body after that chipper from Friday. Nice one!

craigrr said...

39:05 with 1600m row sub for mile runs. I maintained a 1:53 pace for the first mile and 2:03 for the second mile.

My over all time was slower than I thought it would be. I think I lost time in the squats. I've always been consistent on 'below parallel', but after last week's Level I cert I focused on avoiding a soft back at the bottom of the squat. I was very conscious of keeping my chest out and my lower back from rounding at the bottom. I used 20 rds of 5-10-15 reps for pull up, push up, squat.

Wayne L said...

big improvement for me from September where it took 55+ minutes and had to scale pull-ups with green bands after 40.

Today took 41:39, broke the pull-ups/push-ups/squats into 10x sets of 10/20/30

John McGrady said...

In my first moment of stupidity today I decided to go for a run this morning. In my second moment of stupidity I chose to row instead of run. 45:50!

C.L. said...

35:53 as rx'd
- Broke into sets of 10-10-15 until done with pull-ups then did sets of 5-10 for the rest

RW said...

34:20 rxd (off PR by 3:30)

Think my run route was long. I ran out the front doors of Harney and ran up 4th street, then turned left on Cody. Finished my first mile in 7:30 when I usually run about 6:00 on the first mile of this WOD.

Jeff said...

56:17
first mile 6:06
dead-hang first 45 Pull-ups
Died on the last mile 8:36
Pain was worth it for a hero WOD.

GTH said...

I think the posted run route on the board at the gym is a little short. I double checked on Google Earth and it shows .86 miles (and my times were really fast). I'll confirm tomorrow with GPS. Having said that, I used it for my WOD.

As rx'd - 32:34

Amie said...

Phil-Thanks for the kind words! You are definitely the coolest dude with a disco boot...

I forgot to mention - Coach B's daughter Sage has an outstanding blog that breaks down all things related to Olympic Lifting. (I get a lot of good ideas for our blog here.)

The Iron Maven has a sweet website and blog too.

Jeff Paine said...

Yeah, I thought the route might be a little short. I drove it with this morning before parking and had to eyeball the road to the gym door. I guess I need to re-boresight.

This will all be fixed once the new facility is up . . . yeah, ok. . .

Josh D said...

1st time for Murph 40:36

Thanks to CGSC for the Level 1 Cert. I appreciate the opportunity and responsibility greatly.

Mike said...

51:24 - as rx'ed, first time doing Murph

1st Mile - 5:47 (usual time is around 6:00 so I thought it was short)
2nd Mile - 7:24

Broke it down into 10/20/30, legs were hurting on the second mile

Shannon said...

As Rx'd
1st mile- 6:24 (a little faster than normal so I am going with the route being slightly short)
2nd mile- 7:24 (I was sucking hard)

Total time: 35:34

Brian said...

51:51, a 3:46 improvement over 9/11/09. Pullups still the weakest link.

jps said...

39:02 - partitioned 10/20/30
Gassed from last week and Oly Cert. Problem is, I didn't realize that until about 1/2 way through the WOD.......