Apr 7, 2011

040811 FRIDAY

0530 Class


1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
For time.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Open Gym


AMRAP 20 Minutes

2 Muscle Ups
8 Kettlebell Swings (70/53)

In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.


james said...

Hey team - there is some rumors flying about bubble closures tmw. What we think we know is that it will open at 0500 and close at 0800. Although there is uncertainty because of the govt shut down etc.

Here is the deal - if you turn up and its closed - go to the track we - will make up some brutish combination of exercises and destroy ourselves there.

Jamie Z said...

sweet...murph at the track....or something even more vile....

Iron Major CrossFit Coordinator said...

12 rounds 2 MU 1 HSPU - I think - the rounds got a bit blurry

rett.burroughs said...

7 complete rounds......

AS RX'd...... YES! YES!!!!!!!!!!

Was able to do 2 MU in a row without going to ground.....only the first round... hehe.....

Wilson said...

14 rnds as rx'd. HSPU's were the goat today. The snatches and squat clean/jerks took their toll.

Greg said...

Week of rest complete....looking forward to getting back next week. I will be doing the Games WOD this weekend.

See you all Monday.

Neal said...

Subbed 30 second static hand-stands for the 4x HSPUs...did 10 rounds + 2 MUs.

Gary said...

Its inspiring to see IMCF adapt to the potential shutdown by adapting and moving to the track.

monroe said...

If anyone missed their opportunity to hit the games WOD, and if there is a shutdown, I have bars and bumpers. Give me a call if you need to knock it out. 816 284 7899I did the games WOD at Gruber today with Elizabeth coaching. 15 rounds.

rob said...

I did Death By Pull-ups this morning; I got 19 rounds + 10

I was hopful for over 20, but I made a mental error that cost me in the later rounds. The criteria was to do pull-ups on the minute and each mintue increase by 1. Even though I've done this WOD before, I had it in my mind that the pull-ups needed to be unbroken. I didn't figure this out until round 16 and by then I'd used up too much strength doing unbroken sets.

The last time I did this WOD I got 20rds and failed going into 21 (I think I only got 7 pull ups into round 21). I knew what to do, I just wasn't paying attention and it got me. As I've been working on butterfly pull-ups, I was hoping to bet at least one more round than last time. I'll have to wait until the next time it comes up.

I worked free hand stands after. Even though my shoulders were fatigued, I had Rett avaliable so I wanted to get his coaching. We spent about 15min working them. It was worth the extra effort and I appreciate Rett's coaching.

There were three things I wanted to work on over Christmas break; butterfly pull ups, free hand stands, and swimming. I think I'm on my way with the butterfly pull ups but only small progress with hand stands and no progress with swimming. It's a good thing fitness is a life long endeavor and I don't have to have it all finished by this summer!

Matt H said...

Bubble had workers in it fixing the inside with a sign that said it would be closed until Monday-so I think it was just closed so they could repair it.

Went for a 2 mile run- 17:55 then couple mins of static hand stands (combatives room in harney gym), 100x push ups, 50x v-sit-up, 50x flutter kicks (4 count)

Stephen said...

Great WOD. 11 rounds with MU progressions. First time this week that I felt 100 percent. Really good to start the weekend off right

Congrats to Rett. Your so metal, dude.

Have a great weekend.

Jamie Z said...

I did murph in 44:13 this morning. It was 50 seconds slower than the one I did in October. I actually thought I was doing well because I thought myold time was in the 48s, so I slacked off during the last mile instead of pushing through the fatigue. So, my fault for not knowingmy last time and for sandbagging the last mile.

Dave Hudson said...

Did Nate at Gruber this evening, with the following subs/scales:

6 Pullups/6 Dips for MUs (no rings, though I would have had to do progressions anyway)
30-second static handstand holds (like Wilson, my shoulders were smoked, between the ring dips earlier in the week and the C&J yesterday)

They do have a 70# KB, (plus some other, smaller sizes) behind the front desk, for anyone who is interested.

So, 7 rounds + 1 pullup. Pullups were all unbroken (a minor victory for me); dips were not. Handstand holds and KBS were unbroken, which leads me to believe I should have gone longer on the hs holds.

What this really did for me is remind me how much I dislike doing any CF workout by myself.

A note for everyone on the affiliate team: please read whatever email that I've got for you - there is some info on re-doing (or doing for the first time, for a couple of us) WOD 3 there. For a lot of you it is your AKO, which I know not everyone checks on a Friday night or over the weekend.

Dave Hudson said...

Oh, and great job today to everyone - but I specifically want to point out a few in particular:

Jamie - that's still a great time for Murph, brother
Julie - 20 (+, I think) on Nate, even scaled, is rockstar.
Rett - your IWCABTAMD is astounding. Keep it up, brother.
Debbie - welcome to the wonderful world of learning muscle ups. Since you've got your pullups now, this will now be that thing which will keep you coming back (and obsessing).
Wilson - as per usual, awesome. In reference to the blog post for this weekend, I think that the Red "S" might be permanently tattooed on your chest.

Bryan said...

9 rounds.

had trouble getting the second MU in the middle rounds. HSPU scaled RoM due to lack of strength.