Jun 18, 2012

061912

A tribute to a fallen hero.





WOD
"Murph"
Run 1 mile
100x Pullups
200x Pushups
300x Squats
Run 1 mile
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.

WOD w/o equipment
If you don't have access to a pullup bar, substitute dips off a bench or low wall.

14 comments:

Ed said...

38:49 w/o the weighted vest (nice work Jacob), I believe that's a PR for me but it's been a while since my last Murph.

Mike Anderson said...

54:46 w/o the vest.
I'm fairly disappointed in my time, especially the second mile run, but it is a big PR over last summer.

Jess said...

Opted for the Crossfit Moms workout today-

Row 500m
5 rounds 10 x 33# hang clean
5 rounds 10 x 33# push press

Very similar to yesterday's WOD but it felt good to push this one out.

Jacob Heppner said...

29.58 w/ 15# weight vest.

Mike Anderson said...

Great time, Jacob. That's awesome.

Ross said...

IMCF - FT Hood

OK that kicked my a$$.
43:54 without the vest.

G. Scott said...

Murph goes on the list if WODs that won. Stopped at 35:00 and half way done using the 10-20-30 breakdown. Needed to plan more time (had a backstop) and pace myself better (was 18 and change at the end of round three and then ran out of gas).

COL B said...

Great WOD but out of time since I had to be at work at 0645. Poor planning on my part, at 18+ and half done when I had to stop
Vr

Erin Anderson said...

1hr 10 min. Scaled half the pu to knees. The gym was almost empty by the time i finally finished.

Rob Graetz said...

36:53, did the runs as Rx'd but only 30% of the middle. First day back after slacking WAY too long!

monroe said...

Great work by everyone hitting Murph in this heat.

Bridget said...
This comment has been removed by the author.
Bridget said...

WOD in WA, it has definitely been awhile TRI training isn't CF, therefore lots of scaling! WOD @ local park.
Still getting our house here ready for rent =alternate WODs.. painting, cleaning, etc.
39 minutes
- 1 mile
- I00 back dips for Pull-ups
- 100 PU on knees
- 150 Air Squats
- 1 mile
Good to be back to CF WOD!

Andy M. said...

38:10 at body weight. Good to be back in the bubble, will be re-joining the early morning group once I actually start working again.