Dan, Judy Loo, Judy, and DuffWelcome to CF101!
For time:
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. 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.
Kim Malz 43:49 (20lb vest), Rebecca Voigt 53:20 (15lb vest).
Post time to comments.
10 comments:
Big Dawgs:
As rx’d
Pack:
Half Murph
For time:
1/2 mile Run
50 Pull-ups
100 Push-ups
150 Squats
1/2 mile Run
Partition the pull-ups, push-ups, and squats as needed.
Puppies:
For Time:
1/2 mile Run
35 Pull-ups (assisted or beginner pull ups okay)
70 Push-ups
120 Squats
1/2 mile Run
Partition the pull-ups, push-ups, and squats as needed.
Buttercups:
1/2 mile Run
25 Pull-ups (assisted or beginner pull ups okay)
50 Push-ups
75 Squats
1/2 mile Run
Partition the pull-ups, push-ups, and squats as needed.
Scaled WOD courtesy of BrandX
This is your day to get on the leader board! YOU could hold of the top 5 times at the Carport!! You can see the official times when you get to the gym. It is something like this:
1 - 30's
2 - 30's
3 - 42 (Dave)
4 - 54 (Nate)
5 - 56 (Jason Ferguson)
I believe 4th and 5th times will be knocked off for sure today.
I'll see y'all at 5:30 PM for this one!
Love this WOD! When anything has 2 miles in it I'm all about it!
drew - do you have an inside connection to the people on main site? look at the wod posted for today! this keeps happening! :)
hey, fyi to everyone: on the mainsite for tuesday, there is a great video on teaching the kipping pullup. for the new people that are trying to perfect this technique, i recommend you watch it! it's really informative, and i think it will help you tremendously!!
www.crossfit.com "Teaching the Pull-up to a Large Group: Part I"
29:50 Rx @ 207bw that is a 21lb gain from the nutrition challenge
I got to see some of the most impressive work today with the Lell brothers times and Grant ,Russ learning the push.
Pack workout 22:18. Jumping pullups. Awesome workout thanks to Drew.
'Modified' Murph
1 mile
50-100-150
1 mile
27:38
36:00
Post a Comment