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Monday, May 30, 2011

Free WOD - "MURPH" - 10-11am


For time:
1 mile Run
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.

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7 comments:

  1. Carport CrossfitMay 29, 2011 at 8:44 PM

    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

    ReplyDelete
  2. AmberMay 30, 2011 at 11:47 AM

    Thanks for coming to workout with us this morning! This was a great idea Chase.

    46:50

    ReplyDelete
  3. DREWMay 30, 2011 at 1:16 PM

    30 min, run was hot :]

    ReplyDelete
  4. CoriMay 30, 2011 at 6:38 PM

    good looking (and sweatty) crew! :)

    good job everyone! bummed i missed it!

    ReplyDelete
  5. EdMay 30, 2011 at 8:08 PM

    Man that was a hard one - 50:45

    ReplyDelete
  6. WillMay 30, 2011 at 9:14 PM

    32:42? Something like that. It was fun. Great job everyone who showed up today! Ed, great first Murph! Chase, nice to meet you and great job! Kelly you did superb! Drew and Amber, great as always! And the 101 class for sticking around and doing a second workout, great job!

    Alex, where were you? First time I met you, you were talking smack about running Murph and you didn't show up today. What gives?!

    ReplyDelete
  7. chaseMay 31, 2011 at 5:44 AM

    Thanks "Carport Crew" for running this workout on such short notice and for all your hard work. You all did great and it amazes me to see a box take a person off the street and treat them like family, thank you all and next time I am in B'ham I will be back.

    ReplyDelete