I beat my last time by 59seconds!! Unbroken butterfly pullups. 1st 7 rounds of pushups were 5/5, the rest were 5/3/2. Squats unbroken. Now I am ready to take pictures of everyone at 9:00 ;)
This was an awesome work-out in honor of such a brave man who give his life for his team and country. Thanks for sharing the video on Lt. Murphy, very inspiring!
One year ago today I began Crossfit. I ran a "Mini Murph": 1mile run; then 5 RFT of 5 ring rows, 10 pushups and 15 squats.
Today I ran a full Murphy. It wasn't fast, but it'll be a lot faster next year. Last year, the first mile was 8:23; today it was 7:55. Last year, I finished with 400meters; today I finished with a mile (thanks to Jonathan Raulston).
I've lost a lot of "bad" inches and gained a few "good" inches. I feel better every morning when I wake up. Most of all, I've gained some very good friends who I look forward to seeing every evening (sorry 5:30 a.m. crew!!!).
The Carport and Crossfit: an unbeatable combination!
Cynthia - MOD 1/2 Murph - JPU's, KPU's, row 1000m - 20:31. Jonathan - MOD 1/2 Murph - JPU's. 24:?? Had a great time running it with everyone and great job to all the Rx'rs! I will join you next year. Congrats to you, David, on a full year and a full Murph:)
17 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
I hope to see some PR's today! Pugh-this is your first full Murph. Knock it out man!
Amber 34:51 PR!
7:29 mile
26:33 Cindy (19:04)
34:51 mile (8:18)
I beat my last time by 59seconds!!
Unbroken butterfly pullups. 1st 7 rounds of pushups were 5/5, the rest were 5/3/2. Squats unbroken. Now I am ready to take pictures of everyone at 9:00 ;)
DREW
34:28
8:00 mile
25:00 Cindy (17:00)
34:28 mile (9:28)
7 rounds of 10/20/30. 13 rounds of 5/10/15.
I remember this one last year!
Happy Memorial Day everyone.
I have to work today from 9-6 :( However, in honor of Lt. Murphy I'll do "The Murph" this saturday at open gym. Semper Fi
ED!!!!! yay!
I am SO glad to hear from you! Happy Memorial Day! Are you crossfitting in ATL?
You're a real trooper, Schamu!
RX 57:20 First time to run a full.
Thank you Lt. Murphy; may we never forget.
Pictures are on Facebook!
34:51 - 5/28/12 PR!
46:50 - 5/30/11
38:07 - 6/7/10
36:20 - 3/29/10
38:47 - 1/2/10
That was actually a 1:29PR. woohoo! I thought my best time going into the WOD today was 35:50.
Amber: Where did you post pics? I don't see them on Carport page or your page??
This was an awesome work-out in honor of such a brave man who give his life for his team and country. Thanks for sharing the video on Lt. Murphy, very inspiring!
great job all!
One year ago today I began Crossfit. I ran a "Mini Murph": 1mile run; then 5 RFT of 5 ring rows, 10 pushups and 15 squats.
Today I ran a full Murphy. It wasn't fast, but it'll be a lot faster next year. Last year, the first mile was 8:23; today it was 7:55. Last year, I finished with 400meters; today I finished with a mile (thanks to Jonathan Raulston).
I've lost a lot of "bad" inches and gained a few "good" inches. I feel better every morning when I wake up. Most of all, I've gained some very good friends who I look forward to seeing every evening (sorry 5:30 a.m. crew!!!).
The Carport and Crossfit: an unbeatable combination!
dang! i didn't know yesterday was a gun show! :)
total time 45:40
band assisted pull ups was the mod
7:15/30:55/7:45
Cynthia - MOD 1/2 Murph - JPU's, KPU's, row 1000m - 20:31.
Jonathan - MOD 1/2 Murph - JPU's. 24:??
Had a great time running it with everyone and great job to all the Rx'rs! I will join you next year. Congrats to you, David, on a full year and a full Murph:)
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