0630, 1145, & 1630 @ MACG-28 Pull Up Bars
"Murph"
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.
Post time to comments.
"Ability is what you're capable of doing. Motivation determines what you do. Attitude determines how well you do it." - Lou Holtz
R.I.P Murph but damn! You are laughing at me!
Mario: If your ankle can put up with the 2 miles good luck on beating me at a met con work out.
Nigel: If you don't beat me, mario is going to throw his cats in your room and let them puke everywhere.
1st mile = 7 min
20 sets of 5 10 15: 20 min
2nd mile= 10 min
1 Mile Run
10 sets of 5, 10, 15
5 sets of 10, 20, 30
1 Mile Run
I'm going to tweak my Zone Diet so that I eat at least a 1 block snack 30 minutes before I do the WOD.
Chad: Don't think I'll ever have a tough time beating you bro!
My time was 46:03
10 rounds. Was able to do all the pull-ups without bands. It was a challange, it hurt, and the last mile sucked!
I was able to do all the pull ups with out assistance, which is a plus but when I look at my time and the number of rounds I completed I know I can do better. Next time I am going for 20!
Not my best performance but proud to complete the entire Murph without assistance even though Pukie the Clown was right around the corner.
20 sets of 5 10 15: Reps
1. Three females (Lt Brittingham, LCpl Williams, and Capt Pickett) did regular pullups with no bands. Lt B - 60 P/U, LCpl Williams - 50 P/U, and Capt Pickett - 50 P/U. Several months ago this was not possible, so a lot to be proud of for these three ladies.
2. Several folks refused to do less than the prescribed workout. Focus, commitment, and improved physical fitness seem to be the reasons for this.
3. Those that did less than prescribed still gave everything they had, battling through fatigue and pain.
I am proud to be part of Crossfit Cherry Point because of the people that make up the group.
1 mile run
10 rounds of 5 10 15. Used assistance from green rubber bands to do the pull-ups. My shoulders are feeling stronger every time i am doing pull-ups. Next time, i'm gonna try it with the purple bands.
Really struggled in the push ups. Did 7 rounds of regular push-ups and the other 3 were done on the bench.
1 mile jog/walk. I seriously felt like i was gonna faint in that last 1 mile run. What a work out!
10 rounds (5, 10, 15). P/U still need work 2 rounds w/bands 8 rounds jumping. Need to continue to watch form on squats. 10 x 10 push-ups no problems. Running with rubber arms not fun. Last mile walked/jogged. Zone diet going good loosing weigh only 1 sin meal during first week.
can only go up from here.
Took the first mile kinda slow at a 6 min pace. Really was shooting for 7 min but I havent ran a mile in awhile and was not able to set the correct pace. Since I wasnt kipping the pull ups really slowed me down. Should be able to finish next time when Im in better shape.
1 mile = 6:34
15 rounds of 5/10/15
1 mile = 7:12
total WOD (3/4 complete) = 40:11
Tim I see you have started Crossfit. Good on ya.
This work-out definitely left me drained. Surprised myself and ran the entire first mile without having to walk. The last mile run, I walked only 1/4 of it. Stamina for running has definitely improved. I still hate those dang push-ups. This is the only work-out so far where I felt like I was going to join my husband in the puking club by the ditch, but I did not even have the energy to even do that! I must have sweated out everybit of puke I had left in my body.