Crossfit Cherry Point - Crossfit Cherry Point

"CrossFit Cherry Point is not endorsed by the Department of Defense and is not affiliated with the United States Marine Corps."

Monday, January 4. 2010

0900 @ Pelican Point

Active Stretch

Warmup

10 Handstand Pushups
15 Kettlebell Swings, 1 1/2 pood
25 Double Unders

WOD

"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.

Compare to 090826

"Don't let what you cannot do interfere with what you can do." - John Wooden

Posted by Dave Joseforsky at 01:00 | Comments (7) | Trackbacks (0)

Comments

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26:16 - PR'ed by almost 3 min on a frigid morning. Great work by those who braved the cold!

#1 Isaiah on 2010-01-04 11:14 (Reply)

40:20 (w/flak ~ 8 lbs)

25 degrees, nothing better than testing this modal domain. Great job to the guys that came to endure "Murph".

#2 Josey on 2010-01-04 11:34 (Reply)

49:00
First time for Murph, it got pretty warm quick. Thanks for the motivation to all, just showing up is all we need to push each other.

#3 Oscar on 2010-01-04 12:17 (Reply)

46:38 with flak

#4 flo on 2010-01-04 19:32 (Reply)

51:04
FYI a flak with side sapi's and one main plate is 25 lbs.. ..it needs to loose 5 lbs

#5 Barriger on 2010-01-05 08:04 (Reply)

37:18. PR by almost 20 min.

#6 mark on 2010-01-05 16:03 (Reply)

29:08 w/ 10lb vest

#7 Brittany on 2010-01-06 11:56 (Reply)

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