Friday 071012
“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.
Compare to 070816.
BW: 208
Time: 1 hr. 30 mins. 16 sec.
Did assisted pull-ups. Did 40 push-ups, then switched to 95 lb. bench press because I thought I was going to puke when I put my nose to the floor on push-ups. Did first 50 pull-ups, 100 push-ups/bench, 150 squats in sets of 5-10-15, then did the last 50, 100, 150 in sets of 10-20-30. That last mile was weird since my knees did not seem to function properly for the first half-mile.
For a cool down I stopped helicopter blades with my bare hands, and then twisted railroad ties into coat hangers.
Okie DB and Breck, thanks for the coaching. I am happy to be your victim.
8 Tabata intervals (20 seconds of reps followed by 10 seconds of rest)
Jumping pullups followed by
24″ box steps followed by
Back extensions followed by
Air squats
Don’t remember any of my scores, but I’m happy to report I didn’t come as close to puking as I did yesterday!!
Also I ripped off my first callous during the Crossfit warmup.
Lots of CF milestones for me this week. Looking forward to the weekend off.
Jeff- I ripped off my first callous yesterday as well!!! We should’ve had Breck take pics of our hands…. that would have been a great cover pic for tomorrow’s WOD. 🙂
Great idea on the pics. That would have been cool.
We’ll just need to get him to keep a fresh charge on the camera. LOL Last time he was going to take some pictures the batteries were dead.
I’m sure there will be ample more opprotunities for that picture.
“Murph”
As Rx’d
With a 20 lb vest
BW: 170, with vest 190
This was the longest CrossFit “WOD” that I have done!
I did my 2 miles on the treadmill at 0% incline.
Time: 53:30
Hey Mark, I am very impressed with your performance! This was a brutal workout. CrossFit has given us 2 very tough workouts back to back.
And Jeff, great job on the kipping pull-ups!