Monday 080526
“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 responses.
* We will only have one class today at 9:00 am.
“Murph”
For time:
1 Mile run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile run
Rx’d in 58:20
5 mile Run:
37:16
Did main Crossfit WOD: “Jason”
For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
I subbed 4 assisted pull-ups/4 assisted dips for each muscle-up.
My time: 48:09
Ran 1 mile on treadmill
38/M/163
“Fran”
Used 65lbs on the thrusters and did dead-hang pullups
Time 8:45
Murph is one tough dude. I want to thank Coach Breck and Coach Nicole spending the better part of their Memorial Day holiday waiting for me to finish. I hope Quadzilla ate huge at his cookout and picked up a loaded pizza on the way home-he deserves it. I’m sure another 1/8th inch was chiseled with his 5K and crossfit workout on Saturday and his 10 miles yesterday and Murph today. Impressive.
Tim- sorry I had to split before you finished bro, but my own excessive ‘Murph’ time had already made me late. Awesome job tackling the mile runs! a 5K is easily in grasp for you.
And yes, shamefull quantities of grilled goodies were consumed. That combined with a day off tommorow should have me rested and ready on Weds. night.