Monday 090525
* We will only have one class today at 10:00 am.
Thank you to all the men and women who serve, who have served, and to all those who have given their lives for the freedom of this great country. Happy Memorial Day!
There will be two options for today’s workout. You can split up in teams of four and do “Trevor” or go at it alone and do “Murph”.
“Trevor”
For time:
300 Pull-ups
400 Push-ups
500 Sit-ups
600 Squats
Post time to responses.
Or
“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 10:00 am.
193/M/23
“Linda”
10/9/8/7/6/5/4/3/2/1 Reps
Deadlift- 1 1/2 times bodyweight (285)
Bench- Bodyweight
Squat Clean- 3/4 bodyweight (145)
As Rx’d
Time: 20:34
“Trevor” c/ team of Allison, Christina and Paige
Everyone As Rx’d
40:20
You all did amazing!! Thanks girls- no guts, no blood, no glory! 😉
To all the other CFJers this morning- you all are so phenomenal and so dedicated and I know that all of our soldiers, both fallen and serving are so grateful for you all to support them by dedicating your morning to them. You all are strong and I’m proud of you all, way to go.
Murph
As Rx’d
Ginny: 42:00
Kody: 45:37ish
Thank you to everyone who has and currently is serving our country!
12 mile bike ride
100 push ups
100 sit ups
My work out today wasn’t quite as tough as Murph but it’ll have to do…
Sunflower and OkieDB did today’s WOD in Honor of “MURPH” and all who have given the ultimate sacrifice for our country and all those who have served, serve and who help keep us safe and free! God Bless America.
“Murph” In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
“Murph”
For time:
1 Mile run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile run
OkieDB as RXd with 20lb Vest TIME = 54:15
Did my 1 mile runs in the hills. My PR on this WOD is 40:22 with 20lb vest. Not sure what happened today as it was hard just to get through it and finish. I could not and would not quit as it was a HERO’s WOD and there is no way I would disrespect them, especially on Memorial Day.
Train Hard, Train Smart, Train to Survive! OkieDB Out
Whew! Today’s workout was great. It earned me a stern lecture when I got home on taking care of my hands.
Thank you Paige, Christina and Jen! We made a good team.
Well I knew going into the workout that it was going to offer a challenge but I made the decision to dedicate the effort to Murph and all the brave men and women that provide us with the freedoms we enjoy in this great country of ours. It wasn’t pretty but it was complete subbing DB(15#) shoulder presses for pullups in 1:34:01. I said it wasn’t pretty.
40:05 as rx’d
175/M/32
“Linda”
10/9/8/7/6/5/4/3/2/1 Reps
Deadlift- 1 1/2 times bodyweight (265)
Bench- Bodyweight
Squat Clean- 3/4 bodyweight (135)
As Rx’d
Time: 17:25