Monday 140526
There will be one class today at 9:00am. All other classes are canceled.
“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
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.
Compare to May 27, 2013.
WOD as rx’d=35:47
Strength at 135lbs. 18 , 18 , 15.
WOD with no vest in 43:07.
Strength w/55#
HPC 13-10-13
Fr Sq 8-8-8
PP 10-10-12
WOD “Rowing Michael”
3 rds
Row 1000m
50 back extensions
50 sit ups (last 25 were GHD)
Time 33:17
Good job everyone who did Murph!
Strength – 16/16/11 X 5
215 points
Murph with vest during the Mile runs
52:10
Not a PR but I’m blaming the strength.
Day 1:
Strength – 95lbs
11/10/4, 11/7/5, 11,5,3 = 134 pts.
WOD:
1 Mile
11 Rounds of 5 pull ups, 10 push ups, and 15 squats
1/2 Mile
41:07
Strength with # 95
HPC: 15 10 10
FS: 10 10 10
PP: 10 10 10
Murph with # 25 lb vest
58:24
After I saw the movie I had to do it!
Lt Michael Murphy… an American Hero
Strength:
3 rounds
30 sec hang power clean
30 sec front squats
30 sec shoulder to overhead
90 sec rest
– used 135# for each exercise
1st round: 12/10/5; 2nd round: 12/10/3; 3rd round 12/10/4
*
“Murph” as rx’d
1 mile- completed 12:17
20 rounds of 5/10/15- completed 52:12
1 mile- finished @ 66:50
Strength with 95#
HPC- 17,15,15
FS- 10,10,10
PP- 10,10,10
“Murph” Rx’d- 41:25
20 rounds of Cindy all unbroken.
“Murph”
As Rx’d- 46:32
Great job everyone!!
Thank you so much to all of our Service Men & women, past and present, their families and to those who have made the ultimate sacrifice to keep our Country Free and Safe. We are forever grateful for your service!
“Murph”
Rx’d 59:54
Thank you!
Strength at 65#….did 35 total reps each round
1/2 Murph w/ 25 lb baby weight vest = 32:58…pitiful time seeing that I did the full WOD in 43 minutes last year.
Great job to everyone that completed it!
Great pic Nicole!
3 Rounds of:
30 Seconds of hang power clean
30 Seconds of front squats
30 Seconds of shoulder to overhead
90 Seconds rest
(Men-75#=1pt, 95#=2pts, 115#=3pts, 135#=5pts)
(Women-55#=1pt, 65#=2pts, 75#=3pts, 95#=5pts)
Completed 10 reps of each lift every 30 seconds with 135#.
90 reps @ 5pts each for a total score of: 450pts.
“Murph”
1 Mile run=6:35
20 Rounds of:
5 Pull-ups
10 Push-ups
15 Squats
finish with 1 Mile run
Time: 42:35
Thank you to all the veterans and active duty service men and women!
“Murph” rx’d w/20 rds of “Cindy”
40:57(PR)
Much better dividing it up this way! Great job to everyone! Great pic Nicole!
Forgot to total points. 390 total points .
I echo what everyone has said thanking all the men and women in the military and their families. Remembering as many people I know that have lost their lives serving our country and appreciate all the people I don’t know and their sacrifice.
*
Fun day everyone . Great job to everyone !
“Murph”
51:23
Strength with 115#
Round 1 90
Round 2 90
Round w/ 95# 60
240 points
“Murph” Rx’d- 44:36
“Murph”
46:00