May 14, 2016

Saturday 160514

MURPH Challenge Prep

*with or without a 20/14lb vest*

For time:

Run 800m
5 Rounds of:
5 Pull-ups
10 Push-ups
15 Air Squats
Run 600m
4 Rounds of:
5 Pull-ups
10 Push-ups
15 Air Squats
Run 400m
3 Rounds of:
5 Pull-ups
10 Push-ups
15 Air Squats
Run 200m
2 Rounds of:
5 Pull-ups
10 Push-ups
15 Air Squats

Post time to responses.

DSC_0056

23 thoughts on “May 14, 2016”

  1. EMOMx 10 min.
    Odd- 2 L-sit pull-ups
    Even- 2 strict pull-ups w/25# DB

    “MURPH” Challenge Prep w/15# vest
    24:25

  2. CrossFit 66
    For time:
    50 cal air dyne
    7 burpees
    40 squats 95#
    7 burpees
    30 sit ups
    7 burpees
    20 hrpu
    7 burpees
    10 wall balls
    (10:45)
    Rest 3 minutes
    Repeat above w/ 50 cal row
    (10:54)
    TOTAL – 21:39

  3. Skills: Bar MU’s
    1-2 EMOM for 10 minutes

    WOD as Rx’d:
    32:53

    Finisher:
    Pistols (30-40 each leg)
    Dips (50-60)
    200m KB Carry w/ 55#
    50 GHD’s
    30 Hip Extensions

  4. 5k Wildflower Run – Bristow

    34:16 (1st place in female age 65-69)

    This has to be the toughest 5k run in Oklahoma – SO many hills!!!!

  5. Looking so good, B!

    2 Strict PU EMOM10

    WOD as RX’d (no vest)
    26:46

    Ditto that, Ron! What a great morning and a great way to honor a fallen hero! Never enough ways to thank our Service Men and women for their sacrifice. God Bless America!!

  6. Queen B, you are BOSS in that pic! That is why you are Queen B!
    Great results today CF Jenks. RIP Murph and you know we are getting Strong to Honor you and all our Fallen!
    Had to make up yesterday’s WOD today and plan on doing today’s tomorrow.
    Deadlift
    7@275
    5@325
    4@355
    3@375
    3@ 405

    6 Deads 275lbs
    12 HSPU
    18 Wallballs 20lbs 10′
    WOD as Rx’d: = 4 rds + 5 Deadlifts

    Accessory Complete 1rd

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