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.
Murph prep w banded pullups: 35:31
Slow but steady 🙂
Look at those shoulders!
1-2 ring MU x10 minutes
WOD 20# vest
29:56
Beautiful morning.
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
10 Min EMOM: 3 butterfly pullups
WOD rx: 21:57
Wod. W/ 3 strict pull ups on the ‘Cindy’ rounds
23:11 (?)
Oops… 21:33 was my time.
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
15 mile run
Wod rxd (no vest)
24:01
2-3 MU EMOM for 10 minutes
WOD with rows stead of runs
24:59
Murph prep
30:04
Rx (20# vest)
29:36
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
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!!!!
Skill – strict, weighted, and L pull-ups
WOD w/22# vest
31:33
Wow B!! You look unbelievable !!
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!!
EMOM x10 min
1 strict MU
WOD rx’d without vest
23:20
Looking good B!!
Rx (20# vest)
28:33
100 air squats
60 push-ups
30 pull-ups
100 air squats
800m run
17:59
17:27 – Ashley
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
Skill: chest to ring pull-ups
WOD as rxd: no vest
24:31
Push-ups get me every time.
Great picture, B! You are Queen!
Awesome job today, Jess!