CFJ will be hosting the Annual Murph Challenge on Saturday, May 27th on a modified morning schedule; we will have an 8am and a 10am class. We have canceled the 9am and open gym to allow plenty of time for this Hero WOD to be completed by all athletes. We look forward to seeing all of you here!
**We have Murph Tee’s and tanks available for purchase. If you would like to submit an order, please email Nicole at info@crossfitjenks.com with your size and apparel preference. All orders must be submitted by Sunday, May 14th.**
For total calories and reps:
10 Rounds of:
30 Seconds of Bike
30 Seconds Rest
Rest 1 Minute
10 Rounds of:
30 Seconds of Ski
30 Seconds of Rest
*Athletes choice on machine to start with.
Rest an additional 1 minute after the final 30 second rest at end of WOD, then:
“Finisher”
5 Minute AMRAP of:
Burpees
Ski: 63
Bike: 71
Burpees: 31
Wod RX: 277
Bike cals: 127 cals
Ski cals: 94 cals
Burpees: 56 burpees
Activator completed as written
Ski: 71
Bike: 86
Burpees: 71
Total: 228
RX
Started w/ ski (not by choice)
Ski 91 cal
Bike 93 cal
Finisher
20 burpees (had to leave 2 minutes in)
Total 204
Wod RX: 339
Bike cals: 135 cals
Ski cals: 127 cals
Burpees: 77 burpees
Ski = 56
Bike = 58
Burpee = 31
Activator completed as written
Min 1: 8/6 Calorie Ski/Bike (starting machine)
Min 2: 8/6 Calorie Bike/Ski (second machine)
Min 3: 5 Burpee Pull-up T2B
Min 4: 8/6 Calorie Ski/Bike
Min 5: 8/6 Calorie Bike/Ski
Min 6: 4 Burpee C2B
Min 7: 8/6 Calorie Ski/Bike
Min 8: 8/6 Calorie Bike/Ski
Min 9: 3 Burpee Bar MU’s
Min 10: 8/6 Calorie Ski/Bike
Min 11: 8/6 Calorie Bike/Ski
Min 12: 2 Burpee Ring MU’s
Min 13: 8/6 Calorie Ski/Bike
Min 14: 8/6 Calorie Bike/Ski
Min 15: 1 Burpee Bar MU + 1 Burpee Ring MU
WOD
As Rx’d
Bike: 139 Calories
Ski: 119 Calories
Buprees: 75
Score=333
Wod RX: 256
Bike cals: 117 cals
Ski cals: 101 cals
Burpees: 38 burpees
Activator: complete
Bike: 76
Ski: 66
Burpee: 69
Total: 211
Wod. Rx’d
1) Ski – 90 cals
2) Bike – 93 cals
—
finisher modified:
In 5 minutes:
10 burpees
20 push-ups
20 Low Ring Rows
10 Strict Ring Dips
WOD Rx’d
Bike: 81 cal
Ski: 78 cal
Burpees: 54
Total: 213
Great Thursday workout!
Wod RX: 301
Ski cals: 122
Bike cals: 123
Burpees: 56 burpees
Wod RX
Bike 129
Ski 103
Burpees 70
Total 302
Wod rx
Bike 78
Ski 70
Burpees 54
WOD RX
Bike 118
Ski 106
Burpees: technically 1, I got up off the floor after about 3 min, didnt do burpees (foot)
Activator completed as written
Min 1: 8/6 Calorie Ski/Bike (starting machine)
Min 2: 8/6 Calorie Bike/Ski (second machine)
Min 3: 5 Burpee Pull-up T2B
Min 4: 8/6 Calorie Ski/Bike
Min 5: 8/6 Calorie Bike/Ski
Min 6: 4 Burpee C2B
Min 7: 8/6 Calorie Ski/Bike
Min 8: 8/6 Calorie Bike/Ski
Min 9: 3 Burpee Bar MU’s
Min 10: 8/6 Calorie Ski/Bike
Min 11: 8/6 Calorie Bike/Ski
Min 12: 2 Burpee Ring MU’s
Min 13: 8/6 Calorie Ski/Bike
Min 14: 8/6 Calorie Bike/Ski
Min 15: 1 Burpee Bar MU + 1 Burpee Ring MU
Wod Rx’d in following order
Bike=143 cals
Ski= 109 cals
Burpees= 62
Total= 314
WOD RX
Ski 106
Bike 86
Burpee 26
Wod 1 – activator completed
—
Wod 2 RX
Bike – 129
Ski – 96 (ugh)
Burpees – 57
281
Great Job Butter!
Activator completed subbed MU to C2B
WOD
Bike 135
Ski 97
Burp 60
total 292
Wod RX
Bike 89
Ski 81
Finisher burpees 73
Some crazy amounts of calories posted!!! Great work!!
Live the pic Alonso- you’re my fave!
Wod RX in this order
Ski cals: 102
Bike cals: 98
Burpees: 53 burpees
Total: 253
Ski Cals: 11/10/10/10/11/10/9/10/10/11
Bike- couldn’t breathe well enough to even write down each round
Great job 12 class!
Bike 82
Ski 79
Burpees 54
215 total
Some wild scores today, good job from the beefcake. I’ll catch you guys on the next barbell work out
WOD
Bike- 86
Ski- 77
163
Burpees- 59
Total 222
WOD as RX’d: 277.41
Bike cals: 148.41 cals
Ski cals: 95 cals
Burpees: 34 burpees
Ski: 109
Bike: 98
Burpee: 45
252
Bike: 148.00
Ski: 100
Burpees: 41
Total 289
You go I go burpees to target with Jimmy
Ski – 80
Bike – 68
Burpees – 31
Total – 179
Did not love this. But impressive scores today. Beasts.
Activated during the activator
WOD Rx
Bike cals: 105.8
Ski cals: 92
Burpees: 66
Total: 263.8
No Abs today but did go for 800m walk with Chrissy, Amy and Chandler 🙂
Wod Rx
Bike: 103
Ski: 77
Burpee to 8′ target: 40 (went you go, I go with Foster)
Total: 220