Today there will be an 8am and 10am class offered. All other classes are canceled.
CF Jenks will be CLOSED on Monday May 29th Memorial Day.
“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.
Compare to May 28, 2022.
Murph Rx 14# weight vest
20 rounds of Cindy
56:01
Murph no vest
20 rounds Cindy
64:27
Always an honor to do this Hero WOD. Thank you to those men and women who have the ultimate sacrifice!
Murph
*no vest
*cindy
51:51
Great seeing CFJ’ers I haven’t seen in a while. Thx Breck!
Murph Mod:
800m run (should’ve done the mile)
10 rounds of Cindy
1 mile run
28:15
4k bike cool down
17 weeks PP
45:59
No vest 10 rounds of 10/20/30
First mile 8:10
Murph Rx’d 20# vest
20 rounds of Cindy
42:19(pr)
2022:
“Murph” Rx’d 20# vest
20 rounds of Cindy
45:47. (Pr)
1 mile
20 rounds:
5 pull-ups
5 push-up
15 air squats/lunge
5 push-ups
1 mile
39:17
107:43. Did 5 push 5 pull 5 push 15 squats.
4000 m AB
Murph no vest 48:17
1st mile 8:21
20 rds of Cindy
No vest
20 rounds of Cindy
45:24
1/2 Murph
800m run
10 rds of
5 pull-ups
10 push ups
15 squats
800m run
36:08
Great job everyone!!
Murph at Beaver Lake
1 mile runs had 180’ of elevation gain.
20 rounds of 5/10/15
Corbin’s first murph
1 mile runs
20 rounds of 3/6/10
Timer malfunction, but we do know Corbin beat me by 3:30 minutes.
So fun!! Well done Corbin, keep your dad humble 😉
Murph: No Vest
20 rounds of Cindy
58:20
Murph modified: 56:46
20lb Vest
4K Meter Bike
100 pull ups
200 push ups
300 sit ups
4K Meter bike
No vest
20 rounds of Cindy
4k bike
51:02
Murph no vest
1st mile 6:14
20 rounds of cindy
42:00
Good job 10am. Great running Kent.
Miles: 7:27, 7:41
Pull ups: done at 16:00
Push-ups: first 100 23:50, second 33:46
Air squats: done 44:58
Took a tad bit of time before starting second mile
Total: 52:56
Murph w/20lb vest
Unpartitioned
64:54
Murph with Jessica!!
Partner wod but we both did all the reps 🙂
1 mile run together
5 alt pull-ups (100 each)
5 alt push-ups, me on DBs (200 each)
30 alt air squats (300 each)
1 mile run together
74:30
31 weeks*
Fun morning! We are lucky.
Murph
34:03
6:32 & 6:53 Miles
Cindy partitioned
Murph Rx’d 20# vest
20 rounds of Cindy
45:01
Murph No Vest
-Mile 1
-20 rounds of Cindy
-Mile 2
Total finish 70:02 mins
*Mostly push-ups from the knees
85:05
20 rds Cindy
10 rds w/kipping banded pull ups
10 rds w/ring rows
All knee push ups
Great job CFJ! Loved the big turnouts for each class 🙂
“Murph”
As RX’d w/25# vest
48:52
Loved doing this one with the wife!
Heather:
First time attempting Murph – scaled p/u and push ups.
Finished around 65 min
Murph
45:03 (PR)
Mile 1- 8:34
Mile 2: 9:33
10 rounds of 10 pull-ups/20 push-ups/30 squats
Thank you to all those who serve or have served- especially our own Chris Camper, we love you!
Compare to:
5/28/2022- 46:20 (rounds of Cindy)
05/31/2021- 51:38 (did it straight through but in reverse order)
No vest
“Murph”
No vest with 20 rounds of “Cindy” unbroken.
1st mile: 6:33
2nd mile: 7:51
Total time: 35:21
5-28-22: (20# vest; 5-10-15)=49:01
5-31-21: (no vest; 5-10-15)=42:43
5-25-20: (no vest; 5-10-15)=36:31
5-25-19: (25# vest; 10-20-30)=54:22
5-26-18: (20# vest; 5-10-15)=43:03
5-27-17: (no vest; 5-10-15)=33:51
5-28-16: (20# vest; straight through)=52:58
5-26-14: (no vest; 5-10-15)=42:35
5-27-13: (no vest; 5-10-15)=33:39
Murph w/ Vest
20 rounds of Cindy
51:06
Murph no vest
20 rounds of cindy
55:55
Murph
No vest, strait through 100,200,300
40:59
Murph
No vest
20 rds of Cindi
Push-ups not great
43:40