Today there will be an 8am and 10am class offered. All other classes are canceled.
CF Jenks will be CLOSED on Monday, May 26th 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 25, 2024.
“Murph” but as Cindy
40:32
Previous all were straight through:
2024: 53:03
2023: pregnant partner with Jess
2022: 49:38 (pr)
2021: 52:39
All with 14# vest
Wod RX: 43:14
PR- 11/22/18 – 31:32 w/ vest
PW- 5/11/19- 50:51 w/ vest
No vest
45:15
Vest
44:03
WOD Murph* (Indoors/ no vest)
1 mile runs on treadmill
20 rounds:
5 V-ups
10 push-ups
15 air squats
1 mile run on treadmill
37:28
Wod rx
38:46
20 rounds of
5-5-15-5
Scaled Mini Murph
800m run
50 PLU
100 PU (scaled from knees)
150 squats
800m run
31:20
Murph- no vest
20 rds Cindy
5 p/u
5 push-ups
15 sq
5 push-ups
45:38
Murph w/ 20# vest
5-5-15-5
61:06
“Murph” Rx’d 20# vest
41:25
20 rounds of Cindy
Murph w/14# vest (first time with a vest)
48:07
(20 Rounds of Cindy)
Thank you to all those who serve or have served!
Compare to:
2024: 44:07 – no vest
2023- 45:03- no vest
2022- 46:20 (rounds of Cindy)- no vest
2021- 51:38 (did it straight through but in reverse order)- no vest
J Stone
1600 m row
10 rds of 6 pull-ups, 20 pushups, 10 sit-ups and 10 squats
4 k bike
39:45
Max stone
1 mile run
20 rds
1 mile run
40:22
Murph (modified) w/ 10# vest 60:12
1 mile run
20 rounds of 5 pull-ups 10 pushups 5 GHD
1 mile run
Murph No vest
20 rounds of Cindy
44:23
2024 w/20# vest 48:06
First 13 rounds w/strict pull-ups then switched to kipping
36:12
1mile
100 ring rows
200 pushups on knees
300 air squats
1mile
No vest, Cindy style
47:12
Murph
Unpartitioned, no vest
44:26
Murph – no vest
Time – 36:12
Murph
67:20 w/vest
5/5/15/5
“Murph”
With no vest
10 rounds of: 5 pull-ups 10 push-up 15 squats
10 rounds of: 5 pull-ups 5 push-ups 15 squats 5 push-ups
1st mile: 6:52
2nd mile: 8:15
Time: 37:48
5-25-24: (no vest; 5-10-15)=37:12
5-27-23: (no vest; 5-10-15)=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
69:42 no vest, straight through
vest, cindy x 20
53:19
Completed on 5/17
Mod Murph (half equivalent) – still recovering from the plague
200m run
1rd (10 db rows (20# DB) – 20 tire push ups – 30 air squats)
200m run
1rd
400m run
1rd
400m run
1rd
200m run
1rd
200m run
51:16