Happy Turkey Day to all you Monsters out there!
2014 REGIONAL & GAMES ATHLETES
1. Snatch Balance
you choose load and reps
2. "Murph"
1 mile Run
100 Pull ups
200 Push ups
300 Squats
1 mile Run
You can break up the pull ups, push up and squats as needed, but you must start and end with the 1-mile runs.
you choose load and reps
2. "Murph"
1 mile Run
100 Pull ups
200 Push ups
300 Squats
1 mile Run
You can break up the pull ups, push up and squats as needed, but you must start and end with the 1-mile runs.
2014 OPEN ATHLETES
"Murph"
1 mile Run
100 Pull ups
200 Push ups
300 Squats
1 mile Run
You can break up the pull ups, push up and squats as needed, but you must start and end with the 1-mile runs.
1 mile Run
100 Pull ups
200 Push ups
300 Squats
1 mile Run
You can break up the pull ups, push up and squats as needed, but you must start and end with the 1-mile runs.
Vest or no vest?
ReplyDeleteVest.
DeleteThanks James. 46:08 Rx (with vest).
DeleteWasn't a cardio thing at all. Shoulders totally died on the last 5 rounds of push-ups.
Did this one last saturday, therefore not doing it again tomorrow.
ReplyDelete45:33 Rx (with vest)
Massive day with a fellow US Marine and my South African friends here in Cape Town. 5 of us hit Murph Together.
ReplyDelete"Murph"
Time - 30:33 - New PB compared to (34:23 in August 2012)
Breakdown
1st Run -- 6:44
15 Rounds of
5 Pullups
10 Air Squats
10 Pushups
10 Air Squats
Then 5 Rounds of
5 PullUps
10 Pushups
2nd Run - 7:20
PullUps all Unbroken
Pushups in Sets of 5 with 3 second rest in between every set
Broke down Squats in sets of 5 with 2-3 second rest in between
Feeling in best shape of my entire life !
Dude thats a great time...
DeleteWell its my first Murph and your time gives me lots to work towards.
Thanks Willem. We must train sometime. I am part owner of CrossFit City Bowl here in Cape Town. See you in South Africa too
DeleteWish I knew this last week!!
DeleteWas there on holiday...
Will definitely accept the invite and let you know when I'm in Ct again!!!
Open
ReplyDelete1) 47:26. Had to do this solo in my garage this morning at 6:15. It was 25 degrees when I started my first run. I also don't have a vest, but I did use a 45# bar for the squats. Stay on it comp WODers. Amazing progress by everyone...thanks for keeping me motivated
Holy crap...I used a 45# bar for the squats because I thought you were suppose to wear a 45# vest. 20# makes much more sense. Oh well...still got work in.
DeleteThis is exactly why I do Compwod.
ReplyDeleteTotal weakness wod for me and I loved it!!
1) 145 7sets of 2reps
2) 44:37
Open:
ReplyDelete61:38 with 20lb vest.
Fun conditions to do murph! 32 degrees, snow showers, 10-15 mph gusts and a serious wind chill factor. Wouldn't have made it without sudafed (head cold) - no excuses!!!! Not a very good time but I'm alright with it all things considered.
38:58 with 20# vest. this is actually a two min pr from my murph with no vest time. time to eat my face off now. happy thanksgiving everyone.
ReplyDelete1. Built to a heavy single. 225#
ReplyDelete2. 43:29
Did this one out of town.... Used google maps to find a random playground and did a roundabout run to get there to make it about a mile... Got some grip work in doing uber fat bar pull-ups which meant no real kip. Interesting experience. Didn't time it out but kept a good pace goin 5 10 15 through the middle. Glad that's over.
ReplyDelete"MURPH"
ReplyDelete37:58 with 25# vest. Did 20 rounds of Cindy. HAPPY THANKSGIVING!
2014 REGIONAL & GAMES ATHLETES
ReplyDelete1. Snatch Balance
you choose load and reps-Did 5x2. Worked up to 115lbs. This is getting better!
2. "Murph"-35:10. Would've finished a minute faster had I not had the worst cramp in my calf ever on the last mile.
1 mile Run
100 Pull ups
200 Push ups
300 Squats
1 mile Run
You can break up the pull ups, push up and squats as needed, but you must start and end with the 1-mile runs.
Have a Happy Thanksgiving everyone! Stuff your faces! We deserve it after this!
29:58
ReplyDeleteSprinted to the finish to get under 30
1 mile at about 7:45
5 rounds of 60, 40, 20 in about 12
1 mile at 8 mins
Sorry in about 14
DeleteReg:
ReplyDeleteDecided to go for more a strength thing, not sure if I'll make it tomorrow.....
Worked up to a heavy OHS....heavy OHS was feeling foreign.... anyway, got up to 225, tried 245 and failed in arms/shoulders on the way up.... probably could have gotten it, but decided it was enough.
WOD:
5 RFT of
200 m run
5 narrow grip bench @ 185
10 C2B
15 OHS @ 135
19:19
this was definitely an OHS workout....the rest was smooth.... enjoyed the strength bias as I don't think I need to work on long/light as much....
Happy Thanksgiving everyone!
First off, I just want to say Happy Thanksgiving to everyone!! Enjoy the time with your family's and have a great day!!
ReplyDelete2014 Regional & Games:
1. 45# 7x3. Really tried to work on speed underneath and catching the bar lower in my squat.
2. 34:14. First time doing Murph and I didn't have a 20# vest which I'm sure would have added a good bit of time.
Mile 1: 6:53 (Treadmill)
5 Rounds:
10 Pull-Ups
20 Push-Ups
30 Squats
10 Rounds:
5 Pull-Ups
10 Push-Ups
15 Squats
Mile 2: 7:04 (Treadmill)
34:10 - no vest
ReplyDelete8:00
10,20,30 x 10. Push-ups started to be split
9:00
This comment has been removed by the author.
ReplyDeleteSuper fun! First time doing Murph! My time 26,38. Thanks from Sweden!
ReplyDeletewith vest!! ;)
DeleteOpen
ReplyDeleteMurph via and elliptical!
1 mile: 6:00
20 rounds of:
5 pull ups
10 push ups
15 squats
1 mile: 6:22
Total = 37:32
Happy Thanksgiving to everyone celebrating! I'm certainly thankful for being introduced to this programming and community!
A special thank you to Ben for keeping this going...
Happy Turkey Day!
ReplyDeleteOpen
1. Did CLOVIS w class today- 1:53.40
Beat up.from the feet up! Super windy out today!
OPEN
ReplyDelete"Murph" - 39:00 rx with 20# vest.
Open/Masters 47
ReplyDeleteDId Clovis today because Wags and Bussom made me. 2:16:00.
I made Erik and he was Thankful he completed it :)
ReplyDeleteMURPH 42:44 w/20# vest
1. Worked to a 225 PR single
ReplyDelete2. 35:25 no vest
1. Kept it light 3x2 @ 85# (kind of used this as my warm up for Murph)
ReplyDelete2. 41:00 (?) no vest (Came in at 7:00 for the 1st mile and sometime after that the clock stopped and then I pretty much lost motivation but somehow still finished)
open
ReplyDelete36:36 with a 20 pound vest.
Split it into 10x 10/20/30 killed my legs on the running..
30 sec pr with a vest
Murph - 35:30. Run was down my very steep and long driveway, then down and back hilly terrain. About 8:30 for the first run and 9:30 for the second. Can't find my score from last time yet, but was forty something, so I'm happy. Now I gotta carve that turkey! Happy thanksgiving you beasts!
ReplyDelete1) 46:26
ReplyDeleteGuys, I didn't do Murph today. I reserve it only for Memorial Day or the Anniversary of his Death. You guys are all warriors for attacking this WOD. But please don't list your excuses. I get its cold, early run courses vary, etc. It is what it is, everyone has some sort of ailment they are battling and some less desirable conditions. This WOD is about a selfless individual who I am guessing wouldn't post excuses. Do the WOD as hard as you can, leave it all there. Salute Murph in your way and enjoy time with your family, knowing its warriors Hero's like him that make this possible. RIP
ReplyDeleteNicely said!
Delete1. Snatch Balance: 5 rep max @ 195, 3 rep max @ 215, 1 rep @ 255. Felt strong and fast. If only I could snatch that...
ReplyDelete2. 48:50 w/ 25# vest. RIP Brother.
1- 5x3= 115/135f/135/145/155f
ReplyDelete2- 43min
ReplyDeleteOpen
ReplyDelete1) 57:24 - no vest
Push ups are a big weakness of mine, ate up a lot of time doing them even though I broke them down.
Open
ReplyDelete1) 46:10 - no vest. lost some time on the transition bundling up for the cold.
Had a 16 minute pr with a time of 41:10
ReplyDeleteDid murph in order given
1 mile
100 pull ups
200 push ups
300 squats
1 mile
Happy Thanksgiving!
Open
ReplyDelete54:23 with 20# vest
47:17 no vest rx
ReplyDeleteRegionals:
ReplyDelete1. Snatch Balance
Skipped to get right to the main show...
2. "Murph"
40:23min (no vest)... I've only ever done this workout one other time, within my first year of Crossfitting... I remember feeling like I was going to die. This time, not so much, I put my head down and got through the work. Broken down into 20 sets, push-ups were the sticky point and running was super slow. Huge PR for me though by over 15mins!
Open
ReplyDeletePost-Thanksgiving "Murph" - 53:19 with 22# vest.
Happy thanksgiving!!!
ReplyDeleteMurph- 57:18 RX
Half murph
ReplyDelete18:55
open
ReplyDelete1) 1mile: 5:50
ultima milla :6:19
total: 37:18