Wednesday, November 27, 2013

Thursday 11.28.13

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.

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.

50 comments:

  1. Replies
    1. Thanks James. 46:08 Rx (with vest).

      Wasn't a cardio thing at all. Shoulders totally died on the last 5 rounds of push-ups.

      Delete
  2. Did this one last saturday, therefore not doing it again tomorrow.

    45:33 Rx (with vest)

    ReplyDelete
  3. Massive day with a fellow US Marine and my South African friends here in Cape Town. 5 of us hit Murph Together.

    "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 !

    ReplyDelete
    Replies
    1. Dude thats a great time...
      Well its my first Murph and your time gives me lots to work towards.

      Delete
    2. Thanks Willem. We must train sometime. I am part owner of CrossFit City Bowl here in Cape Town. See you in South Africa too

      Delete
    3. Wish I knew this last week!!
      Was there on holiday...
      Will definitely accept the invite and let you know when I'm in Ct again!!!

      Delete
  4. Open
    1) 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

    ReplyDelete
    Replies
    1. 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.

      Delete
  5. This is exactly why I do Compwod.
    Total weakness wod for me and I loved it!!

    1) 145 7sets of 2reps

    2) 44:37

    ReplyDelete
  6. Open:
    61:38 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.

    ReplyDelete
  7. 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.

    ReplyDelete
  8. 1. Built to a heavy single. 225#
    2. 43:29

    ReplyDelete
  9. 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
  10. "MURPH"
    37:58 with 25# vest. Did 20 rounds of Cindy. HAPPY THANKSGIVING!

    ReplyDelete
  11. 2014 REGIONAL & GAMES ATHLETES

    1. 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!

    ReplyDelete
  12. 29:58
    Sprinted 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

    ReplyDelete
  13. Reg:

    Decided 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!

    ReplyDelete
  14. First off, I just want to say Happy Thanksgiving to everyone!! Enjoy the time with your family's and have a great day!!

    2014 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)

    ReplyDelete
  15. 34:10 - no vest
    8:00
    10,20,30 x 10. Push-ups started to be split
    9:00

    ReplyDelete
  16. This comment has been removed by the author.

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  17. Super fun! First time doing Murph! My time 26,38. Thanks from Sweden!

    ReplyDelete
  18. Open

    Murph 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...

    ReplyDelete
  19. Happy Turkey Day!
    Open
    1. Did CLOVIS w class today- 1:53.40
    Beat up.from the feet up! Super windy out today!

    ReplyDelete
  20. OPEN
    "Murph" - 39:00 rx with 20# vest.

    ReplyDelete
  21. Open/Masters 47

    DId Clovis today because Wags and Bussom made me. 2:16:00.

    ReplyDelete
  22. I made Erik and he was Thankful he completed it :)
    MURPH 42:44 w/20# vest

    ReplyDelete
  23. 1. Worked to a 225 PR single
    2. 35:25 no vest

    ReplyDelete
  24. 1. Kept it light 3x2 @ 85# (kind of used this as my warm up for Murph)
    2. 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)

    ReplyDelete
  25. open

    36:36 with a 20 pound vest.
    Split it into 10x 10/20/30 killed my legs on the running..
    30 sec pr with a vest

    ReplyDelete
  26. 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!

    ReplyDelete
  27. Guys, 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

    ReplyDelete
  28. 1. Snatch Balance: 5 rep max @ 195, 3 rep max @ 215, 1 rep @ 255. Felt strong and fast. If only I could snatch that...
    2. 48:50 w/ 25# vest. RIP Brother.

    ReplyDelete
  29. Open
    1) 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.

    ReplyDelete
  30. Open
    1) 46:10 - no vest. lost some time on the transition bundling up for the cold.

    ReplyDelete
  31. Had a 16 minute pr with a time of 41:10
    Did murph in order given
    1 mile
    100 pull ups
    200 push ups
    300 squats
    1 mile

    Happy Thanksgiving!

    ReplyDelete
  32. Regionals:
    1. 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!

    ReplyDelete
  33. Open
    Post-Thanksgiving "Murph" - 53:19 with 22# vest.

    ReplyDelete
  34. Happy thanksgiving!!!
    Murph- 57:18 RX

    ReplyDelete
  35. open

    1) 1mile: 5:50
    ultima milla :6:19

    total: 37:18

    ReplyDelete