WOD 5/27/13
8 Minutes of: Lat/Pec/Wrist/Hip/Ankle/Back/Shoulder Mobility
A- WU- 5-10 each pull up/push up/air squat + practice running technique (5 Minute Cap)
B- Murph= For Time: 1 Mile Run/100 Pull Up/200 Push Up/300 Air Squats/1 Mile Run
Notes: Start and finish with a 1 Mile Run/Partition pull ups/push ups/air squats as needed/If you’ve got a 20lb vest or body armor, wear it/50 Minute Cap
Navy Lieutenant Michael Murphy
Get it Julie!!!!!
Happy Memorial Day! Special shout out to all those Vets out there. Thanks for everything you do 🙂
Crossfit Parsippany- they did Murph on Saturday, but today was another hero WOD to celebrate Memorial Day!
Whitten
22 KBS (44#)
22 box jumps (20″)
400m Run
22 burpees
22 Wall balls (14#- 10′ target)
41:33
Beast mode
Murph
1 mile run (6:13 pr),
100 pull-ups,
200 push-ups,
300 squats,
1 mile run
37:30 Rx Pr
Thanks to CT I pr’d my mile run by 32 seconds. We maintained a nice comfy pace and then came the 600 reps. And the last mile was torture.
Two PRs to start the week. Thanks CrossFit 718. Have a great day everyone.
Murph- 56:05 rx’d – Thank you Murph and all the folks who serve
Was feeling really good about my performance today until that last mile hit and I got the worst cramp of my life and ended up having to walk/run it- 7:58(pr!) on the 1st mile and 13 minutes on the 2nd. Want to do this again soon and get that 51/52 min that should have been today! Shout out to Tom-Tom and Luis for meeting me and running the last block with me, love the support and encouragement everyone gives in these beastly long wods, made me feel all warm and fuzzy 🙂
And Julie, that picture is badass!!
Great job on the pr.
Great way to finish, A big PR on your Murph time.
MURPH – For Time:
1 Mile Run (6:32)
100 Pull Up
200 Push Up
300 Air Squats
1 Mile Run
40:23 Rx
So close to sub 40 – wish I could have run harder at the end………next year
Awesome WOD and awesome job Noon class. Everyone went hard and killed it today. Good call on the strategy Iz, it really helped. Happy Memorial Day!
Navy Lieutenant Michael Murphy – if you guys haven’t yet you should definitely check out “The Lone Survivor.” Crazy story about this mission.
The elite heat Tom. Nice job.