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148 26th Street
Brooklyn, New York 11232
CrossFit718 • Brooklyn Strength & Conditioning LLC. © All Rights Reserved.
Site by Digital Marketing New Jersey
Here we go!
And let’s not forget the entire reason this workout exists.
http://www.navy.mil/moh/mpmurphy/
Incredible story, so as we’re “suffering” through this today, try and keep in mind the heroes that protect all of us on a daily basis and have to endure things a hell of a lot tougher and some pullups and pushups.
Also, as far as strategy goes, I will be breaking this down into 20 rounds of 5 pullups, 5 pushups, 15 squats, 5 pushups. The reason for this is that I will fatigue on the pushups before anything else, so I’ll be resting after 5 pushups anyway, so I might as well do the squats while I’m resting. If you can do 20 rounds of 10 pushups unbroken, then do that. Be smart here, everyone.
Also, make sure you STAY HYDRATED today. It’s hot, this is long, and you’re going to SWEAT. Let’s be smart, and have a great WOD today!
FOR TIME:
1 MILE RUN
100 PULL-UPS
200 PUSH-UPS
300 AIR SQUATS
1 MILE RUN
Start and finish with a mile run. Partition the pull-ups, push-ups, and squats as needed. If you’ve got a twenty pound vest or body armor, wear it
38:46 (4 minute pr)
Hot day.
Squats: 4 sets x 5 reps @ 255#, 2 reps @ 255# (failed my last three reps of my last set… sucks)
Deadlift: 3RM @ 325# (PR)
Murph (with out vest):
Partitioned 5/5/15/5 for about 10 rounds, and 10 rounds of 5/10/15
47:49 (PR… been awhile)
I dedicate my WoD to my Big brother Lee!! He is serving his third tour in Afghanistan. Come home soon xoxoxo
Murph – 48:01 (1:10 PR on my 1 mile run! 9:03)
I Murph’ed at Crossfit south Philly today:
63:03, no vest. Slow, but this one was fun.
Happy memorial day everybody.
This was intense! It’s so hot out and I thought everyone kicked butt!
53:07 and now I want to eat a giant hamburger. Happy memorial day!
Murph 41:27
Hot! Great job everybody. Good to see a nice full nooner on a holiday.
Good luck tonight!
Damn good time Rory!
Scorching hot nooner, way to go everyone –
49:05:
1st mile – 6:15
Crap in the middle – 35:35
Last mile – 7:15
This was hard, but so much fun. On my last mile, I felt as if Murph himself was carrying me to the finish…my legs could barely move, but I did it. 65:39
Nice work everyone!!
I feel your pain.
GREAT JOB ON MURPH EVERYONE!!
I can’t wait to get back. My first class back will be either Wednesday or Saturday. Looking forward to it!!
If anyone would like to read about my Baby WOD (one baby for time => 25 hours), you can find it here:
http://clubfritch.wordpress.com/2012/05/28/birth-story/
YAY!
DOuble YAY
Murph=39:48
Fun time today congrats to everyone who PRed.