Warm-up Drills (10.16.2009)
Row 500m
9 Fundamentals x 7 reps each
Hip Mobility Complex
Link: Hip Mobility Complex Demo Video
Hero WOD ''Murph'' (10.16.2009)
Post times to comments.
9 Fundamentals x 7 reps each
Hip Mobility Complex
Link: Hip Mobility Complex Demo Video
Hero WOD ''Murph'' (10.16.2009)
Complete the following for time:
1 mile Run
100 x Pull-ups
200 x Push-ups
300 x Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a 1 mile run. If you've got a twenty pound vest or body armor, wear it.
1 mile Run
100 x Pull-ups
200 x Push-ups
300 x Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a 1 mile run. If you've got a twenty pound vest or body armor, wear it.
Post times to comments.
''In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.''
--CrossFit WOD Archives Originally Posted August 18, 2005
CrossFit Endurance Rest Day (10.16.2009)
--CrossFit WOD Archives Originally Posted August 18, 2005
CrossFit Endurance Rest Day (10.16.2009)
Posts
17 comments:
ARE YOU KIDDING ME?????????? YIKES, HELP, OH NO, WILL I SURVIVE???????? PLEASE DON'T LET ME DIE ON THIS ONE SAMY :)
OD
Oddly enough Im pretty excited, its not fight gone bad but it looks 10 times worse.
"MURPH"
AWESOME. Loved this one. Constant movement for a half an hour! Props to DANG! who did the whole thing wearing Samy's MOLLE vest/plate carrier.
Time:29:52
-PK
This workout was an honor to complete, even in the bitter cold, snow and flak jacket. 47:13.
Dang!
It was sick watching everyone from the morning crew smash headlong into this beast of a WOD with complete reckless abandon. I can't wait to see what madness descends from the evening platoon, the bar has been set pretty damn high so far...
20091016 - Murph
38:44 rx'd
-Bert
JoeF
"Murph"-64:00 rx"d
Murph -
41:45
Bada Bing
42:46
Jim
as Rx'd with Samy's 20lb flak jacket
45:43
-Rambo
40:35 PR by 21:00 minutes
Mark
"MURPH" 41:20 RX'd bw
props to the crazy s.o.b.'s who wore 20 lbs vests. nice job everyone, this one was a smoke show.
KATIE
64:12 - rx'd bw
Murph. As rx'd with 20# vest.
49:02
Great Saturday crew!
Mike.
I guess I was a little tired after Murph and forgot to post. Completed it in a time of 43:23 and I was proud of myself!
OD
Staci 44:00 green band
44:25 bw rx'd
Indy
50:34 bw rx'd
Khan
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