''Murph'' (07.06.2010)

Warm-up Drills (07.06.2010)
Row 500m
9 Fundamentals x 5 reps each (45lbs)
Shoulder Opening Drill (wall)
Scorpion Stretch
ITB Stretch

''Murph'' (07.06.2010)
Complete the following for time
1 mile Run
100 x Pull-ups
200 x Push-ups
300 x Squats
1 mile Run

Notes: 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.

Skill Development (07.06.2010)
3 Rounds of
L-sit/V-sit for max time
21 x Abmat Sit-ups

CrossFit Endurance WOD (07.06.2010)
Swim, Bike, Run, or Row (C2)
12 Rounds of
1 minute on x :30 rest

Post distances to comments.


Anonymous said...

Warm Up: Run 800, 15 Burpees, 15 Air Squats, 15 Back Ext x 2 rounds
Alt WOD AMRAP 20 min: 5 pull ups, 10 KB swings, 15 push ups (15 rounds / 5 pull ups)

mtn rob said...

1/2 murph 43:00

Anonymous said...

MURPH ON A DAY LIKE TODAY????????? I am glad I am on sabbatical...........


Anonymous said...


35:26 rx'd

Mike L.

John M said...

47:34 Rx'd

Troy said...


37:44 Rx'd w/o vest

Anonymous said...

56:24 +20lb vest