''Murph'' (11.11.2011)

Congratulations, Jim!

Warm-up Drills (11.11.2011)
Row 3 Minutes
''Burgener Drill'' (3Rnds/PVC)
5 x Pull-ups
10 x Push-ups
15 x Air Squats
-Inchworms/Cobra Stretch
-Shoulder Opening Drill (wall)
-Calf/Soleus Stretch

''Murph'' (11.11.2011)
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.

*There will be a second Hero WOD Option on the white board for those looking to get extra Frisky during this special holiday.

Mobility WOD

CrossFit Endurance WOD (11.11.2011)
''Hill Repeats''
Swim: 10 x 100m/y holding fastest possible pace without deviating more than 5 sec… 15 sec recoveries
Bike: 4 x 2 mile hill repeats, holding fastest possible pace and not deviating more than 1 min per repeat. Recoveries are, how long it takes you to come down the hill. If you do not have a hill then use tension on a trainer or an ergometer with heavy tension.
Run: 2 x 3/4 – 1 mile hill repeats holding fastest possible pace without deviating more then 1 minute. Recover for 1 minute at the top before descending to the starting point at a easy pace. Rest 1 minute at the bottom of the hill before repeating the next climb. Treadmills: Set to a 7% grade, recoveries are 2 minutes.
C2: 3 x 1000m Repeats not deviating more then :10 seconds. 2 min recoveries. Hold max wattage for each interval at a damper setting 1-3 levels higher than normal.

Post times to comments.


Laura said...

Murph: 51:08 (20 rounds 5/10/15)

Anonymous said...

Murph: 37:28
I had to cut this one short to make it to work on time...

Run 800
50 x body rows
100 x push ups
150 x squats
Run 800
25 body rows
50 x push ups
75 x squats
Run 400


Alison said...

pull-ups w/green band

John M said...

7 Rounds 155#

callie said...

murph. 50 minutes exactly.

Anonymous said...

Murph:63:36 MOD (100/170/205).5Mx2

Silverback said...

Murph: 64.20(green band)

Mtn Rob said...

Murph 63:10

better pushups too!
broke PR by 9 MIN!

Mike M said...

Miles: 6 rounds+HSPU @ 155

Grinster said...

First WOD in a long time. Scaled "Murph" in half. 37:24 subbed Overhead pulldowns after 15 kipping pull-ups (Need to get upper body strength back). Feels great and pukie returned!

Khan said...

7rounds+hspu @135

Joshua said...


0 said...

60 minute AMRAP
2 x Power Cleans @ 185
3 x Front Squats @ 185
4 x HSPUs
5 x Muscle Ups
10 x Unbroken Thrusters @ 95
15 x GHD Situps
Row 350m

6 rounds + 3 muscle ups


Peter said...

Murph: 45:45 - PR!! (first time, ha ha)

Thanks to all you Veterans out there, and Happy Veterans Day.

Freedom is not free

Trevor said...

Murph: 75:00 (red band for first 50 pull ups, green for last 50)

Anonymous said...

"Miles" rx'd (185#)
7 rounds + 1 MU


Jamie said...


68:42 with BODY ARMOR! ;o)

Rich Morse said...


62:11 W/ 20lbs of BODY ARMOR!

Waldo said...

6RDS + 5 Muscle Ups
155lb Clean/185lb Front Squat