For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Post time to comments.


Nutrition is the foundation of your performance

here are a few reads for you on the zone and nutrition complete with some yummy recipies


  1. will · April 9, 2008

    this ought to be good.

  2. Weezy · April 9, 2008

    On a Wednesday!?

  3. Thomi CFVB · April 9, 2008

    Hey, at least it is not double Murph! 🙂

  4. John · April 9, 2008

    god i love our programmer

  5. CFVB · April 9, 2008

    Who shall wear the body armor?
    You get to write your time/date on the vest once the wod is over. I think the only 2 people with names on the vest are Curt & Ben……
    It’s go time!

  6. Andrew · April 9, 2008

    I really want to wear it but unfortunately I need to finish the WOD before Saturday’s painstorm.

  7. Travis · April 9, 2008

    I can’t believe you were serious, thomi.

  8. will · April 9, 2008

    37;?? as rx’d with standard police issued vest.a 10 minute improvement since lasttime.

  9. will · April 9, 2008

    andre nice work this am..

  10. Court · April 9, 2008

    51:28 as rx’d nice job 2pm crew!!

  11. JoeyG · April 9, 2008

    46:02 with fat vest-PR by at least 10 minutes

  12. Andre · April 9, 2008

    54:03 with the 20 pd. vest. Impressive time Will – great push – especially since you have not slept for a day or two. I don’t think I would have even shown up if I had not had a full night of sleep.

  13. RobW · April 9, 2008

    1.02.41 with the vest. Running sucks!! I think I would rather have done 5 more rds……maybe.

  14. Stephanie · April 9, 2008

    1.09.00 as rx’d…..I agree with you Rob. Running Sucks, especially in the rain!!

  15. JoAnne and Sean · April 9, 2008

    My husband is home from deployment and got to come to CFVB twice this week…Goody!
    I got 1 hour 4 minutes (and some odd seconds)for my first Murph… very painful… but I did the whole workout on a blue band (down from green) so I am proud of me!
    Sean was 44 minutes I believe… in the flack jacket as RX’d. He did great…
    So did you Steph (as RX’d!!!) and Veronica’s time beat Steph and I. Way to go ladies!

  16. CFVB · April 9, 2008

    Pat: 32:30 as rx’d (no vest)
    Thomi: 20 rds of cindy in 23 min & change
    She did not hav time between classes to murph it, so she did the middle part as fast as possible. Great work, babe!
    To the days body armor wearers….awesome work! Put your names & times on the board.
    Alicia….you were motivating as h@ll during the clas today. Way to push!
    Thanks to the 2pm class for letting me work out with you guys.

  17. rob n · April 9, 2008


  18. John · April 9, 2008

    50:19 no vest, air squats r my nemesis. guess i should be doing them constantly.
    Jessica, damn girl, hell of a push.

  19. Weezy · April 9, 2008

    1:03 blue/knees 3 minutes slower than my last Murph, but I have gone down in a band since. Damn, Jessica! You are an animal! It was motivating to be next to you!

  20. gerry · April 9, 2008

    50:54 as rx’d w/vest
    screwed up going w/sets of 10/20/30. won’tmake that mistake again

  21. Andy · April 9, 2008

    49:00…no vest. Great job AJ, Nick, Adam & Moti!

  22. curt · April 9, 2008

    42:?? as rx’d (no vest)

  23. Andrew · April 9, 2008

    70:20 – PR. blue/knees/no vest (duh)
    the bands are still messing with me- blue was too easy. Did knee push ups on the concrete and earned some raw spots. Murph still feels like one long push up.
    Everybody was awesome once again. I felt like I was moving in slow motion next to everyone else.
    Thumbs up on the mid-week hero.

  24. Alicia · April 9, 2008

    58:06 with Blue band for Pullups
    Way to go 2PM class 🙂

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