“Murph”
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
http://www.crossfit.com/journal/2007/12/cfj_issue_15_nutrition_avoidin.html
http://www.crossfit.com/journal/2007/10/zone_meal_plans_crossfit_journ.html
http://www.crossfit.com/journal/2006/08/glycemic_index_nov_2002_cfj_1.html
http://www.crossfit.com/journal/2007/01/fit_to_eat_pick_of_summer_dinn.html
http://www.crossfit.com/journal/2007/05/fit_to_eat_spring_dinner_menu.html
http://www.crossfit.com/journal/2007/05/fit_to_eatsummer_picnic_menu_b.html
http://www.crossfit.com/journal/2007/05/fit_to_eat_spicy_summer_barbeq.html
http://www.crossfit.com/journal/2007/06/fit_to_eat_peak_of_summer_dinn.html
http://www.crossfit.com/journal/2007/06/fit_to_eat_autumn_dinner_by_be.html
this ought to be good.
On a Wednesday!?
Hey, at least it is not double Murph!
god i love our programmer
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!
I really want to wear it but unfortunately I need to finish the WOD before Saturday’s painstorm.
I can’t believe you were serious, thomi.
37;?? as rx’d with standard police issued vest.a 10 minute improvement since lasttime.
andre nice work this am..
51:28 as rx’d nice job 2pm crew!!
46:02 with fat vest-PR by at least 10 minutes
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.
1.02.41 with the vest. Running sucks!! I think I would rather have done 5 more rds……maybe.
1.09.00 as rx’d…..I agree with you Rob. Running Sucks, especially in the rain!!
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!
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.
42:??
50:19 no vest, air squats r my nemesis. guess i should be doing them constantly.
Jessica, damn girl, hell of a push.
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!
50:54 as rx’d w/vest
screwed up going w/sets of 10/20/30. won’tmake that mistake again
49:00…no vest. Great job AJ, Nick, Adam & Moti!
42:?? as rx’d (no vest)
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.
58:06 with Blue band for Pullups
Way to go 2PM class