December 23, 2008


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.

Sponge and Yeti rowtastic!

***OK everyone.. the Holidays are HERE! sooo to keep everyone from falling off we will be having WODs at the gym Christmas eve, Christmas day, and the day after Christmas. The WODs will be held at 9:30am each day, all other classes will be closed.***


  1. Tommy · December 23, 2008

    Nice call Thomi, I like it…first Murph today!

  2. AND · December 23, 2008

    =( wish I didn’t have to work mornings…

  3. W^3 · December 23, 2008

    Saturday’s class back to normal?

  4. jason · December 23, 2008

    god it seems like all the best work outs come when i’m not there!!! it won’t be pretty when we get back, haven’t been able to do much!

  5. Tommy · December 23, 2008

    39:28 as rx’d w/ the 20# flak

  6. Andrew · December 23, 2008

    Tommy you’re a monster.

  7. Charlie · December 23, 2008

    Tommy is a beast. Way to go. You earned a Christmas feast!
    38 something and I did half the pull-ups/push-ups (with knees)/squats.

  8. Weezy/Lisa · December 23, 2008

    I hear ya, Jason…it seems like I have been missing all the good ones lately…..

  9. Steph · December 23, 2008

    I fell off at Thanksgiving. It will be like starting fresh in Jan when I come back to town. Aaaggghhh!!

  10. Thomi CFVB · December 23, 2008

    okay so I did double unders for the runs cause I did not want to burn out my shoulders for the pullups
    225 double unders
    20 rounds of Cindy
    pullups unbroken
    pushups first 5 rounds unbroken then to sets of 5
    squats unbroken ( of course )
    annnd 225 MORE double unders!! 500 double unders!
    40:03 of FUN …. I love that shyt

  11. yeti · December 23, 2008

    53:50 rx’d w/ vest.

  12. nicholas · December 23, 2008

    correction: 450 double unders(225+225=450). You can thank me later.
    If anyone is wondering, and I know all of you are, I did not do this workout because it is too damn cold.

  13. RobW · December 23, 2008

    “S”Murph. 51.15-20 rounds of cindy with 225 double unders on each end. All done with 20# flak vest. If you ever hear the words “Hey, why don’t you try….” come from Thomi’s mouth, think twice.

  14. Thomi CFVB · December 23, 2008

    Nick.. I did that on purpose just for Gerry 🙂 hahah but thanks

  15. Thomi CFVB · December 23, 2008

    Rob, time???

  16. Adam · December 23, 2008

    59:15 rxd.
    Now I got 59:03 back in f’ing April but not sure if that was rxd or not and it wasn’t cold then and my legs didn’t cramp up then and there wasn’t a waning crescent moon and yeah! What? I got excuses! So?

  17. RobW · December 23, 2008


  18. Chad · December 23, 2008

    59:49 rxd — OK, so that was pleasant! So doing 10 rounds was a bad idea and I did not catch the hint when Gerry came over mid pull-up to inquire about my personal program. ooops!!!
    P.S. Does using my body fat count as a vest? If so, I work out with a vest EVERYDAY!

  19. gerry · December 23, 2008

    37:00 no vest

  20. Jake H · December 23, 2008

    First true “Murph”
    53:15 as rx’d & 20 lb vest. I have some work to do.

  21. Andrew · December 23, 2008

    51:12 with knees & no vest
    21 minutes off the 72 minute October 30th Murph.

Comments are closed.