CrossFit East Bay WOD @ Ironworks 4-19-08: "Murph"

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"Murph"

Run One Mile
300 Squats
200 Push-ups
100 Pull-ups
Run One Mile

If you have a 20 # weighted vest, body armor, firefighting gear, etc. wear it. A backpack with weights in it may be substituted, however you may experience some chafing. Proceed at your own risk. The squats, push-ups and pull-ups can be done in any order, and broken as needed (i.e. 20 rounds of 5 pull-ups, 10 push-ups, 15 squats AKA "Cindy-Style").




Late lunch at Rudy's Can't Fail Cafe at 1PM to follow. Sorry about late notice. We will be making this a regular Saturday event. See you there!


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8 Comments

What's the RX weight for the farmer carry from Ironworks to Rudys ?

hmm. 1.4 miles, let's say 8KG each hand, no dropping allowed.

Max you are crazy! I can't say I'm too sad that I was celebrating Earth Day and planting my summer annuals today. :-) (And still fighting my cold too, of course). I'll be back soon...

Maeve: you should do this. What I call a "compelling" workout!

Deadlift 5-5-5
345-345-345

Push-Press 5-5-5
157-157-157

Weighted Pull-Up 7-7-7
30(fail 4 reps)-30(fail 5 reps)-30(fail 5 reps)

Weighted Ring Dips
30-30-30

MT

Yo Coach! You Beast!

'Splain to me, please, the workout you described in comments. Wouldya?

See you in the morn.

Ciao!

Snooky:

That is typical notation for lifting workouts.

5-5-5 means 3 sets of 5 reps each, the numbers below are the actual weight lifted.

Obviously this does not include warmup sets.

1:09~ with 20 pound backpack. This one was rough.

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This page contains a single entry by Maximus published on April 18, 2008 10:43 PM.

CrossFit East Bay WOD @ GWPC 4-18-08 was the previous entry in this blog.

CrossFit East Bay WOD @ Ironworks 4-20-08: "Sprint 8" is the next entry in this blog.

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Recent Comments

Jim on CrossFit East Bay WOD @ Ironworks 4-19-08: "Murph": 1:09~ with 20 pound backpack. This one was rough.
Maximus on CrossFit East Bay WOD @ Ironworks 4-19-08: "Murph": Snooky: That is typical notation for lifting workouts. 5-5-5 means 3 sets of 5
snooky on CrossFit East Bay WOD @ Ironworks 4-19-08: "Murph": Yo Coach! You Beast! 'Splain to me, please, the workout you described in commen
Maximus on CrossFit East Bay WOD @ Ironworks 4-19-08: "Murph": Deadlift 5-5-5 345-345-345 Push-Press 5-5-5 157-157-157 Weighted Pull-Up 7-7-7
Maximus on CrossFit East Bay WOD @ Ironworks 4-19-08: "Murph": Maeve: you should do this. What I call a "compelling" workout!
Maeve on CrossFit East Bay WOD @ Ironworks 4-19-08: "Murph": Max you are crazy! I can't say I'm too sad that I was celebrating Earth Day and
Maximus on CrossFit East Bay WOD @ Ironworks 4-19-08: "Murph": hmm. 1.4 miles, let's say 8KG each hand, no dropping allowed.
Anonymous on CrossFit East Bay WOD @ Ironworks 4-19-08: "Murph": What's the RX weight for the farmer carry from Ironworks to Rudys ?