CrossFit East Bay WOD @ Ironworks 4-19-08: "Murph"
"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!
8 Comments
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Set Gymboss to one interval of 00:20 and a second interval of 00:10 on Auto mode for 8 rounds.
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
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.