CrossFit East Bay WOD @ Ironworks 081025: "Murph"

Oh, dear lord. And my little sister JUST agreed to come to the gym tomorrow. I may have to do something altogether different with her. I think she may be terrified of Murph. I still am, kind of.

You've got to be joking.

Just admit it - you're trying to kill us :-p

Maybe he's playing Darwin with us. Those that make it are *not* the weakest link ;)

CrossFit precept A: "Infinite scalability to any ability level".

CrossFit precept 2: "Check your ego at the door".

Therefore, if you are feeling like this is too much or you have someone new, 1/2 volume, or even 1/4 volume is called for: for instance;

Run 400 M
25 Pull-Ups
50 Push-Ups
75 Squats
Run 400 M

Yup. I'm way ahead of you. No wod for me.

This is gonna hurt. I wish I could get to the east bay because doing this without fellow sufferers is gonna suck!

60:37 rx (20# vest, chin to bar only)

This was my third Murph attempt, none of them full volume so far. On 8/27 I did 3/4 volume in 45 minutes with the limiting factor being the pull-ups because I didn't have a kip yet. Today I did half volume in 32:39, but with sit-ups instead of squats because I am protecting my weak knees. The limiting factor was the push-ups, and I ended up doing most rounds as 5 pull-ups, 5 push-ups, 10 sit-ups, 5 push-ups, and 5 sit-ups, which I could do almost without stopping. But it still takes a long time.

1mile
50 pullups (not c2b)
100 pushups
150 squats
1mile

32min

I adjusted the workout and did:
1 mile
200 lunges
100 pushups
30 pullups (I ripped my hands, was planning on 50)
1 mile
50:59

Jim did 61:15 20# Vest/C2B

Nice work on appropriate scaling folks. Raphael: strong work finishing RX, despite minor injury.

33:23 50% Hyper extended my right knee in round 5 of 10. $%(#&@. I was doing really well too.

37:27, ~50%