Monday 110530
GWPC has normal hours today. All classes will be offered at their usual times.
CrossFit East Bay is proud to announce that we will be bringing CrossFit to our sister facility Diablo Rock Gym Starting Sunday June 19th. Doron Serban will be teaching the initial classes. Watch this space for upcoming details on On-Ramps, schedule, facilities, trainers, personal training and etc.!
As always, your membership in all Touchstone gyms is fully reciprocal, and there will be no additional charge for this upgrade in services."Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
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 and vest or no vest to comments.
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Ironworks has limited Holiday hours memorial day ,but GWPC appears to have regular hours. Does this mean there will be a 6:30 A.M. class on memorial day? Even with my bad foot I can do this WOD if I sub row for run. But must think hard about a 6:30 A.M. start.
GWPC has normal hours. there WILL be class tomorrow on the usual schedule.
51 minutes at CFSBK - not a PR, but better than I expected considering how poor my conditioning has gotten. I'm going to regret it tomorrow, though.
Have fun, everybody!
64:19 scaled to 10 rounds of 10-20-30 pullups/pushups/air squats @ CF HeyDay. I miss you guys!! Hope to see some of you at the CF Games at the Home Depot Center.
Side note:
Congrats to Patrick Barber, an expat NorCal boy who placed first overall in the Australian/New Zealand Mens regionals.
48:05, scaled the pullups and pushups. It still made me cry though.
47:55 no vest.
47:59RX+20# weight vest. stupid weight vest is so hard to control during the runs. I say runs, but the last run (walk/stumble) was such a joke that it could hardly be called a run.
afterward started by bouldering career, which promptly ended after about 15 minutes of utter failure. the failures continued as I DNF'd on a huge double burger while andre made it look like a happy meal. tomorrow's a new day
56:57 RX. Over 7 minutes off my best mark. Might have had something to do with doing the workout the day after a friend's bachelor party.