"Murph" Video from Fund raiser for the CDS Fund.

run 1 mile
100 pull ups
200 push ups
300 squats
run 1 mile.

If you have 20 lbs of body armour wear it. 1-2-3 GO!


Have a Stag and Doe to go to. Will make it up to you tomorrow.

2 WODs. Murph and something else!

Today was a good day. When I saw the WOD on Crossfit I knew that today was gonna be a Murph attempt.
Finished at 4pm
1 Mile Run
20 rounds of
5 Pull ups
10 Push ups
15 Squats
1 Mile Run

Had a new PR:
34:34

Then went to Dave's for the Thursday 6pm Group WOD.

It was a crazy one but fun. It looked something like this:

Med ball Cleans (55lbs)
Mountain climbers
Kettlebell side throws
KB swing throw (55lbs)
KB Back throw (55lbs)
Wheel Barrel with Partner
KB Push throws (55lbs)
3 (each side) TGU's (55lbs)
50 squats
40 squats
2x 50 m Sprints

There was no numbers to do just work until told a new movement.

WOD lasted 20 mins.

MURPH!

What a great day. Thanks to all the people who showed up! Excellent effort by everyone. Raised a bunch of money for the CDS Military Family Fund.

"Murph"
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.

44:28 with 20lbs of Body Armour (did all reps before moving on to next excersise)

Will post the times of the whole group later when I have the sign in sheet.

Murph

Murph

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
For time.

48:51
(No Weight)

Oh ya and 8 consecutive Muscle ups. No Big Deal!