Monday the 16th of February, 2009

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

For time.

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 to comments.


shashyk said...

mmm! maybe stay home 2morrow

CrossFit 305 said...

1:19:49 with a 33 pound weighted vest. More than double the time it takes me without it. Long and slow.

Slim Biscayne said...

Murph scaled as follows-

1 mile run
45 pull ups - 55 ring rows
200 push ups
300 squats
1 mile run


Right hand ripped wide open at about the 30th pull up. Excruciating.

Push ups and squats felt strong the whole way. Push ups were done in sets of ten through the 13th round. Squats stayed in 15 the whole way. Last time I did a half Murph with jumping pull ups. My goal is to get all pulls next time this comes up.

Happy Birthday Dan.

PANOS said...

500mtr row sub 90 sec thrusters
21 burpees
400mtr run

3rds- 17:08

afterwards- 10 burpees x 3 rds
(was hitting them at 20 seconds)
4x 500mtr row (C2)

PANOS said...

Thats a cool friggin picture!