Friday, 01/07/11

CrossFit Friday!

After an awesome day yesterday, let's keep the turnout strong for today.  We have an awesome workout planned and can facilitate several people going through it at once.

"Buddy Murph"
For time:
Run 1 mile
100 pull-ups
200 push-ups
300 squats
Run 1 mile

Partition the pull-ups, push-ups, and squats as needed.  For example, each partner can do 10 sets of 5 pull-ups, 10 push-ups, and 15 squats.  Another way to break it down is to have one partner do all pull-ups and push-ups while the other partner does all the squats.  The only requirement is that, between the two partners, you complete 100 pull-ups, 200 push-ups, and 300 squats.

We will keep the run indoors due to the forecasted snow tonight.  We will brief the specific route in the morning.

Both partners must run both miles.  You cannot begin the pull-ups, push-ups, or squats until both partners are finished with the first mile.  You cannot begin to run the last mile until both partners have stopped working on the pull-ups, push-ups, and squats.  Your time stops when both partners are finished with the run and back at the start point.

NOTE: Please check this link in the morning.  If we are Code Red, the gym will not be opening.  If we are code white, the gym will likely open late.


Adam said...

If 1 mile = 4 gym loops, then there will be some SAD faces...can't wait!

Hopefully the snow will stay away long enough for CF!

SG said...


Great push JWM! Thanks to everyone for the great showing this morning. Enjoy the snow!

JWM said...

Another great showing this morning. Thanks for motivating me today. Awesome to buddy up with SG who kept me pushing the whole way!

Adam said...

sorry I missed this morning, sounds like fun. My son was up all night once again and I didn't hit the sack until 0130...THS in full swing.

Nick B said...

30 mins or so...we each did half Murph (50, 100, 150) and both ran the being slow...for now! WHAAATTT!
Good week - keep the cardio coming

Sodak said...

So the Dynamic Duo is back. we are back and ready to regain the ninja skills lost after fighting off the dean in different AO's. Life's rough without your best friend. Bama and i are ready to get some!

njc said...

Bobby and Nick


Felt great to do a solid buddy team workout, good work everybody

jswobe said...


That sucked...but it's two minutes faster than the last time...

BRTRC -- People, Technology, Excellence
Aberdeen Proving Ground, MD

Stroh's Lite said...

I'm a day behind,
So I did the 10 AMRAP 7 push press/7 bar jump burpees...

9rnd plus 3 push press as rx'd

A real burner, lateral burpees make me dizzy...

Joe said...

Half Murph
Mile run, 50 pull ups, 100 push ups
150 squats and last but not least another mile run
24:06. What a great week of wods and I am so ready for two days of rest!!

Matt said...


Solo Murph today,

34:33 (PR)
my splits were 6:50, 19:44, 7:58

my last PR on this one was 19 Mar 10 and it was 38:17

Matt said...

I did chest to bar pull-ups

ErinM said...

Definitely impressed by everyone's Murph times.

Scaled mine to account for Mil Movement:
1/2 Murph minus the pull-ups. About 19 minutes.

Sandhurst workout: 3 rounds of 3 5 minute sets:
[lunges, ab exercise, mountain climbers, wall sits]
[40 push-ups, bear crawl, 30 pus, crab walk, 20 pus, bear crawl, 10 pus, crab walk]
[pull-ups, burpees, squats, ab exercise]