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.