17 Apr Thursday, 18/04/13
MOBILITY 6.15-7.00pm
“Murph”
For time:
1.6 km Run
100 Pullups
200 Pushups
300 Squats
1.6 km Run
If you are going to attack this workout as an Rx’d effort be aware that it can take 50 minutes plus. If you are not going Rx’d then treat it as a 45 minute AMRAP completing the 800m run first and then partitioning the pullups, pushups and squats as required:
800m Run
25 Pullups
50 Pushups
75 Squats
Matt G strong
Greg B
Posted at 20:51h, 17 AprilWhoa. Gonna hurt.
Jo Genders
Posted at 06:39h, 18 AprilCrossFit Toowoomba
Front squat 5-5-5
Push jerk (from behind neck) 3-3-3
10 min AMRAP: 30 DUs/12 toes-to-bar
Jo: 65kg FS; 55kg PJ; 5 rounds Rx
And after some one-on-one with the amazing Jo Maas: 4 rx handstand push ups (kipping)!!
Trent
Posted at 09:20h, 18 AprilYou are unstoppable! Now bring on muscle ups and the 2014 Games!
April
Posted at 15:56h, 18 AprilAwesome work Jo! I can’t wait to see them next time.
Megan
Posted at 12:29h, 18 AprilCardio smash from this morning (instead of Murph) – 32:04 (or whatever time I wrote on the board!):
1.6km run
150 DU
50 Burpees
800 m run
100 DU
35 Burpees
400 m run
50 DU
20 Burpees
Jim King
Posted at 19:30h, 18 April5am
Mark L 24:30 sc.
Marc G 31:27 sc.
Jason V 33:40 sc.
Maria 43:40 sc.
Mara
Ali M 31:27 sc.
Jim King
Posted at 19:52h, 18 April6am
Trent 61:55 rx (10kg vest)
Hutch 59:57 rx partitioned
Rod 55:56 rx
Greg B 31:30 sc.
Steve H 24:50 sc.
Ross 21:02 sc.
Michael G 60:35 rx partitioned
Jon N 31:42 sc.
Billi 32:13 sc.
Gill 22:18 sc.
Bridgette 23:43 sc.
J-M 24:40 sc.
Jen 26:47 sc.
Alyssa 23:02 sc.
Jess L 51:13 rx
AK 53:07 rx
Jim King
Posted at 19:57h, 18 April9.30am
Big Willie
Glen 55:20
Gary 28:42 sc.
Husham
Crystal 54:09 sc.
Tanz 24:46 sc.
Ryder
Alex C 49:08 sc.
Sam D 25:30 sc.
Megan 32:04 (as per above)
4pm
Kat 38:55 sc.
Netty 29:21 sc.
Beast
Dave C 27:17 sc.
Damo 36:29 sc.
Alesya 38:10 sc.
Jason H 80:19 rx
Ben C 34:45 sc.
Kat
Posted at 20:24h, 18 AprilWell done Jason H
Jim King
Posted at 20:06h, 18 April5pm
Mad Dog
Michael L 67:05 rx
GT 47:00 rx
Hoppo 20:57 sc.
K* 42:33 sc.
CKZ 79:48 sc.
Bec G 33:30 sc.
Tim G
JC 61:20 rx
Tim C 37:57 sc.
Tom K 53:01 rx
Arnie
Carly 35:01 sc.
Hayley K 1/2+15 pu
Sarah L 46:00 sc.
Patrina 46:00 sc
Reece B 51:57 sc.
Josh A 35:10 sc.
Lizzie B 30:25 sc.
Grant dB 42:31 sc.
Emma H 43:02 sc.
6pm
Ian 36:10 sc.
Jan 68:00 mod
Jono
Paige 29:16 sc.
Kate P
Sharelle 39:05 sc.
Jad
Smithy 29:37 sc.
Alex F 36:33 sc.
Chris V 44:40 sc.
Derek
Grace
Steve F 60:28 sc.
Shelly 31:30 sc.
Reece K 60:16 rx
Kat
Posted at 20:24h, 18 AprilCongrats Michael L on following through with the commitment
Sam
Posted at 20:11h, 18 AprilJim, though we just did this similar workout (Murph) is there a possibility for Severin next Wedn 24th?? My last day
Jim King
Posted at 20:24h, 18 AprilSam, there is a possibility that it’s on EVERY day up until you leave. Probably not though and Wednesday for sure!
Sam
Posted at 20:25h, 18 AprilJess
Posted at 22:04h, 18 AprilAwesome Jo!! You are just powering on
keep it up!!
Sam, Severin is fun. Nice last wod request. Sorry to see you go! Good work everyone today on laborious Murph. Those big, long workouts are great for mental strength!!! Keep training hard and enjoying it.