In celebration of a victory and closure for so many Americans.......
"Murph"
For time:
Run 1 mile
100 Pull ups
200 Push ups
300 Air Squats
Run 1 mile
You have two options, you can go it alone or you can share the work with a friend but just remember why we're doing this workout. Read here about Operation Redwing and Lt. Michael Murphy.
The cut-off will be 45 minutes. Partition the reps as needed (such as 20 rnds of 5 Pull ups/10 Push ups/15 Air Squats). Enough time to warm-up, then the rest of class is yours. Please scale appropriately. Wear a 20# vest or body armor if you have it.
Post time to comments/Logwod.
Also, when he refers to athletes landing in a duck feet position, this is fault of the coach, not the athlete. The coach must notice this faulty movement pattern and correct it. I notice people's running patterns all the time and I aim to correct toes pointing out but I don't attribute it to they way they squat. I attribute it to tight IT Bands, short hip flexors, and inactivated glutes due to sitting all day in a chair.
Now understand, I am not in the belief that someone should turn their feet out much more than 30 degrees but I do believe that there should be some femur rotation as this activates the glute-medius and external rotators thus involving more muscle fiber into the squatting motion. It is up to the coach and the athlete to focus on driving the knees out at all time, especially at the deepest parts of the squat.
I will continue to keep an eye open on this matter but straight feet is not the answer (nor is having them turned out 45 degrees or more either).
We scaled the pullups to jumping PUs and pushups where from the knees.
I was very proud of us because we were the last team to come in on the first run and ended up finishing 3rd. Nice work, Gina.
Great job 6am.
JChrist
4x400m run, two each alternating
20 rounds od Cindy, 10 each alternating
4x400m run, two each alternating
We finished in 29:50. Super tough even with resting half the time. I can't imagine doing this whole thing alone.
Great working with you today Joe and awesome work from everyone this COLD Tuesday morning.
My older brother, who is in the Navy, sent me the link to an Under Armour site a few weeks back. Under Armour is a sponsor of the Wounded Warrior Project. If you haven't read or heard about the WWP check the web site out below.
If you purchase any of the clothing from UA with the WWP logo on it, a portion of the proceeds go to supporting the Project.
I figure if you you were considering puchasing a new shirt or shorts for working out, now is a great time to do it.
http://www.woundedwarriorproject.org/
http://www.underarmour.com/shop/us/en/wwp-collection
- 1 mile
- 20 rounds of 3 pullups, 8 pushups, 10 air squats
- 1 mile
Finished in 44:27
Wow - great workout, not fun doing it by yourself. I missed the motivation of the gym, especially the cheering of the 6am team.
This was a tough one especially after benching, doing a hundred push ups and running 2 miles yesterday. Bunch of solo efforts at noon today. Fun times.
DNF 45:01 ? Did the 1 mile run, 75 pull ups, 150 push ups from knees, 225 squats.
Broke it by 5/10/15 for 20 rounds and FML I kept thinking I wish I had a partner!!! My arms are going to fall off! And after Lincoln on Sunday my legs are going to fall off too! So I hope I can still do crossfit when I'm just a body with no limbs! lol! MURPH is a killer!!! And to think I was missing the 20# vest! HAHAH!
1 mile
5/10/15 x 10 rnds of:
pullups
pushups
squats
1 mile
finished in 35 or so minutes
Felt I kept a pretty good pace, last 400 meters of the last mile suucked, got a bad pain in my shoulder
I don't feel well.
Congrats to everyone at noon who took this one on.
Great job to the only other "couple" - Jon and Garett. It was a small class this morning. And a very warm welcome to Phil from Boston!!!! Awesome job this morning. He smashed this wod on his own....34:00?? Holy crap!
I also have failed to congratulate all who competed in the Games open. It was a lot of fun!
A HUGE congrats to Ricky, Jon, Kyle, Dustin, Stacie, Libby, Reba, Addi, and Shelley on making it to the next level. Job well done and well deserved. You inspire us all! Good luck with the all training.
Jeff and I went together and pushed each other a little bit. We went 5-10-15 for 20 rds.
Good stuff.
great job 5:30!
BrandonB
100 jumping pullups
200 hand release pushups
300 air squats
1 mile run
Jon Day and I shared this one, we each did both full 1 mile runs, and split the middle stuff into 10 rounds of 5-10-15 each. Finished around 31:00. First run around 8:30, all pullups-pushups-air squats unbroken, second run took a painfully slow 10ish minutes.
Great group at 5:30. I really enjoyed doing this WOD with them...and with Matt's vapor trail.
Alternated 400's
5-10-15 with blues/knees
Waited until almost the last minute to sign up for this since I was suffering the prowler flu last night. However, decided it was just too important to do this hero wod and couldn't skip it.
Nice work 6:30!
Megan