Saturday 120526

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WOD
"Murph"

For time:
Run 1 mile
100 Pull ups
200 Push ups
300 Air Squats
Run 1 mile

Do this on your own, with a partner, or with a party but give it your all. If you have one, wear a 20# vest or body armor.

Post all results to comments/Logwod.


A big congrats to Libby for her 9th place finish at regionals. She really showed she had fun and gave it her all. We couldn't be more proud of her.

3 Responses to "Saturday 120526"

1. Shelley Says: http://crossfitomaha.blogspot.com/2012/05/saturday-120526.html?showComment=1338033661159#c3139374548587897467'> May 26, 2012 at 7:01 AM
2. I'm going to miss Murph today so did a WOD in my garage:
   
   5 rounds:
   
   20 KB swings 1.5 pd
   30 DU's
   40 air squats
   
   16:41
   
   1st 3 rounds of swings were unbroken, 4th and 5th I broke up 13/7
   
   Have fun today with Murph!!
3. paul Says: http://crossfitomaha.blogspot.com/2012/05/saturday-120526.html?showComment=1338047449421#c6646528433019908286'> May 26, 2012 at 10:50 AM
4. no murph for me either--wanted to work on some weaknesses.
   
   OHS: 3x5 @135
   Pushups: 5 sets of 20 (unbroken)
   
   3 rds:
   10 hang power cleans (135)
   50 DU
   6:27
   
   pushups were AWFUL. started on a 3 min clock, but set 3 almost killed me. rested 4 min before set 4 and 4.5 before set 5.
5. paul Says: http://crossfitomaha.blogspot.com/2012/05/saturday-120526.html?showComment=1338153880305#c7478225752057764936'> May 27, 2012 at 4:24 PM
6. Revisited some basics today.
   
   3 DL/min for 10 min: 315.
   Felt pretty good, but I need to work on keeping my chest high.
   
   Then 5 rds:
   10 push press (95)
   20 PERFECT air squats
   7:04.
   
   even with slow air squats, this probably shouldn't have taken more than 5 min. I guess I was pretty burned from those DL.