RSS

Saturday 120526

Ricky Frausto Filed Under:
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.

edit post

3 Responses to "Saturday 120526"

  1. Shelley Says:
  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:
  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:
  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.

Thanks For Visiting!