Conditioning:
MPCF Board WOD
“Murph”
Run 1 mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 mile
For Time
Compare to Friday, 08 July 2011
Partition the pull-ups, push-ups, and squats as needed. Simply put a mile run at the beginning and the end. If you have a weighted vest (20/14), wear it.
Flexibility:
Right Side Straddle – 1:00
Left Side Straddle – 1:00
Middle Straddle – 1:00
2 rounds
Post time and experiences to comments
44:27 Rx
“Murph”
50:45 Rx with 21.8 lb vest
Murph: 65:52 Rx w/ 20# vest
73:32 Rx with 14# vest. Didn’t think I could do it-but I proved myself wrong! Very humbling experience.
45:26 Rx with 20# vest
5:43 PR!
Awesome class! Had lots of people giving their all. Proud of all of you.
Congrats to all that completed your first Murph! And especially to those that completed their first weighted Murph!! Strong work!!!
67:19, no vest
Rx, no vest
45:29
Rx, no vest
T. 47:22
D. 48:08
Both Rx, no vest