Strong work today everyone!
MP CrossFit will be closed on Monday, 29 May 2017. We will be meeting at Vertical Limit Fitness at 0900 for a Hero team WOD. Please sign-up if you plan to attend.
Conditioning:
Solo Option 1:
MPCF Board WOD
“Murph”
Run 1 mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 mile
For Time
Compare to Saturday, 28 May 2016
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.
Solo Option 2:
MPCF Board WOD
“MP”
15 Burpees
30 Squats
45 Unanchored Sit-ups
600m Run
5 rounds for time
Partner Option:
“Fancy” (Nancy’s mean sister)
Run 400m
15 Overhead Squats (135/93)
10 rounds for time
Partners alternate whole rounds
Flexibility:
ROMWOD
Royal Huddleston Burpee Challenge:
Day 112
Post WOD choice, time, and experiences to comments
Murph: 67:24 Rx (w/ 20 lbs vest)
This was my first Murph and my second time wearing a vest.
Next time reduce transitions by doing 5,10,15 rather than 5,5,5,15. After 4 rounds I realized this strategy was basically adding extra work. Bring water bottle.
Murph, Rx, unvested: 65:46
Probably the hardest WOD I’ve ever done. Ripped so bad and I wanted to start crying at round 17. Thank you to Jana for pushing me through those last few rounds and for running the entire last mile with me!! Love ya girl!
You did GREAT pushing through with those gnarly tears! Way to finish strong!
So proud of you girl!
T
Murph Friday night
64:18 14lb vest
Slowed right at 4 min with the back half of the WOD.
Well DONE Mama T! STRONG work friend! I wish I could have been there to see you kill this WOD!
Way to go T! So hard by yourself too.
Pregnant Murph (sans vest) 59:07. Murph always makes me so proud of so many people pushing themselves in different ways. Way to go crew!
56:57
Modified PU on knees after first 3 rounds
Jumping pull-ups on 20″ box
5,5,5,15
20 rounds total
Team “Jammy”
“Fancy”
30:16 Rx
Both Janimal and I went unbroken on all rounds of OHS! Great WOD!
Congrats to all those that did Murph Rx for the first time!!
Team Man Muff
“Fancy”
35:15 Rx
Murph: 51:26
This was my first Murph – I did rx for maybe 3 rounds, then had to go to knee push ups. I can’t kip either so I did the modified pull-up with a jump off 20″ box.
Glad I brought a 1 gallon water…….