Monday, 29 May 2017

Memorial Day WOD – Remembering those that have sacrificed all

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. For those that performed “Murph” on Saturday, there will be another option posted at the gym.



4-person Team WOD

Double “Murph”*

Run 1 mile

100 Pull-ups

200 Push-ups

300 Squats

Run 2 miles

20 rounds of:

5 Pull-ups

10 Push-ups

15 Squats

Run 1 mile


For Time

If you have a vest (20/14), wear it

*All runs will be done as 400m sprints for each team member, each mile. On the first Murph, teams must complete the reps WITHOUT partitioning. Must be completed in order. On the second Murph, team members will rotate through complete rounds until all rounds are completed. Once last round is finished, the team will complete the final mile. Only one person working at a time.


Royal Huddleston Burpee Challenge:

Day 114



Post time and experiences to comments


  1. Teamed up with Courtney, Rhonda and Grant. Hey Grant what was our time?? Courtney and Grant went all bada$$ and wore weighted vests.

  2. sflynn says

    Option 2
    4×400 run
    100 Dball cleans
    200 squats
    300 sit-ups
    4×400 run
    4×400 run
    20 alternating rounds of:
    5 Dball cleans
    10 squats
    15 sit-ups
    4×400 run
    Partnered with the Allyson (Kirsten shadowed), Nate, John
    Time was around 70min. Didn’t catch exactly.
    I used 75# Dball until I had 15 left and went to 50#

    This was so fun!! Thank you Doug for letting us MPers crash Vertical!
    Happy Memorial Day everyone!

  3. White Ape says

    Team “Vertical Jammy”
    53:55 all vested

    Great WOD with a lot of GREAt friends! Awesome time with our extended family at Vertical!

  4. Soooo much fun today! Thanks for such a great time with the CF family!

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