Monday, September 7th
"Murph"
For Time:
Run 1 mile
100 Pullups
200 Pushups
300 Air Squats
Run 1 mile
Partition the pullups, pushups, and squats as needed. Start and finish with a mile run. If you have a 20lb vest, wear it. Post times to comments.
Lowcountry Crossfit West Ashley Charleston, SC
CrossFit HQ
CrossFit is a core strength and conditioning program designed to elicit as broad an adaptational response as possible. It is not a specialized fitness program, but a deliberate attempt to optimize physical competence in all ten areas of fitness: Endurance - Stamina - Strength - Flexibility - Power - Speed - Coordination - Agility - Balance - Accuracy
CrossFit Games 2009
CrossFit Journal
Chris: 52:34 w/ 20 lb vest
ReplyDeleteTara: 55:30
what a holiday workout. Great job everyone!
Derrick (DC)
ReplyDelete56:03 Rx Great Labor Day!
48:30 BB...I read the book 'Lone Survivor' about a year ago which tells the story of how Lt.Michael Murphy died in Afghanistan. If you haven't read it, I highly recommend it. This is the toughest WOD to date and its always great motivation to know that you're doing something in honor of someone else.
ReplyDeleteLowcountry Crossfit West Ashley, Charleston, SC
47:10 RX. Great job to all athletes that came out. It was a fun, long and grueling wod, but it really shows you what you're capable of. Make sure you record your times for this benchmark wod.
ReplyDelete50:54 RX
ReplyDeleteLowcountry Crossfit West Ashley, Charleston, SC
1:07. I think I passed out somewhere between 40-50 mins mark. Matt G.
ReplyDelete46:33, Great long workout! Cant wait to move to the new Location!
ReplyDeleteLoved the WOD! After having guests all weekend and no sleep, this was a real challenge...not to mention great way to celebrate my 29 birthday! Great job everyone!
ReplyDeleteTough WOD, but for a great cause...
ReplyDelete1.04:44 RX with 20lb vest.... ugh
Lowcountry Crossfit West Ashley, Charleston, SC
1hr 2 mins Rx
ReplyDelete