Trigg talked us into doing "Murph" for his last workout with us and then...
didn't show up...
So we modified and still suffered a little. Murph is one of the CrossFit "heroes" workouts so it is a monster. Run 1 mile. 100 pull ups. 200 push ups. 300 squats. Run 1 mile. Wear a 20-lb weight vest if you've got it. OUCH. This one takes about an hour for most mere mortals...
Luckily we broke it up into about a half Murph worth of work.
Today's WOD:
As many rounds as possible in 30 minutes of:
400m run
5 pull ups
10 push ups
15 squats
With a weight vest if you got it...
Vests:
Jim - 8 rounds
Mike D - 7 rounds + 100m run
Nicole - 6 rounds + run
LaToya - 6 rounds + run
No vests:
Steve - 8 rounds + run
Natasha - 7 rounds + run
Kristen - 7 rounds + run
Jeff - 7 rounds
Sue - 6 rounds
Henry - 5 rounds + run
Great work everyone!!!
The girls (without vests) got after the pull ups from the get go...
This ole' man can still do some 'perfect' push ups but is the 20-lb weight vest forcing you all the way down considered 'cheating' somehow...?
Full range of motion is important in the squat as well...
Full range of motion pull ups with a weight vest on is pure motivation...
More workouts with our vests might be in order. A little discomfort can be a good thing...
Everyone was happy to get those vests off at the end...
Our newest members debating the merits of CrossFit vs. yoga...
We've got Henry worrying about his nutrition so much that he's packing post-workout Myoplex drinks in anticipation of a good butt-kicking... Keep losin' those kilos brother...
Natasha is really stretching out after an unusually long workout of 30 minutes. Maybe that's why we chuckle when people say they have to go to the gym for an hour or more...
CrazyMonkey hanging around with everyone after the workout...
No comments:
Post a Comment