'Murph'
Run 1 mile
100 pull ups
200 push ups
300 squats
Run 1 mile
Partition the exercises as needed. If you have a 20-lb weight vest or body armor, wear it...
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9/17/11 - FIGHT GONE BAD 6
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- CrossFit Yongsan
- Seoul, Yongsan, South Korea
- email: crossfityongsan[at]gmail.com
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CrossFit Yongsan
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RESULTS...
PERIOD.
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PERIOD.
CF Yongsan Mission Statement
It is to lay bare the fallacies of poor training and nutrition, and to make sure every person possible is introduced to the positive, healthy lifestyle inherent in CrossFit.
-- Jon Gilson, AgainFaster
-- Jon Gilson, AgainFaster
What is CrossFit?
What is Fitness?
10 General Physical Skills
Cardiorespiratory Endurance
Stamina
Strength
Flexibility
POWER
SPEED
Coordination
Agility
Accuracy
Balance
For definitions click here.
--Courtesy of Jim Crawley, Dynamax
Cardiorespiratory Endurance
Stamina
Strength
Flexibility
POWER
SPEED
Coordination
Agility
Accuracy
Balance
For definitions click here.
--Courtesy of Jim Crawley, Dynamax
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CFY BASELINE WORKOUT
CFY Baseline workout
--courtesy of CF Los Angeles
800m run
40 squats
30 sit ups
20 push ups
10 pull ups
Chris E. - 4:32 rx'd
Pat - 4:48 rx'd
Neil - 4:51 rx'd
Travis - 4:54 rx'd
Jim - 5:09 rx'd
Doc Baker - 5:11 rx'd
Belvoir Eric - 5:15 rx'd
David - 5:02 rx'd
Trigg - 5:22*
Melanie 5:25***
Steven B. - 5:32 rx'd
Jesse - 5:34 rx'd
Steven F. - 5:38 rx'd
Tyler - 5:38 rx'd
Kenny - 5:40 rx'd
Osan Andy - 5:38 rx'd
Gymnast Dan - 5:49 rx'd
Terry - 6:00 rx'd
Willie - 6:03 rx'd
Ryan - 6:11 rx'd
CrazyHusband - 6:14 rx'd
Sean K. - 6:15 rx'd
Sean - 6:18 rx'd
Eric - 6:22 rx'd
Kyeong - 6:30*
Gabriel - 6:36 rx'd
LJ - 6:36 rx'd
Julia - 6:38*
Marlene - 6:45*
Jae - 6:47*
Mike - 6:48*
Adam - 6:54*
Angie - 6:55*
Randolph - 6:59*
Sean - 6:59*
Sam - 6:59*
LT Forsyth - 7:01 rx'd
Gwen - 7:03*
Nora - 7:03*
James - 7:05 rx'd
CrazyWife - 7:09*
Sarah - 7:09*
Asia 7:12***
Steve - 7:14 rx'd
Angela - 7:15*
Murphy - 7:17 rx'd
Mitchell - 7:18*
Nickole - 7:19*
Tomsik - 7:20 rx'd
Birdsong - 7:21 rx'd
Dressen - 7:24 rx'd
Williams - 7:27*
An - 7:31*
Pence - 7:32*
Nicole - 7:32*
Liz - 7:35*
Hanna 7:36*
Charles 7:40*
Kristi - 7:40*
LaToya - 7:42*
Dennis - 7:42*
Chief Rob - 7:43 rx'd
Imran - 7:50 rx'd
Danielle - 7:50*
Frank - 7:55*
Mr. Jonsey - 7:58***
Jason - 7:58*
Cabanas - 8:12*
Lee - 8:13*
Henry - 8:27*
Blockney - 8:27*
Mary - 8:27*
Henry - 8:30*
Aldrich - 8:31*
Tabi - 8:32*
Regina - 8:34*
Renee - 8:38*
Mitchel - 8:39*
Brian - 8:46*
Cordell - 8:49*
Henry - 8:55*
Sourels-Mourabit - 8:55*
SFC Johnson - 8:56*
Lauren - 8:59*
Steve - 8:59*
Joy - 9:00*
Angela - 9:04*
Delanie - 9:10*
Miguel - 9:15*
Johnson - 9:34*
Crickens - 9:39*
Charles - 9:40*
Lynne - 9:58*
Rosa - 10:00*
Crystal - 10:08*
Jonsey - 10:27***
Williams - 10:23*
Lindsay - 10:30*
Kyeong Chu - 10:37*
Mindy - 10:51*
Jennifer - 13:00*
rx'd - as prescribed
* pull up band
***400m run + pull up band
--courtesy of CF Los Angeles
800m run
40 squats
30 sit ups
20 push ups
10 pull ups
Chris E. - 4:32 rx'd
Pat - 4:48 rx'd
Neil - 4:51 rx'd
Travis - 4:54 rx'd
Jim - 5:09 rx'd
Doc Baker - 5:11 rx'd
Belvoir Eric - 5:15 rx'd
David - 5:02 rx'd
Trigg - 5:22*
Melanie 5:25***
Steven B. - 5:32 rx'd
Jesse - 5:34 rx'd
Steven F. - 5:38 rx'd
Tyler - 5:38 rx'd
Kenny - 5:40 rx'd
Osan Andy - 5:38 rx'd
Gymnast Dan - 5:49 rx'd
Terry - 6:00 rx'd
Willie - 6:03 rx'd
Ryan - 6:11 rx'd
CrazyHusband - 6:14 rx'd
Sean K. - 6:15 rx'd
Sean - 6:18 rx'd
Eric - 6:22 rx'd
Kyeong - 6:30*
Gabriel - 6:36 rx'd
LJ - 6:36 rx'd
Julia - 6:38*
Marlene - 6:45*
Jae - 6:47*
Mike - 6:48*
Adam - 6:54*
Angie - 6:55*
Randolph - 6:59*
Sean - 6:59*
Sam - 6:59*
LT Forsyth - 7:01 rx'd
Gwen - 7:03*
Nora - 7:03*
James - 7:05 rx'd
CrazyWife - 7:09*
Sarah - 7:09*
Asia 7:12***
Steve - 7:14 rx'd
Angela - 7:15*
Murphy - 7:17 rx'd
Mitchell - 7:18*
Nickole - 7:19*
Tomsik - 7:20 rx'd
Birdsong - 7:21 rx'd
Dressen - 7:24 rx'd
Williams - 7:27*
An - 7:31*
Pence - 7:32*
Nicole - 7:32*
Liz - 7:35*
Hanna 7:36*
Charles 7:40*
Kristi - 7:40*
LaToya - 7:42*
Dennis - 7:42*
Chief Rob - 7:43 rx'd
Imran - 7:50 rx'd
Danielle - 7:50*
Frank - 7:55*
Mr. Jonsey - 7:58***
Jason - 7:58*
Cabanas - 8:12*
Lee - 8:13*
Henry - 8:27*
Blockney - 8:27*
Mary - 8:27*
Henry - 8:30*
Aldrich - 8:31*
Tabi - 8:32*
Regina - 8:34*
Renee - 8:38*
Mitchel - 8:39*
Brian - 8:46*
Cordell - 8:49*
Henry - 8:55*
Sourels-Mourabit - 8:55*
SFC Johnson - 8:56*
Lauren - 8:59*
Steve - 8:59*
Joy - 9:00*
Angela - 9:04*
Delanie - 9:10*
Miguel - 9:15*
Johnson - 9:34*
Crickens - 9:39*
Charles - 9:40*
Lynne - 9:58*
Rosa - 10:00*
Crystal - 10:08*
Jonsey - 10:27***
Williams - 10:23*
Lindsay - 10:30*
Kyeong Chu - 10:37*
Mindy - 10:51*
Jennifer - 13:00*
rx'd - as prescribed
* pull up band
***400m run + pull up band
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