Warmup
5:00 Minute Clock
100m Jog or :30 High Knees
5 Pushups to Downward Dog
10 Air Squats
WOD
“Murph”
1 Mile Run
100 Pullups
200 Pushups
300 Air Squats
1 Mile Run
ACCESSORY WORK
3 Sets
10 Cat Cow Exercises
20 Deadbugs (controlled)
15 Single Leg Hip Bridges (right/left)
BONUS STRETCHING
1:00 Calf/Achillies Stretching
1:30 Couch Stretch (right/left)
Post scores to comments
CrossFit Division 
Monday Morning “More Than Mostly” Murph
1 mile run
20 rounds of: 4 strict pull-ups, 10 push-up, 15 squats
1 mile run
14lb weighted vest
49:41
The last run is always the worst part – I feel slow as molasses when I first head out but settled in after about halfway and had felt good heading back for the finish line.
Round times
R1 | 09:42 |
R2 | 00:00 | -582 s (accidentally double tapped here)
R3 | 01:17 | +77 s
R4 | 01:20 | +3 s
R5 | 01:23 | +3 s
R6 | 01:25 | +2 s
R7 | 01:29 | +4 s
R8 | 01:27 | -2 s
R9 | 01:20 | -7 s
R10 | 01:25 | +5 s
R11 | 01:25 | 0 s
R12 | 01:27 | +2 s
R13 | 01:32 | +5 s
R14 | 01:27 | -5 s
R15 | 01:32 | +5 s
R16 | 01:28 | -4 s
R17 | 01:33 | +5 s
R18 | 01:35 | +2 s
R19 | 01:27 | -8 s
R20 | 01:36 | +9 s
R21 | 01:39 | +3 s
R22 | 01:26 | -13 s
R23 | 10:46 | +560 s
Went for 3/4 murph to match what I did last month. (1 mile, 15 Cindy at 3/10/15, 1 mile). Only problem is I double tapped my counter one round so I only actually did 14 rounds.
Time: 46:11
Round times
R1 | 10:23 |
R2 | 01:51 | -512 s
R3 | 01:21 | -30 s
R4 | 01:25 | +4 s
R5 | 01:35 | +10 s
R6 | 00:00 | -95 s | 😬 oops
R7 | 01:56 | +116 s
R8 | 01:49 | -7 s
R9 | 01:39 | -10 s
R10 | 02:32 | +53 s
R11 | 00:01 | -151 s *
R12 | 02:41 | +160 s
R13 | 01:35 | -66 s
R14 | 01:29 | -6 s
R15 | 01:36 | +7 s
R16 | 01:30 | -6 s
R17 | 12:48 | +678 s
* this one I tapped the counter late since Jess was in the way. But then I double tapped, so didn’t tap the next one to compensate.
modified to 800m run since I’m still working my running back up to pre-hamstring-injury levels. Did 12 rounds of 5/10/15 using the doorframe pullup bar.
Round times
Run 1 | 05:36 |
Cindy 1 | 02:15 |
Cindy 2 | 02:13 | -2 s
Cindy 3 | 02:32 | +19 s
Cindy 4 | 02:40 | +8 s
Cindy 5 | 02:56 | +16 s
Cindy 6 | 02:58 | +2 s
Cindy 7 | 03:19 | +21 s
Cindy 8 | 03:20 | +1 s
Cindy 9 | 03:28 | +8 s
Cindy 10 | 03:33 | +5 s
Cindy 11 | 03:30 | -3 s
Cindy 12 | 03:18 | -12 s
Run 2 | 06:56 |
I did last Thursday’s WOD
20:32
15 lb DB
With DB snatch
Makayla’s first Murph! To make it manageable and less intimidating for her we made it a partner WOD and ran a half mile instead of mile and split the 20 rounds of Cindy. She chose db rows and I did banded pull-ups with a lighter band
Total time 31.23
1 Mile Run
5 Rounds
– 20 Ring Rows
– 40 Knee Pushups
– 60 Air Squats
1 Mile Run
–> 47:09