“Murph“ For time:1 mile Run100 Pull-ups200 Push-ups300 Squats1 mile Run Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. For scaled options, see yesterday’s post. The Athletes Around You Last week during the row/burpee workout, I heard...Read More
3 rounds for time:10 wallball20 box jumps30 KB swings40 sit-ups Tomorrow we are doing the benchmark Hero workout Murph. “Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This...Read More
Ten rounds for time of:135 pound Deadlift, 15 reps15 push-ups Bok Choy Stir FryMy grandfather fell in love with bok choy on a trip to China. We now love bok choy. Here’s to bok choy! Ingredients:1 bulb of bok choy1 onion3 cups mushrooms1 tsp coconut oil3 cloves garlic2-3 shakes of red chili flakes1 tbls basilSea...Read More
5 rounds: 21 thrusters21 double undersIf you are currently unable to do double unders, substitute 7 single-unders for every double under. That’s right, 7 single unders for every double under. Day 2 Highlights from the 2010 CrossFit Games Mountain Regionals. Want to see a clip of the sparkliest shoes at the mountain sectionals, a shot of...Read More
