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Thursday, March 11, 2010

Thursday 18th March 2010


"Murph"

For time:
1.6km Run
100 Pull-ups
200 Push-ups
300 Squats
1.6km 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.

Scaling options thanks to CrossFit Brand X can be found in todays comments
at

4 comments:

  1. FiCFNQ9:34 PM

    Brand X scaling which we will use today

    Big Dawgs:
    As rx’d

    Pack:
    Half Murph
    For time:
    1/2 mile Run = 800m
    50 Pull-ups
    100 Push-ups
    150 Squats
    1/2 mile Run

    Partition the pull-ups, push-ups, and squats as needed.

    Puppies:
    For Time:
    1/2 mile Run
    35 Pull-ups (assisted or beginner pull ups okay)
    70 Push-ups
    120 Squats
    1/2 mile Run

    Partition the pull-ups, push-ups, and squats as needed.

    Buttercups:
    1/2 mile Run
    25 Pull-ups (assisted or beginner pull ups okay)
    50 Push-ups
    75 Squats
    1/2 mile Run

    Partition the pull-ups, push-ups, and squats as needed.

    ReplyDelete
  2. FiCFNQ7:56 AM

    AM crew
    1/2 murph
    Nicole 24:58
    Nathan 33:45 rxd
    Brony 21:38

    ReplyDelete
  3. FiCFNQ7:58 AM

    Pm crew
    1/2 murph
    Peta 23:33
    Courtney 42:23 pullups 30/20 assisted
    Hilary 27:44

    Murph Rxd
    Stuart 59:04
    Mick 50:56 ring rows
    Chris 1:01 with 400m to go
    Foxy 49:48

    ReplyDelete
  4. FiCFNQ7:59 AM

    Monday
    Fiona 55:33 rxd + pukie
    Kate 56:08 rxd

    ReplyDelete