04/12/11

‘Murph’
Run 1 mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 mile

Partition the pull-ups, push-ups and squats as needed. Start and finish with the run.

CFHQ has also announced WOD 11.4.
AMRAP in 10 minutes
60 Bar facing burpess
30 Overhead squats, 120/90
10 Muscle-ups

6 Comments

Donna on April 13, 2011 at 5:06 am

First time doing a full Murph. 53:45, scaled pull ups with the purple band which was too easy, 100 boy pushups, 100 knee pushups. Good times at the box last night. Thanks for the encouragement everyone!
Mummy on April 13, 2011 at 7:03 am

Did 1/2 Murph…didn’t want to tear my hands if pull-ups were next sectional WOD…27:07.
Dr C on April 13, 2011 at 8:27 am

kudos to Jules last night for staying strong and finishing up a grueling Murph- Atta Girl!!! BTW- can i get my ten dollars back from XFHQ?
coop on April 13, 2011 at 10:35 am

no need to worry about the muscle ups…..time will expire sometime during the OHS’s….lol
John B on April 13, 2011 at 12:55 pm

…or during burpees. heh
B.Wilson on April 13, 2011 at 1:54 pm

1st time doing Murph… loved it! Pull-ups with yellow band, all push-ups from the toes, time was 54:29. I look forward to this one coming around again.