2011 Holiday Workout: The Murph

To All:
With the Holiday season upon us, we have decided to give an extra week to complete this CrossFit Workout. Last one of the year, so let's see some times.

All times must be reported by 1200, 3 January 2012. The winner of this 2011 Holiday workout will post the next workout for completion on 6 January.

The 2011 Holiday Workout is "The Murph" (in honor of LT Mike Murphy):

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

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

This was last done on 26 August if you want to compare your scores.

Many blessings to you and your families during this Holiday Season!

I look forward to 2012!

12/16 Workout

All,

 

Sorry for the late post.  Workout goes as follows:

 

For time:

1200m run

21 Thrusters (.5BW)

800m run

15 Thrusters (.5BW)

400m run

9 Thrusters (.5BW)

 

Thrusters can be done with BB or DB (i.e. 90lbs with BB is the same as 45lb DBs).

Feel free to substitute eliptical, bike, etc. for the run and just note it when posting.

 

Good luck! 

 

Matt

 

12/9 workout

All,

 

An old favorite... 

 

21,18,15,12,9,6 of the following:

Pull-ups

Sit-ups (Navy Standard)

w/ 100 ft lunge after each round

 

Modify as needed (jumping pull-ups, in/outs, etc.).  basketball court is 94x50 for reference.

 

I'll try and dig through the archives and see if I can find the previous entry on this, but feel free to post to comments if you know where it is or find it first...

 

Good luck to all.

 

Matt