1 mile run
100 Pull Ups
200 Push Ups
1 mile run
Partition pull ups/push ups/squats as desired but the workout must have 1 mile start and 1 mile finish.
Post times to comments…I mean it…everyone post time to comments!
Great job tonight everyone! Our first CFNH experience with ‘Murph’ one of the most strenuous & lengthy CrossFit WOD’s. For everyone who thinks they are too sore to come tomorrow…be there. Part of being ‘constantly varied’ means that we take into account the WOD we did today (and the rest of the days) and will hit a different metabolic pathway using different movements…the intensity will always be relatively high. Why? Because it’s friggin CrossFit!!!
Warming up with the Push Press
and on to a bottom to bottom squat ladder…that’s right!
And on to “MURPH”!!!!
Caleb fighting for another Pull-Up!
New guy Adam finding the bottom of his squat. First night in and he rocks Murph…wow!
Josh couldn’t wait for this WOD…really…
Greg & Leah powering through some more Push-Ups!
And Megan on the Squats! There are so many reps in this WOD I have TONS of pictures!
Newest member of our family James didn’t even know what CrossFit was until last week….I’m pretty sure he’s fully immersed now!
Adele was late to class because she had to pick up her guns…wow…when did that happen? Awesome!
Great job Joseph!
Michelle’s got the CrossFit bug…and on track to be our next bad @$$!
If you look closely I think Joe in the background is crying…not an uncommon response…
still…he did amazing! Chin over bar baby!
Kris helps new guy Trevor get full extension and chest to the floor on his Push-Ups
The Michael’s say that yes CrossFit does get you crazy ripped…Wow are you kidding me!
Way to finish strong Leah!
You too Erik…PS nice shirt..Almost there Brian!
One more Hilary…
Joseph is trying to hide…
Pretty Epic night everyone! Way to push through both mentally and physically…see you all tomorrow!!!