‘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 the 1.6km Run. If you’ve got a 10kg weight vest or body armor, wear it.
Team Option – You may perform this workout in a pair. Each partner must complete the run to start and finish however, you may share the Pull-ups, Push-ups and Squats as you like.
In memory of Navy Lieutenant Michael Murphy.
WOD Results:
6.00am
Gavin & Kym: 52.33/52.39
Lance: 51.39 rxd
Liz & Maree: 47.01/46.45
Muzz: 53.37 rxd
Rob: 1.6km+ 90+180+270 @ 40.00
Amanda: 1.6km+65+130+210 @ 40.00
Keely & Aeon: 1.6km+100+200+300+800 44.53/49.24
8.30am:
“Glinda”
10-9-8-7-6-5-4-3-2-1 rep rounds for time of:
Deadlift
Hang Clean
Front Squat
Chest to Overhead
All movements to be performed at body weight.
Lee: 24.50 60kg
Greg: 24.55 60kg
Nick: 29.52 50kg
Drummond: 37.56 75kg rxd OUCH!
5pm:
Sue: 43.08 rxd
Rick: 59.38
Nic: 54.35
Fecky: 1:00.15
Jesse: 1:00.16
Kylie: 40.30 mod ring row
Damo: 40.57 rxd
Wade: 41.35 rxd
Darren: 50.52 1.6km+100+200+300+800m
Alison: 1:04.18 1.6km+50+200+300+1.6km injury
6pm:
Bully: 59.45 spew
Luke.G: 47.27 rxd
Carol & Sarah: 41.52/41.44
Chantal: 51.58 rxd
Anna: 38.52 mod 800m row
Sam: 45.31
Andrew: 1:08.39 mod 100 Box Jumps, 200 Ring Rows, 300 Squats
Ohhhhh no im nervous already
Man, that was a heck of a grind, I reckon I ran the whole of that last 1.6km looking over my shoulder for that damn flying kiwi.
Glen & Stephen, notable by your absence???
Some notices from the Ashtons:
1. On Sunday 25th April, Anzac Day, Selena will be celebrating her birthday. We’re staying Sunday night at Grand Mercure Twin Waters? (Where Glen works) and you are all welcome to join us for an afternoon/evening barby around the pool. BYO food and drinks. Just let me know if you’re coming.
2. As a special offer to CrossFit members, Murray and I have decided to extend a discounted rate for Alison Parkers Fundraising Cruise if attendance RSVP’ed by this Friday (23rd). From a very modest $60 per person you will now be able to enjoy our company, support a fantastic sportperson, and get a sticky beak at some fancy houses on the canal, for only $40 per person! Including food!
Get on it…
well done Muzz & Lance for doing RXD, think this one is going to hurt
Hey Drum I’d love 2 claim that time but there is no way I could beat super Suzie so u might want 2 update my time to 45.30. Well done everyone!!
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