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Mini Murph Prep

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WOD

27APR2018

Warm-up

The CrossFit Warm-up

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon

Mini Murph Prep (Time)

For Time:
800m Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
800m Run

Prescription:
Rx: Wear weight vest & complete straight all in order

Want to see some of these movements in action? Check out our .

Whiteboard:

Friday, April 27, 2018

Athletes:

Leaderboard

Mini Murph Prep
Justin Stein	04/27/2018	32:25
Aaron Emerson	04/27/2018	32:48
Bob Naes	04/27/2018	36:58

Athletes

1

Sarah
Johnson

4:00 PM CrossFit

28:18

2

Justin
Stein

9:30 AM CrossFit

32:25

20# vest

3

Aaron
Emerson

4:00 PM CrossFit

32:48

4

Ross
Hardy

9:30 AM CrossFit

34:20

20#

5

Bob
Naes

4:00 PM CrossFit

36:58

6

Gary
Hilligoss

5:00 PM CrossFit

46:04

Rx Finished✅

7

Nick
Johnson

4:00 PM CrossFit

21:20

8

Teresa
Koebbe

5:00 PM CrossFit

24:33

5/10/15 no vest

9

Caitlin
Brenner

5:00 PM CrossFit

25:06

ring rows, 5 minutes of plank

10

Brandon
Theisen

CrossFit: 5:00 AM

25:50

11

Shannon
Moncheski

4:00 PM CrossFit

26:24

12

Sarah
Berger

CrossFit: 5:00 AM

27:00

sc: jump pull ups, knee pu

13

Michael
O'Hare

CrossFit: 5:00 AM

28:03

14

Angela
McClure

CrossFit: 5:00 AM

29:29

jumping chin ups, kneeling push ups

15

Matt
Fuglsang

4:00 PM CrossFit

29:48

16

Steve
Johnson

4:00 PM CrossFit

30:09

Rx movements, split, no vest

17

Lisa
Goforth-Naes

4:00 PM CrossFit

30:22

Ring rows, knee push ups

18

Scott
Dougherty

CrossFit: 5:00 AM

34:21

19

Ernie
Stewart

5:00 PM CrossFit

36:44

no vest

20

Lars
Johansen

CrossFit: 5:00 AM

38:31

No vest