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Components
Murph
Big Sexy
Settings
Location
(All)
Crossfit Epically Awesome
Program
Fundamentals
Date
Workout
Murph - Crossfit Epically Awesome
Class
(All)
Open Gym 8:00 AM
9:00 AM CrossFit
Lift Sesh w/ Jared 3PM-4PM
4:10PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
29 (12/17)
Workout
Murph
In's
4x28 Push-ups
Bet you are thinking about skipping these cause of the WOD today...That's ok, I get it. Go ahead and skip them.
Yoga/Mobility
Banded Chest
Banded Lat
Banded Hamstrings
Warm-up
3 Rounds
Row 200 Meters
10 Lunges w/ twist
5 inch Worms
1 minute Plank
1 minute Squat hold
WOD
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph
click here
Superhero Training
Are you a man or a muppet?
Big Sexy (Time)
5 Rounds For Time
6 Deadlifts (315/205 lb)
6 Burpees
5 Cleans (225/155 lb)
5 Chest-to-Bar Pull-Ups
4 Thrusters (155/115 lb)
4 Muscle-Ups
In honor of Sgt. Lance "Big Sexy" McLean, 38, of Biloxi, Mississippi
To learn more about Big Sexy
click here
Ladies:
DL - 225
Cleans - 155
Thrusters - 110
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, May 29, 2017
Male Clients
1
Brandon
Dues
Open Gym 8:00 AM
38:00
20# body armor w/ plates.
2
Jordan
Brewer
Lift Sesh w/ Jared 3PM-4P...
44:11
2nd time
3
Jordan
Brewer
9:00 AM CrossFit
46:00
4
Cyrus
Medrano
Lift Sesh w/ Jared 3PM-4P...
48:20
5
Grant
McHaney
4:10PM CrossFit
55:06
WOD Stright Thru. Split up Squats too much (x10). Started WOD 20 ...
6
Jared
Williams
Lift Sesh w/ Jared 3PM-4P...
1:04:00
20lb vest
7
Gary the Snail
(Sean Gresham)
Lift Sesh w/ Jared 3PM-4P...
1:28:31
8
LLOYD
HARRIS
Lift Sesh w/ Jared 3PM-4P...
1:35:00
20# weight vests
9
King
Ray
9:00 AM CrossFit
56:26
10
Joe
Spradlin
9:00 AM CrossFit
1:00:03
partner w/Janet banded pullups. 2nd mile run/walk
11
lance
cartwright
9:00 AM CrossFit
1:10:54
15 strict pull ups 85 jumping
12
Jeremy
Springer
Lift Sesh w/ Jared 3PM-4P...
1:14:01
Sub 1600m row
Female Clients
1
Rachel
Kimbrell
9:00 AM CrossFit
44:03
cripple version. 200 sit ups, 300 air squats, both runs
2
Tracy
Auber
Lift Sesh w/ Jared 3PM-4P...
46:16
3
Maddie
Kirkpatrick
Lift Sesh w/ Jared 3PM-4P...
52:56
two green bands for pull ups
4
Katie
Harris
Lift Sesh w/ Jared 3PM-4P...
57:27
HORRIBLE!! after a bachelorette weekend in AZ
5
Heather
Powell
9:00 AM CrossFit
57:38
10 sets @5-10-15; 10 @ 10-20-30 bar ass;knee pushups
6
Steph
Karins
9:00 AM CrossFit
58:49
partitioned Rx, no weight vest
7
Audrey
Crismon
4:10PM CrossFit
59:33
pull ups w/green band. girl push ups
8
Janet
James
Open Gym 8:00 AM
1:00:03
Partner with Joe Spradlin Band pull-ups. Knee push-ups
9
Kaitlyn
Vogel
9:00 AM CrossFit
1:00:32
ran both miles
10
Brianne
LeBlanc
Lift Sesh w/ Jared 3PM-4P...
1:01:43
RX - the vest...too long of rests
11
Lauren
Leet
4:10PM CrossFit
1:02:47
50 pull ups 2 green bands/50 1 green band 50 normal push ups, 150...
12
Laiken
Williams
9:00 AM CrossFit
1:07:55
scaled pull ups and push ups; did in order of written
13
Andrea
Sierra
Lift Sesh w/ Jared 3PM-4P...
1:08:04
green band & last 15 pull-ups were jumping pull ups..scaled push ...
14
Heather
valenzuela
4:10PM CrossFit
1:09:58
Band for pull ups/knee push ups
15
Leianna
Cooper
Lift Sesh w/ Jared 3PM-4P...
1:10:00
2 green/1 black banded pullups, knee pushups
16
Buffie
Plack
9:00 AM CrossFit
1:16:26
17
jennifer
wujciak
9:00 AM CrossFit
1:28:50
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