Friday WOD

CrossFit “Girls and Heroes”
"Murph"

50 pullups
100 pushups
150 squats
run 2 miles
50 pullups
100 pushups
150 squats
Instead of splitting the run into 1-mile increments, we are going to run the loop around Interlocken and split the pullups, pushups, and squats. We still have our times from our last Murph, maybe this we cause more damage...the name of the game. We found that if you break the pullups, pushups, and squats into reps of 5, 10, and 15 respectively, you can get a better time. Do 10 rounds of each before and after the 2-mile run and post your time.

Results:

Whooo! This version of Murph wasn't any easier than the original... Mat and Peter did a scaled version for their first Murph experience suffering through 30 minutes each.

Jason: 38:01

Pat: 41:56

Janelle: 40:55 (subbed 4-mile bike for run, girl pushups, jump pullups) good job.