Author: MPH

Monday, May 25, 2009

“Murph” for time: 1-mile run 100x pull-up 200x pushup 300x squat 1-mile run Start and finish with a one-mile run. Partition the pull-ups, pushups and squats as needed. If you have a 20-pound vest or body armor, wear it. workout courtesy of crossfit.com

Sunday, May 24, 2009

Rest today. No composition today—you’re free to post your own to comments.

Saturday, May 23, 2009

as many rounds as possible in 10 minutes: 5x thruster @ 115/75-lbs. 10x burpee –rest 5 minutes– as many complexes* as possible in five minutes: turkish get-up + overhead squat @ 55/35-lbs. *1 complex = left turkish getup + left overhead squat + right turkish get-up + right overhead squat In this workout, the clock […]

Friday, May 22, 2009

“Grace” for time: 30x clean and jerk @ 135/95-lbs. The standard for this workout is ground-to-overhead in two movements. The clean begins at the ground and may be caught in any position—power or squat. Any overhead press or jerk variation is acceptable. workout courtesy of crossfit.com

Thursday, May 21, 2009

five rounds for time: 20x squat 20x box jump, 20″ platform 20x standing long jump Compare results to February 26, 2009.

Wednesday, May 20, 2009

The chest-to-bar pull-up… On Monday, Ivy L., David O., Melody and Ted K. fought through the day’s workout in the 7a group. As the minutes wore on, David was the last athlete working—willing his 6’5″ frame through full-range pushups. In fact, he was completing the round of 30 when everyone else had finished (sorry, Dave). […]

Tuesday, May 19, 2009

“Medicine Ball Mile” for time: complete each movement with a 20/14-lb. medicine ball, 400m carry 30x clean 400m carry 30x slam 400m carry 30x thrusterfuck* 400m carry *Medicine ball thrusterfuck = clean + thruster + slam + pushup + curse

Sunday, May 17, 2009

Rest today. No composition today—you’re free to post your own to comments.