WHITEBOARD – 1 APRIL 2011
WORKLOAD:
Double “Murph“
- 2 Mile Run
- 200 Pull-ups
- 400 Push-ups
- 600 Bodyweight Squats
- 2 Mile Run
Notes: Long one today! Make sure you pace the 2 mile runs accordingly. You don’t want to sprint out of the gate and realize you still have a hour of work in-front of you. For all those that will have bicep tears after all the kipping pull-ups, suck it up and attribute it to being AWESOME!
Beyul Training 
WOW! Dan are you doing this with a weighted vest?
Dan’s prepping for the 5K…NFW!
I have many issues with the Crossfit main site, but the Hero workouts are not one of them
http://www.navy.mil/moh/mpmurphy/bio.html
The Hero WOD Michael is named after a Navy SEAL killed while trying to rescue Michael Murphy and his men
http://www.navyseals.com/michael-m-mcgreevy-jr
These guys make me feel like a real wuss
Lets pull a train car…
Yes! Who do we need to talk to?
Awesome! This is the perfect opportunity to break in my sandals!
even I figured out this was April Fool’s immediately. Murph maybe, but double Murph, fool me once…and yes, I will be wearing a weight vest.
The April Fool’s is that you think it’s a joke, Kramli.
Ya got me.
I was cold busted.
What is the real WOD?
WOD, as RXd. 2hrs 23 minutes
Quit the bellyaching
I am hoping to do this unbroken.
We need to work some parkour into our workouts.
http://www.stumbleupon.com/su/1OGJZ0/www.boreme.com/posting.php?id=5008&page=1
Regular Murph
Right around 60 minutes.
Murph…62 minutes
assisted pull-ups with white band
rounds 7,8 & 9 push ups on knees
Robin, you are awesome. Great job today on those push-ups.
scaled murph:
1 mile run
5 rds of 5 pull-ups, 10 push-ups, 15 air squats
1 mile run
66min
That was 10 rounds, not 5.
Regular Murph
Both miles ran and 6 rounds of double Cindy (60, 120, 180) complete with the 22# weight vest. 50:41
That was the first Crossfit workout that I had to quit. I couldn’t do anymore work.
New goal: Do Murph as prescribed.
Want to come in tomorrow morning?
2 miles – 16:45
200/400/600 in 10×20/40/60 – 1:10
2 miles – 17:45
I’m not gonna be able to move tomorrow
Truly inspired.
DL, turkish getups got me down.
Half Murph (due to time) 29:30 (PR)