Friday 31 December

Daniel HSPU


For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Kim Malz 43:49 (20lb vest), Rebecca Voigt 53:20 (15lb vest).

Post time to comments.

Compare to 100317.

Santa Monica Police Department use Murph as their fitness test, by Again Faster Equipment – video [wmv] [mov]

12 thoughts on “Friday 31 December

  1. My first meeting with Murph.

    “1/2” Murph band assisted pull-ups 26:47 and I must say what a great way to end a fantastic year!

    Have a safe and Happy New Year to everyone at CFI!!

  2. My first Murph was a 1/2 Murph. Then I graduated to a 3/4 Murph. Then I finally attempted it prescribed, but with no vest. Today I hope to add a vest.

  3. Enjoyed teaching the lunch class. Everyone pushed way out of their comfort zones. Alex pushed through with a twenty pound vest, and Nathan and Daniel pushed each other to sub – 40min times.

  4. 39:12 w/ 20 lb vest. First vested Murph for me. Worked out with David during open gym. Trying to stay ahead of him during the 20 rounds of Cindy is what kept me moving. Great way to end 2010. This year’s training log is complete and going on the bookshelf.

  5. 36:48 w/20 lb vest (PR 1:15) This one was really tough on my legs…they are already trashed after last 2 days so I had to really break up squats during 20 rounds of “Cindy” lol Run, pull-ups and push-ups were really strong tho. Thanks to Hudson for putting up a great fight…I tried to stay with him and that’s the only reason I was able to get PR.

    Anyway, thanks for an awesome December, it was great to WOD with you guys…Hopefully I will see you all again in few weeks.

  6. 41:55 w/20-lb vest

    I wasn’t planning on using the vest, but Jeff was such a good friend to have it ready for me when I got to the box. So, I decided to roll with it. Glad I did now. I was chasing Jeff the entire time. I agree, this was a great way to end 2010. Thanks for the push, brother!

  7. 40:28 Rx. Tried to keep up with Jakub but I just couldn’t hang with the pushups. 6 min PR though. Ill take it. Happy New year crossfitters.

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