“Murph” THIS Sunday!

Mar 11th, 2014

Category: CrossFit

“Murph” THIS Sunday!

Lenny

Lenny

This Sunday is our annual Saint Patrick’s Day “Murph”celebration. There will be two class start times: 8:00am and 8:30am. Immediately following the workout we will chow down on some food and have a few breakfast cocktails. This  is a potluck breakfast, so if you can whip up a some delicious paleo muffins or a delectable frittata then please bring it by! If you don’t have time to make anything don’t sweat it, we will also have a donation jar. For 2 and 3x/week members this will not count towards your weekly classes. If you plan to retest the Open workout plan to do so before 10am on Sunday. All other classes including yoga are canceled.

“Murph”
Run 1 mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 mile

*You can partition the reps however you prefer.*

Skill
Rope Climb

WOD
20 minute AMRAP
200m Run
15 Box Jumps (24,20)
1 Rope Climb

Level 1 – 3 pull to stands

Ca$hout
3 Rounds
15 Med ball V-ups
1 minute plank with arms extended and toes on the medball

DISCUSSION 13 Comments

  1. Arik Pogrebinsky 03/12/2014 at 3:13 pm

    8 + 1 – Double Goat WOD BAAAAAAHHHH!!
    Completed an L Hold Climb

  2. Joel 03/12/2014 at 1:09 pm

    7 rounds, 20″ box

  3. Mike Green 03/12/2014 at 1:33 am

    8 rounds 10 box jumps. Feels good to be on the upswing for more sun, warmer temps, and outdoor WODs

  4. Andrea 03/12/2014 at 1:18 am

    Whistler welcome back wod!

    13rx

  5. Kendra 03/12/2014 at 12:23 am

    8 + 4 box jumps + midway retape
    Loved being outside!

  6. Kristin 03/11/2014 at 11:23 pm

    Finally running weather is here! My kind of WOD. 9+run+2 box jumps Rx. Thought I was doing pretty good until I saw Andrea put up 13. Nice job.

  7. JBo 03/11/2014 at 11:19 pm

    Let me just say that it felt SOOOOOOOOOO good to have the garage doors open and to be outside running. I’ll be OK if I don’t row for another 6 months. : )
    Before Class: set of 6 consecutive Rx HSPU’s! (new PR by 2 reps). I think all these core cash outs we’ve been doing are starting to pay dividends.
    WOD: 7 rounds + 200m run + 15 box jumps. Wish I had enough time to just get that 1 rope climb to finish 8 rounds, which was my goal. Really enjoyed this WOD. More rope climbs and short-distance runs please!
    Cash Out: file this one under “hurt so good”. Felt more like an actual WOD. At the rate we’re going with this and the 100 hollow rocks and 100 sit ups yesterday, all of CrossFit Southie should have 6-pack abs before long.

  8. Martine 03/11/2014 at 10:49 pm

    7 + 200m … definitely easier on the hands when those rope climbs are broken up with other stuff!

  9. Petra 03/11/2014 at 4:20 pm

    The boys killed it this morning!
    I got 7 rounds even.
    Cashout done.

  10. alden 03/11/2014 at 2:24 pm

    haha, yes Crowley, Dud and I have taken over. Beach Body City, USA.
    I marked 11 + 200 run and 8 box but for some reason I think I had more. Oh well. I’ll take 11. Love those WODs.

    5:30 crushed it this AM…nice work all! even you Mark! ha

  11. Crowley 03/11/2014 at 1:35 pm

    11 rounds

    lots of ab work the past two days, have Dudley and Alden taken over the programming?

  12. Marc Piccuirro 03/11/2014 at 12:46 pm

    9+15. All I could do is eat Alden’s dust today; he was an absolute animal!
    Cashout done.
    Cashout #2 of 3×10/5: HSPU/CTB done
    530HTK

  13. Mike Quigley 03/11/2014 at 11:15 am

    10+208RX. Cash out was a challenge, but got through it.