Murphcups  Coffee anyone?  

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion. An alt WOD will be posted in the gym.

Share on Facebook


  1. Alt WOD is
    3 ROUNDS
    Run 400
    21 burpees
    50 DU

  2. WOW! hq is not being kind to the arms this week!!

  3. PS> Great job 6:00am……ON SLEEPING IN!

  4. this i can handle tonight… the burpees will hurt, but it’s doable. i’ll get my family to time me while i’m back home. they’ll get a kick out of seeing how hard i’ve been working and maybe a few laughs while i do my burpees. DAY #3!!

  5. i love coffee

  6. Sorry Pebbles I was here at work at 6:20am. But that clearly is a slacker excuse….not efficient enough!

  7. Good grief. JT, then Murph, then that brutal rowing expedition yesterday, and now running, burpees and DU’s? I’m going to be ready to die tonight. But, since swimsuit season is upon us, I will suffer for the cause! See you at 5:30!

  8. if anyone else’s muscles are in screaming pain like mine are, a few of us are checking out this new place in downtown alpharetta called durty kelly’s, around 8ish. the official address makes it sound like a brothel, so we should have a good time. come drown your pain with us.
    Durty Kelly’s Public House
    488 North Main Street

  9. Well, I was actually going to go since it sounded like it was a brothel. But now that I know its only a bar. I dont’ think I’ll go. LOL I’ll be there.

  10. I’m with GND, my muscles are begging for a break! So I’m giving them one today. 🙂 I think, I’m pretty sure I won’t be in today. Ya’ll enjoy this one. C’ya tomorrow am.

  11. I would love to join in the fun, but think I’m going home to crash after I work out this afternoon. Let me know the next time you guys go!

  12. That was a fun work out. 20;48 RX for me. I really enjoyed the 2pm crew.AND I really enjoyed just moving and not lifting or pulling anything heavy today. It is a beautiful day to be out running and burpeeing and double undering! Brad and Kim are super speedy in their new freaky shoes. Like they need to be any faster ….right????
    It was nice to work through the little soreness I had form Murph.

  13. Last time this WOD came up Austin and I did it together. It totally fried our arms/grip. By the time I got to the 3rd round I was doing some serious cussing. Not even counting the times I dropped the DB because it slipped, I think I came off the bar close to 40 times. A large portion of the posts stated they started out as Rx but then dropped down the DB weight.
    Can’t weight to try this one again and get a little closer to Pat Sherwood’s time. He beat me by around 10 minutes last time.

  14. Nice job Big E on the HQ WOD. Great PR week too.