Friday WOD



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.

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  1. Pebbles says

    Been waiting fir Murph. Last time it was up was October. We did mini Murph. Going to give the whole Murph a go this am. Wish it did not pop up today as I am sooooo sore still (I think from the thrusters). We will see how it goes.Hopefully I will finish by tomorrows post.

  2. Pebbles says

    “fir” is the Southern way to say for. (can’t type well early)

  3. So glad to be back in the saddle…even if it was only a quarter murph. Don’t take ten days off for injury…it’ll set ya back.
    Missed everybody and glad to be back on the five day routine to get ready for the June showdown.

  4. 1:01 for full Murph. Although I could not do pull ups because my hands exploded on Wed. Had to do jumping pull ups.
    Great job Pebbles. Hicky, you are on fire. I hope someday I can run like you.

  5. 1:05 for Murph. Glad that comes up only about every 6 months.
    Hicky, you did great. Travel safe and we’ll see you in a couple weeks. It will be fun to have you around this summer.
    G, thanks for working out with me and good job.
    Sammy, glad ur back.

  6. Debated 1/4 vs. 1/2 vs. full Murph…I think I picked the wrong one.
    Feel like laying on my office floor for the next hour. I think I’ll just drink margaritas this evening, instead, and relish in the fact that tomorrow’s my day off…oh and Sunday, too.
    58:23 Rx
    (Welcome back Sammy!)

  7. Spider
    You are the man. Enjoy your days off. Hope your hands heal.