Coach Kevin’s Birthday!!

IRONWOOD CrossFit – CrossFit

Happy Birthday Coach Kevin!!!

Warm-up

400/Pass/GM/SQ/Push/Plank/Lat (No Measure)

400m Run

-then-

2 Rounds

10 Passthroughs

10 Good Mornings

10 Squats

5 Push-Ups

-then-

1:00 Plank

:30 Lat Stretch

Metcon

Athletes pick ONE version. Full, Partner or 1/2. Coach Tracy HIGHLY recommends you partner up or pick or 1/2 Murph.

ICF MURPH-Games Style (Time)

1 Mile Run

100 Pull-Ups

200 Push-Ups

300 Squats

1 Mile Run

Must be completed in order. No Cindy rounds. Push-ups are strict. No kipping, worming, and no knees on the ground.

RX+ 20/15 pound vest (NOT recommended if this is your first attempt on Games Style).

ICF-Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

RX+

20/10# vest or body armor.

Murph – Partner Chipper (Time)

800m Run together

100 Pull-ups

200 Push-Ups

300 Squats

800m Run (together)

You must both run 800m meters at same time. Partners may not start pull-ups till both are in the gym. Time is when both partners are back in the gym.

You must complete all Pull-Ups before you can move on to Push-Ups.

1/2 Murph (Time)

For Time:

1/2-Mile Run

50 Pull-ups

100 Push-ups

150 Air Squats

1/2-Mile Run

Perform in order or you may split up into 10 Rounds of Cindy,

5 Pull-ups, 10 Push-Ups, 15 Squats.

By | 2015-10-13T21:28:12+00:00 October 13th, 2015|WOD|0 Comments

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