“Fight Gone Bad!”
Three rounds of:
Wall-ball, 14 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 65 pounds (Reps)
Box Jump, 20” box (Reps)
Push-press, 65 pounds (Reps)
Row (Calories)

Base gym does not have a 20# med ball, had to use 14#.

The digital display on the rower crapped out on the first round and had to use an average calorie burn of 10.  That’s what I averaged the last two FGB’s.

Me and my wife knocked this out together.

Me 103+85+80=268

Wife used 12# medball, 35# bar for SDHP and push-press. 
80+79+79=238

tulatel - 01 January 2009 08:02 AM

Pack:
Half Murph
For time:
Time 14:39
(run 3:09 / 10 rounds of Cindy 8:04 / run 3:26) - I guess I should have gone for RX’d.
Previous Murph was 20:38 as a buttercup, sept 5th.
l

Damn good going tulatel, your starting the new year with a bang!

Pack:
Half Murph
For time:
1/2 mile Run
50 Pull-ups
100 Push-ups
150 Squats
1/2 mile Run

Partitioned 10 rounds of 5/10/15

26:10

Fight Gone Bad on New Year’s Eve, Murph on New Year’s Day; is someone at CF trying to send a message?

“Murph”
Puppies

Slightly modified run. Fresh snow on the track and -4°C.
For Time:
800 m Run
35 beginner Pull-ups
70 Push-ups (nose-to-the-snow)
120 Squats
800 m Run

Time: 20.12.

tulatel - 01 January 2009 08:02 AM

Pack:
Half Murph
For time:
1/2 mile Run
50 Pull-ups
100 Push-ups
150 Squats
1/2 mile Run

Time 14:39

Strong work!

What would be a good sub for pullups? My shoulder is acting up and pullups make it a lot worse. What weight would be good for bent-over-rows?

Pulled a muscle in my middle back last night doing warmup over head press with a empty bar.  So I was walking around like a hunchback all night and it still hurts today.  Going to try some stretching and see if I can do the pullups and pushups, but if not today will have to be a rest day too.

“Murph”

1 mile Run:  6:33

10 rounds of:
10 Pull-ups
20 Push-Ups
30 Squats

1 mile Run: 6:52

Total Time: 32:41

Nice workout!

Wade - 01 January 2009 09:52 AM

“Murph”

1 mile Run:  6:33

10 rounds of:
10 Pull-ups
20 Push-Ups
30 Squats

1 mile Run: 6:52

Total Time: 32:41

Nice workout!

That’s a great effort, Wade! Just one minute over TopDog’s BrandX record! Happy New Year.

Buttercups:
1/2 mile Run
25 Pull-ups (or beginner pull ups)
50 Push-ups
75 Squats
1/2 mile Run

Time 22:03:38

That’s not a nice one to do, let alone after you’ve been drinking the night before….. OWE!!!

Side note: I almost puked twice (not from the booze last night, the second run). I don’t think my neighbors would like it if I did that in there yards though

I choked on round 2 and did Pack scaling instead of my intended 3/4 Murph. The Globo gym was full of New Year’s resolution people that slowed me down quite a bit. I managed to run 3/4 mile at the end, but left my legs on the track

One day behind, as usual…

Puppies - Modified:
Three rounds of:
Thrusters 45#
Sumo deadlift high-pull 45#
Box Jump 18” box
Push-press 45#
Burpees

I scored a whopping 157, and my shoulders are now officially on strike from this one plus the shoulder press-push press-push jerk workout. Got a long way to go…

Murph is going to be really fun tomorrow, but he’s getting everything I’ve got!

This is my first official workout after a two month hiatus.

warmup
————
1 round cfwu
10 pushups

Modified Murph
1/2 mile run
35 pullups
70 pushups
126 squats
1/2 mile run

time: 24:06
broken into 7 sets of 5-10-18. kipping pullups

This was terrible.  In August I did a 1/2 Murph (50 pullups, 100 pushups, 150 squats) in 18:58.  :(  Looks like I have some work to do.

Murph

As Rx’d

36:14

Buttercups:
1/2 mile Run - ran 1/4 mile
25 Pull-ups (or beginner pull ups) - jumpimg pullups
50 Push-ups
75 Squats
1/2 mile Run- ran 1/4 mile
time 27:17

Partition the pull-ups, push-ups, and squats as needed.