Wednesday's WODs

Today the 5:30 a.m. crew did a workout inspired by an official CrossFit workout called "Murph."For all of you who have not experienced this amazing/terrible/crazy/exhausting workout, it goes a little something like this:

Murph
For time:
-Run 1 Mile
-100 Pull-Ups
-200 Push-Ups
-300 Air Squats
-Run 1 Mile


Yes, it's as difficult as it looks. I wanted my 5:30 a.m. crew to do this workout, but with a few variations. For everyone that missed this morning, here's what you need to do soon!

5:30 a.m.
Monday
30 Minute AMRAP:
-Run 1 Mile (just at the beginning)
*Do the following for the remainder of time.
-10 Push-Ups
-20 Dumbbell Swings
-30 Air Squats
*After time is up, finish with...
-800 m. Run

Most Rounds/Fastest Times: Nelia-10 Rounds. 7:50 Mile. 3:58 800 m.

The 7 a.m. crew worked on some olympic lifting this morning and finished with an intense couplet. A couplet is a workout that consists of only two different movements.  Don't let this fool you.  If it looks simple, it's usually extremely difficult.

Wednesday
7 a.m.
Clean and Jerk
3-3-2-1-1-1

Griselda clean and jerking 90 pounds!!

For Time:
10-9-8-7-6....1
-Kettle Bell Swings
-Box Jumps

Check out all the hard work at 7 a.m.!

*Fastest Time: Griselda-7:10

Then:
-25 Toes to the Bar

The 5:30 a.m. and 7 a.m. groups can look forward to flip-flopping workouts on Friday. I want to make sure that everyone gets to share in the "FUN!"

Real men drink out of a pink, Disney princess
water bottle.

**On a side note, I clean and jerked my body weight today (120 pounds). I missed my next attempt at 125 pounds though. Next time!