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Mashpee, MA 02649
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CrossFit Cape Cod Saturday May 23rd

May 20, 2015

cldjenp

CrossFit Cape Cod WOD

“Murph”

1 Mile Run

100 Pull Ups

200 Push Ups

300 Air Squats

1 Mile Run

We are opening this up to any guests or people from the public that would like to try CrossFit. Beginners can scale to 1/4, 1/2, or team versions of the WOD.

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  1. Kelly Cook Reply

    52:28, ran both miles and did 11 rounds of 5/10/15 of pull ups, push ups, squats, just so I could say I did a little more than half. Thanks for pushing me to do more than I thought I could Bushy! Fun 8 am class! Great way to start the weekend!!

  2. Erin Meagher Reply

    35:16- ran both miles – half of pull, push-ups, squats
    You killed it Dave! Nice work! And Michelle- awesome job!

  3. Terry Reply

    48:02 RX fun but TOUGH

  4. Erin Lewis Reply

    Did 1/2 of Murph 33:24
    900m rowing for each mile
    Modified pull-up
    Push up on the bo

  5. jonathan miles Reply

    Did Murph different in a few ways today for the first time in a couple ways I never thought possible for me. I wore a weight vest, which iv never done in any wod, and didnt partition the reps. I need to thank Jamin and Allan for dragging my rump back on that last half mile, Molly for counting for me because I lost that ability on the squats, and Mason for doing what she always does for us.

    • Erin Meagher Reply

      Nice Jon!

  6. Mase Reply

    Awesome job to everyone today! Some people pr’ing, some people rx’ing for the first time and big shout out to Allan, Jamin and Jon for wearing the 20# vest. Just being there today whether you did all of it, half of it or teamed it, remember you were there doing it and paying tribute to Michael Murphy!!!

  7. Mark Lee Reply

    Wish I was there great job everyone for tackling Murph!

  8. Christin Marshallt Reply

    51:27 (20 rds of 5,10,15). Required a post-WOD nap.

  9. Dorene Goldstein Reply

    Split Murph with Maria Jones. This was the first time for both of us!
    Ran 1/2 mile at the start and end and did 10 rounds of 5-10-15. Our time was 42:10. Not bad for our first time. The run and the push ups were tough for me. Red and blue bands for pull ups.
    Next year I am going to do the whole workout by myself! Great way to honor Michael Murphy! Great job 9:00am class and thanks Mason for cheering everybody on!

  10. Allan Fleck Reply

    52:42 20# vest good times!!
    Thank you Murph!!

  11. Caroline Reply

    Finally got to do it today! Wore weighted vest for the both runs, first 10 pullups, and first 100 air squats. Props to the fellas who were able to wear it the whole time.

  12. Dawn Reply

    1 mile
    15 rounds of 5/10/15
    1 mile
    47:10

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