That was thoroughly entertaining today. It is fun to go through the WOD in a different way like we did at the 4 o’clock. That was a short but sweet one and packed a potent wallop. I am looking forward to this Saturday-the forecast is for the 40’s which immediately gets us outside considering that feels tropical this time of year in New England. I think everyone is ready for it.



A. If you are planing on Friday and Saturday Choose one or more of the squats (overhead,front,back) and go for a 1 rep max.

B. If you will not be able to make it to a class on Saturday…The WOD is Half “Murph” which consists of

800m Run or Row
50 Pull Ups
100 Push Ups
150 Squats
800m Run or Row

You can partition the pull ups, push ups, and squats however you like. For example 5-10-15 for 10 rounds.

Half Murph is going to be the WOD for Saturday. (Anyone feeling Feisty enough to attempt “Murph” Rx’d? If not, don’t worry you’ll get another chance on or before May 1st.)

Good tips for proper running posture

Check out the radio interview with OPT James Fitztgerald on www.crossfitradio.com Also I sent Neil at CrossFit Radio an e-mail nominating Phoebe as the one that they are looking for to profile and interview on the radio for a piece they are doing that chronicles the journey of someone beginning CrossFit. E-mail [email protected] to put in a good word for our girl Phoebe.

8 Responses

  1. Thanks Mark…at this point here are my “qualifications”:

    1. I rescheduled my eye doctors appointment…to go to CrossFit.

    2. I did not watch my new favorite show, American Idol on Tuesday night because I preferred to talk to Liz online about CrossFit.

    3. I had a staff meeting for work on Wednesday morning and I was late, so that I could finish my CrossFit WOD!

    4. I signed up for CrossFit as a paying member, even though I am locked in to a gym for the next 2 years…I haven’t been back to “my old gym” in over a week! (I have been at CrossFit for the past week).

    5. When I signed on to my computer tonight, I logged on to CrossFit to see what the WOD was for tomorrow BEFORE I checked my e-mail OR my Facebook…this is huge progress!

    Thanks for your support! In follow up, I hope to go on Monday night at 5pm…can’t wait to see you all there. I LOVE CROSSFIT, but also miss “working out” = having loads of fun with friends!

  2. Way to Go Phoebe! There’s some spots on the board just waiting for you.

    Sarah and Nicole – it’s been a privilege to watch your progress over the last couple months… you will both do C3 proud at certification! GO NASTY GIRLS!!!

    Finally, Mark or should i say Evil Sensei, just cuz your wife is gone for the weekend does not mean you can take out your anger on us with a February Half-murph…oh wait, actually it does, oh crap. See you this afternoon and i’ve already started taking aleve for tomorrow. 🙂

  3. Phoebe, we loving having you there.

    Sarah and Nicole, have fun! I’m so proud of you 2!

    I can’t believe I have to work and I’m going to miss 1/2 Murph.
    I’m doing it Sat. I would like to do a whole Murph soon to compare to May.

    Anyone in?

  4. Liz, you do know you’re insane, right? You WANT to do a full Murph!?! Good grief, I’m worried about just finishing a half Murph.

    Sarah and Nicole, we’ll be rooting for you, and looking foward to seeing you put Mark and Tim through a “fun” work out when you get back. Have a great time!

  5. Hey this is Danielle and Sam. Can’t wait to try a half murph tommorow. Whatever that means. Mark work out hard today because I am gonna stuff you with yummy turkey and such tonight. All zone of course. Yeah right. Sarah and Nicole we are thinking of you and can’t wait to hear all about it. Sarah when you come back I will impress you some more with my awesome pushup. It kind of scares me you will be an actual trainer and you can make me do whatever you want. Insert evil laugh here.

  6. Phoebe I’m so excited for you! You jumped right into the crazy World of CrossFit and I can’t wait to see your progress.

    Thanks to everyone for your support and encouragement! Sarah and I can’t wait to come back and share what we learned at the certification.

    See you soon…

  7. Phoebe. Great qualifications!

    Thanks everyone for your support. We are so excited. I will try to not tell you everything we learned in the first 15 min of seeing you. Nicole and I will not be evil to you guys. Only evil to Tim and Mark. Muhahahahahahah.

    Danielle I can’t wait to see your pushups Monday. They are so impressive.

    See you all next week.

  8. Jane, this is what I’m thinking.

    The Cindy is Murph without the run.
    I did 15 rounds of Cindy in 1/2 hour 2 months ago, so 20 rounds will suck- but I can do it. Throw the run in and I’ll be dead, but I love killing myself with WOD.

    You can do it too!!!