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CrossFit Cape Cod Saturday May 23rd

20
May
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13 Comments
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CrossFit Cape Cod Saturday May 23rd

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.

13 Responses

  1. Kelly Cook

    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

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

  5. jonathan miles

    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.

  6. Mase

    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!!!

  9. Dorene Goldstein

    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!

  11. Caroline

    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.