CrossFit 42 South

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  • World Class Fitness in 100 words:

    "Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports".
    - Copyright Greg Glassman

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WOD: Friday

Check the story of Navy Lieutenant Michael Murphy here.

“Murph”
For time:
1.6 km run
100 Pull-ups
200 Push-ups
300 Squats
1.6 km run

OR

“Half Murph”
For time:
Run 800m
50 Pull-ups
100 Push-ups
150 Squats
Run 800m

Partition the pull-ups, push-ups, and squats as needed. If you’ve got a 10kg vest or body armor, wear it.
Post time to comments.

Compare to last time here.

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This entry was posted on Thursday, January 3rd, 2013 at 7:02 pm and is filed under CF42s Workout of the Day. You can follow any responses to this entry through the RSS 2.0 feed. Both comments and pings are currently closed.

6 Responses to “WOD: Friday”

  1. Luke Cripps says:
    January 4, 2013 at 2:15 pm

    Tabata Mashup:
    Burpees – 5
    Push-ups – 9
    Squats – 15
    Sit-ups – 12

  2. Anna says:
    January 4, 2013 at 5:03 pm

    CONGRATS TO DW, ALLI AND RUBY WHO TODAY WELCOMED A LITTLE GIRL – POPPY MAY. LOVE TO YOU ALL – ANNA AND RUSS XXXX

  3. Naz says:
    January 4, 2013 at 7:27 pm

    Congratulations! :D

  4. Dee says:
    January 4, 2013 at 9:29 pm

    Virg hm. Sub kb pullups – 18.40
    Dee hm . Sub kb pullups – 16.40