WOD: Friday

by | Jan 3, 2013 | CF42s Workout of the Day | 6 comments

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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6 Comments

  1. Luke Cripps on January 4, 2013 at 14:15

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

  2. Anna on January 4, 2013 at 17:03

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

    • Jak on January 4, 2013 at 17:36

      Awesome!!!!!!!

    • Timmy R on January 4, 2013 at 18:33

      Fantastic news! Congratulations guys!

  3. Naz on January 4, 2013 at 19:27

    Congratulations! 😀

  4. Dee on January 4, 2013 at 21:29

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