WOD Saturday 15/1/2011


1.6km Run
100 Pull-ups
200 Push-ups
300 Squats
1.6km Run

For time.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a 1km run. If you’ve got a 10kg vest or body armor, wear it.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

9 Comments on “WOD Saturday 15/1/2011

  1. My first week at crossfit is done and dusted.. I can’t move this morning but still feel great. Just want to say a big thank-you to everyone for making me feel so welcome. The encouragement and support you get off everyone is unbelievable. Think I am very well on my way to becoming addicted. :)

    • Great to hear Casie – we love that this is such a wonderful CF4551 family and that you feel so welcome – look forward to doing many many WOD’s with you.

  2. It’s now 10 o’clock and I have only just got my breath back, great effort from everyone thismorning!! Special thanks to Gill for keeping her pinky promise, u rock! :)

  3. Yep, not a fan of murph!!!! But it’s behind me now, I can get on with my weekend! Thanks everyone for a fab night last night, and to the fab quizz master – you did an awesome job!

  4. 7am
    Meagan 36.10 (7rds) Welcome
    Tanya 56.42
    Gillian 51.26 (mod)
    Karen 53.17
    Brucey 47.15 rxd
    Mel 1.02.32

    Team “Murph”
    Lynda 43.27
    Ali 43.27

  5. A great start Casie, great to have u on board. Look forward to seeing your progress with Crossfit!!

  6. yes CrossFit 4551 is such a supportive environment… Good onya For joining Case its only taken u forever (haha).ONWARDS AND UPWARDS MY FRIEND… ITS ON :)

  7. Both Ali and I had to have a nap when we got home. That was exhausting this morning and especially after last night.