WEDNESDAY 100317

"Murph"

Remember that the "Hero" WODS are a tribute to a fallen soldier.  They are more of a test than a conditioning routine.  As such it has been presented in an Rx'd as well as scaled versions below.

For time:

As Rx / Scaled Intermediate / Scaled Beginner

1 mile/800 m/400 m Run
100/50/25 Pull-ups
200/100/50 Push-ups
300/200/100 Squats
1 mile/800 m/400 m Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

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Isaiah Ybarra, CrossFit Cherry Point.

Owen Franks from the New Zealand All Blacks trains with Mike Burgener, a CrossFit Journal preview video [wmv] [mov]

"Dead Man's Row" - Event 1 from the 2010 CrossFit Games Central and South Texas Sectional - video [wmv] [mov]

Russell Berger snatches 200lbs (at a body weight of 147lbs) - video [wmv] [mov]

"The courageous struggle for a noble cause is success in itself."
- John Wooden, legendary American basketball player and coach (b. 1910)

Posted by lauren at 5:00 PM | Comments (588)