MURPH:
1 mi. Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mi. Run
MINI MURPH:
3-Laps Around Bldg.
75 Pull Ups
150 Push Ups
200 Squats
3-Laps Around Bldg.
MICRO MURPH:
1-Lap Around Bldg.
35 Pull Ups
75 Push Ups
100 Squats
1-Lap Around Bldg.
1 mi. Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mi. Run
MINI MURPH:
3-Laps Around Bldg.
75 Pull Ups
150 Push Ups
200 Squats
3-Laps Around Bldg.
MICRO MURPH:
1-Lap Around Bldg.
35 Pull Ups
75 Push Ups
100 Squats
1-Lap Around Bldg.
BIG D's 500lb. Deadlift
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6 comments:
Julie's fri food log:
meal1:protein shake(8oz h2o,1/2 c blueberries,1 scoop pp),1-16 oz h2o,10 almonds
meal2:1/2 chicken breast,8 grape tomatos,2 black coffee,1-16oz h2o
meal3:protein shake(8oz h2o,1scoop pp)1/2 peach,raw vegetables,2-16oz h2o
meal4:protein shake(8oz h2o,1scoop pp,1/2 c blueberries,1tsp pb)1-16oz h2o
meal5:2 eggs,4 stalks of celery,1tbsp pb,2-16oz h2o
meal6:protein shake(8oz h2o,1sccop pp),1black coffee,1-16oz h2o
meal7:4oz turkey burger,1/4 c cottage cheese,1c broccoli,salad,2-16oz h2o
Julie's contin.
I forgot to put the activity.
Deadlift workout with Danny
janet's friday food log
7:00 be true shake,coffee,cream
1030: 2 eggs, 2 bacon
1:45 1/2cup cottage cheese,4 oz lamb, cup of grapes
330 1/2banana with PB, 1/2 cup grapes
7:00chickenthign,1/2sweetpotatoe iwith butter,geenpeasaa
about a liter of water''
actitiy was deadlifts wiht Danny.pp
Not as much water today..willwork on that.
Murph Scores:
Julie 53:22
Justin 57:02
Efrain 46:55
Josh 53:08
Ellen 42:53 Mini Murph
Lindsay 46:50
Arthur 26:40 Micro Murph
Jeremy--
Huge congrats to you and Big D!
Dedicated athlete & coach!
Nice work!
Frank
CrossFit Gulf Coast
Thanks Frank. We're in the process of training him for the RAW United Powerlifting Nationals in Dec.
Wish us luck.
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