The Murph Challenge/Ridge Run/Memorial Day

[youtube http://www.youtube.com/watch?v=2F76bRUSmYM&w=560&h=315] [youtube http://www.youtube.com/watch?v=hEVDNZg33FE&w=560&h=315]

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Monday May 26, 2014

Best of luck to all our athletes competing in the Ridge Run this morning.

Shortened schedule today.  No early am classes/No pm classes/No CrossFit Kids We will open up at 8:00am for warm ups. We will run first heat at 9:00am.  We will run heats throughout the morning until everyone has an opportunity to perform the WOD. There will be a grill on hand and we will be cooking burgers and chicken breasts.  bring something if you want to throw it on the grill or bring something to drink. We will have everything here but feel free to bring what you like.

"The Murph Challenge" 1 mile Run 100 Pull Ups 200 Push Ups 300 Air Squats 1 mile Run. **20# vest or body armor**

After the mile run, you may break up the pull ups, push ups and air squats how ever you need/want.  Time ends at the return of the last mile run.  The mile is down Fairfield to 115th St and back.

Warm Up: 3 Rounds 10 GHD Sit Ups 10 GHD Back Extensions 10 Burpees 10 Squat Tuck Jumps 10 Mountain Climbers 10 KB SDHP

Saturday Vic 34:10

Sunday Carlos-vest-64:59

7:00 Mittens (Sam) 40#/1:01:08 Edgar 1:21:55 Gonzo 57:27 CMB 20#/1:06:46

8:45 Jackie 14#/1:00:56 Maria 55:04 Dan C 48:33 Freddy 40#/1:02:33 Dave G 58:17 Wendy 1:01:33 Bill 20#/1:23:25 Dan B 42:29 John Mc 20#/1:00:57 Dan M 55:46

9:30 9-Lives 30#/53:42 Matt S 47:04 Adrian 1:02:07 Joe N 1:28:39 Felipe 51:00 Beetle 20#/50:20 Angie 1:11:00 Meghan 59:18 MKC 54:12 Dawn 64:18

10:30 Joe P 44:44 Curtis 23#/53:14 Shelby 68:20 Megan 68:20 Pat F 68:20 Christine 49:49 Tricia 1:08:46 Lori 55:11 Shit Break 20#/1:00:40 Mel 1:21:29 Jon 54:51 Chuck 20#+10k run/46:17

11:30 Jess D. 49:38 Jenny N. 69:26 Katie N. 52:16 Jess W. 75:54 Reese (1/2) 24:24 Meaghan 68:19 Ashley 20#+15k run/53:23 Zaira 54:37 Barb 67:27 Chelsea 63:35 Jesse 20#/63:34 Dave M. 20#+15k run/68:31

12:30 Matt 68:10 Julie 50:17 Malopy 23#/54:50