My Murph 2024

27 May 2024

Bike 2K Bike Erg
-Then
5x10 Trunk
-Then
3 rds
21x Push Ups
30x Sit Ups
5x Pull Ups
Rest as needed
-Then
Bike 2K Bike Erg

Time: 34:16

RomWod

WOD & CrossFit Linchpin & Walk

23 May 2024

5x10 Trunk

4 rds
20x Push Ups
25x Sit Ups
4x Pull Ups
Rest as needed

WOD
EMOM 30 minutes
1x Power Clean & Press (103#)

Walk around yard 36:41, 2.04 mi, 17:54 min/mi no Pack

RomWod

CrossFit Linchpin

21 May 2024

5x10 Trunk

WOD
EMOM 30 minutes
1x Power Clean (143#)

Walk around yard 37:57, 2.04 mi, 18:36 min/mi no Pack

RomWod

WOD & Hike

20 May 2024

5x10 Trunk

4 rds
20x Push Ups
25x Sit Ups
4x Pull Ups
Rest as needed

Hike around yard
4 rds of:
Lap 1 no weight
Lap 1 20# sandbag
Lap 2 40# sandbag
Lap 3 60# sandbag
repeat

Time: 46:17, 2.02 miles, 22:46 min/mile

RomWod

Bike Erg

18 May 2024

Bike 10K Bike Erg 25:49, 2:34.7/1000m

RomWod

WOD & CrossFit Linchpin

17 May 2024

5x10 Trunk

3 rds
20x Push Ups
25x Sit Ups
4x Pull Ups
Rest as needed

WOD
EMOM 30 minutes
1x Power Clean & Press (102#)

RomWod

WOD & CrossFit Linchpin

15 May 2024

5x10 Trunk

3 rds
20x Push Ups
25x Sit Ups
4x Pull Ups
Rest as needed

WOD
EMOM 30 minutes
1x Power Clean (142#)

RomWod

WOD & Bike Erg

13 May 2024

5x10 Trunk

3 rds
20x Push Ups
25x Sit Ups
4x Pull Ups
Rest as needed

Bike 10K Bike Erg 24:51, 2:28.9/1000m

RomWod

KB Swings & Push Ups

12 May 2024

Warm Up: 5x10 Trunk

WOD
EMOM 20 minutes
Odd: 10 KB Swings (5/hand, 44#, Russian)
Even: 7 Push Ups

RomWod

WOD & CrossFit Linchpin

10 May 2024

5x10 Trunk

5 rds
15x Push Ups
20x Sit Ups
3x Pull Ups
Rest as needed

WOD
EMOM 30 minutes
1x Power Clean & Press (101#)

RomWod

Bike Erg

9 May 2024

Bike 10K Bike Erg 25:44, 2:34.2/1000m

RomWod

WOD & CrossFit Linchpin

7 May 2024

5x10 Trunk

5 rds
15x Push Ups
20x Sit Ups
3x Pull Ups
Rest as needed

WOD
EMOM 30 minutes
1x Power Clean (141#)

RomWod

Hike

6 May 2024

Hike (Skillman), 55:02, 3.20 miles,
17:13 min/mile, no Pack

RomWod

WOD

5 May 2024

5x10 Trunk

5 rds
15x Push Ups
20x Sit Ups
3x Pull Ups
Rest as needed

EMOM 10 minutes, 7 KB Swings (70#)

RomWod

Hike

4 May 2024

Hike (Skillman), 54:13, 3.24 miles,
16:44 min/mile, no Pack

RomWod

WOD

3 May 2024

5x10 Trunk

4 rds
15x Push Ups
20x Sit Ups
3x Pull Ups
Rest as needed

EMOM 10 minutes, 50 rope skips = 500

RomWod

CrossFit Linchpin & Walk

2 May 2024

5x10 Trunk

WOD
EMOM 30 minutes
1x Power Clean & Press (100#)

Walk around yard 39:43, 2.10 mi, 18:53 min/mi no Pack

RomWod