Amateur Day

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UPCOMING ELEMENTS WORKSHOPS:

#21 (in Williamsburg, BK) Mon/Wed @ 8pm, starts March 29 (1/2 the Manhattan price = $150)

Wednesday 100317

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile 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.

Post time to comments.

Compare to 090317.

CFBK Strength Preference: CF Football
Rest Day.

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209 Comments

Hey everyone-

if you would, please submit a quick review on Yelp; apparently someone did not receive the greatest customer service experience with us, so your positive reviews would do much to offset that.

Thanks.

Back Squat 5x3: 185#

Murph (no vest): 43:18

Ouch.

Hopefully anybody who reads the review will dismiss it for what it is, a knee-jerk reaction written by someone who has never attended a class and knows absolutely nothing about the gym.

If a passerby complains that the trainer on hand seemed too distracted to chat, that's something I can live with. The fact remains that we have no dedicated sales staff and rely on our results and our members' enthusiasm. I hope I'm not being complacent here, but the trainer's top priority should be focusing his/her attention on the people in the class. If you can't understand that, then CF isn't for you.

-----

Since I'm starting a lifting bias program today, I decided to create a scaled-down analogue to today's WOD.
4 RFT
400 m run
25 burpee pull ups
25:27 (if I didn't miscount 4 burpee pull ups in round 3)
25:54 (with 4 make-up burpee pull ups at the end)

My conservative estimate for this was 25 minutes. I didn't realize how strenuous it was jumping to the bar (~7'10").
This was only about 5 minutes shorter than my last unvested Murph time.
Thank goodness I had the restaint not to do 800 m runs and a total of 150 burpee pull ups.

Also, be aware that Yelp has a reputation for managing and removing bad reviews when you advertise with them.

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@CFSydney

First Murph ever

No weight vest, 1:00:00 (there was a timer malfunction so that's not 100% accurate) and I didn't partition it.

First run was ~6:35, finished PUs at about the 20min mark, was in the last 1/4(?) of push ups at the 45min mark.

Pullups: Did first two sets as 10s, then 5s
Pushups: Did 5s for the first 100 then 3s
Squats: Did 10s and 15s (should've pushed harder)
Run: Put one foot in front of the other.

squat cleans: 205x3, 225x3, 225x3, 225x3
deadlifts: 225x5, 315x5
snatch grip deadlifts: 225x5, 315x5

Heavy Helen (2 pood bell & 20 lb vest)
12:16 i think - brain was a bit foggy when done, need to double check the board tomorrow.

1/2 Murph with 21# Weighted vest. Partitioned 5 Pull-ups, 5 push-ups, 15 air squats, 5 pushups.

20:46.

Wierdly scaled Murph.

1 mile run with 15# weight vest
50 pull ups
100 push ups
300 squats
1 mile run with 15# weight vest

40:03

Glad I managed that many push ups with my funky wrist.

Murph in 47:30
Without vest + ring push-ups due to wrist injury.
Ended up doing the push-ups from my knees after at most 10 rounds.
Glad to have finished.

I did this a day late. It was my first Murph and I did it Rx with vest.

I messed up the watch, but I took about 42 or 43 minutes. My rep scheme was, as recommended by Jeff, 5 pull ups, 5 push ups, 15 squats, 5 push ups. I did all unbroken. Stoked.

1/2 murph
27:03
pullups with blue/ black band
knee push ups.

SWOD: Power Cleans - Worked up to 205x3, but they were not clicking. Dropped down and worked on form.

WOD: Bit Mike's idea and did a heavy Helen. 2 pd kb, 20# vest. 16:08.

back squatted according to Wendler 5/3/1, week 1
5 reps: 120, 145, 170, 195, 220
Realized that the last set is supposed to be 5+, so I made up the last set in Manhattan with 225 for 10 reps. I've done 225# x 20 before, but since I didn't want to go through that pain again, I capped myself at 10 reps.

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