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Firstly, all-out push on Murph! Special props to DJ for getting 97 pull-ups! Bring the SALT!!Nextly, a relentless grind at 8am CF. (20-40-60 sec.)
KB Sit Up, Frog Leg Crunch, Combo Crunch/Crossover
Side Hurdle, Good Morning, Skater/JJ
Frog PU, Arm Hauler, Thrusts/Mtn Climbers
Lumberjacks, B-buster, Star Jump/JJ
The kicker...transitions: 400m Med Ball Run, 200m Heavy Quick Step, 3x Bear Crawl Box Drill, 400m Med Ball Run
See you tomorrow 9am for Class, Run, WOD, Run...put an end to the Madness!
7 comments:
DJ, way to go! Nice hand! Ouch! I don't think you want to get "salt" anywhere near those wounds! Good job this morning to the whole 6:30 crew. That seemed especially tough this morning. Matt, did you take the 8:00 as well?
I don't typically take time to look around to see what everyone is doing during class, mostly because I'm just trying to survive....But I did today at the 6:30 class and I must say, "I have never seen a group of people ATTACK pullups, pushups, and squats, like that. That was damn inspiring."
What a bunch of full-fanatic-freaks. Glad I'm part of it........;)
Along those same lines Johnnie, I don't usually focus on the music. But today I did, and I'm sure the blaring of ACDC was pushing us all to new ass-kicking heights!
Shout out to Dan's guilty conscience, who wouldn't let him go back to sleep at 6:20! B/c there might have been a real ass-kickin then!
Always grateful other ladies show for these: Sam, Jamie, Cintron. Nice work!
thanks for the shout out DJ, way to crush those pullups!
on another note, as this was my 2nd time battling murph, i thought i'd beaten the "QOMS" as i like to call it, quick onset muscle soreness when i was able to leave my house for brunch at 1030. BUT i was wrong; when i returned at 130, i sat down on the couch and have only moved throughout the living room and kitchen.
Murph always wins.
I agree. The music helped keep me going. Nothing like some early morning heavy metal to get the blood pumping.
Music? What Music? I faintly remember a ringing in my ears, but no music!
Hats Off to the Gents on this one as well. Murph at 0630 (or in my case, 0632) is quite an accomplishment.
Many thanks to "March Madness Matt" for putting this together and helping us through! And special Kudos also to Matt for smoking Murph and sticking around to complete CF circuits at 8!!! I'm sure Johnny has a cookie for you.
Holy Crap Jan! 97 freakin pullups?! You're my hero!!! Way to go!
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