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07.05.2010-Monday-Day 1 (Happy Birthday DP!)

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IMG01483 IMG01488 IMG01490 
 "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.

P7040023 P7040020 P7040022 
 or

P7040018 P7040021 P7040017 
Mini "Murph"

For time:

800 meter run

50 pull-ups

100 push-ups

150 squats

800 meter run

(same format as "Murph")

002 003 001 004 
 

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0 thoughts on “07.05.2010-Monday-Day 1 (Happy Birthday DP!)”

  8. J9

    Word to the wise: this is NOT a quick one-please plan accordingly!
    We will also offer a MINI-MURPH for those that would only like to do half the WOD.
    DP-
    This one plays to your strengths and the double vest is our bday gift to you. You have made incredible progress since the first day you stepped into the cold O’RedShed in your infamous grey sweats.
    Last done 3/20/09, DP was not even kipping his pull-ups yet. And BF’s name was on the board as well (where are you, BF?).
    This is one of my favorites and am sorry to miss out on the fun.
    Who has a sub-35 minute in them?
    Save your hands as more pull-ups are in store for later this week!
    Rock On!

  9. J9

    Word to the wise: this is NOT a quick one-please plan accordingly!
    We will also offer a MINI-MURPH for those that would only like to do half the WOD.
    DP-
    This one plays to your strengths and the double vest is our bday gift to you. You have made incredible progress since the first day you stepped into the cold O’RedShed in your infamous grey sweats.
    Last done 3/20/09, DP was not even kipping his pull-ups yet. And BF’s name was on the board as well (where are you, BF?).
    This is one of my favorites and am sorry to miss out on the fun.
    Who has a sub-35 minute in them?
    Save your hands as more pull-ups are in store for later this week!
    Rock On!

  10. J9

    Word to the wise: this is NOT a quick one-please plan accordingly!
    We will also offer a MINI-MURPH for those that would only like to do half the WOD.
    DP-
    This one plays to your strengths and the double vest is our bday gift to you. You have made incredible progress since the first day you stepped into the cold O’RedShed in your infamous grey sweats.
    Last done 3/20/09, DP was not even kipping his pull-ups yet. And BF’s name was on the board as well (where are you, BF?).
    This is one of my favorites and am sorry to miss out on the fun.
    Who has a sub-35 minute in them?
    Save your hands as more pull-ups are in store for later this week!
    Rock On!

  11. J9

    Word to the wise: this is NOT a quick one-please plan accordingly!
    We will also offer a MINI-MURPH for those that would only like to do half the WOD.
    DP-
    This one plays to your strengths and the double vest is our bday gift to you. You have made incredible progress since the first day you stepped into the cold O’RedShed in your infamous grey sweats.
    Last done 3/20/09, DP was not even kipping his pull-ups yet. And BF’s name was on the board as well (where are you, BF?).
    This is one of my favorites and am sorry to miss out on the fun.
    Who has a sub-35 minute in them?
    Save your hands as more pull-ups are in store for later this week!
    Rock On!

  12. J9

    Word to the wise: this is NOT a quick one-please plan accordingly!
    We will also offer a MINI-MURPH for those that would only like to do half the WOD.
    DP-
    This one plays to your strengths and the double vest is our bday gift to you. You have made incredible progress since the first day you stepped into the cold O’RedShed in your infamous grey sweats.
    Last done 3/20/09, DP was not even kipping his pull-ups yet. And BF’s name was on the board as well (where are you, BF?).
    This is one of my favorites and am sorry to miss out on the fun.
    Who has a sub-35 minute in them?
    Save your hands as more pull-ups are in store for later this week!
    Rock On!

  13. J9

    Word to the wise: this is NOT a quick one-please plan accordingly!
    We will also offer a MINI-MURPH for those that would only like to do half the WOD.
    DP-
    This one plays to your strengths and the double vest is our bday gift to you. You have made incredible progress since the first day you stepped into the cold O’RedShed in your infamous grey sweats.
    Last done 3/20/09, DP was not even kipping his pull-ups yet. And BF’s name was on the board as well (where are you, BF?).
    This is one of my favorites and am sorry to miss out on the fun.
    Who has a sub-35 minute in them?
    Save your hands as more pull-ups are in store for later this week!
    Rock On!

  14. J9

    Word to the wise: this is NOT a quick one-please plan accordingly!
    We will also offer a MINI-MURPH for those that would only like to do half the WOD.
    DP-
    This one plays to your strengths and the double vest is our bday gift to you. You have made incredible progress since the first day you stepped into the cold O’RedShed in your infamous grey sweats.
    Last done 3/20/09, DP was not even kipping his pull-ups yet. And BF’s name was on the board as well (where are you, BF?).
    This is one of my favorites and am sorry to miss out on the fun.
    Who has a sub-35 minute in them?
    Save your hands as more pull-ups are in store for later this week!
    Rock On!

  64. Pat

    mini murph modified:
    Bryan-26:42
    Josh-40:07
    mini murph rx’d:
    Jim-19:13
    Jeff-23:34
    Murph rx’d:
    Lily-51:05
    Charlie-52:27
    Deb-57:47
    Brandon-45:21
    Lou-48:35
    Brendan-34:40
    Gavin-45:35
    Adam-55:50
    CKL-58:42
    JoeB-36:47
    McCoy-50:13
    scaled up:
    DP-41:40, vestedx2
    Kevin-38:00

  65. Pat

    mini murph modified:
    Bryan-26:42
    Josh-40:07
    mini murph rx’d:
    Jim-19:13
    Jeff-23:34
    Murph rx’d:
    Lily-51:05
    Charlie-52:27
    Deb-57:47
    Brandon-45:21
    Lou-48:35
    Brendan-34:40
    Gavin-45:35
    Adam-55:50
    CKL-58:42
    JoeB-36:47
    McCoy-50:13
    scaled up:
    DP-41:40, vestedx2
    Kevin-38:00

  66. Pat

    mini murph modified:
    Bryan-26:42
    Josh-40:07
    mini murph rx’d:
    Jim-19:13
    Jeff-23:34
    Murph rx’d:
    Lily-51:05
    Charlie-52:27
    Deb-57:47
    Brandon-45:21
    Lou-48:35
    Brendan-34:40
    Gavin-45:35
    Adam-55:50
    CKL-58:42
    JoeB-36:47
    McCoy-50:13
    scaled up:
    DP-41:40, vestedx2
    Kevin-38:00

  67. Pat

    mini murph modified:
    Bryan-26:42
    Josh-40:07
    mini murph rx’d:
    Jim-19:13
    Jeff-23:34
    Murph rx’d:
    Lily-51:05
    Charlie-52:27
    Deb-57:47
    Brandon-45:21
    Lou-48:35
    Brendan-34:40
    Gavin-45:35
    Adam-55:50
    CKL-58:42
    JoeB-36:47
    McCoy-50:13
    scaled up:
    DP-41:40, vestedx2
    Kevin-38:00

  68. Pat

    mini murph modified:
    Bryan-26:42
    Josh-40:07
    mini murph rx’d:
    Jim-19:13
    Jeff-23:34
    Murph rx’d:
    Lily-51:05
    Charlie-52:27
    Deb-57:47
    Brandon-45:21
    Lou-48:35
    Brendan-34:40
    Gavin-45:35
    Adam-55:50
    CKL-58:42
    JoeB-36:47
    McCoy-50:13
    scaled up:
    DP-41:40, vestedx2
    Kevin-38:00

  69. Pat

    mini murph modified:
    Bryan-26:42
    Josh-40:07
    mini murph rx’d:
    Jim-19:13
    Jeff-23:34
    Murph rx’d:
    Lily-51:05
    Charlie-52:27
    Deb-57:47
    Brandon-45:21
    Lou-48:35
    Brendan-34:40
    Gavin-45:35
    Adam-55:50
    CKL-58:42
    JoeB-36:47
    McCoy-50:13
    scaled up:
    DP-41:40, vestedx2
    Kevin-38:00

  70. Pat

    mini murph modified:
    Bryan-26:42
    Josh-40:07
    mini murph rx’d:
    Jim-19:13
    Jeff-23:34
    Murph rx’d:
    Lily-51:05
    Charlie-52:27
    Deb-57:47
    Brandon-45:21
    Lou-48:35
    Brendan-34:40
    Gavin-45:35
    Adam-55:50
    CKL-58:42
    JoeB-36:47
    McCoy-50:13
    scaled up:
    DP-41:40, vestedx2
    Kevin-38:00

  78. Keith and Adriana

    Wow, we already feel out of shape just reading this! We begin our push-up regimen tomorrow and we’ll be trying to keep up as possible. Can’t wait to see everyone after August 20. God bless you all from Romania!

  79. Keith and Adriana

    Wow, we already feel out of shape just reading this! We begin our push-up regimen tomorrow and we’ll be trying to keep up as possible. Can’t wait to see everyone after August 20. God bless you all from Romania!

  80. Keith and Adriana

    Wow, we already feel out of shape just reading this! We begin our push-up regimen tomorrow and we’ll be trying to keep up as possible. Can’t wait to see everyone after August 20. God bless you all from Romania!

  81. Keith and Adriana

    Wow, we already feel out of shape just reading this! We begin our push-up regimen tomorrow and we’ll be trying to keep up as possible. Can’t wait to see everyone after August 20. God bless you all from Romania!

  82. Keith and Adriana

    Wow, we already feel out of shape just reading this! We begin our push-up regimen tomorrow and we’ll be trying to keep up as possible. Can’t wait to see everyone after August 20. God bless you all from Romania!

  83. Keith and Adriana

    Wow, we already feel out of shape just reading this! We begin our push-up regimen tomorrow and we’ll be trying to keep up as possible. Can’t wait to see everyone after August 20. God bless you all from Romania!

  84. Keith and Adriana

    Wow, we already feel out of shape just reading this! We begin our push-up regimen tomorrow and we’ll be trying to keep up as possible. Can’t wait to see everyone after August 20. God bless you all from Romania!

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