Air Squat | My Daily Near Death Experience

Crossfit Vancouver Murph

Murph:

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

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“Murph”

I swear Tim has a sadistic streak in him. The posted WOD for Thursday was:

For time:
21 HSPU
6 hang squat cleans 95/65#
15 HSPU
9 hang squat cleans
9 HSPU
15 hang squat cleans
6 HSPU
21 hang squat cleans

I was all psyched up to do handstand push ups and hang squat cleans. But, the 5:30 class had a surprise waiting for us:

“Murph”

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120 Kettlebell Snatches (ouch!)

Today’s workout:

3 rounds for time:

Round 1
20 Kettlebell snatch each arm @53lbs/24kg
30 pull-ups
50 air squats

Round 2
3 rounds for time of:
20 Kettlebell snatch each arm @53lbs/24kg
30 jumping pull-ups (muscle fatigue is setting in)
50 air squats

Round 3
3 rounds for time of:
20 Kettlebell snatch each arm @53lbs/24kg
30 jumping pull-ups
50 air squats

Time
23:46

The combination of kettlebell snatches and pull ups really stresses [...]

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Kettlebell workout

24kg/53lb kettlebell:
30 swings each arm
60 squats
20 snatches each arm
40 squats
15 jerk
30 squats

Time: 12:14

The kettlebell started getting really heavy about halfway through.

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December’s Challenge
It’s on!!! We are going to do the workout for this month’s challenge from CrossFit Verve. Here’s the workout:
300 pull-ups
400 push-ups
500 sit-ups
600 squats
Work will be done by 4 man teams
Only 2 people may work at one time
——————

My group consisted of myself, James, Betsy, and Todd. We Started with push ups, taking turns doing 5 push [...]

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Crossfit Vancouver Murph

“Murph”

120 Kettlebell Snatches (ouch!)

Kettlebell workout

December Challenge

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