Tuesday, 04 Jan, 2011

Posted by Mandee on January 3, 2011   |   27 Comments

5 minutes of med-ball toss, then 3 minutes of “Cindy”.



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.

Compare to 100317.

To sign-up for the event shown above, please fill out this form: ( Signup sheet )  and take it to your coach at your next class. ANYONE can participate, even beginner and unexperienced athletes still working on things like their first pull-up will have a place in the competition, going head to head with their peers from CrossFit Impulse! We were lucky enough to win the coin-toss and the event will be hosted at our box, so get training hard and reserve the 29th to be a part of our Affiliate team!

27 responses to “Tuesday, 04 Jan, 2011”

  1. Kerri says:

    Love the box to box competition idea!!

    It’s always a great time when fellow Firebreathers gather and enter the ‘pain cave’ together!!! Looking forward to it!

  2. Tye says:

    34:34 RX’d

    Justin killed it with a 20# vest, I thought he was gonna catch me during the 20 rounds of Cindy.

  3. Daniel Fanning says:

    Really looking forward to this, and actually meeting some of you guys other than just pics on a website or posted Wod times. This should be a great time!

  4. Tye says:

    Congrats to Russell on winning the December WOD series for Again Faster. Awesome Work!

  5. Brian says:

    Jan 29th will be my 1yr anniversary as a Crossfit athlete, and with so many friends at CFI and CFHSV I am really looking forward to this friendly competition. It will be a great way for me to celebrate this milestone.

  6. Justin says:

    38:13 with 20# vest

  7. Kyle Mosier says:

    44:47 as rx’d. My squats have slowed down considerably since I pulled my hip flexor. If it weren’t for that, I would have been much faster.

  8. Ben Jarrell says:

    I have a few friends over at Impulse so this should be fun!

    What is the scale on today’s WOD? I wasn’t scheduled to come today but I know running is an area where I need to improve.

  9. Dean says:

    (un)fortunately today is a rest day so im gonna miss doing Murph, but i’m def going to be there for the throwdown! Also, me and a bud from Auburn are thinking about a CrossFit road trip where we hit as many boxes as we can in a week around late July. If anyone would like to join us you’re more than welcome!

  10. Penelope says:

    44:49 (rx’d); Awesome work in the 6am today!

  11. Kristi Simmons says:

    I just had to post this: http://shine.yahoo.com/event/newyear/hot-fitness-trends-for-2011-2429012/

    I actually remember a time not so long ago (Pre Kool Aid sip of course) that I would’ve been jumping all over things such as the Power Plate just to try the newest thing for weight loss, accompanied of course with the soup diet.

    Thank God I drank that Kool Aid!

  12. RyanP says:

    42:01 rx’d

    Anyone interested in joining The American Outlaws? Check out the site, http://www.theamericanoutlaws.com
    We will be the official HSV chapter to support the U.S. National Soccer Team. Basically, we’ll have viewing parties, hopefully at the Nook. So, if you keep up with soccer and are like me, i.e. watch games by yourself or with a select few friends, join AO and lets create the environment soccer deserves.

  13. katieg says:

    47:19 as this (pr)

    You must be doing Murph when running in a tank top when its 35* feels GOOD (all the while dodging cars) Haha… first time FINISHING this!

  14. Patrick says:

    Rx’d 39:12

  15. Scott says:

    Rx’d 39:29

  16. Kerri says:

    58:02 rx’ed.

    The last time I did this, I stopped at 38:32 (not sure what the cut-off was), with 1 mile + 14 rds (of Cindy) done. Tonight I had that completed in roughly 34 minutes..So, even though today is the first time I finished the whole WOD, I had a 4 minute PR at 1 mile + 14 rds.

    First time being able to finish…obviously wouldn’t have per the cut-off, but, VERY appreciative that we were all encouraged to get to the end of Murph!! Compared to 20 rounds of Cindy, the runs were ‘refreshing’….

  17. Lindsey says:

    42:38 as Rxed… kicked my butt, i’m taking today off!

  18. stacey says:


    Rowed 800 meters instead of running a mile at the beginning and end of Murph. Ring rows instead of Pullups, 100 Push ups instead of 200 bc I did something funky to my shoulder Monday. still took me forever…..

  19. Paul Pepe says:

    37:25 Rx’d at the 11:30 class. PR by 22 min. To be fair the last time I did Murph was at xFit Impulse with a 20# vest and it was 90 degrees in the shade. Murph sucks a lot less without the vest and the heat…. Great job Justin and Dennis.