"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.
Kristina resting between KB front squats.
CrossFit TriAthlete gets Faster-And a Life -by Karl MacPhee
Karl MacPhee was a competitive triathlete from Edmonton, Alberta (Canada). He trained in the typical high volume manner common to long distance events. It worked, to a point, and was faster. One of the great costs, though, was the amount of time he spent training, and how that cut into his family and social lives. After discovered the CrossFit.com website, that all changed:
Within the first six months of training with the CrossFit principles, I gained about 15 pounds and was back to a respectable 170 pounds. Now, I should also mention that I quit swimming altogether, stopped the two weekly cycling sessions with my club, and only ran to work, rather than running on the weekend. So my cardio or LSD training consisted of cycling to work 3-4 times per week, and running to work once a week.
To his surprise, he got even faster.
This marked the first time that I qualified for the Worlds, and was also my fastest time on this course. One month later, in Kelowna, BC for one more pre-Worlds race, I improved my time and overall standings with a PR of 2:16. Adding to the triumph was the fact that I was able to celebrate it better; instead of my normal post-race headaches and lethargy, my post-race recovery was so good that I actually enjoyed the remainder of the day.
And, he has epilepsy.
The CrossFit community is full of people just like me, who have had to overcome a disability, or disease, or illness, as well as the line-up of people who get in the way. Just as we see from the CrossFit Journal articles featuring Kyle Maynard, who was born a congenital amputee and overcame his situation to compete at the State level in wrestling, I don’t feel as though I have a disease or disability; I have a card that has been dealt to me, and I must play it. The CrossFit community is a place of like-minded people who have all played their own cards, and in doing so have been creating a stronger world, one person at a time.
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