7 mile ruck with 40 lbs

240524 (comments broken):

Rx’d:  17:00

10 Rounds For Time:

Beginner Scaled

4 Deadlifts 45lbs
3 Hand Power Snatches 45lbs
2 Overhead Squats 45lbs

Time cap @ 10 minutes

Completed as RXed @ 9:10

Walk 1600 meters
Run 400 meters
Walk 1200 meters

Completed

5/23/2024  -  M / 5'7 / 21 / 195 

*6 WEEK MURPH TRAINING - Week 6/6 - Workout 4/5* 

(Pre WOD Mobility with GOWOD mobile app) 

- 100 single unders  

AMRAP 10 MIN (with 8lb vest) 
2-4-6-8 … etc. 
Box jump-overs (20 inch box) 
Burpees 

ROUNDS COMPLETED 
2/4/6/8/10/12/14/ 16 box jumps & 8 burpees 

4 sets (with 8lb vest) 
:20 air squats 
:10 rest 

- 15 min run 

(Post WOD Mobility with GOWOD mobile app) 

When I started Crossfit 5 years ago(looking to fit on my tuxedo), I did my test class on a Thursday and my official first class on a Monday. Guess what? That was the Monday of the Murph!! I almost die that first day. Last year I did 20 rounds of Cindy on 52:14. This year the target is doing it in less that 45:00 minutes and RX. 

Yesterdays today, 
65lbs 12:03 
Hard and my shoulders sore bad from thrusters

Yesterdays today, 
65lbs 12:03 
Hard and my shoulders sore bad from thrusters

I've done Murph twice and it's really cool and challenging🤩