25:53

29:40 RX

M/41/5’9”/195#

5km in 19 minutes.

32:05

60 yo w m 5'5" 140lbs

3hr off trail hike with 15lb pack and trekking poles step grades up and down with flat and in between

25:10 Rx'd (not a PR)

on the treadmeal 7.5km/h

20:49 PR, previous was 22:30
m/39/5’10”/195

29’07”

4/27/24
M/61/5'10/202

6K ROW
4,440 COMPLETED IN 20 MINS, 1,560 METERS REMAINED, DANG IT!!!!
WINDED BUT FELT LIKE I HELD BACK, THOUGHT ABOUT THE DISTANCE,PACE TOO MUCH , ALSO FELT I COULDVE WENT HARDER AFTERWARDS

3379 M 20 min

Holly 

28:31

Matt

33:41

Beginner option-20 minutes of rowing-3,650 meters.

20:10 treadmill 

made up on rest day 240425. 

ran outside on Struble trail. 

23:50. 

23 min

F/40/5'4"/151#
Completed 4/14/24 
26:13-outdoor loop in neighborhood with a few small hills

Accidentally went 5,320km… thought a 5k was 3.2 miles. Outside, many hills. 

27:49

20:39 4.5km

25:20 

ran w/Nook 

Felt Great!

Assault AirRunner
28:53

22:07

M/58yrs/83kg/178cm

RX - 23:40  #parkrun every Saturday :-)

M/58yrs/83kg/178cm

RX - 23:40  #parkrun every Saturday :-)

31:03 Rx. I still hate running

26:01 Rx

25:17 RX

42:39  with 20# vest

Rx   20:54

20 min run 
1.76 miles 

Rx 43:34

5 km 28:13 on tread mill

Subbed
20 min row
189 cal/3639m
Took a couple days off from mainsite.....

Approximately 2400m in 20 min.

Street running sounded too boring after all the weekend fun. I did a 7~8km trail run through the local woods. I had to stop a few times and reroute because of trail maintenance projects, probably logged 50min altogether? Far from a PR due to Regionals fatigue as well as the stops/starts.

Rx
25:00

Far off my PR.  Last logged 5k run was 22:49 in 2021 but I know I did at least a couple others since.  I just wanted to get it done today since the last time it was programmed I did a swim/run combo.  I just don't run distances like I did before my last lower back injury and it shows.

M / 5’7 / 21 / 195 

* 6 WEEK MURPH TRAINING - Week 2 | Day 2 *
(I had to jump to week 2 cause I started a week late, but I survived todays workout 😅)

Intermediate
AMRAP Rounds for 10 minutes 
10 dumbbell front squats (15/25 lb)
20 alternating dumbbell power snatches
* Use two dumbbells for the front squats and one dumbbell for the snatches * 

Rounds Completed - 5 and a half 

Skill Work
4 sets:
1. 500-meter row (1:58 | 1:46 | 1:51 | 1:48) 
– Rest 2:00 between sets 

*BW Movements*
a. Band Quad sit backs 3x8-10
a. 1 leg calf raises 3x18-20
b. BW Push Ups Hamstring Curls 3x8-10
b. KB Tibialis Raises 3x20-25 10lbs 

Same very hilly trail: 43:23 vs

Kevin Owen
August 4th, 2023 at 12:30 pm
Commented on: 230804
Beginner: 43:18 for very hilly 5k trail run, last run 8/5/21 in 39:56. Happy!

m/67/5’10”/171

RX

34:17

For time:
375 Cal Echo Bike 
18.53Km 60 Av Cadence then pushed to over 70 for the last 24 Cal.
TT: 30:34

5K PR - 25:29 on 4.16.24

M/49/77kg

3600m @ 20:00 min mark 

5000m @ 28:43 min personal best 

19:47 5k row

Globo wod: As rxed. If you are using a conventional treadmill use a slight incline.  Sub 6k row or 330 calories assault or echo bike if running isn't an option due to weather or other factors.  

M-42/178/77kg

Day 2 week 1 Murph training program

Rx’d 11’ 23’’

Rx’d 19:20

Row
22:07

Rx: 32:32 on a hilly forest road @ 7000+ ft. New to CrossFit here so no logs yet! Hey ya’ll! 

male. 38yr
5k air runner (machine wouldn't show miles)
21:03 Rx

Rx 24:26

I felt like rucking today. 5k in 44:10 with #40 ruck

Yay! A wod I can do as prescribed! ;)

Rx 29:48

M/49/6'2/185#

Sub'd with 6250m row
24:44
Compare to with same row in 24:50

Athlete 1
63” 171lb

Rx’d

Score:
20:09

M/52/195/5’10”

Murph warmup. 2.4miles w 20# vest. 22:20 (~9:15 pace). First run of season w vest. Not too bad. 

Rx:
24:31

Beginner option:
On a 20-minute clock for distance:
Run
2000 meters on Assault Runner 

5k in 28:33. Running with my Dog myles!

32:38 in 20# plate carrier
No comp for this, but last timed 5k I ran was in 30.08, without the weight.

25:54 w/ #20 vest

Pr is 19:22 

Beginner- 1.7 miles in 20 minutes 

27‘31
6:47 early in the morning

21:03

Compare - 21:16

24,53min 🤦‍♂️

Row 20:00 4084m

28:36, tired legs and early mornings don’t go well together 

58:32 with 55lb RUCK #GORUCK

21'15"

24:23

Treadmill with 1% incline.

Friskis Parkmöllan. 

Champions Club Scaling Notes

RANT
How did last week's homework go? What workouts (or parts of workouts) did you feel were high up the CrossFit-specific ladder and which were not? Today, obviously, is one that is applicable to any outside-the-weight-room activity I can think of. So the question I would normally challenge you with is asking what your limiting factor is: legs or lungs? But I have a different one today, and one I was asking our people during Lynne earlier: do you actually want to pr? As the post says, this is the most programmed workout in CrossFit's history (probably thanks in large part to 2019 and early 2020), so all you vets probably know your time and are probably in the ballpark of being able to hit it. So will you?

Do a max set of something in the warmup: pull-ups, 115-lb. clean and jerks, handstand push-ups, sit-ups in 60 seconds, or whatever, and pay attention to your desire to complete another rep as you go on: I would assume it starts out high, and then as fatigue starts to kick in your desire to do another rep decreases - especially when you get close to the end of your capacity and your discomfort is at its peak. The reason I bring this up is because it's common for me to hear (in CrossFit, basketball, or track) that "I just didn't have it today" or "I'm not [blank] enough," but missed scores, tasks, workouts, or assignments can often be attributed to desire. The prerequisite for getting a pr on Helen is actually wanting to pr on Helen, and all the unpleasantness that comes with it. The more often you do these workouts, the smaller the prs are going to be. Eventually you won't be able to nutrition/technique/fit your way into a pr.

Let's put it another way: how would you rank this workout in terms of the old GENERAL FEAR LEVEL? Would you be willing to explore the option that in order to pr you might have to reconsider how hard you were trying before? If not, I'm not tripping so long as you sign the waiver saying that you will not get frustrated when prs stop coming on certain workouts (I signed one for Fight Gone Bad, Mel probably has for Barbara). But Chris, I swear I was tired after my last 5k. No doubt you were! Chances are there is more, though, and it starts with being aware of your desire and want as the workout is going.

SCALING QUESTIONS
Do I want to go there today?
Do I want a repeatable course of something off-script and unknown?
Is my technique and attendance good enough to merit doing a single-modality workout?

NEW TO CROSSFIT SCALE
AMRAP in 20 minutes of:
Run 200 meters
30 lunges (or less if needed)
15-sec L-sit