8:30 115lbs 

9:48 intermediate 

M/51/185

105#

9:30

10 flat, scaled to 115#

Wasn’t thinking straight and got the weight wrong 
95lb
7:59

M/38/6’/173#

7:00 intermediate

Deo gratias

subbed:
4 deadlifts, 135#
4 OHS, 75#

13:44

Super sore since murph on Monday, so 95 felt unusually heavy today. 
95-lbs, 9:45

12:03 using 105lb

Intermediate:
Treated it like an EMOM, finished 9:29

115 lb
-5:25 
스내치나 저크 같은것은 Rx욕심 버리고 잘 갖쳐진 자세가 나올수 있도록 해야겠다.

17:59. Lynchburg CG. Used 95 for DL and HPS. Since I only have a 5’ bar, the snatches were kinda tough and subbed 4 40lb DB OH lunges for OHS. Didn’t really go for speed, instead concentrated on very good form and reps. Still adjusting to the humidity…

7:00

45y/115#/5:01

7:57, intermediate 

Good day all,
  9.56 minutes @40kg/88lb 
thanks and regards
michele

M 53/195/6’
Scaled weight to #105.
6:15.

Beginner
8:09

Did Rounds 1-5 each minute 
Rounds 6-10 sprint

55 yo beginner
6:04

55 y.o. beginner
6:04

Intermediate:  12:03

Probably should have scaled. First 5 rds completed with unbroken grip completed in under 5 minutes, had to break up last 5. Thought I could maintain unbroken, but loss of grip thought otherwise.

6:47 intermediate 

30/175/5”6

08:43 RX
M/37yr/210#

10:48 RX 

M 64/168 lbs
4:27 @ 65 lbs
Snatch grip deadlifts each round unbroken.

46 Male 95# 11:06

44 yom scaled 115# 12:12

5’11 205 M 27 

RX 14:51

#75 

15:45

10rds: 7:12

4 DL
3 HPSN
3 OHS
(95lbs)

GWU: Junkyard Dog WU/PVC Passthroughs/Sqt

SPWU: PVC DL-SN Prog./Empty Bar ^ Wod Weight

Cool Down: Stretch Wrists/OH mobility

6:35@135

Intermediate. 9:40.

10 rounds for time of:
4 deadlifts
3 hang power snatches
2 overhead squats
45lbs 

M / 36 / 82kg - Beginner - 9‘53

12:03 
This was tough!

5/22/2024  -  M / 5'7 / 21 / 195

*6 WEEK MURPH TRAINING - Week 6/6 - Workout 3/5*

(Pre WOD Mobility with GOWOD mobile app) 

- 100 single-unders 

5 rounds for time (with 8lb vest) 
8 hand-release push-ups
8 alternating dumbbell front-rack lunges 35lbs 
8 dumbbell push presses 35lbs 
400-meter run

TIME - 16:07 
(not trying to make excuses, but I used a treadmill and you always have to wait for them to get up to speed and all that, but even then I was still getting pretty winded in between rounds, so time is pretty accurate) 

(Post WOD Mobility with GOWOD mobile app) 

M / 93 kg / 31 y
Intermediate opcion : 6:12 m

Intermediate scale, 8:23.

Plan was to do 3 quick easy deadlifts, then drop and get ready for the real work – trying to go unbroken on the last dead, the 3 snatches, and the 2 OHS.  In warm-up tried to bounce snatch, but it was challenging with 115, so I scrapped that in the WOD and just did regular HPS.  For most rounds, I was able to go unbroken on the last bit.  In later rounds, I needed to break the snatches, and I had two flubs.  One where I failed an OHS and one where I just stupidly dropped the last snatch, and so had to re-snatch and do the OHS.  This was fun – felt similar to DT.  Pretty smoked by the end.

51m/5'10"/180

Misread this. Did 4 x deadlift, 3 x hang power cleans, 2 x overhead squat. 

95 lbs EMOM for 10 rounds. 

m/42/167 lbs 

Intermediate 8:40
https://youtu.be/LgHTdiIysr8?si=1QuFSpNKwtBzJdFr

Intermediate (scale for life)

5:56

105lb
omg hard
12min

54yo M/ 5'9"/ 154 lbs

7:59
scaled to 75 lbs

75lbs

7:21

M36/186cm/88kg

Scaled: 43kg barbell

Score: 10:13

4.1 mi recovery run at RPE 4 before WOD

subbed front squats for OHS, 85#
10:13

M-43/178/77kg

11 round 14’ 25’’
 (5 round intermediate options + 6 round barbell 40kg)

No ohs @95
6:06

Beginner 
10 rounds: 12 minutes 

8:34 as Rxd 45 years old 

Intermediate Option
8:42

9:52
5rds @110 lbs
5rds@121 lbs

75lbs 6:42

12:45 
30 kilos

Beginner: 45 lb

Score: 7:53

Pretty new to Oly lifts, so focused on form. I need to really work on my overhead squat mobility.

10 rounds:
Deadlifts as Rxd @ 105#
Subbed:
6 alternating DB snatches @ 35#
4 DB front squats @35#
Right shoulder acting up today.

7:22
♀ 55-59

10 rounds for time of:
4 deadlifts
3 hang power snatches
2 overhead squats
75- lbs 
7:26

M 50/180cm/76kg

30kg

9:27

6a in the hotel gym with a pair of 50lb DBs. Left arm kept failing on the OH squats, killing time due to needing to repeat reps.
11:21

Scaled to 95#
8:05

Max weight tolerable for my seemingly normal joint issues, but it worked out to keep me under the 1 minute per round and 10 minute overall mark.  I may have been able to push the pace a little more, but I was very focused on how my joints were feeling vice how fast I was going. Each round unbroken.  Great one Rob!

Intermediate 10:23

15:03

Bar weight @ 135 #

m/39/241

Women's intermediate
8:23
m/54/174
wow.

Intermediate. 

9:24. 

tried to stay unbroken but snatches and OHS stopped that in round 9. Nice humbling workout. 

Did 6 rounds plus 6 reps I put a 10 minute cap on the workout 155# should have scaled to 135#

10 rounds for time of:

4 deadlifts
3 hang power snatches
2 overhead squats (wearing weightlifting shoes +  1" wedge under heels)

30kg bar

09:32

Emom 10’:
@45kg

I can’t do power snatches or OH Squats well nor have appropriate weights, so subbed:
10 sets:
4 Deadlifts 
3 cleans
2 front squats
30kg
5:05

did 3-4 sets prior, lost track of my reps and started over