@Hilton, Miami Downtown
Murph
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
* Strict Pullups
Split to 5-10-15
57:13
Compared to
http://www.pengjoonblog.com/hero-wod/211213/
47:13
http://www.pengjoonblog.com/hero-wod/wod121512/
1:05:38
“Gallant”
For time:
Run 1 mile with a 20 pound medicine ball
60 Burpee pull-ups
Run 800 meters with a 20 pound medicine ball
30 Burpee pull-ups
Run 400 meters with a 20 pound medicine ball
15 Burpee pull-ups
54:02
Compared to:
http://www.pengjoonblog.com/hero-wod/wod072013/
51:42
“White“
Five rounds for time of:
15′ Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with 45lb plate held overhead
Run 400 meters
3R @ 31:02 DNF
“Bradley“
10 rounds for time of:
Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees
Rest 30 seconds
38:52
*Could have missed half a round, not sure
CrossFit Downtown Miami
http://crossfitdowntownmiami.com
WOD:
“White”
5 Rounds for time of:
3 Rope Climbs, 15′
10 Toes-To-Bar
21 Walking Lunge Steps, 45# plate Overhead
400m Run
25 minute time cap
First time doing rope climbs. First climb didn’t use legs. Only 2 real good reps. Stuck long time at rope climbs.
DNF. 2R+1
Operation No Rest Day END Because of SG Trip ;(
Filthy Fifty
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball (GG here, 15:05 on this alone)
50 Burpees
50 Double Unders
Modified:
Knees to Elbow = Toes to Bar
Back Extensions = Good Mornings @ 10kg
Time: 1:02:27
Day 13 Operation No Rest Day
Hero WOD:
“Murph”
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Split to 5-10-15
47:13
Compared to http://www.pengjoonblog.com/hero-wod/wod121512/
1:05:38
“The Don”
For time:
66 Deadlifts, 110 pounds
66 Box jump, 24 inch box
66 Kettlebell swings, 1.5 pood
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 55 pounds
66 Wall ball shots, 20 pound ball
66 Burpees
66 Double-unders
1:47:47
U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, Missouri, assigned to the 3rd Battalion, 1st Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, died on June 6, 2010 while supporting combat operations in Helmand province, Afghanistan. He is survived by his mother Susan, his father David Sr., his sister Jennifer Pupillo, and his brothers David Jr. and Jacob.
“Gallant”
For time:
Run 1 mile with a 20 pound medicine ball
60 Burpee pull-ups
Run 800 meters with a 20 pound medicine ball
30 Burpee pull-ups
Run 400 meters with a 20 pound medicine ball
15 Burpee pull-ups
51:42
5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24″ box
95 pound Sumo-deadlift high-pull, 10 reps
95 pound Thruster, 10 reps
Rest 1 minute
1:12:45
May 14th, 2015 
