Saturday 120128
1039 N Highland Going Away Party goes 28 January. If you’re a Facebook-er, you can RSVP here.
We’ll be requiring sign-ups for the Saturday WOD Classes at Potomac. If you don’t sign-up ahead of time for a spot, you don’t get to WOD, that simple. To sign-up, just click here and select a time.
“Murph”
Run 1 Mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 Mile
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32 comments for this entry:
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January 27th, 2012 on 9:51 pm
Way to ensure half of us won’t survive to go to Patriot.
January 27th, 2012 on 10:41 pm
Brian – A friend of mine is having having an issue registering for the noon WOD tomorrow. I sent the details to info@potomaccrossfit.com but figured someone might see the blog before checking the email. Just want to make sure he doesn’t miss out on the fun …
January 27th, 2012 on 10:50 pm
Looking forward to the brutality. Nice send-off
January 27th, 2012 on 11:24 pm
Tom – send me his name and I’ll put him in.
January 28th, 2012 on 7:41 am
Well my shoulder is acting up again and no amount if scaling this will help. So I’m an early casualty of Murph.
I canceled my noon spot if anyone was trying to get in. See everyone at Patriot.
January 28th, 2012 on 10:34 am
50:40
1mi, 100 pullups (red, blue, red+blue), 200 knee push ups, 300 squats, 0.5 mi
I felt bad not finishing the last 0.5 mile, so went home and ran half a mile on the treadmill
Good workout!!
January 28th, 2012 on 10:52 am
Sorry for the late cancel, I signed up for the noon WOD if anyone needs a slot. I have to go see my sick grandparents.
Good luck everyone!
January 28th, 2012 on 11:07 am
34:40 Rx
I couldn’t do 2 consecutive pull ups when I started foundations in May 2011 with Mike PCF, pretty psyched that I can now do Murph RX. Thank you PCF and all the PCF Coaches for making that possible. It feels great to be an athlete again. See you at Patriot.
January 28th, 2012 on 11:09 am
48:07 rx, except all the pushups were knee pushups
The only other time I have done Murph was during my second week of starting crossfit in May at my old gym. I did finished in 43:16, with half the reps in the middle, green band on pullups, and knee pushups.
Thanks for making me so much stronger PCF!
1039, you’ll be missed!
January 28th, 2012 on 12:07 pm
66:19 Rx’d. (100 then 200 then 300)
Out with a bang (and whimpering hamstrings)
January 28th, 2012 on 12:35 pm
47:00 Rx (broken into 20 sets of 5/10/15)
January 28th, 2012 on 1:18 pm
46:09 rxd
Thanks everybody.
January 28th, 2012 on 1:20 pm
46:31 (10 sets of 10/20/30 & green band for sets 2-10)
My first “Murph”! A fitting send off for the final WOD @ 1039.
January 28th, 2012 on 1:25 pm
At patriot: 38:45 rx’d.
Party..here…we…come!
January 28th, 2012 on 1:26 pm
28:35 RX’D
Great job 10am. Lots of PRs it seems like. Sean C, way to rock it! See everyone tonight.
January 28th, 2012 on 1:32 pm
32:19 rx’d
Definitely a PR by several minutes. Great energy and efforts by the 0900 and the 1000.
Way to crush it Ricky P, Boston Mike and Matt Q.
January 28th, 2012 on 1:41 pm
First real WOD back from injury and working wounded program. 46:38, green band on pullups. Thanks for everything! See you at Patriot.
January 28th, 2012 on 1:44 pm
I did it 100–>200–>300 just to see if I could. I finished 47:47Rx’D .
Awesome Job Boston Mike. You fucking rocked that shit.
All: I’m ready to party my ass of tonite! Lets do this!
January 28th, 2012 on 2:05 pm
47:24 row 4 run otherwise rx’d.
Doing Murph with a cold sucks.
January 28th, 2012 on 2:12 pm
42:10 Rx
20Rds: 5 pull, 5 push, 10 Sqt,5 push, 5 Sqt
First Murph… quite the gut check
January 28th, 2012 on 2:26 pm
Great way to go out. Goodbye Potomac, hello Patriot.
January 28th, 2012 on 2:47 pm
47:22 rx’d
10 minute PR from last May
January 28th, 2012 on 2:48 pm
Great work today all!!!
39:30 w vest
January 28th, 2012 on 2:50 pm
45:18 Rx’d with 16# vest
January 28th, 2012 on 3:12 pm
26:03 half Murph RX’d
January 28th, 2012 on 3:24 pm
[...] bypass. Or something very similar … The sad day has arrived when the 1039 N Highland Street PCF closes its doors to make way for yet another office block in Clarendon. Time for one more WOD [...]
January 28th, 2012 on 3:41 pm
Did it in 10-20-30 Rx form and only got 60% of the way before my hand ripped.
60% Murph: 40:13
And Mollie, I was there when you came in you were exactly 45:13, only 5 seconds but hey, you did it with a damn vest so.
January 28th, 2012 on 4:11 pm
41: something (PR!). i was so shocked it was 41 min, I forgot to look at the seconds…that’s approx 12 minutes faster than the last time i did this. wholly crap! i guess just showing up works!
scaled to: 1/2 mile + 10 rounds of 10 blue/red band pull-ups, 20 knee push-ups and 30 air squats + 1/2 mile. same scale as Memorial Day 2011. next time, i will go the full mile and see how i do.
see you all tonight! patriot, here we come!
January 28th, 2012 on 4:13 pm
38:16 Rx.
Last workout @ 1039; First Murph & first time on the gym leaderboard–and in the #1 spot no less. Totally thrilled! En route, a Cindy PR by about 2 rounds.
7:40 for the first mile, 21:38 for the middle, 8:58 for the last mile.
Thanks PCF for making me faster and stronger. 6 months ago I couldn’t have put up those splits for the running, or the rest of it.
Also, I credit (1) the high volume pushup training I started this month–see http://hundredpushups.com/, (2) Tes’s running advice to keep an open chest when tired, (3) the new plastic holds at the climbing gym that toughen up my hands so they don’t tear.
Great job everyone!
January 28th, 2012 on 4:17 pm
52:36 rx’d (minus weight vest
Perfect weather, perfect farewell wod. Excited for tonight!
January 28th, 2012 on 8:49 pm
50:32 w/ 2 bands pullups, knee pushups
first time doing all reps. the quads are burning!
January 28th, 2012 on 9:24 pm
42:33 rx’d pr