WOD for TJ’s Gym CrossFit San Rafael/Corte Madera/Novato Thurs. March 17th, 2011

We’re off to a great start with Sectionals workouts.  You have till Monday now to sign up on the CF Games website and ask to join our team.  The website is having problems, but hopefully they will be fixed. Just keep trying to join throughout the rest of this week.  Good luck to those of you who plan to throw it down tomorrow!

In this picture here we have Mike Chamberlin rocking the band/hand pads combo in San Rafael.  Other than humiliating Michael in a public forum, why would I bring this up now?  Well, before you scoff and turn your nose up at such preposterous implements for such a basic exercise let me first wish all of you a Happy St. Patrick’s Day.  You can forget my mother’s birthday or Christmas but she’ll fly across the country and kick your arse if you don’t tell her you’ve gone done to City Hall and had your ass painted green on St. Patrick’s Day.  And with that…..

WOD

“Murph”

1 mile
100 Pull Ups
200 Push Ups
300 Squats
1 mile

*partition the reps however you would like, 1 mile runs on either end. Compare to March 17, 2010

**20lb weight vest optional.

Michael P. Murphy

Out of Town Workout

See above.

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About tjsgym

Owner of TJ's Gym
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