Thursday 7/30/09

"Murph"

Thursday 7/30 WOD: “Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

We’re gonna do WHAT?!  oh yeah!  Maybe tonight is the night for a little:

Meatball Marinara Recipe

Coaches Corner:  The ability to do kipping pull-ups is really helpful for this workout.  Watch the CrossFit Main site Video Demonstrations Concepts, Step 1, Step 2, Step 3, Step 4.   Partitioning of this workout is allowed.  A recommended partition is to do 20 sets of 5 pull-ups, 10 push-ups and 15 squats.  in addition Tim suggests you  “RUN FAST!”