WOD 10/01/09 'Smurph'
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CrossFit Swansea :: WODs :: WODs
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WOD 10/01/09 'Smurph'
Gez Fri Jan 09, 2009 4:39 pm
'Smurph 1'
CFS run x2
100 press ups
200 sit ups
300 squats
CFS run x2
or
Smurph 2
CFS run x2
50 pull ups
100 press ups
150 squats
CFS run x2
CFS run x2
100 press ups
200 sit ups
300 squats
CFS run x2
or
Smurph 2
CFS run x2
50 pull ups
100 press ups
150 squats
CFS run x2
Last edited by Gez on Sat Jan 10, 2009 3:04 pm; edited 2 times in total
Gez- Admin
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Age : 48
Location : Killay -
Re: WOD 10/01/09 'Smurph'
wilflewis Fri Jan 09, 2009 7:20 pm
I reckon we should tack 50 chin ups on the front of that after the first round of 3 runs
wilflewis- Posts : 23
Join date : 2008-09-01
she-ra- Posts : 75
Join date : 2008-06-22
Age : 37
Great Session
Gez Sat Jan 10, 2009 3:03 pm
Well done this morning guys good blast for the weekend!
Smurph 1
Wilf = 31.21 (added 50 pull ups)
Leoni = 35.26
Sophie = 38.32
Sean = 42
Sarah = 41.16
Dan S = 26.52
Smurph 2
Rob = 25.30
Ross = 26.27
Smurph 1
Wilf = 31.21 (added 50 pull ups)
Leoni = 35.26
Sophie = 38.32
Sean = 42
Sarah = 41.16
Dan S = 26.52
Smurph 2
Rob = 25.30
Ross = 26.27
Gez- Admin
- Posts : 640
Join date : 2008-06-05
Age : 48
Location : Killay -
MURPH
Gorman Wed Feb 04, 2009 4:03 pm
Just done murph using hamsters treadmill, my god what a killer, came in at 39-56. whats the diffference between smurph and murph?
bring on the doms.x
bring on the doms.x
Gorman- Posts : 45
Join date : 2008-07-25
Re: WOD 10/01/09 'Smurph'
Gez Wed Feb 04, 2009 6:20 pm
Smruph was a CFS take on Murph (we scaled it down slightly)
Gez- Admin
- Posts : 640
Join date : 2008-06-05
Age : 48
Location : Killay -
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