As a 2 CrossFitter team with a single med ball (20/14), for time:
1 mile run
100 Pull-Ups
200 Push-Ups
300 Squats
1 mile run
Post time to comments and the whiteboard.
Coach's Notes. (Mass start time of 0600 for today, warm up prior and gather round for the WOD brief at 0550.)
Each team carries a single medicine ball (20/14) from start to finish. Penalty for the ball touching the ground at any time is 10 burpees each. Partition the pull-ups, push-ups, and squats as needed, only one person works at a time. Come up with a good strategy! For increased excitement, add a weight vest.
Modeled after the Hero WOD in honor of Navy Lt Mike Murphy. It's a tough one solo, and it's going to be a grind in this format. Don't let it scare you away, everything is scalable. Will discuss options at the 0550 WOD brief.
SERIOUSLY! Dust off your PT belt, and bring an extra for your forgetful friend. We're going to be running through parking lots and along main roads in the dark. It makes a difference.
Training Videos.
- Some Murph motivation courtesy of Crossfit Como.
- Planned route for the morning mass start below. Out toward Iowa all the way to Biddle. If scaling to 800m, turnaround is smack dab in the middle of the parking lot entrance past the DFAC.
