Murph Overhead Squat

WOD 01 26 15


A. [20]: BS (Build to H1, then 5×1.  Should not be a max, no misses.)
B. AMRAP[6]: 30 SqSn (135/95), max OHS w/RT.
Rest 10 min
C. W/ running clock
[0:00-3:00]: 2 Rds: 30 DU, 10 DL (185/125)
[3:00-6:00]: 2 Rds: 35 DU, 12 DL (185/125)
[6:00-9:00]: 2 Rds: 40 DU, 14 DL (185/125)
…(+5 DU, 2 DL)/(3:00)
And so-on until work cannot be completed in time cap.
Scale DL to 50% 1RM, 1 BJSD per 5 DU.



A. [20]: BS (Build to H2, then 4×2)
B. AMRAP[6]: 15 PS + Max OHS w/ RT.  (Should complete all 15)
Rest 10 min
C. same – see scaling options from P


AM workout (if 2x/day):

(Row 500m @VERY easy pace + rest walk 1:15) x 5
rest 5 min

(Row 500m @VERY easy pace + rest walk 1:15) x 5
rest 5 min

(Row 500m @VERY easy pace + rest walk 1:15) x 5
rest 5 min

Post times, loads, and comments.

News: If you’re going to help us at the community service project on 2/14 please sign up here!

We are planning a get-together for the Superbowl this weekend.  If you are willing to host, please let us know or make a comment!

This week will be Murph’s last week at CFRTP!  She will be relocating to Greensboro, NC for the next chapter in her career.  Congrats Murph!  We will miss you!

01 26 15

8 thoughts on “01 26 15

    • 01 26 2015 at 3:51 pm

      This sums it up completely. We will miss you Murph!!

  • 01 26 2015 at 10:37 am

    We’re going to miss you Murph!

  • 01 26 2015 at 11:23 am

    This made me quite sad when I read it last night. We are going to miss ya! 🙂

  • 01 26 2015 at 11:24 am

    happy for you, sad for us!! be well, murph!! you’ll be missed!!

  • 01 26 2015 at 12:20 pm

    This is so sad! I wish you only the very best Murph.

  • 01 26 2015 at 4:16 pm

    I won’t make Murph cry. I’ll just say I can’t wait to see you around, and congratulations on your new gig and continuing to truly affect this world in such a positive way with you work.

    Go get ’em, girl.

  • 01 26 2015 at 10:41 pm

    Thank you so much for your kind words and thoughtfulness. I’m very excited about this new journey but leaving the rtp community is what makes it so bittersweet. Thank you for impacting my life in such a positive way and making the gym my favorite part of the day. Keep lifting heavy.

Comments are closed.