What a structure.

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

Today you will work with a partner to complete MURPH.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.
Each partner MUST contribute a portion of each exercise.


Post your top 2 favorite "fire me up" song titles and artists to comments. With that we will create our first official CrossFit KoP iPod mix...


"Courage is endurance for one moment more"
-Unknown Marine Second Lieutenant in Vietnam

The sisters-Danielle, Missy, Becky-29:38
Jason/Jill- 29:29


Anonymous said...

I'm soooo upset that I won't get to do Murph tonight!! I've been dying to do this one. I guess I'll have to wait until next time!

One of my favorite "fired up" songs is Let the Bodies Hit the Floor by the Drowning Pool. Not sure why, but it always pumps me up when I run!

Anonymous said...

Holy shit. Are you serious with this workout? Im going to die tonight!

Fired up song....I'll get back to you on that one.

Anonymous said...

I'm excited that Laura and I will make the 5:30 tonight. That means game on.

Anonymous said...

Have you thought about saturday afternoon classes for those of us who stay out late friday nights? :)

Anonymous said...

AC/DC - Who made who
AC/DC - Money Talks
Dire Straits - money for nothing
White zombie - more human than human
TI - top back
Master P - make em say ugh

Any one of these is good for me.

Anonymous said...

oops sorry forgot it was only 2, got carried away.

Miranda said...

DUDE....tonight looks impossible! I am already feeling sick looking at it!

I am super slow so I need to be paried up with someone that doesn't mind taking their time :)

1. LL Cool headsprung...always gets me pumped
2. Madonna...like a virgin....j/k hey what ever works, right?

Jason Lyons said...

Whipping --- Pearl Jam
RVM --- Pearl Jam
The American in Me --- The Avengers
Baba O'Reily --- The Who or PJ cover
Deep --- Pearl Jam
Testify --- Rage
Sonic Reducer --- Dead Boys or PJ Cover

Jason Lyons said...

is it normal that part of me wants to see what i would get by myself? i can't stop thinking about it.

Anonymous said...

2 favorites that aren't too girlie....
3 doors down-its not my time
nirvana-smells like teen spirit

Anonymous said...

Since I couldn't make class I'll have to do this another time - looks like fun!

My songs, pretty old school:

Rock and Roll, Led Zepplin
Welcome to the Jungle, Guns N' Roses
Even Flow, Pearl Jam

JZuck said...

T.I. - My Swag
Kings of Leon - Sex on Fire
James Brown - The Payback
Stxy - Renegade

Appalachian Athlete said...

Great times on the team Murphs everyone, can't believe I missed it.

Lots of good songs for the CFKoP playlist so far (I was pleasantly surprised to see my own favorite Dead Boys' song in there), here's mine:

Get Up and Go! - The Teen Idles
Dominate! - The Boils
I'm Atomic, Baby - Scared of Chaka

Laura Pappas said...

I just looked at the results, and was like who is Hector-Raul :P