Friday, September 25, 2009

Sat. 9-26-09 Boot Camp

MURPH:
1 mi. Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mi. Run

MINI MURPH:
3-Laps Around Bldg.
75 Pull Ups
150 Push Ups
200 Squats
3-Laps Around Bldg.

MICRO MURPH:
1-Lap Around Bldg.
35 Pull Ups
75 Push Ups
100 Squats
1-Lap Around Bldg.

BIG D's 500lb. Deadlift



6 comments:

  1. Julie's fri food log:
    meal1:protein shake(8oz h2o,1/2 c blueberries,1 scoop pp),1-16 oz h2o,10 almonds
    meal2:1/2 chicken breast,8 grape tomatos,2 black coffee,1-16oz h2o
    meal3:protein shake(8oz h2o,1scoop pp)1/2 peach,raw vegetables,2-16oz h2o
    meal4:protein shake(8oz h2o,1scoop pp,1/2 c blueberries,1tsp pb)1-16oz h2o
    meal5:2 eggs,4 stalks of celery,1tbsp pb,2-16oz h2o
    meal6:protein shake(8oz h2o,1sccop pp),1black coffee,1-16oz h2o
    meal7:4oz turkey burger,1/4 c cottage cheese,1c broccoli,salad,2-16oz h2o

    ReplyDelete
  2. Julie's contin.
    I forgot to put the activity.
    Deadlift workout with Danny

    ReplyDelete
  3. janet's friday food log

    7:00 be true shake,coffee,cream
    1030: 2 eggs, 2 bacon
    1:45 1/2cup cottage cheese,4 oz lamb, cup of grapes
    330 1/2banana with PB, 1/2 cup grapes
    7:00chickenthign,1/2sweetpotatoe iwith butter,geenpeasaa

    about a liter of water''
    actitiy was deadlifts wiht Danny.pp
    Not as much water today..willwork on that.

    ReplyDelete
  4. Murph Scores:
    Julie 53:22
    Justin 57:02
    Efrain 46:55
    Josh 53:08
    Ellen 42:53 Mini Murph
    Lindsay 46:50
    Arthur 26:40 Micro Murph

    ReplyDelete
  5. Jeremy--
    Huge congrats to you and Big D!
    Dedicated athlete & coach!
    Nice work!
    Frank
    CrossFit Gulf Coast

    ReplyDelete
  6. Thanks Frank. We're in the process of training him for the RAW United Powerlifting Nationals in Dec.

    Wish us luck.

    ReplyDelete