I was selected to be Athlete of the Month for Crossfit South Kingstown. Click the link below for the write up. I am very honored they choose me. I really don't like to be the center of attention, but if this can get anyone to even try crossfit I would be happy.
http://www.crossfitsouthkingstown.com/2012/11/athlete-of-month-shawn-murdock.html
Wednesday, November 7, 2012
Tuesday, October 23, 2012
TUESDAY, OCTOBER 23, 2012
2 Rounds - 3:00 @ Each Station
1. Ring Dip Practice
2. Double Under Practice
3. Rope Climb Practice
10 - 1
Tire Flip - Large tire
Bench Press - 135#
Time: 12:23
MONDAY, OCTOBER 22, 2012
Strength and conditioning
Strength wod
Front squat 3x5 - 155#
On the min for 10 min
5 ball slams - 20#
5 pull ups
Conditioning wod
40 wall balls 20#
10 du's
30 wall balls 20#
20 du's (60 singles)
20 wall balls 20#
30 du's (90 singles)
10 wall balls 20#
40 du's (60 sinlges, 20 DU)
Time: 9:38
Tuesday, October 2, 2012
Hello Again
Ok I am back. I haven't been posting in a while. But since Ken started a blog I might as well start mine back up. I have been keeping track of PRs and other related info on the right hand side of the blog. I am going to post the workouts from last week and then start fresh with yesterday's WOD.
Later!
Later!
Wednesday, July 18, 2012
July 17 Noon WOD Pullup PR!
Warmup
2 rounds
400m Row
High knee pull walk
1:00min jump rope
12 45# plate presses
WOD
7:00 - Chest to Bar - Pull Up Work/Practice
Max rep - Unbroken Pull ups - 15!!!! PR!
18:00 AMRAP
200 Meter Run w/KB (26#)
8 - Standing Presses (75#)
20- Ball Slams (20#)
8 - Split Jerks (105#)
4 complete rounds
2 rounds
400m Row
High knee pull walk
1:00min jump rope
12 45# plate presses
WOD
7:00 - Chest to Bar - Pull Up Work/Practice
Max rep - Unbroken Pull ups - 15!!!! PR!
18:00 AMRAP
200 Meter Run w/KB (26#)
8 - Standing Presses (75#)
20- Ball Slams (20#)
8 - Split Jerks (105#)
4 complete rounds
New pullup PR! After the 3 pullup I got into a pullup/kip groove and I was gone! I probably could have done 16 or 17 but my hands started to slip. I have come a long way since I started. From black band to 15 unassisted pullups!!!!!
July 16 Evening WOD
Warmup:
3 rounds
10 OHS (pvc)
10 pullups
10 pushups
WOD
8 Rounds - 2:00 to Complete each Round
15 - Back Squat (95#)
10- Dynamax Ball Sit Ups (20#)
then
Rest 30 Seconds
Times:
1:10
1:08
1:10
1:10
1:11
1:09
1:10
1:20 (115# BS)
Little tired after taking 5 days off. Managed to stay pretty consistent for my rounds. I decided to go up in weight on the last one.
3 rounds
10 OHS (pvc)
10 pullups
10 pushups
WOD
8 Rounds - 2:00 to Complete each Round
15 - Back Squat (95#)
10- Dynamax Ball Sit Ups (20#)
then
Rest 30 Seconds
Times:
1:10
1:08
1:10
1:10
1:11
1:09
1:10
1:20 (115# BS)
Little tired after taking 5 days off. Managed to stay pretty consistent for my rounds. I decided to go up in weight on the last one.
Monday, July 16, 2012
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