I know there isn't a ton of Crossfit fans here... But today we did Murph. It was my first time doing it, and it took me 59:42. But, I couldn't be more proud to have have done it today, with an amazing group of friends!
Incline Press x4, Decline Hammer Press x4, Pec Deck Flyes x4. All done with progressive weight added.
Larry Scott Triceps Press-Downs x 3, Close Grip Bench Press x3 , Cable Overhead Extensions x3, Lying Dumbbell Triceps Extension x3. All sets above done with weight added progressively.
Seated Military Press x3 Upright row x3, Hammer lateral raise x 3, Behind Back Long Cable X over extensions x3 (weight added progressively for each set).
Leg extension x3, standing leg curls x3 Adductor machine x3 then Abductor Machine x 3, (weight added progressively for each set).
17.7 road bike miles. Conceded going out into a west wind (sea breeze), banking on a tailwind home, but hit the gust front of an approaching thunderstorm, bringing me to a near standstill, over the last mile east.