Friday 100604


Back Squats

5 x 5


For time:

150 burpees

Post time and thoughts on burpees to comments.


Carl working on his kettlebell swings!

We've been through a handful of hero WODs, and you all know there's a story behind the name. When we first did Murph, we told some of you a little bit about Lt. Michael Murphy and his story. Some of you are in the process of reading Lone Survivor by Marcus Luttrell, which documents Operation Redwing, and now you know a great deal more about the story, and my guess is the next time you do Murph you'll recollect that story and the WOD won't seem quite as bad as it once did. For those of you who haven't read Lone Survivor, please follow the link below. This is a article by Josh Appel, a US Air Force Pararescueman, of CrossFit Works ( and was posted on the CrossFit Affiliate page.


13 thoughts on “Friday 100604”

  1. as im laying down to bed, so excited to see the next wod, i lean over to grab my computer and feel the extreme soreness throughout my entire body. well luckily burpees are just the greatest thing for soreness!! oh wait, this is going to be hell. but how could i say know to a burpees day!?

  2. Good question Sarah, maybe they just like to see us suffer:) I’d like a sick day too Keane, oh well….see you @ 9!

  3. Sarah Sarah Sarah! How could you even think such a thing? First of all, you know you love it! Second, It’s Friday and that makes everything alright! Third, you know you love it!

  4. Good luck on the burpee day!! Today is my day off, oh heck, I am so sad I am going to miss my favorite thing to do 🙁 Thanks Jonny for sharing the Murph article. I know you already told me the story but it was nice to read too.
    Go Burpees!!!

  5. Man, lots of love for the burpees. You’ll all be happy to know that I did the WOD at work. Yes burpees suck. Yes I love them. Yes you love them too! Nice work you guys!!!

  6. Wow! The gyms here in Canada keep getting better and better! Hit up the Academy of Lions today…they are my favorite so far. So much to share from then when I get back! The whole hour was very extensive! The WOD was
    4 rounds of
    400m run
    15 back squats #95/65
    15 Ring push ups
    15 box jumps #24/20
    more to come later!

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