Completed Aug 5, 2024
65#
30:29

I sincerely want to thank HackWest AT Writeme DOT C0m for helping me repair my credit. He helped in building my credit profile, raising my score from 485 to 810 in less than 72hours, clearing my late payments and hard inquiries. I'm currently living in my dream home. I also purchased my dream car, I'm grateful for the happiness he has brought in my life. I would urge you to reach him today and get your credit fixed

M / 93 kg / 32 y 

Rx: 29:55 m

M/51/185

500m row
105#

22:56

M/28/5'8"/180lb
CrossFit AFK/Brave Heart CrossFit

34:15 - Rx Today. Ran pretty slow, did a half marathon out of the blue on Saturday (May, 11th) Did 16-13 for all sets then unbroken squats on last round. Definitely could have ran harder if my legs were fresher.

34:34 - Rx last time in 2022.

Intermediate
24:30

18:10
preggo scale - 5 rounds
2 min bike
20 db squats @20#s

Intermediate
28:04

7 RFT :
1k bike erg
29 back squats 60kg
29'55

Intermediate 5 rounds @ 95lbs.

Time = 28.38min

95lb
39:49

M/50-54 👨🏻‍🦳
Intermediate
5:28
5:56
6:15
6:34
5:32
TT->29:25

M/38/6’/174#

34:45 Rx
(Squats: 29/20+9/15+9+5….17+12)

210429: 40:41 Rx
220429: 37:47 Rx

Deo gratias

Did Beginner Option  - 4 rounds 400m (outdoor run) & 29 Squats (no DBs) - 37:00.

7R
500m row
29 BS 135lb
-35:55

5 rounds for time of:
Run 400 meters
29 back squats, 50kg

34:42

Rx 7 rounds
400m run
29-95lbs back squat 

42:38min

26:10 rx

39:30
*did first 14 squats at 115lb, too heavy. Did the rest at 95lbs

Intermediate
26:51

31:45
7 rounds @45# and 400 meters row 

Intermediate 
33:15

37:58 Rx
on treadmill 
boy it adds up!

Round times
R1 | 03:15 |  
R2 | 04:10 | +55 s 
R3 | 04:50 | +40 s 
R4 | 05:35 | +45 s 
R5 | 06:22 | +47 s 
R6 | 07:11 | +49 s 
R7 | 06:35 | -34 s 
Ø 05:25 

29:44 Scaled/edited (not running right now): 1km C2 bike for run; 120# GoRuck sandbag squats

Haven’t worked out in a week so I did 2min intervals in my tread mill which is about 200 meters 29 squats while wearing my 22 pound vest the entire time 
21:49

M 53/195/6’
Scaled the first 2 rounds to #95 back squats and the last 5 rounds at #75.
33:04.

 41:32 Rx

30:41 Rx 

Rx: 36:55

Rx @42:23 legs were still tired from doing PT this morning with my platoon. My heart wanted to go faster but my body could not lol

i loved this workout none the less

Hooah to the Manion family and RIP LT Manion

5’11 205 male

Rx. 34:05. Runs got slow towards the end on the first 200m each time. 

Rx @41:33.31 (phone time)
        38:16.8 (garmin time)

#throwup_worthy!

Thanks to the Manion family

RIP Lt Manion

Scaled to 115#, otherwise Rx
35:19

220429: same scale, 30:18 (PR)
210429: same scale, 33:33

The legs were just not there today - pretty stiff and sore from Chelsea on Friday and spending many hours in aircraft today had me breaking once each set of BS. Didn't help the back either.  Probably should have scaled to Women's Rx.  Gonna feel this tomorrow as usual.

Hoorah 1LT! RIP

115lb 7 rounds 30:32

M / 5’7 / 21 / 195 

* 6 WEEK MURPH TRAINING - Week 3/6 - Workout 1 & 2 / 5 *

(Workout x1)
EMOM 12:
Odd minute | 5 strict pull-ups (5,5,3,3,3,3)
Even minute | Max dumbbell devils presses (35lbs) (averaged 5-8)

(Workout #2)
5 rounds:
1:00 shuttle runs (25 feet out and 25 feet back) (8,8,6,6,6)
1:00 push-ups (30,30,35,30,30)
Rest 2:00

Skill Work
5 sets:
40-50 air squats
– Rest 1:00 between sets
Reps: 50 / 40 / 40 / 40 / 50 

4 rounds for time of:
24 Cal Bike
29 back squats @65lbs

TT: 18:29

5 rounds for time of:
Bike 1,000 meters
29 back squats

#65

25:15

Performed as a partner WOD with my son who was born the same year Manion made his sacrifice.
Runs were together outside in toasty weather. Sharing the same 135lb barbell from the rack. I did 29 reps and he did 18reps, both broken into 2 sets. 7 rounds completed at:
39:45
Compare to 220429
36:34 (just me,Rx, treadmill at 1%)

39 min intermediate

38min rx 

38mins rx

Intermediate Option
On a treadmill

21:57

135# but scaled to 5 rounds
24:44

Intermediate at 33:22! Honor to power through this one for a fallen warrior!

Intermediate w/95lbs Barbell, 5 rounds

25:59

RIP 1LT Manion

Rx’d:  34:56

220429:  38:20

210429:  42:50

Beginner but did 5 rounds 
1/4 mile jog
45 lbs
28:25

Intermediate option 

28:07

34'14 RX
M / 26 yo / 183cm / 94kg
I did all of the back squats unbroken at a steady pace. 
The first round was just mental pain. 🥵
We'll see how my whole body will feel tomorrow... 

First workout after doing kettlebell work since January.  

35:10 in the beginner category
4 Rounds:
400m Run
30 Kettle Bell Goblet Squats @ 50lbs

;)

7 rds for time
500 meter row
29 back squats at 95 lbs

35:47

m/42/165 lbs

Intermediate 28:18

Rx 31:26
🥵
m/36/5’11”/185

30/175/5”6 

31:56 
400 m rows
40 back squats at 75 
switched to air squats 
finished with 29 back squats at 75# 

my quad was hurting so I switched to air squats in the second round. Went back to back squats for the last round and my quad felt fine! Switched up my positioning a bit and wish I would have tried that from the beginning…next time!! 

27:05 SC @115

Intermediate+
5 Rounds:
400m Run, on the Trueform
29 Back squats @ 135# 

32:20

Foolishly went for a one rep max back squat yesterday.  Quads were cooked. I should’ve just taken the rest day as prescribed. Pretty sure I got the intended stimulus today though. 

5 rounds for time of:
Run 400 meters
29 back squats

400 on Trwadmill at 9mph-9mph-9mph-8mph-8.5mph
95# BS

27:47

24:24:24…. In the words of the late great Rick James “wtf am I supposed to do about my leggggsss!!??” 

32:25 RX. TYFYS

Fighting a bad back and most recently a lung-hocking cold, but I didn't want to miss this one...only my 2nd real workout in over a month as I await healing.
46:48, scaled to 75# BS
Happy to have gotten all the work in, even at this low weight.  An honor to suffer today, and peace to Travis' family on this painful anniversary. 

61/5'8"/157

210430:  37:45 w/ 115#
120902:  45:06 w/ 115#

M-42/178/77kg

Rx; time 44’ 51’’

5 roinds
250m row
10 bs@95
8:45

38:58

scaled to 65#

32:43

Scaled to dumbbell squats w/35s-50s

34:19

M 41 69” 235#

Intermediate, 39:30. Subbed running for 500m row. M/38/195

Athlete 1
63” 171lb

Rx’d

Score: 
39:35


Athlete 2
66” 178lb

Scaled

7rds for time:

400m Run
29 Air Squats

Score:
44:08

42 YOF 206 lbs 5'1
5 rounds for time of:
Jog 400 meters
29 back squats at 10 lbs each hand (did bb squats) 

Scaled 
400 m run 2% incline on treadmill 
55 lb back squat (29 reps) 

32:26

Exhausted and a bit queasy after this one. 

Round 1	03:47
Round 2	04:10
Round 3	04:36
Round 4	04:36
Round 5	04:55
Round 6	05:14
Round 7	5:07

4 rounds for time of:
250 Meters on Assault Runner 
29 back squats
♂ 45 lb
31:05

85lbs, 23:45 = lighter but much faster than
220429 = 95lbs, 27:35
210429 = 95lbs 32:32

Intermediate:
31:20

22:18 with 45# and 12 squats. 7ths 

Advanced version. 38 min 8 seconds. I could throw up

7 rounds:
500m row-C2-Damper @ 7
75# squats 

32:30

With gratitude,
1st Lt. Travis Manion(RIP)

& dedicated to Colonel J.C.G.(Ret.)
173rd, 82 Airborne & 1st Infantry
Thanks, Dad💕Next stop: Murph!
~Hooah

38:20 rx

Rxd at the Y. Treadmill runs at 1.0 incline. 

35:06. 

2021 - 40:31 (outdoor runs)
2022 - subbed running for strict pull-ups, 29:43

treadmill definitely helped push the pace on the runs. Last 2 rounds were tough and slow pace in round 6 on the squats took this over 35 minutes. 

Pushed in honor of Travis and those that have paid the ultimate sacrifice. RIP. 

Rx 33:27 

A little rain and 98% humidity didn’t help 

RIP 1st Lt. Travis Manion

RIP Manion
Women's rx
43:53
Completed Sunday-wanted to make sure
I gave it the wod its due.
compare to
Women's rx
37:44
m/52/175
compare to Sept 3rd, 2012
with same sale
44:03

34:19 RX female - 95lbs

Time-31:35
Rough getting back in the swing of things.

Did Beginner Option (Modified) - 4 rounds 400m & 25 Squats (w/DBs)

1st round: Ran 400m at 6.5mph Pace and 80lb Shouldered DBs for 25 reps(20/5)

2nd round: Walked majority 400m at 3.5mph Pace and ran a little, 80lb Shouldered DBs for 25 reps(15/10)

3rd round: Walked majority 400m at 3.5mph Pace and ran a little, 80lb Shouldered DBs for 25 reps(15/10)

4th round: Walked majority 400m at 3.5mph Pace and ran a little, 80lb Shouldered DBs for 25 reps(15/10)

36:14 @ 95#

m/39/241

Time capped at 40 minutes:
6+200m

29:35 rx 4/27/24

Crushed it in a time of 32.05 min

41:09 CFHIM

Globo wod: If you are using a conventional treadmill use a slight incline.   Dumbbells sub dumbbell front squats 25/40lb dumbbells.  Running subs are 500m row or 27 calories assault or echo bike.