Joe Murdock

Hometown:
Kabul
Gym:
CrossFit Pintados
Gender:
Male
Age:
40
Height:
5' 8"
Weight:
190 lbs

CrossFit Pintados

Members:
96
Workouts Posted:
681
Address:
Ezone Paseo, F. Cabahug St.
Brgy. Kasambagan
Cebu, Visayas 6000
Philippines

Personal Records

Metcon
Fran:
--:--
Grace:
5:39
Helen:
14:30
Cindy:
--+--
FGB:
--
Strength
Squat:
90 lbs
Deadlift:
125 lbs
Clean:
78 lbs
Snatch:
-- lbs
Jerk:
78 lbs
Distance
Run 400m:
--:--
Run 5km:
--:--
Row 500m:
--:--
Row 2km:
--:--
Swim 500m:
--:--
View All PRs

TrackMyPR member since July 16, 2014   -   106 workouts logged

Date Name Description Results
09/23/2016 Bittersweet Dreaming 6 Minute AMRepsAP

4 Strict Chin Ups (Performance: 4, Athletic*: 3, Health: 4 Ring Rows)

4 Wall Balls (Performance: 20lbs/10ft, Athletic*: 14lbs/9ft, Health: 10lbs/8ft)

4 Strict Chin Ups (Same)

8 Wall Balls (Same)

4 Strict Chin Ups (Same)

12 Wall Balls (Same)

Etc.		 91 reps
Performed as RX
04/29/2016 Deathly Hallows 12 Minute AMRAP

20 40 60 Etc. Single Arm Overhead Lunge (Performance: 45lbs, Athletic*: 25lbs, Health: 15lbs) (One Dumbbell, switch arms as needed))

200m 400m 600m Etc. Row (Non-Rx: Run)		 4 rounds 0 reps
Performed as RX
04/15/2016 Prisoner of Azkaban For time.

200m Sandbag Run (Performance: 30kg, Athletic*: 20kg, Health: 10kg)

Double Unders (Performance*: 100, Athletic: 50, Health: 20 sets of 4 singles + 1 attempt)

20 Burpees		 06m 14s
Performed as RX
02/19/2016 You Only Live Twice 14 minutes.

6 power snatch (Performance: 95lbs, Athletic*: 65lbs, Health: 35lb kettlebell)

3 overhead squats (same, scale to 6 front squats if you lack mobility for OHS)

40 bear crawl (20 out/20 back)

200m run		 3 rounds 0 reps
Performed as RX
02/05/2016 Plow Blade 4 rounds for time.

5 overhead squats (Advanced: 115lbs, Intermediate*: 73lbs, Novice: 53lbs)

100m bumper plate farmer carry (Advanced:45lbs , Intermediate*: 25lbs, Novice: 20lb dbs)

15 burpees* (Intermediate: 10 reps, Novice: 7 reps)		 14m 00s
Workout Scaled