Joe Murdock

Hometown:
Kabul
Gym:
CrossFit Pintados
Gender:
Male
Age:
41
Height:
5' 8"
Weight:
190 lbs

July 21, 2014

Performed at: CrossFit Pintados
Workout Name: Craigs Secret Zone Diet
Description: 7 min AMRAP

10 knees to elbows (Advanced*: 10 reps, Intermediate: 5 reps, Novice: 10 butterfly sit ups)

10 burpees

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 7 rounds, Scale up: 1 bar muscle up at the beginning of each round, increasing by one rep each round.
Results: 5 rounds 0 reps
Performed as RX
Warmup: 200 m Run w/ wallballs
20 wallballs
20 sit-ups
bear crawl x2
deep lunge stretch x1

1 similar workout

Date Name WorkoutDescription Results
07/21/2014 Craigs Secret Zone Diet 7 min AMRAP

10 knees to elbows (Advanced*: 10 reps, Intermediate: 5 reps, Novice: 10 butterfly sit ups)

10 burpees

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 7 rounds, Scale up: 1 bar muscle up at the beginning of each round, increasing by one rep each round.		 5 rounds 0 reps
Performed as RX