Joe Murdock

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

October 29, 2014

Performed at: CrossFit Pintados
Workout Name: Morning Dove White
Description: 7 min AMRAP

800m Run

then max rounds of:

Bar muscle up (Advanced: 5 reps Intermediate*: 3 reps, Novice:5 strict pull up, w/ band if needed, and 1 second hold at top)

10 dumbbell hang squat clean (Advanced: 45lbs, Intermediate*: 30lbs, Novice: 15lbs)

*Womens Rx

Scaling Guide: 1 3 rounds.
Results: 2 rounds 3 reps
Workout scaled
Modifications at: 40 lbs
Athlete's Notes: 2 round + 3 reps HSC

1 similar workout

Date Name WorkoutDescription Results
10/29/2014 Morning Dove White 7 min AMRAP

800m Run

then max rounds of:

Bar muscle up (Advanced: 5 reps Intermediate*: 3 reps, Novice:5 strict pull up, w/ band if needed, and 1 second hold at top)

10 dumbbell hang squat clean (Advanced: 45lbs, Intermediate*: 30lbs, Novice: 15lbs)

*Womens Rx

Scaling Guide: 1 3 rounds.		 2 rounds 3 reps
Workout Scaled