Joe Murdock

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

March 24, 2015

Performed at: CrossFit Pintados
Workout Name: Heatseeker
Description: 5 rounds for time.

8 front squats (Advanced: 60kg, Intermediate*: 37.5kg, Novice: 25kg)

12 kipping pull ups (Advanced: 12 reps, Intermediate*: 12 reps, Novice: 6 reps with a band if needed)

200m run

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 10 19 minutes. Scale up the squats to overhead squats and chest to bar pull ups for an additional challenge.

Coaching Tips: Youll need to clean the weight from the floor, so try and get through them in one or two sets. Make sure you pace the row so that you dont have to drop the barbell multiple times per round! Go for bigger sets on the pull ups, but be careful with your hands (no ripping).
Results: 16m 37s
Workout scaled
Modifications at: 6 Kipping PUs
Athlete's Notes: 6 Kipping Ups...ripped my hands again

1 similar workout

Date Name WorkoutDescription Results
03/24/2015 Heatseeker 5 rounds for time.

8 front squats (Advanced: 60kg, Intermediate*: 37.5kg, Novice: 25kg)

12 kipping pull ups (Advanced: 12 reps, Intermediate*: 12 reps, Novice: 6 reps with a band if needed)

200m run

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 10 19 minutes. Scale up the squats to overhead squats and chest to bar pull ups for an additional challenge.

Coaching Tips: Youll need to clean the weight from the floor, so try and get through them in one or two sets. Make sure you pace the row so that you dont have to drop the barbell multiple times per round! Go for bigger sets on the pull ups, but be careful with your hands (no ripping).		 16m 37s
Workout Scaled