Memorial Day – One WOD @ 10AM

Posted: May 28, 2017 in Uncategorized
Hero: “Servais”

For time:
Run 1.5 miles

Then, 8 rounds of:
19 Pull-ups
19 Push-ups
19 Burpees

Then,
400-meter sandbag carry (heavy)
1-mile farmers carry with 45-lb. dumbbells

Remember their sacrifice and that all of our workouts are scalable to your ability. Don’t skip today out of fear.

 

Adam Servais was remembered as “a hard charging, highly spirited airman with tremendous drive and dedication.” Read more about him here.

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Comments
  1. Taylor Bayless says:

    91:18 or 91:38?

    1.5 Mile Run
    6 Rounds – Rounds 5 and 6 Jumping Pullups
    400 M Sandbag Carry (60#)
    800 M Farmers Carry (26# KB’s)

  2. Kimberley says:

    76:20
    Ran loop
    5 rounds of
    19 Jumping PU
    19 push-ups (rolling)
    19 burpees
    Then 400M sandbag carry- not sure of weight
    Loop carrying 20# DB

    Thank you Servais and all fellow servicemen at CFJ. Happy Memorial Day!

  3. Monique says:

    I was in the 70-80minute range, I forgot to check my time.

    1.5 mile run
    5 rounds (each round was taking me 8-9mins)
    19 pull ups
    19 push ups
    19 burpees
    400m farmer cary 25# out and 20# on the return trip
    400m Sandbag walk; green bag with a handle on each side, unsure of the weight.

    Honestly a really good workout. Next time we see this hero WOD I anticipate my fitness will have evolved and I’ll be able to do it RX.

  4. Blake says:

    THANKS FOR THIS WOD.

  5. Mark Goff says:

    96:46
    ran 1.5 miles through cemetery
    5 rds rx
    400 meters sand bag carry black sand bag
    1 mile farmers carry with 35# KB

  6. stefgatlin says:

    Didn’t think my back could handle a 90+ minute wod carrying weights, so I opted to do Murph today.

    Murph – 52:40 – ~3 minute PR and the first time I’ve done all STRICT push-ups
    No weight vest today

    Thankful for all who serve – today and every day.

  7. mlday says:

    Thank you Adam Servais and all others who sacrificed for our country.

    Did 3 BoB comp wods (events 1,3, and 4)
    Servais 104 minutes rx (35 DB for farmers carry)
    Did 1 BoB condo wod (event 2)

  8. Tanya says:

    84:05
    Cemetary loop
    5rds (5 strict, 14 rolling push-ups per rd)
    400m plastic rectangle bag, wt?
    30 #DB x 800m, 20# KB x 800m

  9. Bobby says:

    1.) Servais: 92:04 – 25# Vest for first run – 22# vest for 1st round and last two elements – no extra weight for rounds 2-8 – fireman carry with Blake 400 m total swapping out every 100 m – farmers carry with 2x 44# water jugs with pull up grips.

    Nice work tribe!

    2.) 2 beers

    3.) 6×2 squat cleans w/ Jayson – 135/155/185/205/225/245

  10. Brett Christensen says:

    1.) Servais
    75:33
    Pull ups all but the last round unbroken
    Push ups 1/2 rounds unbroken then 10/5/4
    Burpees slow is smooth smooth is fast
    Sand bag carry jogged most of it
    Farmers carry with 45 lb KBs
    Awesome way to remember
    2.) EMOM × 10
    5 SHSPUS all unbroken
    15 Cal row around :35 each time

  11. Lucas Holland says:

    75:12
    Loop x 2 + 600m
    8 rnds
    Idk how much the sand bag weighed
    1 mile farmers carry with the jugs of water

    Thank you Mr. Servals and to all our Verterns out there! It was a great day for fitness as always!

  12. Doug Barnwell says:

    Servais:
    1:31:22 RX

  13. Groves says:

    1:22:30

    1.5 miles
    4 rnds
    400m with 60# sandbag
    1 mile with 30# DBs

    Smoked.

  14. jkeel 42/5'9/180ish says:

    1.5 mi with a 18# chest rig.
    400m with 65# sandbag.
    1 mi farmers carry with 45# water jug. Grip was gone.
    1 hr 27 min even (87 min)

    Butterfly Pull-ups 10/5/4 or 12/4/3 until last round.
    Push-ups 10/5/4 down to 5/5/5/4
    Burpees… Yep did em

  15. Brett B says:

    Ran 1.5 miles
    5 rounds of movements
    400M sand bag carry
    400M farmer’s carry #45
    53:00

  16. Wilks says:

    Servais
    1:28:30 rx

  17. The Haggs says:

    Joe
    1:36
    1.5 mile (12:25)
    8 Rds pull ups/ push ups/ burpees
    400 M sand bag
    1 mile 25# DB farmers carry

    Hollie
    1:23
    1.5 mile run (12:25)
    8 Rds 10 pull ups/ 9 ring rows each round
    All push ups (2 Rds on knees)
    All BURPEES
    400 M sand bag
    1 mile 20# DB farmers carry

    Thank you for all who serve!!!

  18. The Haggs says:

    Joe
    1:36
    1.5 mile (12:25)
    8 Rds pull ups/ push ups/ burpees
    400 M sand bag
    1 mile 25# DB farmers carry

    Hollie
    1:23
    1.5 mile run (12:25)
    8 Rds 10 pull ups/ 9 ring rows each round
    All push ups (2 Rds on knees)
    All BURPEES
    400 M sand bag
    1 mile 20# DB farmers carry

    Thank you for all who serve!!!

  19. Shea says:

    1:38:14
    1.5 mile run
    8 rounds of 19 reps each
    KIpping pull ups
    Push ups (rds 1, 2&8 roll up; rds 3-7 strict)
    BUrpees
    400m sandbag carry (green bag)
    2×800 farmer carry w/30# kb’s
    Thank you to Servais & also to our gym members who served & are currently serving our country.

  20. slchampine says:

    Rx
    Unknown time

  21. Jennie says:

    Battle of the Barbells event 4, event 2

    Coach 10

    400m sandbag run 45#
    800m farmer carry 35# KB’s

    Battle of the Barbells event 5

  22. Haley says:

    92:something

    1.5 mile run/walk
    4 rounds alternating sit-ups every other round for the push-ups.
    400m with 60# sandbag
    1 mile farmers carry with 15# DBs

    Humbled by his and so many other’s sacrifice.

  23. Joy says:

    For time: 1:22:50
    Run 1.5 miles
    Then, 8 rounds of:
    19 Pull-ups: Subbed RRs (hands are toast from last week. ripped to shreds.)
    19 Push-ups
    19 Burpees

    400-meter sandbag carry (smaller green bag. weight?)
    1-mile farmers carry: subbed (2) 10# med. balls bc of hands

  24. Eric Bausch says:

    Out of Town…Drop in at CF McMinnville

    ‘Murph’

    52:28 Rx

    Did a “Cindy” pattern (Unbroken)

    5/10/15

    Goal: Do ‘Murph’ with a 10/20/30 pattern (Unbroken)…Time Goal…45 mins

  25. Cara says:

    65:46

    Did both runs with a 19# weight vest
    Reps were 5/10/15

    All pull-ups unbroken except for 1 rd, I believe. All squats unbroken. I did 21 rds because I was afraid that I may have marked one round twice. Not a pr. My previous time was 65:16 so maybe I actually did do 21 rounds. Who knows!

    Great day to remember our heroes!

  26. Kim says:

    Hero Murph!
    65:05
    1st run unweighted
    All kpu UB
    5 strict pu’s/5 from knees or roll ups each Rd so 100 strict PU’s 🤗
    15 squats to below parallel and beyond
    Weighted run with a black vest off rack weight???? 😐 idk

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