We're heading down to Rainier CrossFit this coming Saturday for the CrossFit Total Kurtis and Laurie are hosting. Please come on down! You must weigh in by 11:30am. For more details, click here. We'll see you there.

CrossFit Total official rules.

Great job everybody! Congratulations Nadia on being surely the world's fastest woman and faster than just about every male who's done Murph as well. Nadia's time: 32:05. Wow!












Thanks Kellie and friend for keeping time and taking pictures. Lots more pictures are here.

The plan to do Murph yesterday was initiated by Rachel, and she says thank you to everybody who came. She didn't want to do it alone. Luckily there are lots of CrossFit diehards willing to go along with just about any plan to do a workout.

Gym members are invited to try themselves on the workout "Murph" on Sunday, Feb. 16, at 11:00 AM. Two people are already committed and they want you to join them.

"Murph":
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
... for time.

"Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it."

-from CrossFit.com, August 18, 2005

Skimming through the comments, the best time I spotted by a male was 36:30, and by a female, 44 minutes.

According to the CrossFit archives, 7 years ago today Greg and Lauren posted the first workout of the day. Here's what it was:

Fast & Heavy

Dumbell "Thruster" 21 reps

Run 1/4 mile (400m)

Dumbell "Thruster" 18 reps

Run 1/4 mile (400 m)

Dumbell "Thruster" 15 reps

Run 1/4 mile (400 m)

Notes:

"Thruster" is a deep front squat to a push press all in one explosive movement.

Time routine from start to finish.

Ranking is a composite of load used in "Thruster" and total time.

Submit body weight because load value is based on percentage of body weight.

Sean Nordquist will be teaching 7:00pm crossfit classes on Monday's and Wednesday's starting February 4th.

Please see our schedule for all class times.