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Nicole M.

Primary Sport: Cross Country

Secondary Sports: Wrestling, Track & Field

 

Origins: September 2010 (Old Weight Room) - following Brian the Trainer after a swimming workout session

 

Murley's Surprise - Boxy Jr.

 

5k - 22:01 (Cross Country State Finals) 21:40  20:54  20:36 19:39

1 Mile Run - 5:52 (Catholic League Championships)

2 Mile Run - 13:17 (Williamston Invitational) 12:46 (University of Wisconsin Parkside)

 

Max Effort Workouts:

CrossFit Total 410 lbs (145# back squat/80# press/185# deadlift) 155 / 85 / 200 = 440 155/90/210 = 455 lbs  160/90/200 = 450 180/100/215 = 495

Max height box jump - 

Max rep pull up -

1 RM Back Squat - 125 lbs 145 lbs 155 lbs

1 RM Clean - 

1 RM Clean & Jerk - 105 lbs 135 lbs 150 lbs

1 RM Deadlift - 220 lbs

1 RM Snatch - 102.5 lbs

 

Benchmark Workouts:

Angie - 18:19 (sg/mpu)

Cindy - 19+5+10+13 (mpu) 10 + 5 + 5 (in season) 20+4 RX

Diane - vs. Bubs 7:41 as rx'd

Elizabeth - 8:03 (75/bar at 15-10-5) 7:12 (75/bar) 7:00 (85/bar) 

Fight Gone Bad - 370 (35 lb pp/sdhp, 20 in box, 10 lb med ball) 344 (45/20"/14#) 372 girls rx'd 424 as rx'd 402 "actually" rx'd (55-lb. bar, 20" box)

Filthy Fifty - 29:28 (35 lb push press/12 kg swings) 26:50 as rx'd 24:08 as rx'd (minus 20" box jumps)23:37 as rx'd (minus box jumps - 20 in. box) 18:55 (16k/14#/45) - Burpees and double-unders on film 18:38 guys rx'd (minus 14 med ball/20 box)

Fran - 4:00 sg-k 45 lbs 4:27 (45 lbs) 8:22 as rx'd 4:44 (45/sg) 5:23 as rx'd

Grace - 2:43 (85) 2:47 rx'd

Helen - 12:15 as rx'd (475m run each round) 9:28 as rx'd 10:01 (guys rx'd), 9:27 as rx'd 8:43 rx'd 8:37 as rx'd

Karen 6:18 (14)

Kelly - 3 rounds - 18:29 (20"/14) - 4 rounds 19:52 rx’d 18:21 as rx's

Michael - 19:24 as rx'd 18:01 as rx'd 17:19 rx'd

Murph - 47:10 (green band/knee push-ups) 42:09 (mpu) 40:47 (sb/mpu) - straight through 36:45 (sb)

Nancy - 8:20 15lbs 3rds (475m run each round/ROM defficiency) 11:44 (45/4 rounds)

Jackie - 9:56 (45)

Eva - 38:43 (16/sb)

Barbara - 26:48 (20 ring row)

Nasty Girls

Nasty Girls 2.0

 

Workout Videos:

Gymnastics WOD

End of Summer "Murph"

Split Jerk/Hollow Rock/Sprint Triplet

Open Workout 14.5

Snatch Skill Workout

Advanced Session Deadlift/Sprint

Max Height Push-Up

Advanced Session Handstand Walk WOD

Team Workout - Burpee box jump/Dumbbell snatch

Team Workout w/Throwing

Death by Push-up Ladder

Holding your breath Team Workout

Tabata Deadlift/Squat

Tag Workout w/Megan Kavanaugh

Broad Jump/Box jump Skill Work

Fran 2016 

Crossfit Hero Workout "Murph"

Hawaiian/Shark Week Mashup 2016

10 RM Front Squat -110 lbs

1 RM Hang Power Clean - 100 lbs 130 lbs

3 RM Clean & Jerk - 115 lbs

 

Accomplishments:

Teaching the Deadlift

First muscle-up

Thruster Toss

CrossFit Level 1 Trainer

Foam Fest

Kipping handstand push-up Coach's Corner

Kettlebell Swing Coaching Points

Phys. Ed. Coaches Clinic Intro

First Muscle-up

Champions Club Education Network Chronicles pt. 2 

Reader Comments (5)

My hang power clean max is 100, not 105, to clarify.

June 18, 2011 | Unregistered CommenterMurley Burly

love the socks :)

June 21, 2011 | Unregistered CommenterRyan Richard

**Possibly injected with steroids during her stay in Chicago. Drug test? (;

July 25, 2011 | Unregistered CommenterMurley Burly

What's up with the rounding back Caitlyn... haha :P

May 25, 2012 | Unregistered CommenterMurley Burly

CrossFit Total: 155 / 85 / 200 = 440 PR! (:

November 6, 2012 | Unregistered CommenterMurley Burly

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