November 25, 2012

Crossfit Tribute WOD: “Paula”

Crossfit recently released its new tribute work out to another one of the fallen.  Five rounds, each of for time:

100 micro-air squats

25 lip/cheek induction drills

2 mile run

100 micro-air squats (reverse cow girl)

25 lip/cheek induction drills

Coordinating instructions: micro-airsquats are to be preformed by bounching rear off the ground to a height of three inches, give or take.  Lip induction drills require special equipment, garden hose and golf ball.  Vibram Fivefingers optional.

Post work out recovery: huddle on couch with snuggie blanket while eating fat girl treats until it all just goes away.

About the Author

is an eight year Army Special Operations veteran who served as a Sniper and Team Leader in 3rd Ranger Battalion and as a Senior Weapons Sergeant on a Military Free Fall team in 5th Special Forces Group. Having left the military in 2010, he graduated from Columbia with a BA in political science. Murphy is the author of Reflexive Fire, Target Deck, Direct Action, and numerous non-fiction articles about Weapons, Tactics, Special Operations, Terrorism, and Counter-Terrorism. He has appeared in documentaries, national television, and syndicated radio.

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  • M1k351x

    I am failing to get the full core burn with this. What am I doing wrong?

  • dboi73

    I just shat my lower intestine... But I did it

  • skyrobinson

    LOL! I'm totally late too, and sorry ariarisacci, but I have a vagina and still find it funny. You seem a little...uptight. Maybe you should try the exercises listed above, with a partner. Come back tomorrow when you are not so uptight and read it again. Maybe you will see the humor.

  • Tango9

    @ariarisacci anger troll is angry.

  • dmpstrdvr

    This made my morning - understanding I am several days late to the party!  Thanks guys - and you gals out there who participated as well!