A pound of Muscle vs a Pound of Fat We hear tons of ladies who are scared to start Crossfit because they don't want to get "huge". The body building and steroid culture has led many to believe it is true. This idea is absurd and has no evidence to support it. Check out what our resident professor (and owner of 6 muscle ups at the age of 72) Tony Leyland has to say about women getting huge doing crossfit. 2._Strength_and_Body_Compostion.doc Friday and Saturday Workout: Murph 1 Mile run 100 pullups 200 pushups 300 squats 1 mile run You can break up the pullups, pushups and squats in any order If you do Murph on Friday and want to come to the gym on Saturday you do "Strength Recovery" ( 4-5 sets of 5 reps of squats, deadlifts and presses at 50% max ) Make sure you get a score for this workout before the weekend is over.