Crossfit WOD
"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
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.
Mountain Athlete WOD
Sport Specific Training
6 comments:
Back is still stiff and sore, but getting much better. Debated trying to work back in today, saw it was Murph, and decided to wait another cycle. May start some easy running today or tomorrow.
pace it out Paul. No use beating yourself up. You in Springs yet??
Hiked with the boots on and 60 pound pack again. I feel really stiff the day after. Hiking with the heavy pack definitely finds all the small muscles and tweaks them into shape. Forgot to mention in yesterdays post that my 1rm for squat clean was 165 pounds, making 80% 132 lbs (actually used 135). I was sooooo close to 175 I could taste it but ended up having to unload and in the spirit of the workout, used the weight that was actually completed.
48:56 final time.
I broke the pullups, pushups and squats respectively into groups of 10, 20, and 30 by 10 sets for the total of 100, 200, 300.
1st mile - 7:30
Rounds 1-5 17:53
Rounds 6-10 14:55
2nd mile - 7:54
whew, the last mile sucked. I wasn't tired per se but my legs were killing. You fellas missed out...good/bad for you. haha.
oh and I wore my weight vest, 17 lbs. I believe it is!
Awesome Al--the weight vest makes a huge difference.
Rob--give Murph a try! You'll love/hate it!
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