"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.
Scale as needed. Don't let this workout scare you off. You can elect to complete a 1/2 or 1/4 "Murph" if necessary.
Happy St. Patrick's Day! What a way to start the first day after the 30-day push-up challenge - more push ups!
11 comments:
GREAT.....MORE RUNNING!!!!! Oh, and tonzzzzzzzz of all the other stuff, too!
This will be my first time doing this one. I am already trying to figure out what is the best way of doing this, if there is a way.
- Run mile
- 10 rounds of:
* 10 pullups
* 20 pushups
* 30 squats
- Run mile
Mannnnn, I have to pee already!!!
I am going to go with max til failure..j/k maybe not
I'm going to do the following:
row 2000m
20 rounds:
5 pull ups
10 push ups
15 broke legged half ass squats
row 2000m
Lets see what time that takes me too.
If I start at 6pm, I should be finished by tomorrow morning, right?
...actually, the 20 rounds looks better. I am not saying it will be easier, but only that it looks better on paper
I picked 20 rounds to make it kind of like a Cindy. Here is my prediction for my time:
First 2k row - 9 minutes or less
20 rounds of pullups, push ups and broke ass 1 legged squats - 20 minutes
Last 2k row - 10 minutes or less
Total time: 39 minutes or less.
This is based on the the fact that I think I can keep a 2:15/500m rowing pace and do 20 rounds of Cindy in 20 minutes considering I'm not doing full air squats. Lets see how this theory goes.
The workout says to wear a 20lb vest if you have one. I am definately not wearing a 20lb vest my first time I do this WOD.
So, to have this WOD as RX, does one HAVE to wear the 20lb vest or is it considered as RX even without the vest?
andy.... ur breakdown sounds good. i may try that. we'll see...
i dont need a 20lb vest when i have and extra 20lbs on my ass as it is. pshhhhhhh.... 20lb vest. HA.
This is going to be a good one... I will be doing the 10 rounds of 10-20-30...
OMG!! is this legal?!?! Looks like a "last-chance workout" :-/ see u at 6!
Post a Comment