View Full Version : Wednesday 7/23 WOD "Murph"
Post your comments, questions, and time.
Hoo-Yah Murph!!
futuresixshooter
07-23-2008, 07:33 AM
is it allowed to break this workout down and do 10 pull ups, 20 push ups, 30 squats, or is it to be done straight through, finishing pullups, then push ups then squats?
By all means, break it up. The most common way is as you suggested; 10 pull ups, 20 push ups, 30 squats x 10. Another way is to do 20 sets of 5 / 10 / 15.
What you don't want to do, in my experience, is do odd combos that require a team of accountants to track. Keep it simple, stupid.
Hoo-Yah!!
jdoleac
07-23-2008, 10:52 AM
future six shooter,
I think rord's recommendation of the "Chelsea" config would be a good one to follow. 5-10-15 x 20.
jalbers2
07-23-2008, 11:00 AM
39:44 no weight
broke it up into sets of 10-20-30
runs on a treadmill at 7 min pace
jdoleac
07-23-2008, 01:59 PM
I see now that starting out with a 6:14 mile might not have been the best idea... it gassed me, but my exuberance couldn't be contained and I just strode it out.
Thus my total time was 54:27 as I was nice and winded after the first mile. I'm not in good enough shape to run that pace and then follow with all that PT. Stupid me.
skeetman1
07-23-2008, 02:43 PM
Man I blew this workout. It took me 29:12 and I didn't even finish the last mile. I got in about 100m and I died. Oh well I'll just have to pick it up tomorrow.
hamburger
07-23-2008, 03:17 PM
65 minutes for me
newtonbcn
07-23-2008, 03:49 PM
37:50 with 25lbs vest
da_runner
07-23-2008, 04:36 PM
I'll be back on track tomorrow.
Today AM 25 minute run steady
Today early PM 2 mile run with some up tempo thrown in.
Followed with laps in the pool. 12 arm were shot from yesterdays work out felt during the pulls in the pool.
Volume less, but this is close to my old school efforts.
This evening standard PT with children sit up push up pull up.
yosemite sam
07-23-2008, 05:28 PM
This evening standard PT with children sit up push up pull up.
Hey da_runner: Do your kids PT with you or do you use them for your PT? It cracks up my sons when I let them sit on my back while doing pushups or when I hold them up in the air while doing situps. Not good enough at pull ups yet to let them hang from my neck, though.........
da_runner
07-23-2008, 05:40 PM
:D My children are a little older. We do wise *** around some times and I do let the youngest sit on my back while doing push us.
Going back to when they were small, my variation of the ruck sack run was one of them on my back. Funny thing though, they decided when the run was over.
Good times. Spend as much time as you have with them.
deck_
07-23-2008, 06:48 PM
As rx'd - 37:17
This way my first workout since I pulled something in my back during the last Fran workout and could barely stand up. Let's just say this workout felt really, really bad in a really, really good way! :)
As Rx'd
Push it hard today. Miles done in 5:54 and 7:30. I split up the exercises 10,20,30 X10 for a time of 28:32.
futuresixshooter
07-24-2008, 06:09 AM
as rx'd 50:40
parishke
07-24-2008, 06:27 AM
WOD as Rx'd
Time = 29:59 minutes
Mile 1: 6:20; Mile 2: 7:30
cbrittendahl
07-25-2008, 10:45 PM
Done with summer school and work is starting to calm down a bit so finally able to get back into it. I wanted to get a little extra running, so I changed things up a bit.
Did a two mile run to start: 14:02
50 pullups
100 pushups
150 Squats
(first three rounds 10,20,30, then had to switch to 5,0,15)
1 mile run
50 pullups
100 pushups
150 Squats
(5,10,15)
1 mile run
I don't know the total time, but I felt I was keeping really good pace. Going to start timing my workouts again in the next couple days.