"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.
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Some advice for those that may have not done this one before…
Partitioning “Cindy-style” (5 push-ups, 10 pull-ups, 15 squats) is probably the way to go.
I did this back in October in 33:33, but that was with jumping pull-ups, 7:10 and 7:37 minute miles.
It will be a whole new ball game with doing kipping pull-ups.
ENJOY!!!
as rx’d:
Dale-45:39
Craig-46:11
Pat-52:08
scaled: (assisted pull-ups, and/or row 1600m)
Rob L-38:37 (apu)
Charlie-39:35 (row, apu)
Beard-41:39 (1/2 reps, apu)
Bill-47:36 (apu)
Amber-47:52 (apu)
Steve-48:52 (row)
Estey-55:45 (apu)
Putting this one on my calendar for next Saturday.
Nice effort by all today.
Murph rules! nice schedule this week coach! Rob L you’da man!
I think Dale’s face-down picture says it all.
Bill – see you on the starting line this afternoon.
Matt & Al – still a chance for you to fit in MURPH next weekend – I’m going to need some company!
30 Days in a ROW
Day 10
I subbed the row for the run here on Murph because… lets be realistic, how much would be left in the tank to row after Murph?
as rx’d:
J9-39:46
6:17 (first mile)
6:36 (last mile)