"Murph"
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
For time.
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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5 comments:
what??????OMG!
mmm! maybe stay home 2morrow
Hahaha!
1:19:49 with a 33 pound weighted vest. More than double the time it takes me without it. Long and slow.
Murph scaled as follows-
1 mile run
45 pull ups - 55 ring rows
200 push ups
300 squats
1 mile run
1:10:26
Right hand ripped wide open at about the 30th pull up. Excruciating.
Push ups and squats felt strong the whole way. Push ups were done in sets of ten through the 13th round. Squats stayed in 15 the whole way. Last time I did a half Murph with jumping pull ups. My goal is to get all pulls next time this comes up.
Happy Birthday Dan.
500mtr row sub 90 sec thrusters
21 burpees
400mtr run
3rds- 17:08
afterwards- 10 burpees x 3 rds
(was hitting them at 20 seconds)
4x 500mtr row (C2)
Thats a cool friggin picture!
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