20090813

Friday the 14th of August, 2009

Bring a friend/ Lose a friend Friday

"MURPH"

1 mile run
100 pull ups
200 push ups
300 squats
1 mile run

Post time to comments

10 comments:

2fit2cross said...

35:05 RX
6:08 first run
6:52 second run

This is a PR by 6 MINUTES (8 minutes better than my last attempt).

In my notes form the last attempt i wrote "need to stop drinking, sleep more and eat better" that was in mid march.

In Mid-May I started the Paleo Diet. This reduced the number of drinks i have and changed my diet. I haven't been sleeping more. I have trained with similar frequency, with more of a focus on strength development than met con. I weigh in at about the same weight (between 165 # and 170# depending on the day).

Here is some clinical evidence that a better diet will improve your performance.

PANOS said...

HPC 1-1-1-1-1-1-1
(95,115,135x1) W/U

165
185
205 (pr)
215 (pr)
220 (pr)
225 (x)
225 (pr)

DL 5-5-5
225
275
315

DM said...

rest as rx'd.
beach day in lake geneva, wi.

dibo said...

7:10 first mile though ran a bit to far so should be a little less.

scaled pullups to ring rows
scaled pushups to jumping ringdip

last mile? tough, very tough slow burn 46 something

Adam said...

225 HPC, Pete? Are you kidding?

my traps are super sore today from that attempt at DT yesterday.

Yamakoa said...

rx'd
44:05 Still feel under the weather. I am glad I was just able to complete this one.

K2 55:38 Rx'd Yeah!!!!

Defend305 said...

Joey G.

Didn't go to class on thursday and friday, thought my hand was broken, turns out it wasnt.

Did Murph on Sunday with Wess

RX'd 62 minutes, done in the noon sun on the beach! Bad Idea, feeling it tonight.

Defend305 said...

Joey G.

Didn't go to class on thursday and friday, thought my hand was broken, turns out it wasnt.

Did Murph on Sunday with Wess

RX'd 62 minutes, done in the noon sun on the beach! Bad Idea, feeling it tonight.

Wesley said...

Sunday Murph WOD Rx-

50:58

hard workout but know i should've pushed harder. Joe P- awesome time..

2fit2cross said...

thanks wes! Paleo Diet!....