Time: 7:00 a.m.
"Murph"
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
For those of you looking for a scaled version of this workout, we will have a "Half-Murph" option as well.
Compare to 12/05/09.
Lori PR's on Back Squat
Change your life at Omaha's premier strength and conditioning facility and the home of Nebraska's only Starting Strength coach. We provide private, semi-private, and small group training as well as online coaching to meet a variety of goals. Anyone can make you sweaty and tired. At Testify, we make you strong.
6 comments:
**winner of the sweaty guy award ... yeah me***
"Murph"
1 mile Run
*broke down to 10 rounds 10-20-30*
100 Pull-ups*25kips, rest 12" box on top of two mats*
200 Push-ups *60 full, the rest from knees*
300 Squats
1 mile Run *calf cramps ... walked most of last*
59:52 *5 sec bonus for bringing in the cones*
Half-Murph
run 800
50 pullups(1-2/3 mat + 18")
100 pushups(half boy/half girl)
150 squats
run 800
32:10
including a restroom break
and only walked about 20 feet
Wow... all you guys rock! That's impressive...
"Murph"
1 mile Run
100 Pull-ups 18" box 1 1/3 mats
(jumping pull-ups)
200 Push-ups first 3 sets...all boy then went to half and half
300 Squats to a 10# plate and a 9-10# medicine ball
1 mile Run
59:02
Thanks for letting us go longer than 45 minutes so we could finish!
Everyone kicked butt on this one! Always great to hear and give encouragement!!
"Murph"
1 mile Run (with shoes)
100 Pull-ups (all kipping)
200 Push-ups (full)
300 Squats
1 mile Run (no shoes)
57:35
Post a Comment