Saturday 170520
MURPH Challenge Prep
For Time: *with or without a 20/14lb vest*
Run 800m
-5 Rounds of: 5 Pull-ups – 10 Push-ups – 15 Air Squats
Run 600m
-4 Rounds of: 5 Pull-ups – 10 Push-ups – 15 Air Squats
Run 400m
-3 Rounds of: 5 Pull-ups – 10 Push-ups – 15 Air Squats
Run 200m
-2 Rounds of: 5 Pull-ups – 10 Push-ups – 15 Air Squats
Post time to responses.
Gorgeous as always, Jewel!!
Skill work
Muscle ups
EMOM for 9 mins did 3 muscle ups the 10th min I got 6
Total reps-33
Wod as RX’D without vest
20:43
Great job nick I tried to catch you but your just too fast on those runs
Skill work: ring muscle ups. 9 rounds of 3, 1 round of 4. Total reps:31
Wod RX: 19:58
5 strict plu emom for 10 min
Wod with 30# vest
39:30
Skill – ring muscle ups EMOM
3-3-3-3-3-2-2-2-2-3
Total = 26
—
Wod. Rx’d.
22:48
Great job Toby!!
10 min EMOM: 3 strict pull-ups
*
WOD as rx’d: 27:13
No weight vest used
Skill: 4 strict PU EMOM
WOD Rx’d w/o vest: 27:50
Skill:
9 sets of 2 bar MU’s strung together
1 set of 5 (PR by 2 reps)
Wod rx’d no vest
30:30
Strict ring MUs EMOMx10min
3-3-3-3-3-2-2-2-2-3=26 total
WOD w/15# weighted vest
29:14
Had several vest malfunctions at beginning had to stop a couple times and tape it around me..looking forward to Murph next weekend!
EMOM for 10 minutes
1: 5 MU’s
2: 5 MU’s
3: 5 MU’s
4: 5 MU’s
5: 5 MU’s
6: 5 MU’s
7: 4 MU’s
8: 3 MU’s
9: 4 MU’s
10: 4 MU’s
Total MU’s=45
WOD
As Rx’d with no vest
Time: 18:57
Skills-2 strict even rounds 5 butterfly odd rounds
WOD rx’d without vest
32:39
Skill: Bar MU w/20# vest
3-1-1-2-1-1-1-1-2-3
Total: 16 reps
WOD without vest:
31:31
Wod Rx (no vest)
22:30
Worked on Non-false grip ring MU finally got one on last rd
WOD with rows
29:41
Skill: strict muscle ups
3-2-2-1-2-2-1-1-1-1
Total:16
Wod w/20lb vest:
25:40
Strength
1 muscle up each minute
Wod rx
24:59
Strength: 5 butterfly pull-ups emom
WOD RX (no vest): 20:40
Thanks Sean!
Wod with push ups from knitted knees
33:49
Peloton Bike:
45 minutes | ~16 miles | ~900 calories