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
Compare to May 20, 2017.
Wod RX w/ 20lb Vest: 23:26
Murph challenge prep w/20# vest
24:57
*everything unbroken
11 mile run
Home mod Murph session with Rory!
15 rounds of Cindy in 14# vest
About 17 minutes, lots of distractions 😛
26:46 without vest
Wod rx : no vest
22:31
WOD without vest
27:15
Murp prep
Ring rows for PU
23:54
2 k bike
4 Cindy
600 run
3 Cindy
400 run
2 Cindy
200 run
1 Cindy
31:40
Wod RX w/ 20# vest and strict pull ups
30:00
Three of my 4:30 guys right there!!! 🙂
600m
6 rds 3-5-7 (banded strict pull ups / knee push ups)
400m
4 rds
400m
4 rds
200m
2rds
35 something
Pull up strength
WOD
No vest with ring rows subbed for pull-ups
Time: 24:10
Wod with Bike subbed for runs
25:11
WOD no vest 32:12
Pull-ups unbroken
Push-ups 5/5
Squats unbroken
Murph Prep no vest
26:18
Murph Prep w/14# vest
38:05
Abs