5-30-22 Murph

Murph

For time: 

1 mile run

100 pull ups

200 push ups

300 squats

1 mile run

Time: 52:19

Did straight thru. 35 sec PR.

First mile in 7:04.

Pull ups as 10s thru 80 then 8-7-5 in 7:05 (14:09).

Push ups in 50 sets of 4 with short breaks in 16:10 (30:19).

Squats as 30-20-30-20 then all 20s in 13:23 (43:42).

Last mile in 8:37 (52:19).

5/30/17 Murph

Murph

For time with 20# vest straight thru:

1 mile run

100 pull ups

200 push ups

300 squats

1 mile run

Time: 63:20

Mile: 8:25

Pull ups: 17:06 (8:41) as 5x10 then 8s and one set of 2.

Push ups: 36:09 (19:03) as 6 thru 24 then all 4s. This is my kryptonite

Squats: 51:50 (15:41) as 15s

Mile: 63:20 (11:30) my run for first 300m was a walk, literally couldn't lift my legs.

9/21/12

OLYMPIC

1a. Snatch Balance + Overhead Squat 4 x 1 + 3 – start light, work to heavy
135, 165, 185, 205(2 ohs)

2a. Snatch 5 x 2 @ 80% of Tuesday’s snatch - 150

STRENGTH (as a superset)

3a. Banded Dead-lift (just like you requested Preston) 5 x 3 @ 60% - 245

these should be fast reps, not necessarily touch and go but explosive from floor to hip

3b. GHD Sit-up 5 x 8

(this is an open/close superset, let me know how this goes)

CONDITIONING

Murph - Benchmark WOD

1 mile run

100 Pull-ups
200 Push-ups
300 Squats

1 mile run

Time: 39:40