Murph
For time: 1-mile run 100 pull-ups 200 push-ups 300 squats 1-mile run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a 20-lb. vest or body armor, wear it.
Chelle- 49:32 rowed 800 and ran 800 for both 1- miles. Not doing push ups right now so I did 20 rounds of 5 pull ups, 15 squats, 20 sit ups. Equals 100 pull ups, 300 squats, 400 sit ups.
I am so glad we were able to do Murph on Memorial day weekend this year. Great group of girls! I did 1600m on the rower and than 20 rounds of 5 pull ups, 5 burpees (100 burpees instead of pushups), 15 squats, 200m bike. 45:18
Great WO. Thought about Hero Murph during those hard times running. 40:04 Ran 1 mile, 100 weighted lunges, 100 Good mornings with 20, 100 weighted sit-ups with 12, 300 squats with weight vest (ouch!!) and 1 more mile.
52:37. I ran 400 meters 8 times, mixed in with 10 rounds of: 10 push-ups (the last 1/2 on my knees), 10 press with 33#, 10 TKB with 20# and 30 squats. I didn't do the pull-ups because my hand was torn, but this version was too much arms. Exhausted!
47:38, this time I did pull-ups with 2 bands, 100 burpees instead of pushups. I did 10 rounds (8 included a 400 m run), 10 burpees, 10 pull-ups, 30 squats per round. Lots of cardio but not as hard on the arms as last time.
I did this twice. Once Memorial Day weekend, and the second time a week later.
Time #1 - 52:22 Ran 1 mile 5 groups of 20 pull ups (2 red, one brown band) 5 groups of 20 push ups 5 groups of 20 tricep kickbacks 5 groups of 60 squats Rowed 1600 m
Time #2 - 58:20 Rowed 1600 m 10 groups of 10 pull ups 10 groups of 20 push ups 10 groups of 30 squats Rowed 1600 m
I have no idea why my time was so drastically different the second time, especially since I row much faster than I run....
Chelle- 49:32 rowed 800 and ran 800 for both 1- miles. Not doing push ups right now so I did 20 rounds of 5 pull ups, 15 squats, 20 sit ups. Equals 100 pull ups, 300 squats, 400 sit ups.
ReplyDeleteThis comment has been removed by the author.
ReplyDelete43:00
ReplyDeleteRow 800 run 800
20 rounds of 5 pull ups, 10 sit-ups, 15 squats
Run 800 row 800
Thanks for rowing the last 800m with me Kendra!
ReplyDeleteI am so glad we were able to do Murph on Memorial day weekend this year. Great group of girls! I did 1600m on the rower and than 20 rounds of 5 pull ups, 5 burpees (100 burpees instead of pushups), 15 squats, 200m bike. 45:18
ReplyDeleteGreat WO. Thought about Hero Murph during those hard times running.
ReplyDelete40:04 Ran 1 mile, 100 weighted lunges, 100 Good mornings with 20, 100 weighted sit-ups with 12, 300 squats with weight vest (ouch!!) and 1 more mile.
52:37. I ran 400 meters 8 times, mixed in with 10 rounds of: 10 push-ups (the last 1/2 on my knees), 10 press with 33#, 10 TKB with 20# and 30 squats. I didn't do the pull-ups because my hand was torn, but this version was too much arms. Exhausted!
ReplyDeleteSome of the girls were unable to do Murph on memorial weekend so we did it again today. So fun! I did it the same way as last week- 42:05 this time
ReplyDelete43:51
ReplyDeleteBike one mile - 4,000
20 rounds
5 pull-ups
10 push-ups
15 squats
Bike 1 mile
47:38, this time I did pull-ups with 2 bands, 100 burpees instead of pushups. I did 10 rounds (8 included a 400 m run), 10 burpees, 10 pull-ups, 30 squats per round. Lots of cardio but not as hard on the arms as last time.
ReplyDeleteI did this twice. Once Memorial Day weekend, and the second time a week later.
ReplyDeleteTime #1 - 52:22
Ran 1 mile
5 groups of 20 pull ups (2 red, one brown band)
5 groups of 20 push ups
5 groups of 20 tricep kickbacks
5 groups of 60 squats
Rowed 1600 m
Time #2 - 58:20
Rowed 1600 m
10 groups of 10 pull ups
10 groups of 20 push ups
10 groups of 30 squats
Rowed 1600 m
I have no idea why my time was so drastically different the second time, especially since I row much faster than I run....