What a coincident we did Murph today during bodyweight class, 30 degrees by the way… It is Memorial in the US, CF boxes in the States mostly do this wod on that day. So I am not sure if it was planned or not.
I was thinking about going slower than usual because I was also signed in for the regular class and weightlifting (my usual triple Monday)… Well, did not work that well. I actually did not go too hard during the run and I slowed down the squats a bit. My push ups were kinda slow, also my pull ups should have gone better. Well I worked around 85-90 % most of the time. It took me 42:52 minutes. I still wanna have a under 40 minutes time one day, it is possible with rest and a little bit less heat and rest beforehand.
Afterwards I did the regular class but I slowed down and canceled weightlifting…
Metcon (No Measure)
8 supinated bent over row (25)
8 upright row (25)
8 strict pull ups
8 paused back squat (50)
8 dead stop jumping lunges
8 air squats
8 hspu (well, this did not work very well after 200 push ups, I only did 3-4)
8 db push press (2x12kg)
8 lateral plate raises (2×2.5)
Metcon (No Measure)
10 alfredson calve raises lvl 2
5 nordic hamstrings
I came early to Berlin and wanted to work out before enjoying the last hours of my vacation. When I arrived I was asked to do Murph with 2 of the coaches. Well, well, well…, I was not very convinced in the beginning but after all the laziness and food during the last days…
It was the first time I did it in the right order, last time we did 10 Cindy and rounds and ran a bit less than 1.6 miles (I guess), this time it was the real Murph, not with weight vest.
It took me around 46 minutes to finish, which was fine I guess for an old girl like me. The push ups took forever and after 300 squats going back to the run was kinda interesting… 😉
I tried to do some work afterwards but it was almost impossible…, haha… So I left for a nice afternoon brunch thing and some more food…, Murph made me really hungry… 😀
It supposed to be a partner workout but two other coaches and me decided to do it on our own. So, Murph for the first time… We were asked to split the reps in between the different movements, not 100, 200 and 300. Otherwise it would have probably taken too long. So all of the athletes did Murph with split up reps, even the partner Murphs.
I decided to use Cindy rounds: 20 rounds of 5 pull ups, 10 push ups and 15 squats, this was totally fine…
10 reach through
10 scapula pull ups
in teams of 2
one works, one rests, both run
100 pull ups
200 push ups
Solo Murph RX