CrossFit East Bay WOD @ GWPC 091108:
Benchmark Five
WOD 091108
"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 twenty pound vest or body armor, wear it.
Post Time and vest or no vest to comments.
Compare to 090611
- Wearing a vest is not suggested unless you already capable of doing this without one in under an hour.
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Example: For "Tabata Something Else"
Set Gymboss to one interval of 00:20 and a second interval of 00:10 on Auto mode for 8 rounds.
My first murph: 45:30 (no vest). why has my god forsaken me?
57:18 with vest (first time)
Vest was less of a hindrance than I expected, but yoga class forced me to do it downstairs at IW where the pullup bars are all far too low, so my pullups were...weird. Not sure if they count or not.
1:00:50. First time, no vest.
1:04:59 RX (20# weight Vest)
My freakin leg cramped up again on the second run. Went shoeless. The pushups were crippling.
1:04:01 - 9 minutes faster than my last 100% volume time
Used the green band for pullups - squatted to a med ball.
Last run (pluss the transition time to start the run) took nearly 14 minutes.
I suspect that if it had not been the day after a 5k run (which tweaked a few things), i might have been able to get it under an hour.
70:00 20lb vest only on 100-200-300 body weight exercises, no vest on the runs as I was worried about my knees. I used the 5-5-15-5 rep scheme for each "Cindy" style round as suggested by Daniel. I thought this a big improvement over the 5-10-15 rep scheme.
47:11 rx
I had a stomach full of dim sum and felt a tinge ill after I was completely done. My last Murph was 46:49 with C2B pull-ups.
41:17RX (no vest). I foolishly didn't realize that the body weight movements could be divided until I had already finished all of the pull-ups and 75 push-ups, which made the squats really terrible. With some planning and less stupidity I think this time can be much improved
1:00:01-with pull up band. If I work hard, I'm sure that I can shave that second off next time.
59:04. PR. 5 PU, 5 Pushup, 15 Squat, 5 Pushup throughout. Did all the pullups and squats and just fine. Most pushups after the first 3 or 4 rounds had to drop my knees, but got the full range of motion on all of them. Sore through Wednesday.