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What better way to welcome in a long weekend than with the hero workout with one of the worst reputations getting around "Murph". There are a couple of ways to do this workout, by partitioning the reps of the pullups, pushups and squats (breaking them up into sets of 5-10-15 of each) or by going straight thru all the reps of one exercise before moving onto the next. It is a tough workout either way but going thru unpartioned does make it is even harder.
Part of doing this workout as prescribed involves wearing a 10kg vest for the duration, I unfortunately do not own a pile of 10kg vest's but if for some sick reason you happen to own one or have some other cumbersome piece of clothing you feel like wearing bring it along.
Workout
"Murph"
1.6km run
100 pullups
200 pushups
300 squats
1.6km run
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4 comments:
ah love this workout did it over my spring break a few weeks ago. dont remember what my time was it was a beautiful day at the park for it though. Will see what i can do to set a base line time tomorrow. As for a vest i have one but wont have it for tomorrows workout, will pick it up next weekend from my parents for the next time it's needed. Till the moring good luck to everyone.
chris1 - 32:04
ant - 38:15 (orange band)
kev - 40:02
lloyd - 35:50
jason - 48:15
chris2 - 41:15 (75%)
emma - 31:15
kaori - 29:49 (50% run)
kate - 28:38 (50% run)
cracker effort from everyone, sensational day to be out in the park busting out a workout. Good to have Chris from the RAAF out and original Chris back from Tasmania.
Good luck in the morning titus!
btw ladies subbed ring row for pullup, lloyd, jason n chris2 on the bands for pullups
40:36 as rx minus the vest, did each exercise unpartitioned was really happy with the 1.6k runs 6:12 for the first 6:48 for the last. f'n love that many pull-ups (no sarcasm i really love pull-ups)
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