Monday May 31, 2021

murph3

Warmup
5:00 Minute Clock
100m Jog or :30 High Knees
5 Pushups to Downward Dog
10 Air Squats

WOD

“Murph”
1 Mile Run
100 Pullups
200 Pushups
300 Air Squats
1 Mile Run

ACCESSORY WORK
3 Sets
10 Cat Cow Exercises
20 Deadbugs (controlled)
15 Single Leg Hip Bridges (right/left)

BONUS STRETCHING
1:00 Calf/Achillies Stretching
1:30 Couch Stretch (right/left)
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7 thoughts on “Monday May 31, 2021

  1. Monday Morning “More Than Mostly” Murph
    1 mile run
    20 rounds of: 4 strict pull-ups, 10 push-up, 15 squats
    1 mile run

    14lb weighted vest
    49:41

    The last run is always the worst part – I feel slow as molasses when I first head out but settled in after about halfway and had felt good heading back for the finish line.

    • Round times
      R1 | 09:42 |
      R2 | 00:00 | -582 s (accidentally double tapped here)
      R3 | 01:17 | +77 s
      R4 | 01:20 | +3 s
      R5 | 01:23 | +3 s
      R6 | 01:25 | +2 s
      R7 | 01:29 | +4 s
      R8 | 01:27 | -2 s
      R9 | 01:20 | -7 s
      R10 | 01:25 | +5 s
      R11 | 01:25 | 0 s
      R12 | 01:27 | +2 s
      R13 | 01:32 | +5 s
      R14 | 01:27 | -5 s
      R15 | 01:32 | +5 s
      R16 | 01:28 | -4 s
      R17 | 01:33 | +5 s
      R18 | 01:35 | +2 s
      R19 | 01:27 | -8 s
      R20 | 01:36 | +9 s
      R21 | 01:39 | +3 s
      R22 | 01:26 | -13 s
      R23 | 10:46 | +560 s

  2. Went for 3/4 murph to match what I did last month. (1 mile, 15 Cindy at 3/10/15, 1 mile). Only problem is I double tapped my counter one round so I only actually did 14 rounds.

    Time: 46:11
    Round times
    R1 | 10:23 |
    R2 | 01:51 | -512 s
    R3 | 01:21 | -30 s
    R4 | 01:25 | +4 s
    R5 | 01:35 | +10 s
    R6 | 00:00 | -95 s | 😬 oops
    R7 | 01:56 | +116 s
    R8 | 01:49 | -7 s
    R9 | 01:39 | -10 s
    R10 | 02:32 | +53 s
    R11 | 00:01 | -151 s *
    R12 | 02:41 | +160 s
    R13 | 01:35 | -66 s
    R14 | 01:29 | -6 s
    R15 | 01:36 | +7 s
    R16 | 01:30 | -6 s
    R17 | 12:48 | +678 s

    * this one I tapped the counter late since Jess was in the way. But then I double tapped, so didn’t tap the next one to compensate.

  3. modified to 800m run since I’m still working my running back up to pre-hamstring-injury levels. Did 12 rounds of 5/10/15 using the doorframe pullup bar.

    Round times
    Run 1 | 05:36 |
    Cindy 1 | 02:15 |
    Cindy 2 | 02:13 | -2 s
    Cindy 3 | 02:32 | +19 s
    Cindy 4 | 02:40 | +8 s
    Cindy 5 | 02:56 | +16 s
    Cindy 6 | 02:58 | +2 s
    Cindy 7 | 03:19 | +21 s
    Cindy 8 | 03:20 | +1 s
    Cindy 9 | 03:28 | +8 s
    Cindy 10 | 03:33 | +5 s
    Cindy 11 | 03:30 | -3 s
    Cindy 12 | 03:18 | -12 s
    Run 2 | 06:56 |

  4. Makayla’s first Murph! To make it manageable and less intimidating for her we made it a partner WOD and ran a half mile instead of mile and split the 20 rounds of Cindy. She chose db rows and I did banded pull-ups with a lighter band
    Total time 31.23

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