Murph

Murph
1 mile run
100 pullups
200 pushups
300 air squats
1 mile run
w/ 20# vest

Time...around 50 minutes...timer issues!

murph

Run one mile w 20# vest
50 pull ups
100 push ups
150 squats
Take off vest and do 50, 100, 150 again.
Put vest back on and run 1 mile.

Time 53:25.

Happy Veterans Day!

b2b tabata squats and mile run

b2b squat totals were 14, 14,14,14,14,13,13,13 and mile run in 7:36.

Squats were hard, but not as terrible as I expected. Coming out of the squat after about the 3rd round hurt.

Run Like Hell

WOD as Rx:

Run Like Hell from Pink Floyd

Run 1600m (7:07)
rest 3 minutes
Run 12000m (5:26)
rest 2 minutes
Run 800m (3:35)
rest 1 minute
Run 400m (1:34)

almost puked after 400m run. Legs felt very tired (burpees?) and wind was pretty strong against me coming around turns 1 & 2 at the track. Ran today with Macy!

Murph

St . Patty's Day tradition. Subbed some burpees for push ups and squats, so my WOD looked like this:

Run One Mile
80 burpees
100 pull ups
120 push ups
220 squats
Run One Mile

I put on the 20# weight vest, ran one mile, then did 1/2 of the exercises. I took the vest off, did the second half of the exercises, then put the vest back on, ran a mile, and was done.

Time 54:25. First day running outside in a long time. Ran from depot down around circle in the park and back to depot.

Fran on 'roids?

Run 1 mile
21 95# thrusters
21 pullups
Run 1/2 mile
15 95# thrusters
15 pullups
Run 1/4 mile
9 95# thrusters
9 pullups

time 25:16

had to walk some on the 1/2 and 1/4 mile runs. 15 pullups, 9 thrusters, and 9 pullups all unbroken.

wow! tough one!

last one before half-marathon

CFE Rx 9 minute run...Hal Higdon Rx 2 mile run...I split the difference.

I ran/walked 1/3 mile, then ran one mile for time (6:41 new PR) then 1/3 mile run/walk. Legs felt tired. I think the next 2 days of rest will be good and my body will be ready on Saturday.

Toe was a little sore, but I don't think it hurt my running.

Linda

10-9-8-7-6-5-4-3-2-1 of the triplets.

My weights were: deadlift 190#, bench press 180# (bowflex), clean 95#

Time 19:02

Tough workout on the forearms!

I ran a mile (not for time) after as a cool down and had some slight cramping in my calves.

Murph

As Rx - run one mile, then do 100 pullups, 200 pushups, and 300 squats, then run another mile.

My workout - run one mile, do 50 pullups, 100 pushups, and 150 squats.

Time: 35:36

Did this over lunch, mid 80s, very nice day.

Pushups were the killer and the mile to finish it off included about 4 walks of 25-50 yards.

Two Part Workout

1st Workout: 5 rounds for time - 7:12
5 200# deadlift
10 burpees (clap overhead)

2nd Workout:
One Mile Run - 6:47