CrossFit | 200513
Wednesday

200513

Workout of the Day

106

3 rounds for time of:

800-meter run
5 rounds of Strict Cindy

1 round of Strict Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats.

Post time to comments.

At-Home Workout

1
at home workout

Assisted lunges, push-ups, and L-sits

Watch

Comments on 200513

109 Comments

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Manchild Manchild
November 5th, 2020 at 5:03 pm
Commented on: 200513

2 rounds of:


run 400m

3 rounds of Cindy with push-ups on base of dip machine (feet on floor, forgot to do strict pull-ups)


15:04

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Kury Akin
September 14th, 2020 at 2:02 pm
Commented on: 200513

30:00. Set myself a 30m limit to do as much as possible. Had to scale 3rd round after 800m.

3R

800m m/c @3% & 5-12.5kph. Stitch on last lap of last round caused me to slow down.

2R strict of 5x5.10.15

1R strict of 6x3.6.12+3pulls

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Clint Michael
June 27th, 2020 at 3:51 pm
Commented on: 200513

45:03, Rx’d

That sucked!

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Giuseppe Petrillo
June 7th, 2020 at 10:18 am
Commented on: 200513

29:30 rx’d

(edited)
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Hank McKibban
June 6th, 2020 at 3:01 pm
Commented on: 200513

25:06 (kipping)

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Fred Pinho
June 4th, 2020 at 2:43 am
Commented on: 200513

M-33yearsold/183cm/93kg


36'40" Rx'd

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Jeff Chalfant
June 3rd, 2020 at 9:42 pm
Commented on: 200513

34:40 rx’d. Pronated grip pull-ups. Strategically broke pull-ups 3/2 and squats 5/5/5 to catch my breath a little until the last sets which I did unbroken. Close grip pushups unbroken 10/15 rounds.


184/41/69”

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Cy Azizi
June 2nd, 2020 at 2:54 pm
Commented on: 200513

38:47rx

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Ruthie Lloyd
May 29th, 2020 at 1:52 pm
Commented on: 200513

mis-read, so super-scaled, but okay:


3 rounds

800m run

1 round Cindy


9:54

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Luis Beza
May 27th, 2020 at 1:35 pm
Commented on: 200513

3 Rounds for time:

600m Run

3 Rounds

Strict cindy


T.C. 20´


Score: 19:09

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Blas Raventos
May 26th, 2020 at 11:48 pm
Commented on: 200513

M-35 years old


Did 3 rounds x time of 800m run, followed by 4 rounds of cindy.

Each round of cindy I partitioned 800m run (donde with a mask due to covid-19 quarantine) then 3 chin ups- 2 pullups -5 push ups, 5 push up, 15 squats.


My time 32 min flat.


Agreat workout thank you

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Dan Kremer
May 22nd, 2020 at 6:53 pm
Commented on: 200513

2 rounds

32:38

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Nate Gordon
May 22nd, 2020 at 5:08 pm
Commented on: 200513

33:40

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Christian Simpson
May 22nd, 2020 at 11:38 am
Commented on: 200513

Sub run for 800m row (4 days of rain and didn't want to delay the WOD any longer)


10:56/12:32/11:26, total = 34:54

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Randy Long
May 21st, 2020 at 7:44 pm
Commented on: 200513

Rx. 28:50

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John Billiris
May 19th, 2020 at 4:10 am
Commented on: 200513

Rx 40:45

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Benjamin Schill
May 19th, 2020 at 3:11 am
Commented on: 200513

M/42/6’3”/215

28 mins pretty beat on that last round.

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Ralph Keeley
May 18th, 2020 at 4:54 am
Commented on: 200513

M/34/6"/175#


27:12; missed the strict part.

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Jim McCary
May 17th, 2020 at 10:28 pm
Commented on: 200513

on 5/16/20:


33:44


  • scaled pull ups to x3 with green band, due to shoulder/ lat soreness
(edited)
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Alfred Leutl
May 17th, 2020 at 1:25 pm
Commented on: 200513

36.11 min with Weight West

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Richard Foster
May 17th, 2020 at 12:21 am
Commented on: 200513

Mixed in rounds of Cindy with dog walking

2 mile walk

5 rnds of strict Cindy

2 mile walk

5 rnds of Strict 'Cindy" done as

5,10,15 x 2 rnds

3,6,9 x 5rnds

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Joe Conradi
May 16th, 2020 at 4:58 pm
Commented on: 200513

29:33

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Rosanna Edison
May 15th, 2020 at 11:43 pm
Commented on: 200513

F/34/135#

3 rounds:

800 m run

5 rounds of strict Cindy scaled to 3 strict pull ups. the rest as rx

53:58 I too thought of quitting after the 1st round. I was like what the heck have I just got myself in to?! I’m a very slow runner but glad I finished!!

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Martin Knoll
May 15th, 2020 at 4:17 pm
Commented on: 200513

29:50 rx

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John Rossetti
May 15th, 2020 at 3:51 pm
Commented on: 200513

55 YOM 5’6” 208


3 rounds for time of:

800-meter run

5 rounds of Cindy

1 round of Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats.


scaled

Band assisted chins after 2nd round. Pushups Unbroken through 1st round.


43:07. Slow but happy I finished... thought about quitting after 1st Round

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Nathan Michael King
May 15th, 2020 at 1:39 pm
Commented on: 200513

27:15


3 Rounds


800m Run


5 Rounds Strict Cindy

Reps: 3,6,12

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Clay Markle
May 15th, 2020 at 1:22 pm
Commented on: 200513

M/37/169/5'9"


Rx

27:45

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Sherry Luttrell
May 15th, 2020 at 1:41 am
Commented on: 200513

38:10 and used rowing for run

(edited)
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Matthew Fahrenkopf
May 15th, 2020 at 12:51 am
Commented on: 200513

39:04

Rx

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Patrick Gembala
May 15th, 2020 at 12:22 am
Commented on: 200513

28:59 unbroken

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Chris James
May 14th, 2020 at 10:34 pm
Commented on: 200513

Rx 30:54

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Myles Lance
May 14th, 2020 at 9:29 pm
Commented on: 200513

43:11

Ring pull-ups

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Daniel Doucette
May 14th, 2020 at 8:11 pm
Commented on: 200513

Men 45 / 169 lbs

Rx : 25.32


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Dave DeCoste
May 14th, 2020 at 7:55 pm
Commented on: 200513

30:18

wore 20 lb vest.

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Brendan Mullan
May 14th, 2020 at 6:16 pm
Commented on: 200513

Rx'd

40.57 😅👍

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Jon Wilson
May 14th, 2020 at 6:11 pm
Commented on: 200513

Rx’d @ farm project

47:42

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Derek Frome
May 14th, 2020 at 4:45 pm
Commented on: 200513

3 rounds for time of:

800-meter run

5 rounds of Strict Cindy

1 round of Strict Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats.


33:14 Rx


Run was actually about 900m each time, plus a 50ft hill.

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Scott MacArthur
May 14th, 2020 at 4:10 pm
Commented on: 200513

28:06. Subbed 0.6mi elliptical at level 11 for run. What a great, simple workout. Smoked me

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Cor Oz
May 14th, 2020 at 3:20 pm
Commented on: 200513

PRIORITY:

Make this close to 30 minutes of unbroken work.


SCALING:

3 sets of Cindy each round


SUBSTITUTIONS:

alternated pull-ups and chin-ups


RESULTS:

27:58

9:02, 10:13, 8:41

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Justin Coloma
May 14th, 2020 at 2:30 pm
Commented on: 200513

44:00 RX


Brutal. My cardio needs work!

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Jon Little
May 14th, 2020 at 2:01 pm
Commented on: 200513

27’58” w/ strict pull ups

wore 20lb plate carrier


Murph Prep!

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Geoffroy Castelnau
May 14th, 2020 at 12:47 pm
Commented on: 200513

36:33

Scaled/subbed to 3rds of : 800m run followed by 5 rds of 5 jumping pull-ups / 10 hand-release push-ups / 15 air squats

M / 41yo / 176cm / 70kg

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Stoffel du Toit
May 14th, 2020 at 11:27 am
Commented on: 200513

2400m assault-bike in place of 800m run. Took about 4min each round.

No pull-up bar, did horizontal ring rows.


1- 09:03

2- 09:04

3- 08:56

27:03

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Christopher Voght
May 14th, 2020 at 11:19 am
Commented on: 200513

3 rounds for time of:

800-meter run

5 rounds

3 strict pull-ups

6 push-ups

12 squats


26:07

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Jp Jerrard
May 14th, 2020 at 10:57 am
Commented on: 200513

Took me 30 mins. All PU's were unbroken but this workout was a beast! Cindy is no lady...

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Coastie Nick
May 14th, 2020 at 9:40 am
Commented on: 200513

24:28

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Roberto Hernandez
May 14th, 2020 at 1:31 am
Commented on: 200513

Scaled

2 min run.

Ring Rows

Push Ups

Air Squats.

Time 34:12

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Greg Tooke
May 14th, 2020 at 12:57 am
Commented on: 200513

41M/5’10’/203

33:27

subbed 800 meter row for the runs, underestimated the effect on pull-ups. Had to break early on pull-ups, mostly unbroken on push-ups and unbroken on squats.

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Michael Arko
May 14th, 2020 at 12:38 am
Commented on: 200513

29:08


My run times sucked today!

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Luke Wootten
May 14th, 2020 at 12:37 am
Commented on: 200513

23:49

Still alot of work to do...

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Clark Perez
May 14th, 2020 at 12:04 am
Commented on: 200513

27'13" RX

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Jade Teasdale
May 13th, 2020 at 11:57 pm
Commented on: 200513

31:20 RX

I was aiming for 30 minutes. 😒 My run might be over 800m (i never measured it) but I don’t think it’s short. 😂

First sets of strict PU unbroken & then 3-2. Unbroken on push-ups & squats. Day 4 of working out & have been battling a sore, lateral calf. Almost blew this workout off. 😁 Feeling blessed to be able to do this RX. Coming back from an anterior SCJ dislocation. Glad I didn’t wear my vest! 😅

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Carlos Ramos Filho
May 13th, 2020 at 11:51 pm
Commented on: 200513

50'46" killed me!!

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Michael Bishop
May 13th, 2020 at 11:28 pm
Commented on: 200513

Scaled down to 400 m runs


26:17


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sandy francisco duran perez
May 13th, 2020 at 11:04 pm
Commented on: 200513

3 rounds for time:

800m Run

5 Rounds strict Cindy

24:14:15 min

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Matt Jones
May 13th, 2020 at 10:59 pm
Commented on: 200513

26:33 rx+ (really just the prescribed workout plus avoiding a fiesty doberman pup on each run :)

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john bellus
May 13th, 2020 at 10:50 pm
Commented on: 200513

Well my fitness is a bit off - much harder than expected 32:23 rx - think my run route is longer than 800

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Anthony Bourne
May 13th, 2020 at 10:47 pm
Commented on: 200513

27:22

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Nicholas Acord
May 13th, 2020 at 10:46 pm
Commented on: 200513

Forgot to hit start on timer. Scaled to 3 rounds Cindy with kipping pull-ups. Running up and down steep mountain grade -- not sure if I got the distance right. Just coming back to Crossfit after three years away -- all my fat ass could handle.

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Shaun Stapleton
May 13th, 2020 at 10:29 pm
Commented on: 200513

Rx 23:06 unbroken

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Mark Bain
May 13th, 2020 at 10:27 pm
Commented on: The Effects of a Low-Carbohydrate, Ketogenic Diet on the Polycystic Ovary Syndrome: A Pilot Study

Great to see more and more research in the this area

https://www.ncbi.nlm.nih.gov/pubmed/32092167

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Morgan Greene
May 13th, 2020 at 9:41 pm
Commented on: 200513

26:10

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Shane Azizi
May 13th, 2020 at 8:54 pm
Commented on: 200513

34:42 Rx

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Charlie Pokorny
May 13th, 2020 at 8:30 pm
Commented on: 200513

28:25 Rx

in the rain

splits: 8:53 - 9:46 - 9:46

m/52/5'11"/200#

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Steven Odom
May 13th, 2020 at 7:35 pm
Commented on: 200513

Rx’ed + 30-lb vest

= 28:00


Everything was unbroken minus the very last set of pull-ups, 4+1. 😢

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Jade Teasdale
May 13th, 2020 at 11:45 pm

😲😆👍🏽

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Jeffrey Howard
May 13th, 2020 at 7:21 pm
Commented on: 200513

M/24/5'8"/155lb

Live Long CrossFit

Mason, MI


34:23 - Rx


Definitely harder than 200118 was.

(edited)
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Kevin Marshall
May 13th, 2020 at 7:07 pm
Commented on: 200513

Rx (I think) 20:12 run may have been a little under or over 800m

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Chris Meldrum
May 13th, 2020 at 6:56 pm
Commented on: 200513

As rx'd, 28:42.


Maybe went a little too hard and by round 3 run it had really caught up to me.  Could not keep a good running pace and started failing pull-ups.  By the end, Pukie was knocking on the door a little.


47m/5'10"/180

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Hector Arrebota
May 13th, 2020 at 6:23 pm
Commented on: 200513

32:00 min

135lb squat

10lb Sit-up

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Brian Rolle
May 13th, 2020 at 5:59 pm
Commented on: 200513

22:15

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Cody Harding
May 13th, 2020 at 5:57 pm
Commented on: 200513

36yo M 190# 5’11”


22:34 rx

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Tripp Starling
May 13th, 2020 at 5:49 pm
Commented on: 200513

Option 1 - 24:37


Jackie - option 2 - 26:56

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John Langman
May 13th, 2020 at 5:42 pm
Commented on: 200513

M 57/175/5'11"

3 rds:

0.5M (all rds @ 0.5% slope & 7.5M/hr)

5 Cindy (not strict)

Time: 30.43

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Jacob Cram
May 13th, 2020 at 5:19 pm
Commented on: 200513

25:55 subbed 60 cal Airdyne for run the rest as rx

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Grant Shymske
May 13th, 2020 at 5:17 pm
Commented on: The Effects of a Low-Carbohydrate, Ketogenic Diet on the Polycystic Ovary Syndrome: A Pilot Study

So glad we are starting to get real studies done on these subject areas in nutrition!

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Grant Shymske
May 13th, 2020 at 5:14 pm
Commented on: At-Home Workout

Really like all the variations in this video.

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Steve Day
May 13th, 2020 at 4:56 pm
Commented on: 200513

24:56

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Nicole Deaver
May 13th, 2020 at 4:32 pm
Commented on: 200513

30:58 Rx

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Troy Bruun
May 13th, 2020 at 4:12 pm
Commented on: 200513

26:03 Rx

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George Fryd
May 13th, 2020 at 3:44 pm
Commented on: 200513

I called it on the rule of thirds, getting into the swing of things since stopping labouring 3-4weeks ago on COVID grounds, didn't want to rhab out too bad etc... anyways 40minutes 2k run, 11 rounds as RX.

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Jim Rix
May 13th, 2020 at 2:47 pm
Commented on: 200513

Scaled to 10 inverted rows

32:02


Really getting frustrated at Inability to do pull-ups. The hang is fine, but the pull still hurts In the front of my shoulders from rep 1 after weeks of just doing inverted rows or DB bent over rows.


57/5’8”/160ish

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Jay McCormick
May 13th, 2020 at 2:24 pm
Commented on: 200513

get ready for it. i'd add rest between sets (run + 5 cindy rounds) or additionally between cindy rounds. try 1:1 rests for both. will keep quality high.


=====

#murph

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Charles Meyers
May 13th, 2020 at 2:10 pm
Commented on: 200513

Option 1 27:58 Assault Air Runner

(edited)
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Chris Nostrand
May 13th, 2020 at 2:05 pm
Commented on: 200513
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Nate Goodman
May 13th, 2020 at 1:52 pm
Commented on: 200513

New to CrossFit question, is this 3 rounds of running and then 5 rounds of Cindy, or should it be Cindy mixed in between the running? If it's 3 rounds of running and then Cindy, wouldn't it just be a 2400 meter run, or is there a purpose to breaking the run up into 3 parts?

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Chris Nostrand
May 13th, 2020 at 2:04 pm

Nate, It’s 3 rounds of each. So first round, run 1/2 mile then complete 5 rounds of Cindy. Then repeat 2 more times for a total of 1.5 miles of running, 75 pull-ups, 150 pushups and 225 squats.

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Nate Goodman
May 13th, 2020 at 2:59 pm

Got it, glad I asked. Thanks, Chris.

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Jim Braddock
May 13th, 2020 at 1:47 pm
Commented on: 200513

Time - 51 :10


I am suffering SHIN SPLINTS for last couple of Months. So I replaced Running with Burpees. 1 Mile run = 100 Burpees.


So my workout is like,


3 Rounds for Time:

50 Burpees

5 rounds of Strict Cindy

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Troy Bruun
May 13th, 2020 at 4:16 pm

Hi Jim,

Have you checked out Pose Method for running technique? That might help with your shin splints, also doing foot and shin mobility

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Jay McCormick
May 14th, 2020 at 5:06 pm

That's a lot of upper body gymnastics – burpees + push ups + pull ups. Better running substitutes: jumping jacks; step ups; single-unders; any aerobic, cyclical movement e.g. row, cycle, ski erg, fan bike.

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Eric O'Connor
May 13th, 2020 at 1:40 pm
Commented on: 200513

I love mixing variations of Cindy into workouts. Being that you will likely be working out for 25+ minutes, consider attempting a smooth and steady pace from beginning and try to maintain that pace throughout the entirety of the workout. Here are some scaling and at-home workout thoughts:


Run: The running volume is will be challenging for many and will be more difficult when following the demands of Cindy. Consider reducing the distance if the initial 800-meter effort will take longer than 5 minutes or if your current fitness level requires an overall reduction in volume. If running cannot be performed, replace the run with a comparable duration of another monostructural exercise, such as: 500 single-unders, an 800m row, or a 1.6k air bike. 


Strict Pull-ups and Push-ups— I consider the volume of both of these movements to be high and but very manageable because there will be a relatively long break between 5 round efforts. Consider reducing the reps or modifying the movements if you cannot complete a few unbroken rounds while preserving the STRICT aspect of the movements and full range of motion. Also consider reducing volume if you can perform the movements but accumulating 75 strict pull-ups and 150 push-ups may be too demanding. Reduce reps on each round of Cindy rather than reducing total rounds today. If you cannot perform these movements adequately, try to ensure that you are not being redundant with your movement modifications. For the pull-ups, if you have done band assisted pull-ups for the last couple of pull-up workouts consider modifying the movement to a toe-nail assisted pull-up from a box or a ring row. For the push-ups this could be performing an incline or band-assisted push-up instead of kneeling push-ups. 


Air Squats- I consider the volume of reps to be manageable when arranged in this fashion and most experienced athlete will be able to perform them as prescribed. For newer athletes, or those that are not ready for the total volume, reduce reps each round and focus on excellent mechanics being maintained.


At-home Options

For most of us, the main movement to modify will be the strict pull-up. Prioritize preserving the upper-body pulling function. A few options could be: table top rows, truck rows, pull-ups from a tree, dumbbell rows, etc. If you cannot get outside to run, consider running in place for 4 minutes each round or perform 400-500 high knee single unders each round. 

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James Hollyday
May 13th, 2020 at 12:57 pm
Commented on: 200513

rX 28:30

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Mike Andridge
May 13th, 2020 at 12:08 pm
Commented on: 200513

Subbed

2600m assault bike +- 5 min which is about my 800m run time

else as rx

38:39

m/50/175

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Jobst Olschewski
May 13th, 2020 at 11:43 am
Commented on: 200513

22.53rx

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Jim Rix
May 13th, 2020 at 2:49 pm

Wow. That’s moving.

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John Clarke
May 13th, 2020 at 11:39 am
Commented on: 200513

20:16


Rounds were - 6:36, 6:45, 6:54

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Jim Rix
May 13th, 2020 at 2:50 pm

Wow. That’s really moving.

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Dale Trueman
May 13th, 2020 at 10:40 am
Commented on: 200513

Subbed 1000m row, non-strict pull-ups:

31:12

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Stoffel du Toit
May 13th, 2020 at 3:48 am
Commented on: 200513

What would the run to assault bike ratio be?


1:3?

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Christian Rhea
May 13th, 2020 at 10:53 pm

Yes. 3 to 1 it was 1.42 miles on my echo bike

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QiHui Xing
May 13th, 2020 at 3:19 am
Commented on: 200513

: (32'20'') (511vest:9KG.)

1R:8'30'',2R:11'20,3R:12'30''.

strict pull-ups (unbroken)

push-ups(5+5)

squats.(unbroken)

https://youtu.be/JRM1Ma9TGiM

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Juan Acevedo
May 13th, 2020 at 1:52 am
Commented on: 200513

INTENDED STIMULUS

A.K.A. Murph 3/4s. This is a great workout! It is a great teacher. Everything is broken up in a way so that you can cruise through the thing. This is a longer effort that should feel very good and very manageable. The 3 round scheme will allow you to study your pace. Track your round times today, and see how consistent you can be? This is a 25-28-minute workout. Can you keep all the rounds close to each other? Is your last round significantly slower than the first one? If so, note that. Modify the number of reps and the movements so that each round takes you around 9 minutes. Set yourself up so that everything can be close to unbroken for the vast majority of the workout. In your scaling, aim to preserve the strictness of the pull-ups. Like any time we have CrossFit's bodyweight classic triad: pull-ups, push-ups, and squats take it as a chance to express virtuosity. Do the common, uncommonly well. You will come out of this workout feeling like the boss you are!


▶ OPTION 1

3 rounds for time of:

800-meter run

6 sets of: 

3 strict pull-ups

6 push-ups

12 squats.


▶ OPTION 2

3 rounds for time of:

600-meter run

5 sets of: 

4 straight arms ring rows or jumping pull-ups

8 plate push-ups (video shows hands on plate, have hands on the ground)

12 squats.


WOD'S YOUTUBE PLAYLIST (Includes relevant videos for this workout)

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Sebastián Arana
May 13th, 2020 at 9:43 pm

Did option 2 with jumping pull-ups. Had to go to knees in round three after about six push-up reps. Bike sub due to arthritic toe for running - around the block, about 1:30 min.


21:17

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David Swicegood
May 20th, 2020 at 9:46 pm

LOL 9 minute rds.


42:39. But I made it!


800m run

6 sets of

3 towel pullups

6 push ups (stay long and lean here!)

12 squats (keep the whole squad engaged! Shoulders set and back. Don’t scrunch! Distribute weight evenly, don’t favor the left side, and keep and engaged all the way at the bottom to support the lower back and get that good glute and thigh stretch!)

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Chris Sinagoga
May 13th, 2020 at 1:09 am
Commented on: 200513

Champions Club Scaling Notes


RANT

Just a Workout. But also don't worry about making it retestable either. Strict is subjective. Next time your strict pull-ups and push-ups might be able to look a little cleaner than this time. You can also treat the squats strict by going slow motion on the way down and up, making sure you have control through every inch of the movement. I mean, I didn't, but if you care about your squats then that would be a good idea.


MAIN DECISION

Do I want to treat this as Just a Workout, or is there a certain portion I want to emphasize


NEW TO CROSSFIT SCALE

As is, maybe even do 5 rounds but 400m and 3 rounds of Cindy


WHAT ABOUT THE MOVEMENTS

Running - locomotion, unilateral loading, monostructural

Pull-ups - pulling, overhead, biased towards strength

Push-ups - pushing, midrange, biased towards strength

Squats - squatting, bodyweight


WHAT ABOUT THE REPS

The way I read this is everything is set up to go through pretty much unbroken, or close to it. But usually 800s can only go so fast, same with the strict movements, thus the Just a Workout.


LEARN TO COOK

If you want, you could emphasize both endurance and strength components, sprinting the 800s then resting a bit before doing the Cindy stuff For Quality. Or you can make this more endurance-based by shading towards the New to CrossFit scale.


I DON'T WANT TO COOK, JUST GIVE ME FOOD

Spread this thing over 5-6 rounds. That way the "strict" components will stay closer to "strict."


GENERAL FEAR LEVEL: 7

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Bryan Rosen
May 13th, 2020 at 12:37 am
Commented on: 200513

Warm up for 200513:

GENERAL WARM-UP


2 rounds of:

200-m run

15 hollow rocks


2 rounds for 30-seconds of:

PVC pass-throughs

Spiderman lunges

1 burpee + 2 air squats


SPECIFIC WARM-UP


Strict pull-up

10 scapular pull-ups

10 kip swings

10 ring rows

1-3 strict pull-ups

3 pull-ups (or workout variation)


Push-up

30-second high plank

5 push-ups (or workout variation)


Practice:

1 round of Strict Cindy

100-m run


AT HOME VERSION

3 rounds of:

50 high knees + 50 butt-kickers + 50 jumping jacks

5 rounds of V-up Cindy


1 round of V-up Cindy is 5 V-ups, 10 push-ups, 15 air squats

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Juan Valadez
May 13th, 2020 at 6:18 pm

Thanks Bryan for your help with warm up, always useful

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Steven Thunander
May 13th, 2020 at 12:31 am
Commented on: 200513

Globo/home scale: As rxed. See this as your final preparation for Murph if you are doing this. If you do not have a pullup bar, do 10 inverted rows, 10 barbell rows at 60-75% bodyweight, 10 dumbbell rows at 50% bodyweight total, or 10 ring/railing/sturdy table rows. If you can, do hand release pushups and strict air squats (no "arm swing"). If you are prepping for Murph in a vest and doing strict Murph this year wearing your vest, wear a vest today.

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