I don’t feel bad about it at all. I just like to prime my body with a good workout. Waking up, sitting around, and then stuffing myself doesn’t feel good.
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Surely you concur with the intent of what I wrote even if we are using differing words choices, no?
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While I am not disagreeing, aren’t most WOD’s named after fallen hero’s?
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Nope. Select few are.
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I do. I hadn’t thought of it that way but I like it. I hadn’t thought of Murph at all because I’m not ready for it.
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Quarter Murph is a solid short conditioning workout and build up.
1/4 mile
25 pull ups
50 push ups
75 air squats
1/4 mile
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Was strapped for time tonight, so I invented a workout, by which I mean, I think I did and I hope nobody came up with it before I did. @T3hPwnisher would probably be right up your alley with much heavier weights.
I call it “Last Man Stumblin’”
Choose 4 exercises in a giant set, no rest between, 30ish secs between rounds, and perform 10 reps of each exercise over and over. When you don’t hit 10 reps with one exercise, drop it and just do the 3 remaining exercises. Repeat until you fail the last exercise, then rest 3-4 minutes, reduce all the weights by a significant percentage and do a to-failure burnout on all of them.
I did BB OHP with 135, Wide Grip Pullups, Dips (full ROM), and Trap bar deads with 225.
I really don’t know how many sets I got, but the OHP failed first, after around 4 rounds, then the Pullups, then the Dips, and the Trap bar deads were last. I stopped, waited probably closer to 5 minutes, and did 95xsomething like 30, Wide Grip pullups for like 8 miserable reps, somewhere around 20 dips, and then 40 reps with 135.
The accuracy of my rep counts and the order in which things happened should not be taken as gospel, I kind of just came up with the idea and did it until I couldn’t, all seems like a blur, so I remembered the best I could. It worked really well though, if feeling like dying is a good metric for the efficacy of the workout.
Next time I’ll probably keep the OHP the same, but make the pullups close grip or underhand, make the dips weighted with 25 pounds, and put the trap bar deads at 275. Giant setting with OHP is just so miserable. I felt a blackout coming on midway through every first rep after the first set.
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That sounds brutal dude! How long did everything take you? Seems like a massive amount of work in a super short time. Any barf??
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Barfing crossed my mind. It was somewhere around 45 minutes from the time I walked into the gym and walked out, so that includes some warmups. Maybe a tad bit longer, didn’t pay much attention to time, I just knew I wanted to get some brutal work in in under an hour and definitely was in and out under that time.
Be interesting to see a heart rate graph for that 45 minutes 
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I like the idea of choosing a weight where you might fail your first exercise around 4-5 sets, though. Each full round takes probably 2 minutes, so with rest, you’re probably failing your first exercise around 10-12 minutes, your second exercise around 18-20 minutes, your third around 25 minutes and your last one before 30 minutes for sure, then a 5 minute rest and one long set that might take 10 minutes at most, putting your total time at 40-45 minutes. My conditioning is down, too. Have been slacking on it while backing off on the gym, so not surprised.
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Dude, that’s what’s up. Bookmarked.
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Very solid idea dude: I will absolutely steal it. I always liked circuits like that for conditioning.
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Elimination circuits aren’t new but elimination circuit drop sets might be
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I figured some part of it must have been done, that’s why I put the mini-disclaimer. I’ve done that with everything I think I “invented” since the period where I sang every song with the word “girl” in it using the word “squirrel” instead, and thought I was the only one ever to do that but a friend soon afterwards informed me that Erykah Fucking Badu had already recorded a song doing that, and I nearly facepalmed myself into unconsciousness.
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As far as lyrical company goes that’s pretty good company to keep!
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Shit hot way to get that density in at the end
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Legs
Seated hamstring curls
145 3x8, 110 1x12 drop to 70 1x20
Leg extensions
170x10
210x10
250x6
210x10
170x20
Back extensions on Roman chair
3x20
Hack squats
Worked up to 2 plates and a 25 per side for 15
Standing calf raise, 4 second negative, 2 second pause
120 5x10, last two sets finished with not full reps
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Upper
SUPERSET
Incline DB
80s 3x10
CG Pulldowns
16/20 on the stack
3x10
SUPERSET
Crossovers HTL
12 on the stack 3xfailure
Wide grip pushups
3xfailure
SUPERSET
Cable rows, elbows flared (mid back)
10 on the stack 3x10
Negative wide grip pull-ups (one concentric to start)
3x30 sec
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Legs
Seated Leg Curl
145 4x8, 50% dropset on last set to failure
Leg Extension
200 3x15, 50% dropset on last set to failure
Hyperextensions holding a 10# plate behind my head
3xfailure, dropset to bodyweight on last set to failure
Hack squats, close stance, good amount of knee flexion
Worked up to 2 plates and a 25 per side for 20.
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