Just leave it to Alpha to take an already hard finisher and make it worse. I will try the front squat version myself. I bet it really shows you if your front rack needs work.
1 Like
So for Murph, I ran it straight through, no breaking up movements.
1 mile run
100 pull ups (no kipping)
200 push ups
300 air squats
1 mile run
54:43. No tac vest this time (none available), and decided to run it straight though to really honor a hero and suffer as much as I could. Next time I do it, I’ll vest up, break things up and see what kind of time I can manage.
3 Likes
Damn, if it took you this long it’s gonna be a long ass day for me… Lol, looking forward to the pain anyway.
Yeah, if you break it up it’ll definitely go faster, but RX SUCKS, haha.
Got through Murph in 1:18:36 with a 50 lb vest. I’m gonna go eat some cheeseburgers now.
3 Likes
Good stuff dude. You run it RX or break it up?
I went in the prescribed order, but didn’t hang from the bar in between pullups or stay in a pushup position between reps.
1 Like
Well… That sucked, lol. 12lbs vest and did in prescribed order.
1 Like
That murph looks like a killer. I’m not even sure I could actually complete it.
So your allowed to superset the body weight movements?
tweet
You’ll be fine. I haven’t ran any distance over a couple hundred yards in years and survived.
In my opinion, the purpose of the workout is to suffer and think about the veteran who came up with it. Supersetting the movements defeats the purpose.
Would be interested to hear how you guys approached this?
Did you break up the movements into sets, or do you just keep repping out to failure and then rest before continuing??
tweet
The SMART move is to not approach failure, but of course that isn’t what I did at all.
Pull ups went something like 15, 10, 8, 7, and then a WHOLE lotta 3s and 4s.
Push ups went 50, 20, and then a lotta 5s.
Squats were all over the place.
And then the final mile was like running in a Frankeinstein costume. My muscles were all locked into place.
2 Likes
Any rules regarding air squats? ATG?
300 of them sounds like a bitch.
Going to try this tomorrow. Might help me sleep on my 10 hour overnight airplane ride.
tweet
My goal was 10 minutes for each section; i.e. 10 minute mile, 10 pullups a minute, 20 pushups a minute, 30 squats a minute, 10 minute mile.
I wasn’t able to keep to that schedule, the pullups were more like 5 every 75-90 seconds. I really underestimated the weight of the vest for that much volume.
I’d say squat wherever you feel like squatting, but lots of above parallel bodyweight squats would look pretty silly.
2 Likes
I basically just did 20 sets of 5, 10, and 15 most of the wod. For the miles, I just put my head down and prayed a car didn’t hit me, lol…
1 Like
Was short on time so I did the mini Murph. No weight vest.
Still don’t think I could do the real thing. Want to try it though.
tweet
4 Likes
Did you catch the one where he pulled 1000 and flat passed out? Dude has absolutely zero quit in him, ha.
2 Likes
Was just about to comment this. I’m glad he got featured on supertraining and is getting some recognition. He’s a freak and is slowly coming up as many can see why. Shit like this is what gets me hype to lift. No quit in him
1 Like
Pffff he’s using the high handles, doesn’t count… 
1 Like