Hey man, you’re the resident HIIB pro here. When you were doing the DB program, did you have Volume 1 or 2?
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We have all of them (unless there’s new ones). 
I say we, but I actually collected them with the help of @kleinhound and @littlesleeper.
I have this in my phone.
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Haha that is a solid collection 
I did volume 1 my friend. Thoroughly enjoyed it
Although the 100 Turkish get ups for time made me feel like I’d had a stroke
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Groundhog Day. Murph #7
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Just had to see the murph WOD and how well you’re doing it.
- For Time
- 1 mile Run
- 100 Pull-Ups
- 200 Push-Ups
- 300 Air Squats
- 1 mile Run
- All with a Weight Vest (20/14 lb)
Start and end the workout with a mile run. Partition the Pull-Ups, Push-Ups, and Squats as needed. Women wear a 14 lb. weight vest, and men wear a 20 lb. weight vest.
Score is the time it takes to complete all the movements, including both runs.
Good Times for “Murph” (source)
– Beginner: 63-71 minutes
– Intermediate: 47-58 minutes
– Advanced: 36-41 minutes
– Elite: <35 minutes
Tips and Strategy
If you choose to partition the reps (which is the original intent of the workout) partition them as follows: 20 rounds of 5 pull-ups, 10 push-ups, and 15 air squats. In the CrossFit community, this is known as performing 20 rounds of “Cindy.” It’s the most efficient way to partition such a high volume of reps.
So you’re in elite territory if you can pull it off with the vest.
And you’re doing it the “Cindy” way as recommended.
You’re a beast.
Next deload week I’ll do ONE murph BW only though, if I’m feeling good.
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Thanks brother! Haha that’s a big IF
I’ve not really run with a weight vest before because mine is super bouncy. I bet it’s going to add A LOT of time. I’d be happy with sub 45 mins
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I tried running a mile after doing 100 push ups once. Once. Never again.
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That sounds brutal haha. Thanks man, depending on how much longer I’m staying away from my gym I might pull the trigger as well.
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Murph #8 accompanied by David Goggins “can’t hurt me” audiobook. Appropriate listening.
Had a lot of carbs today, made for a pretty rad pump
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Murph #9 in the books
A bit slower today 35:23
Watch recorded a new VO2 max as well, up to 53 which I think is pretty good for my age bracket
Hard work pays off
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I mean, sure Thor is strong AF…but whats his Murph time bro?
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Now that I would love to see Eddie vs Thor Murphy 
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Oxygen on standby
My calves are actually growing and getting legitimately pumped up each workout.
I think the combination of the running my hill route, then squatting then running the hill route again is working wonders on my calves.
One day I’ll write a Tnation article about the secret bodyweight calf training of 30 days of Murph
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Doesn’t sound too silly me. Running 40km a week did more for my calves than calf raises ever did 
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Murph #10
Last of the bodyweight ones. Absolutely sent it. Sub 30.
29:35 and now I’m wrecked good and proper.
Mile PR I think, 6:25
Definitely the fastest second mile I’ve run so far too.
If you can believe you can achieve.
Vest on for the next ten during reps only. Terrified of these. Oh well. Go time, baby
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Mate must have been just horrible. Quality
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That’s just gross. It almost hurts me thinking about running that pace for more than a minute.
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