BPA Posted May 27, 2019 Share Posted May 27, 2019 Bike to work week. Get on those bikes!! 1 1 Link to comment Share on other sites More sharing options...
NucksPatsFan Posted May 28, 2019 Share Posted May 28, 2019 10 hours ago, Shift-4 said: Congrats! Funny you should mention this right after Monty stated goals. The Murph has been in the back of my mind as a goal. I think I will start with a non-weighted 1/4 Murph to see what I think of it. Just need to figure out when I can fit it in. Thanks! Took 51 minutes which isn’t too great but under an hour so I’m glad. My hands are shredded from the pull ups. 1 1 Link to comment Share on other sites More sharing options...
taxi Posted May 28, 2019 Share Posted May 28, 2019 12 hours ago, NucksPatsFan said: Thanks! Took 51 minutes which isn’t too great but under an hour so I’m glad. My hands are shredded from the pull ups. The key to the Murph is to break it up into proper sets. People normally go 5 pushups, 5 pullups, 5 pushups, 15 squats. The goal should be to pace yourself so that you are constantly moving. You should only add weight once you can do it non-stop. 1 Link to comment Share on other sites More sharing options...
NucksPatsFan Posted May 28, 2019 Share Posted May 28, 2019 1 hour ago, taxi said: The key to the Murph is to break it up into proper sets. People normally go 5 pushups, 5 pullups, 5 pushups, 15 squats. The goal should be to pace yourself so that you are constantly moving. You should only add weight once you can do it non-stop. Agreed. I did 10 push ups, 5 pull ups, 12 squats. I also took my time on the 11th and 12th squats if my shoulders were feeling a bit burnt. Link to comment Share on other sites More sharing options...
bishopshodan Posted May 28, 2019 Share Posted May 28, 2019 19 minutes ago, NucksPatsFan said: Agreed. I did 10 push ups, 5 pull ups, 12 squats. I also took my time on the 11th and 12th squats if my shoulders were feeling a bit burnt. Are they Kipping? Link to comment Share on other sites More sharing options...
NucksPatsFan Posted May 28, 2019 Share Posted May 28, 2019 1 minute ago, bishopshodan said: Are they Kipping? Yes, well, half. I suck at kipping so I do strict unintentionally lol. But by the end of it they were primarily kipping Link to comment Share on other sites More sharing options...
bishopshodan Posted May 28, 2019 Share Posted May 28, 2019 1 minute ago, NucksPatsFan said: Yes, well, half. I suck at kipping so I do strict unintentionally lol. But by the end of it they were primarily kipping It's the part of the challenge that stuck out for me as the toughest. The squats would be tough too ( haha, actually the whole challenge seems like murder) It's taking me forever to get better at my pull-ups. I've added some bar pull downs but it's still slow going. I am thinking to start doing kipping sets after my dead-hang (strict) sets to see if that gives me a boost. Just to burn out a bit more. Link to comment Share on other sites More sharing options...
taxi Posted May 28, 2019 Share Posted May 28, 2019 11 minutes ago, bishopshodan said: Are they Kipping? Doing 100 strict pullups in that amount of time, with the added wear from pushups, would be extremely difficult. I consider a strict pullup as having a full lockout and dead rest at the bottom. If you did strict, you'd be so slowed down by the pullups that you wouldn't get anything out of the workout...well other than fatiguing yourself on pull-ups. Link to comment Share on other sites More sharing options...
taxi Posted May 28, 2019 Share Posted May 28, 2019 9 minutes ago, bishopshodan said: It's the part of the challenge that stuck out for me as the toughest. The squats would be tough too ( haha, actually the whole challenge seems like murder) It's taking me forever to get better at my pull-ups. I've added some bar pull downs but it's still slow going. I am thinking to start doing kipping sets after my dead-hang (strict) sets to see if that gives me a boost. Just to burn out a bit more. The way the pullups are broken up, makes them not all that challenging. For most people the bigger issue is the pushups and the overall cardio hit. Link to comment Share on other sites More sharing options...
bishopshodan Posted May 28, 2019 Share Posted May 28, 2019 (edited) 40 minutes ago, taxi said: Doing 100 strict pullups in that amount of time, with the added wear from pushups, would be extremely difficult. I consider a strict pullup as having a full lockout and dead rest at the bottom. If you did strict, you'd be so slowed down by the pullups that you wouldn't get anything out of the workout...well other than fatiguing yourself on pull-ups. Exactly, that's why my eyes popped out of my head when I saw 100 pull-ups in the challenge. I think they should state that they mean 'Kipping' pull-ups. 39 minutes ago, taxi said: The way the pullups are broken up, makes them not all that challenging. For most people the bigger issue is the pushups and the overall cardio hit. I'd like to try it one day once I get my kipping pull-ups figured out. I bet the cardio hit is harsh. Edited May 28, 2019 by bishopshodan meant ...100 pull ups in challenge, not push ups Link to comment Share on other sites More sharing options...
NucksPatsFan Posted May 28, 2019 Share Posted May 28, 2019 26 minutes ago, bishopshodan said: Exactly, that's why my eyes popped out of my head when I saw 100 push-ups in the challenge. I think they should state that they mean 'Kipping' pull-ups. I'd like to try it one day once I get my kipping pull-ups figured out. I bet the cardio hit is harsh. I think the reason they don't specify kipping is because the challenge started out within Crossfit originally, so it was implied. The first mile run is fine (if you're used to running). The mile to finish is absolutely gruesome. Your arms just hang like soggy noodles, your mentally fatigued, and your quads are super heavy. Link to comment Share on other sites More sharing options...
NucksPatsFan Posted May 28, 2019 Share Posted May 28, 2019 35 minutes ago, taxi said: The way the pullups are broken up, makes them not all that challenging. For most people the bigger issue is the pushups and the overall cardio hit. Definitely the push ups. 5 kip pull ups is, not easy, but not hard. It's just 20 seconds in between the squats and push ups. Each set the push ups get harder and harder. Link to comment Share on other sites More sharing options...
bishopshodan Posted May 28, 2019 Share Posted May 28, 2019 5 minutes ago, NucksPatsFan said: I think the reason they don't specify kipping is because the challenge started out within Crossfit originally, so it was implied. The first mile run is fine (if you're used to running). The mile to finish is absolutely gruesome. Your arms just hang like soggy noodles, your mentally fatigued, and your quads are super heavy. Ahh, thanks. Makes sense now. Yeah, i'm interested....maybe I'll give it a crack one day. I run, I'm confident with lots of push-ups ( once had an increasing challenge with a buddy where we got up to 320 per day, I still do a lot)......the squats scare me a bit....the pull-ups even more, well we've discussed that Link to comment Share on other sites More sharing options...
Shift-4 Posted May 28, 2019 Share Posted May 28, 2019 and now I have learned what a kipping pull up is! 1 Link to comment Share on other sites More sharing options...
NucksPatsFan Posted May 28, 2019 Share Posted May 28, 2019 38 minutes ago, bishopshodan said: Ahh, thanks. Makes sense now. Yeah, i'm interested....maybe I'll give it a crack one day. I run, I'm confident with lots of push-ups ( once had an increasing challenge with a buddy where we got up to 320 per day, I still do a lot)......the squats scare me a bit....the pull-ups even more, well we've discussed that Start with a modified Murph. 400m run 25 pull ups 50 push ups 75 squats 400m run 5 pull ups, 10 push ups, 15 squats x 5 rounds Do that a couple times and then do a half Murph, and then 3/4 Murph. You'll be actively training towards a measurable goal (to complete a full Murph) while at the same time improving your ability to do push ups, squats and pull ups. The kids (10-14) at the gym did the 1/4 Murph yesterday 1 Link to comment Share on other sites More sharing options...
Shift-4 Posted May 28, 2019 Share Posted May 28, 2019 2 hours ago, NucksPatsFan said: Start with a modified Murph. 400m run 25 pull ups 50 push ups 75 squats 400m run 5 pull ups, 10 push ups, 15 squats x 5 rounds Exactly how I plan to give it a go (non-weighted) Link to comment Share on other sites More sharing options...
kingofsurrey Posted May 28, 2019 Share Posted May 28, 2019 I will give you todays tip of working out. PIck an activity that brings you lots of joy and pleasure..... that is the only workout regime that you will likely stick with long term. If it is not super FUN you will quit first chance you get...... Link to comment Share on other sites More sharing options...
riffraff Posted May 29, 2019 Share Posted May 29, 2019 4 hours ago, NucksPatsFan said: Start with a modified Murph. 400m run 25 pull ups 50 push ups 75 squats 400m run 5 pull ups, 10 push ups, 15 squats x 5 rounds Do that a couple times and then do a half Murph, and then 3/4 Murph. You'll be actively training towards a measurable goal (to complete a full Murph) while at the same time improving your ability to do push ups, squats and pull ups. The kids (10-14) at the gym did the 1/4 Murph yesterday Is this done consecutively and are the squats weighted? whats a full Murph? sorry. I’m a CrossFit lingo newb and late to this convo. Link to comment Share on other sites More sharing options...
NucksPatsFan Posted May 29, 2019 Share Posted May 29, 2019 1 hour ago, riffraff said: Is this done consecutively and are the squats weighted? whats a full Murph? sorry. I’m a CrossFit lingo newb and late to this convo. You do the first run. The 3 exercises are to be broken into sets. Not finish all the pull ups first, then all the pushups, then all the squats. Do a 5,5,10 or a 5,10,15, etc. Then do the 2nd run. Most people do it unweighted. "The Murph" the real version is with a 25 lbs. vest. Link to comment Share on other sites More sharing options...
riffraff Posted May 29, 2019 Share Posted May 29, 2019 4 hours ago, NucksPatsFan said: You do the first run. The 3 exercises are to be broken into sets. Not finish all the pull ups first, then all the pushups, then all the squats. Do a 5,5,10 or a 5,10,15, etc. Then do the 2nd run. Most people do it unweighted. "The Murph" the real version is with a 25 lbs. vest. Im definitely going to try this. Link to comment Share on other sites More sharing options...
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