tom rxd 1:12::19 jeff rxd 1:23::20 dr j rxd 1:25::34 whit rxd 1:26:12 cav rxd 2:04 solista rxd 1:18:20 brian no vest 1:28::37 mat no vest 2:09:03 josh ??? where did you go? nietzch (no pu, pu, sqt) 1:18:20 (lacks the opposable thumbs)
The beginners didn't use the vest. We have to learn to walk before we can run. I don't know if it gets any harder than this one. The soreness from the previous few days, the heat, the ghetto, the constricting vest, the calluses, the buckling of the legs, the dizziness, the cramps, the pain, the suffering, the second run, and the opportunity to quit, to walk, to cheat, to slow down, to roll over and die. Although we all came to the same gym we all ended up in a different place but took the same path to get there.
Isnt this workout called "The Murph" after Mike Murphy? Also, you were able to break it up right? (ex. Run / 10 sets of 10 Pull Ups, 20 Push Ups, 30 Squats?)
Read 4 kilometers [this WOD] instead of one mile[Murph]. That is approx. 2.5 miles. Significantly harder. Instead of two miles total we did 5. And you can break up the sets however you please, you don't have to break them up 10/20/30. I personally did this unbroken, as an experiment. The foundation of this is Murph unquestionably, but the extra running made it something else entirely.
Koo thanks whit, was just curious. ill give it a try one of these days. Ive done the "Murph" a few times, this one seems a lot harder tho with that longer run, takes a lot more out of you. Just didnt know if there was a big difference. Now i know!!!
Good convo here. The interesting thing about this workout was the final 4k. I don't think anyone ran it consistently due to the impact the squats had on the legs. Instead of the lumbering slow jog it actually felt better to stride it out to a medium sprint and then walk about 30 mtrs. I did this the entire way. It ate my time up but was easier on my mind and legs. I feel like a train wreck today. Haven't been this type of sore in a long time.
Yah solista, the murph / this WOD is a great workout. I have done the Murph a few times but never with a vest. Monday afternoon a friend and i did it again and i actually have a vest now. All i can say is WOW, it makes it hurt on a full different level. I feel like i got hit by a truck!
there is a difference between scaling a wod and modifying it to the point of changing it completely. in the end, yes, you will still get a workout out of it but being able to complete a wod as is and not scaling or modifying it at all is what we should strive to achieve and where we should want to be.
the term 'rx' means prescription in medical terms. when we say it and use it, it means that we are doing the wod as 'prescribed' meaning that we did the workout exactly as it states. murph is a good example to use. if one does murph without a vest and breaks it up, then technically its not 'rx' which can also be argued to say that it is no longer murph.
"i did the ironman triathlon in hawaii" doesn't mean the same as "i did a triathlon but it was in the parking lot of wal-mart" or "i climbed mt everest and shit at its peak" doesnt come close to "i shit myself at the halfway point and went home".
long story short - strive to do the workouts posted as is without modifying them or altering them for the sake of being faster or by making it easier. not having the strength to do an exercise as rx is different and dont misinterpret this. if you can't perform an exercise because you aren't strong enough, THEN YOU MUST SCALE IT. however comma if you have the strength to complete 1 rep with good form as rx, then you should do the workout as rx. will it take longer to finish? you bet your ass it will.
a person with a 5:49 fran rx'd will always be stronger/faster/better than a person with 3:39 fran that was scaled/modified. thats just the way it goes...
tom rxd 1:12::19
ReplyDeletejeff rxd 1:23::20
dr j rxd 1:25::34
whit rxd 1:26:12
cav rxd 2:04
solista rxd 1:18:20
brian no vest 1:28::37
mat no vest 2:09:03
josh ??? where did you go?
nietzch (no pu, pu, sqt) 1:18:20 (lacks the opposable thumbs)
The beginners didn't use the vest. We have to learn to walk before we can run.
I don't know if it gets any harder than this one. The soreness from the previous few days, the heat, the ghetto, the constricting vest, the calluses, the buckling of the legs, the dizziness, the cramps, the pain, the suffering, the second run, and the opportunity to quit, to walk, to cheat, to slow down, to roll over and die. Although we all came to the same gym we all ended up in a different place but took the same path to get there.
Isnt this workout called "The Murph" after Mike Murphy? Also, you were able to break it up right? (ex. Run / 10 sets of 10 Pull Ups, 20 Push Ups, 30 Squats?)
ReplyDeleteRead 4 kilometers [this WOD] instead of one mile[Murph]. That is approx. 2.5 miles. Significantly harder. Instead of two miles total we did 5. And you can break up the sets however you please, you don't have to break them up 10/20/30. I personally did this unbroken, as an experiment. The foundation of this is Murph unquestionably, but the extra running made it something else entirely.
ReplyDeleteInsane, I love it. Always fun to see your programming.
ReplyDeleteKoo thanks whit, was just curious. ill give it a try one of these days. Ive done the "Murph" a few times, this one seems a lot harder tho with that longer run, takes a lot more out of you. Just didnt know if there was a big difference. Now i know!!!
ReplyDeleteGood convo here. The interesting thing about this workout was the final 4k. I don't think anyone ran it consistently due to the impact the squats had on the legs. Instead of the lumbering slow jog it actually felt better to stride it out to a medium sprint and then walk about 30 mtrs. I did this the entire way. It ate my time up but was easier on my mind and legs. I feel like a train wreck today. Haven't been this type of sore in a long time.
ReplyDeleteYah solista, the murph / this WOD is a great workout. I have done the Murph a few times but never with a vest. Monday afternoon a friend and i did it again and i actually have a vest now. All i can say is WOW, it makes it hurt on a full different level. I feel like i got hit by a truck!
ReplyDeletethere is a difference between scaling a wod and modifying it to the point of changing it completely. in the end, yes, you will still get a workout out of it but being able to complete a wod as is and not scaling or modifying it at all is what we should strive to achieve and where we should want to be.
ReplyDeletethe term 'rx' means prescription in medical terms. when we say it and use it, it means that we are doing the wod as 'prescribed' meaning that we did the workout exactly as it states. murph is a good example to use. if one does murph without a vest and breaks it up, then technically its not 'rx' which can also be argued to say that it is no longer murph.
"i did the ironman triathlon in hawaii" doesn't mean the same as "i did a triathlon but it was in the parking lot of wal-mart" or "i climbed mt everest and shit at its peak" doesnt come close to "i shit myself at the halfway point and went home".
long story short - strive to do the workouts posted as is without modifying them or altering them for the sake of being faster or by making it easier. not having the strength to do an exercise as rx is different and dont misinterpret this. if you can't perform an exercise because you aren't strong enough, THEN YOU MUST SCALE IT. however comma if you have the strength to complete 1 rep with good form as rx, then you should do the workout as rx. will it take longer to finish? you bet your ass it will.
a person with a 5:49 fran rx'd will always be stronger/faster/better than a person with 3:39 fran that was scaled/modified. thats just the way it goes...
well said
ReplyDelete