Crossfit
Metcon - Murph
For Time:
1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run
Partition the Pull-Ups, Push-Ups, and Air Squats as needed, with a 10kg weight vest
1:00:23 - unpartitioned, no weight vest
Quote:
2019 - 50:24 - 20 x 5/10/15
2021 - 48:03 - 20 x 5/10/15
2022 - 45:24 - 20 x 5/10/15
2023 - 48:30 - 10 x 10/20/30
2024 - 60:23 - 100/200/300
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Not pleased, not disappointed. I gave it my all, paced it well, and my lower back bothered me during the middle of the air squats.
First run - 8:10. Fairly comfortable
100 pull-ups - 11:25. I think I did 35 sets of 2. And then 30 quick singles. I was thinking 10-12 minutes, so as expected.
200 push-ups - 16:00. Again, according to plan really. I did 54 sets of 2. Then 92 singles. Quick breaks. All under control. I never really slowed down or blew up.
300 air squats - 14:32. This is where I lost a lot of time. My lower back bothered me. I was doing sets of 3 at the end and I had to shake it off to continue. I would have quit if this was regular training, but I wanted to finish it. The pain was a lot less than other hinging/squatting workouts, so this won't affect me going forward.
Second run - 9:30. This was run-walk because of my back. I "sprinted" for 20 seconds, walked for 10 seconds. Repeat.
Mostly fine. I'm going to set an ambitious goal of 52 minutes for next year. My stomach problems have gone away, my energy levels are back. I feel like a year of training like this will do me wonders. I was constantly at 80% earlier because of my stomach. Headaches, low energy, dehydrated.
I will also likely never use a vest for Murph, because that seems like a stupid idea for my level of fitness. So this is as hard a version as I will do. Beating my 20x5/10/15 time and going sub 45 would be cool eventually.