05-25-2013, 11:53 AM
I participated in the Memorial Day Murph this morning, a military charity fundraiser based on a Crossfit workout named for Navy Lt. Micheal Murphy who died on duty in 2005:
1 mile run
200 push ups
100 pull-ups (I did TRX rows instead)
1 mile run
My time was better than anticipated, 42:38..not bad for an old woman
05-25-2013, 05:21 PM
Saturday May 25 2013
Deadlift (1x5x67.5) (1x5x77.5) (3x5x87.5)
Leg Raises (3x15-20)
05-26-2013, 01:51 PM
Love this thread! I started posting here years ago! Glad to see it is still going strong!
After much debate, I am back to Wendler 5/3/1 2x/week and conditioning 2x/week. One guy at the gym said "you're doing a half-squat!" because I didn't break parallel during a heavy back squat set. So, now I'm humbling myself and making sure I do a full ROM on all my lifts.. Meaning, breaking parallel and getting as low as I can in my front squat!
Lots of biking during de-load... Tuesday was 15 miles, Thursday was 6 miles, Saturday was about 12 miles. Waiting anxiously for ma to send me my rollerblades so I can have a new mode of transportation to mix things up. :-)
~5m bikeride + 1hr walk
45x5, 55x5, 60x10, 55x11, 50x12 front squat
20x5x2, 30x5, 25x6, 20x8x2 DB OHP
4 x 10 ab roll-outs
3 x 15 back extensions
Anyone get the Alpha 2.0 book yet and try the routine? My boyfriend is trying it right now and the first two weeks (very low-carb with heavy circuit training) is just destrooying him. I tried it for about 2-3 days and it was awful, messed with my sleep and had horrible recovery. Back to potatoes and bananas for me. ;-)
05-27-2013, 04:47 AM
Murph for me today too.
1 mile run - 100 pull ups, 200 push ups, 300 air squats - 1 mile run
I'll use a band for pull ups because I'd like to get right back into 5/3/1 tomorrow and not screw up my shoulder for a month. Hoping to get all 200 pushups legit though - 150 is my max so far in a WOD.
05-27-2013, 12:21 PM
Warmup- Flutter kicks for 1 minute, 10 pushups, 10 squats
DB Bench Press 3 sets of 6-10 reps
Push Press 3 sets of 6-8 reps
Bent Over Row 3 sets of 6-8 reps
Inverted Row 3 sets of 12 reps
Weighted Pullups 3 sets of 6-8 reps
Weighted Dips 3 sets of 6-10 reps
Weighted Situps 3 sets of 15-25 reps
05-27-2013, 03:21 PM
Today was a mixed bag after warming up:
Zercher front squats
AMRAP of Burpees, Pistol Squats and med ball clean & toss
I did the Murph Saturday - subbed TRX Rows for the pullups and had to do inclined pushups (totally jacked shoulder)
Last edited by Catrin; 05-27-2013 at 04:33 PM.
05-27-2013, 03:33 PM
Murph for me as well. Using the band for pullups and knees for pushups...next month is bodyweight month, so hoping to minimize the assists.
05-27-2013, 03:45 PM
Wish I had more energy in the tank to do a longer workout today, but I suppose the long bike mileage and possible under-fueling has caught up with me. Just 5 sets of back squats and 5 sets of bench press, plus 3 sets of walking lunges.
05-27-2013, 03:48 PM
05-27-2013, 04:44 PM
290 still doesn't want to go up for 5 reps on squat. 290 x 3, 290 x 2 was the best I could muster today.
Bench press: 210 x 5 (New PR)
Deadlift: 395 x 4, 395 x 1. (Supposed to be 395 x 5)
Fat-gripz deficit deadlift: 165 x 5 (easier than 160 last week or 155 the week before. At least grip is getting stronger)
Some power snatch form work with embarrassingly light weight
Bodyweight inverted rows alternated with dips + 47.5 (sets of 10)
Going to have to change the squat and deadlift to 5 singles and keep the weight going up. When that stops working, deload and back to 5's. When that runs its course, back to a bastardized version of 5/3/1 for me.
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