Against a 5-minute running clock, complete:
500 Meter Row
400 Meter Run
Push-Ups x Max Reps (in remaining time)
Rest 5 minutes between sets, and complete a total of 4 sets.
If you know that you’ll take more than 4 minutes to row and run, reduce the distance of one or both so that you have at least one minute to perform push-ups.
A. Bryan (800m run vs. row/run) – 40, 40, 37, 37.
500m row/20kcal AirBike — every round Push-ups 20/18/18/19
Row 500m each round
Airbike instead of runing 30cal/25cal/20cal/22cal (it should be 30cal each round so i did 1 burpee for 1 missed cal on Airbike after workout)
Push ups – 24/21/21/22
500m Row 30kcal AirBike each round (not possible to run, it was raining again 🙁 )
31/32/26/22 push ups
It was very chellenging especialy Airbike, and hands was burning after every round
A day behind so I did yesterday’s workout:
A. 135/135/185/185 @ 30X1 — PR post surgery!
B. 5 +10 — 30 lb DBs and did 40 meters of lunges instead.
C. Knee Rehab (1 hour)
Just to be sure, my most sincere apologies if I offended in any way. If so, it certainly was not intended. I have nothing but respect for you and your hard work and fantastic engine. Your workouts are inspiring especially in the midst of a recovery from a pretty serious surgery. Keep on keeping on.
Ryan! No harm no foul brother! I honestly didn’t take your comment in a negative way. I simply responded to you because after letting my time marinate a little, it seemed more and more unrealistic, especially given that my knee is still recovering. I posted on the April 25th WOD to confirm that I in fact did screw that up LOL. I did that workout all unbroken, and get this, with the 400 meters added? My time was subpar at best. In other words, it confirmed that my time on the April 21st workout was wrong, and quite frankly, pretty… Read more »
Row 500, 500, 460, 460
Run 400 x 4
Push-ups 38, 38, 37, 38
Needed about 15 seconds each round to really get to max reps.
Did yesterday’s today
A1. Back Squat @ tempo x8
205, 225, 245, 255
255 felt good. Next time hit it sooner
A2. Wall slides
I tried really hard but theses did not look like the ones in the video. Just tried to hold the starting position for 30sec but that proved impossible. Definite shoulder mobility work to be done.
B. 5rds + 1 lunge
Didn’t have two dumbbells or KB so used safety Squat bar w/115 and did 18 lunges to equal 20m. Lunges slowed me down but moved good on the burpees for a change.
A.
400m row
400m Run
Usually finished in 3:30 – 3:32
Push ups were
36/30/30/31
You guys are beast… damn
As Rx: 51/48/45/42. Splits for the row/run were 3:29-3:36. Not sure that the blood will ever come out of my chest/shoulders. Yay beach muscles…
No rower so 800m run. Finished run around 3:15-3:20 each round.
55/56/56/59
20, 32, 32, 26
First round RX, but only left me 43s for push ups…so dropped the row to 400m and that gave me just over a minute the other 3 rounds…but round 4 was TOUGH!!
Finished up with 3 Sets of
GHD sit ups x 20
Floor windshield wipers x 20
Toes to Bar x 20
Subbed 30 cals on stepper for the row. Got off with about 1:40.
50, 60, 60, 46
As Rx: 60, 65, 67, 67
…held rows at about 1:40…first round got to pushups with 1:04 left so adjusted equipment set up giving me about 1:22 each rd. for the last 3 sets. Never had issues with push ups after 20 years in the military.
…finished with GHD situps and weighted box jumps.
Wow, nice job improving each rd. I decided to go the other direction ?
As Rx: 54, 51, 42, 43
… took nearly 5 minutes between each round to get the blood out of my arms/chest … swole.
… don’t often get to chase thelonghorn – probably a good thing as trying to keep up hurt.
I had to chance WOD
4R of :
4 min Elliptical:(use this machine to take care of a small strain in the right quad)
0.28mile/ 0.28mile/ 0.30mile/ 0.32mile
1 min Max Push Up:
51/47/44/40
54/52/47/45, got to the push-ups at about 1:15 left each time. Legs cramping from yesterday’s work?
That’s a %()&? load of push ups man. Great work
Ha thanks. I tried to hit 35 unbroken each time and then gut it out from there.
Good strategy for the time frame I think. I did the same but with 20 reps. Quick break then had to go!
wow, those are murph level numbers
Thanks, but I don’t know about that. I’d fully expect some young bucks to get around 75/rd.
On another note, I am really looking forward to Murph this year. I’ve done it 4 times before but this will be my first year with butterfly pull-ups.
I basically flip-flopped Tuesday’s workout and today’s workout so I worked up to a heavy Push Jerk (instead of Push Press) and finished at 195 (failed 205 behind my head). I also super setted in some reverse hypers for a total of 100 reps @ 3113 tempo.
After that I did some banded marching x 5 minutes; banded glute bridges with the bottoms of my feet touching; and some supplemental work for my lats.
Always a little scary to fail backward like that? But wow coach, that’s some big weight!
Rx. 39/33/27/26
Nice work, David.
killed it
Thanks!
If you know you won’t be able to finish the row and run with a minute to spare, how about rowing for 2 minutes, running for 2 minutes then doing push-ups for 2 minutes? Alternatives to push-ups, you ask? Dips are a good one if you are looking for a more challenging movement. If you missed out on the burpees this week, you could do those…that would be fun! If you are modifying because you are avoiding too much pressing, pick something you are working on and insert it. Gymnastics is a good choice and so are farmer carries. Let… Read more »
Not sure how you can put “fun” and “burpees” in the same sentence 😉
No time to do this one today but it’ll do it tomorrow as I won’t have access to a gym – looks like a great WOD to do on the go!
I know that my weakness is running so I should have scaled the rowing to attack my weakness but I just love that damn machine.
4 rounds:
5 minutes for: 500 mts row, 200 mts run, Max Push Ups
5 mins rest
I got 28, 35, 30 and 25 on the push ups.
Some thoughts on running at 10 degrees celsius in the uruguayan autumn: it sucks
Awesome job!
Haha how about running at 10 degrees celsius in the British spring (almost summer)
I was born and raised in the caribbean, anything below 35 is officially freezing cold
C’mon! Up here in Canada I’d be glad to run outside in 10°C! Some nice fresh air 🙂
hahah exactly my friend!! Good work today!