W.O.D.: Short Interval

Monday, May 26, 2014 • EnduranceShort Interval

STRENGTH:

NO STRENGTH WOD TODAY


CFE STRENGTH & CONDITIONING WOD:

"Murph"

1 Mile Run

100 - Pull Ups

200 - Push Ups

300 - Squats

1 Mile Run

Post results to comments.


SKILLS & DRILLS

Perform 20-45min of skill/drills prior to Endurance WOD

Swim Skills & Drills

Bike Skills & Drills

Run Skills & Drills

Row Skills & Drills


ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD

Single-Sport (SS)

Choose ONE of the following sports:

Swim (TUE): Repeat :30 on, :30 off until form/pace deteriorates

Bike (TUE): Repeat :30 on, :30 off until form/pace deteriorates

Run (TUE): Repeat :30 on, :30 off until form/pace deteriorates

Row (TUE): Repeat :30 on, :30 off until form/pace deteriorates

Ruck (TUE): Repeat :30 on, :30 off until form/pace deteriorates, 50# Ruck/Boots/Utes

Post sport, times, and total number of intervals to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (OFF): OFF

Bike (WED): Repeat :30 on, :30 off until form/pace deteriorates

Run (TUE): Repeat :30 on, :30 off until form/pace deteriorates


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Comments (5)

Brad Williams
on Monday, May 26, 2014 at 06:54 am
5/26/14 WOD
Happy Memorial Day Everyone! Let's remember all those who have fallen to protect our great country from the evil doers of the world.

Interval bike this morning. 15 min. Warm-Up (Spin), 2 x (6 x 30/30 Sprints w/6 min. climb)/3 rec., 8 min. Cool-Down.

Strength shortly after. Deadlifts- 185#/5 sets/5 reps w/10 55# KB Swings. 10 Chin-Ups/10Dips/3 sets.

Dynamic stretching and lacrosse ball smashes for mobility. Really wanted to try "Murph" today, but I have a race this week and I need to play it safe.
Dan
on Monday, May 26, 2014 at 03:01 pm
Murph
Did this with a vest last year (54:00), didn't have one this year. 43:03 RX, no vest. First mile was 7:00, second mile was 8:00. That made me happy!
Matt Boyd
on Tuesday, May 27, 2014 at 06:05 am
Murph
Did "Murph" minus the vest in 37:52. I have yet to attempt it with a vest, but plan to next time I do it.

God bless all our active duty military members, their families, our veterans, and those who paid the ultimate sacrifice.
Rich
on Tuesday, May 27, 2014 at 09:43 am
WOD
1st full attemp RX'd

36/M/170 43:43
PC
on Tuesday, May 27, 2014 at 06:44 pm
Murph
First time doing Murph Rx... Was super rough with the vest!
Time: 44:07
Almost puked at the end and legs still feel shredded!!
Comments are closed for this post.