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Hasn't been one of these for a while and since we're already one third of the way through October I figured a good challenge over the next 7 weeks before we all go get swole (fat) on Christmas hams and turkeys is just what f13 needs.
The challenge is simple, borrowed from Crossfit WOD "Murph"
Run 1 mile
100 pull ups
200 push ups
300 squats
Run 1 mile
Complete as fast as possible and record your time.
- Perform the exercises in whatever order you want i.e. 1 round of 100, 200, 300 OR 100 rounds of 1, 2 3, or anything in between.
- Pull ups can be modified or assisted if necessary, just don't take the piss.
- Squats are bodyweight and must go below parallel.
This will take 40+ min so just be honest, as if anyone is going to watch a film to see if you cheated.
Benchmark: a friend of mine who is about 6ft tall, 93kg did this with a 20kg weight vest in 69 mins.
Enjoy!
The challenge is simple, borrowed from Crossfit WOD "Murph"
Run 1 mile
100 pull ups
200 push ups
300 squats
Run 1 mile
Complete as fast as possible and record your time.
- Perform the exercises in whatever order you want i.e. 1 round of 100, 200, 300 OR 100 rounds of 1, 2 3, or anything in between.
- Pull ups can be modified or assisted if necessary, just don't take the piss.
- Squats are bodyweight and must go below parallel.
This will take 40+ min so just be honest, as if anyone is going to watch a film to see if you cheated.
Benchmark: a friend of mine who is about 6ft tall, 93kg did this with a 20kg weight vest in 69 mins.
Enjoy!
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