Goi's Fitness Forum

Bryan wrote:I think for nw on we should focus more on strict form nw rather than time...i think time is basically secondary....

Totally agree, its good form that will get you there faster and injury free. And most important of all, make that rep count, don't cheat or short change ourself

fine
dry weather: Helen
wet weather: that thing i mentioned earlier

1. Kevin Lim
2. Goi

I present "Murph", for time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

1mile would be approx. 4x400m.

I suspect Murph will take > 1 hour on average, but if we start all at once (which is possible, since I think we'll all be partitioning the Pullups/PU/SQs) we shouldn't bump into each other too much.

1. Kevin Lim
2. Goi
3. Phing

xarope wrote:Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

If we do this, I might even bring my running bag, wrap an 8kg KB in a couple of towels, and do as close to RX'd as possible (albeit not as balanced as a weight vest)

i think i will skip this

"Murph", for time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run


1. Kevin Lim
2. Goi
3. Phing
4. Bryan

Twxian wrote:i think i will skip this

just a suggestion. But if majority vote for this, then you can still turn up, do a 1/2 Murph for those who want to, and be the video man...

"Murph", for time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run


1. Kevin Lim
2. Goi
3. Phing
4. Bryan
5. Keith

die noobs die!!! Are any coming? This will kill Peter and Adeline and I'm not even considering what'll happen to Eugene...

For the matter, I haven't done miles in a while. 100 Pull ups are not going to be fun either. This is sick, sick, sick.

So is it Murph or Helen?

wow, murph looks amazing lol. dont think ive trng with sandy on sunday so ill try to come 100 chins are gonna pawn my ass lol.

"Murph", for time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run


1. Kevin Lim
2. Goi
3. Phing
4. Bryan
5. Keith
6. Aaron

Canuck eh wrote:"Murph", for time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run


1. Kevin Lim
2. Goi
3. Phing
4. Bryan
5. Keith

die noobs die!!! Are any coming? This will kill Peter and Adeline and I'm not even considering what'll happen to Eugene...

For the matter, I haven't done miles in a while. 100 Pull ups are not going to be fun either. This is sick, sick, sick.

So is it Murph or Helen?

As u said it... DIE NOOBS DIE!!!

Personally, I think this is going to kill us all, so if we have something else planned for monday, e.g. walking, talking, working, perhaps we should switch to a "lighter" workout like Helen.

i am on leave on Monday cos its my bird day!!!! So Die all of u all....Die!!! hahaha....Drag urself to work!!!

just a suggestion...why not we scale it to half first and see how it goes...

we can perform a full scale 1 nxt time

wah liao that's killer. count us out for that 'murph' workout haha. if its helen or the wet weather thing still can try

sorry but noobs like moi will not even bother trying this useless to me imho it has no benefit for me currently

Many way to scale murph.
(by the way, you can partition the reps accordingly http://www.crossfit.com)
Scaled versions of CF WOD can be found here http://www.crossfitbrandx.com/index.php ... wforum/16/

Big Dawgs:
As rx’d

Pack:
Half Murph
For time:
1/2 mile Run
50 Pull-ups
100 Push-ups
150 Squats
1/2 mile Run

Partition the pull-ups, push-ups, and squats as needed.

Puppies:
For Time:
1/2 mile Run
35 Pull-ups (or beginner pull ups)
70 Push-ups
120 Squats
1/2 mile Run

Partition the pull-ups, push-ups, and squats as needed.

Buttercups:
1/2 mile Run
25 Pull-ups (or beginner pull ups)
50 Push-ups
75 Squats
1/2 mile Run

Partition the pull-ups, push-ups, and squats as needed.

I am not doing Murph. Like I said, I don't do metcon workouts that take longer than 20min.

helen.

no murph. absolute waste of time imo.

okay this is crazy.
Am out if you guys do murph.

wow, this is a killer.
unless someone pays for my medical/transport fees, i dun think i can take it.
monday is still a fierce day for me.

Oh dear, I just realised that our dear Kevin Lim has just done Murphy (should've realised earlier, doh).

Let me propose an alternative dry/wet weather program:
1) Dry=3 rounds of:
20 Squat
3 Pullups
9 16kg KB push press
+
10 Jump Squat
6 Pullups
6 16kg KB push press
+
5 Tuck Jump
9 Pullups
3 16kg KB push press

might be a bit strange doing push presses on one side...

2) Wet=downward ladders (10-1) of:
DB Piston Press w/45lbx2 (i.e. alternate arm pressing; either on ball *shudder* or slight incline bench or on roman chair *cringe*)
Front Squat w/55lb (not sure about weight here, but be careful about making this too high, as next is box jumps)
Box Jump
Pull-up
Deadlift w/135lb

You don't like Helen and my wet weather program?

xarope wrote:Oh dear, I just realised that our dear Kevin Lim has just done Murphy (should've realised earlier, doh).

No worries don't let me disrupt your progamming. I'll do whatever is stated

galapogos wrote:I am not doing Murph. Like I said, I don't do metcon workouts that take longer than 20min.

Then you do faster and finish under 20 mins loh

aint 300 suppose to push urself to the limit out of comfort zone??

galapogos wrote:You don't like Helen and my wet weather program?

I got these (modified somewhat) from Gymjones, so thought we should try it out.

For wet weather, you propose:
3 rounds:
3xclean - 95-135#? (sub with high pull or DB clean if cannot)
8xOHP - 65-95#?
8xdeadlift - 135-185#?
12xpullup
8xsquat - 135-185#?

I propose:
Downward ladders (10->1) of:
DB Piston Press w/45lbx2
Front/Goblet Squat w/55lb
Box Jump
Pull-up
Deadlift w/135lb

I think mine is more amenable to scaling down and less skill intensive; not sure how many people can clean properly (after watching Louis' 60kg last week), and failing on back squats is kind of messy. The piston press also adds a certain level of core work and discomfort for those who have never tried it before, without undue risk (only 20kg DBs which can be dropped to the side). If 55 reps is too much, we can always stop at 45 (10->5)

Bryan wrote:aint 300 suppose to push urself to the limit out of comfort zone??

My limit is 20min. Anything more, I personally don't feel there's a point. It will be all aerobic and the intensity will drop significantly or I will have to take much longer rests. Then I might as well just go jog for 10km(not that I'm going to do that either)

xarope wrote:

galapogos wrote:You don't like Helen and my wet weather program?

I got these (modified somewhat) from Gymjones, so thought we should try it out.

For wet weather, you propose:
3 rounds:
3xclean - 95-135#? (sub with high pull or DB clean if cannot)
8xOHP - 65-95#?
8xdeadlift - 135-185#?
12xpullup
8xsquat - 135-185#?

I propose:
Downward ladders (10->1) of:
DB Piston Press w/45lbx2
Front/Goblet Squat w/55lb
Box Jump
Pull-up
Deadlift w/135lb

I think mine is more amenable to scaling down and less skill intensive; not sure how many people can clean properly (after watching Louis' 60kg last week), and failing on back squats is kind of messy. The piston press also adds a certain level of core work and discomfort for those who have never tried it before, without undue risk (only 20kg DBs which can be dropped to the side). If 55 reps is too much, we can always stop at 45 (10->5)

sounds good to me.

won't promise that i will come, it depends on fatigue of the day.

But, i will just do anything. And confirmed i won't do for time. Will do for strength and hypertrophy.

By the way, Bryan, we brothers of bodybuilding go and do Murph lah.. Confirm hypertrophy. The rest do Helen.

We pace each other lah. Treat it as cardio. Haha