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Workout of the Day Questions & performance regarding CrossFit's WOD

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Old 05-23-2007, 02:40 PM   #1
Steve Sheffar
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AS you know 28 june is the day I am doing Murph. I have started to prepare for it and was hoping someone could assist me. For the next month I intend to run, pull ups, push ups, and squats. I will do these with weight and not all on the same day. I know that it doesn't follow the CF idea of random, however, I am "training" for this WOD and think that this is different. I have a different goal for the next month and want to maximize my efforts for this one WOD only. After it is finished I will then go back to the rx'd WOD's.

As a background I have done this WOD with no weights in 48:51. Today I did 1 mile, 100 pull ups, 1 mile run all with 20 lbs in 37 mins.

Any ideas?
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Old 05-24-2007, 09:59 AM   #2
Steve Newton
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If you haven't already, practice the POSE method and read Gordon Pirie's free e-book, "Running Fast and Injury Free" to drop your running times.
For cals, try ladders, Tabata intervals, and the Armstrong Pull-up Program. Eric Cimrhanzel's "Falcon Fitness Manual" has a lot more ideas.
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Old 05-24-2007, 04:32 PM   #3
Jason Lopez-Ota
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You're forgetting pushups and squats.
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Old 05-25-2007, 10:46 AM   #4
Steve Sheffar
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I will do a day of pulls then a day of push up and then a day of squats all with weight. I might do mini murphs ie 50 pulls 100 push ups 150 squats this is to get used to the weights. I don't want to do murph every day. Just stuff so I can get ready for the big day.
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Old 05-25-2007, 01:05 PM   #5
Jason Lopez-Ota
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Have you thought about doing some Cindy's and Chelsea's?
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