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Old 08-10-2008, 04:48 AM   #11
Ilya Gurman
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Re: Journey Towards Elite Israeli Army Fitness

10.08.08

Did "Murph" ! my first...

"Murph"
Run 1 Mile
100 Pull Ups
200 Push UPs
300 Squats
Run 1 Mile


first mile 6:30

Split the workout to 5/10/15 and sometimes doubles (10/20/30), 14 singles and 3 doubles ( so it of course sums up for the workout as rx'd) - 25:30

last mile 6:28

Total 38:30

Puked after the last mile, but hey, I got it done in 6:28 after most of the Murph, so I'm very much pleased.
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Last edited by Ilya Gurman : 08-10-2008 at 04:49 AM. Reason: forgot date
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Old 08-12-2008, 03:35 AM   #12
Asaf Ben Natan
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Re: Journey Towards Elite Israeli Army Fitness

12.8.08:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups

50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups

Time : 31:30
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Old 08-12-2008, 08:59 AM   #13
Ilya Gurman
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Re: Journey Towards Elite Israeli Army Fitness

12.8.08:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups

50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups

times got a bit ****ed up but anyway:

29:50
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Old 08-13-2008, 03:54 AM   #14
Asaf Ben Natan
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Re: Journey Towards Elite Israeli Army Fitness

13.08.08:
"300"

25 Pull ups
50 Deadlift (135lbs)
50 Push ups
50 Knees to Elbows
50 Kettle bell swings (50lbs)
50 Squats
25 Pull ups

Time: 26:08
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Old 08-13-2008, 04:14 AM   #15
Ilya Gurman
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Re: Journey Towards Elite Israeli Army Fitness

13.08.08:
"300"

25 Pull ups
50 Deadlift (135lbs)
50 Push ups
50 Knees to Elbows
50 Kettle bell swings (50lbs)
50 Squats
25 Pull ups

Time: 22:11
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Old 08-14-2008, 04:54 PM   #16
Ilya Gurman
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Re: Journey Towards Elite Israeli Army Fitness

14.08.08

Did some running intervals today, finished in a better time than last time.. about 17 minutes.. intensity pretty high, wasn't easy.. gonna take exact times on interval runs from now on.

felt very good during the first mile, and then not so good during the second (way back).
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Old 08-18-2008, 08:31 AM   #17
Asaf Ben Natan
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Re: Journey Towards Elite Israeli Army Fitness

18.8.08

5 rounds for time of:

10 Deadlift (135lbs)
15 Pull ups
20 Squat Jumps

Time: 14:23

finished with some bench press for fun (72 Kg which is 158.7)
rep: 6 - 10 - 8
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Old 08-19-2008, 06:55 AM   #18
Ilya Gurman
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Re: Journey Towards Elite Israeli Army Fitness

18.8.08

5 rounds for time of:

10 Deadlift (135lbs)
15 Pull ups
20 Squat Jumps

Time: 13:20

160lbs BP:
rep: 6 - 10 - 10
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Old 08-20-2008, 06:01 AM   #19
Ilya Gurman
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Re: Journey Towards Elite Israeli Army Fitness

20.08.08

Tabata Something Else

Pull ups - 15, 14, 9, 9, 7, 6, 6, 6 = 72
Push ups - 27, 24, 20, 15, 11, 13, 11, 12 = 133
GHD Situps - 11, 9, 8, 6, 7, 6, 6, 6 = 59
Squats - 16, 17, 16, 16, 16, 16, 15, 21 = 133

total = 397
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Old 08-20-2008, 06:53 AM   #20
Asaf Ben Natan
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Re: Journey Towards Elite Israeli Army Fitness

20.08.08

Tabata Something Else

Pull ups - 13, 12, 10, 7, 7, 6, 8, 7 = 70
Push ups - 25, 24, 17, 13, 11, 11, 11, 12 = 124
GHD Situps - 8, 8, 7, 7, 7, 7, 7, 8 = 59
Squats - 14, 14, 11, 12, 11, 13, 13, 13 = 101

total = 354
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