I may have to “Pack” this one.

Thanks for the tip on the book and it is available at the library here.  “Lone Survivor: The Eyewitness Account of Operation Redwing and the Lost Heroes of SEAL Team 10” by Marcus Luttrell and Patrick Robinson

I am waiting for an answer on the “Partition the pull-ups, push-ups, and squats as needed.”  Can we do short rounds of the workout or are we only allowed to partition each exercise into sets. 

100 Pull-ups
200 Push-ups
300 Squats

Ten rounds of 10 Pull-ups, 20 Push-ups, 30 Squats
      OR
10x10 Pullups, then 10x20 Push-ups, then 10x30 Squats

edit:
Disregard the question, I forgot to refresh my screen and the answer has already been posted.

Had time restraints at the gym (35 minutes total time) so I stretched quickly and did a weird scaling that is in-between puppy’s and pack

1/2 mile run
50 pulls ups on the graviton (only 30 pounds helping me)
75 push ups
125 squats
1/2 mile run

25 minutes +/- 1 minute (had to use gym clock, forgot stop watch). Felt this was pretty good after 3 days of crap eating, excessive drinking, lack of sleep and a little rugby too.

I should have read this on over better, I did all the pull ups followed by all the push ups followed by all the squats, might have been able to fit more of each in if I partitioned the pull ups push ups and squats. 

Now to drink away all the good that this did for me. Happy St. Patrick’s day (tomorrow is going to suck)

The Porch:
Complete as many rounds as you can in twenty minutes of:
3 Handstand Push-ups (assisted on Smith machine with one leg hooked)
6 Tuck sit Pull-ups (mostly singles and alternated rounds between pull-ups and chin-ups)
9 Steps, Walking Lunge

12 rounds + 3 HSPU

Muscle fatigue got me more than anything else today not to mention the dizziness from the HSPU.  The pull-ups were killer!  Also, I find that if I go to full extension while in a tuck sit pull-up that my shoulder starts popping out of the socket when I reach the bottom and start the pull-up motion again, so I drop to the floor each time.  Does anyone else experience this or know what it means?  Anything I can do to stabilize my shoulder better?  Thanks in advance.

Happy St. Patrick’s Day to all!!!!!

2nd “Murph”
1 mile run (9:14)
100 pull ups
200 push ups
300 squats
1 mile run (10:48)
No vest 49:28

PR by almost 15+ minutes

RIP “Murph”
Thank you to all service men and women, police officers, firefighters & EMT’s, and all other first responders for all that you are and do. Thank you.

Have fun and be safe!!!

Starting to follow Catalyst Athletics (Week 1 - Strength mesocycle 1)

3/17

Mid-hang muscle snatch - 60% x 3 x 3 (105#)
2-position clean (floor, mid-thigh) + 2 jerk - 60% x 4 sets (135#)

10-16-20 reps for time:
KB swings - 30% BW (60# db)
KB clean + 2 push press (each side) - 30% BW (60# db)

16:10

3/16

Back squat - 83% x 3 x 5 (305#)
Snatch deadlift - 110% (of snatch) x 3 x 3 (190#)

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Time = 1:18

Didin’t start partitioning until I got to rep 155 on the push-up then went ahead and started the squats. Probably would have gotten a better time if I had partitioned from the begininng.

First Murph (Puppies):

1/2 mile run
40 Pull ups (beginner, so were like half ups)
70 Push ups (really lacking at the end)
120 Squats (as above)
1/2 mile run

I partitioned the exercises to 10/20/30, but i was really suffering towards the end, and felt like i was running on stilts on the last 1/2 miler. Was pretty close to hurling actually. Gotta start somewhere.

Time - 21:18

mattf - 17 March 2009 03:10 AM

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

Does this mean we can do rounds of, say, 5 pull-ups, 10 push-ups, 15 squats? Or should we chip through the pull-ups, then the push-ups, etc? I vaguely remember doing this in the past with rounds, but it might have been something else.

thanks for any suggestions.

Partioning works.  Break your pullups, pushups and squats into equal sets.  No partioning the running pieces!

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partioned: 10 rounds of (10 pull-ups, 20 pushups, and 30 squats) 

28:47 *finally got my new training watch

“Murph” was my 2nd official CrossFit WOD.  My first go at it took me approx 40min.  I am very pleased with my time today.

17 Mar 09

15-12-9 reps for time

DB shoulder press (Started with 25# DB’s and switched to 20# on the last set as my left arm quit cooperating )
Dips
Pushups

21:00

“Murph”

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. = 5/10/17 X 7

19:00

Yesterday:
Four rounds for time of:
55-75 pound Hang squat clean, 5 reps
3 Beginner Rope climbs

Used 65# for squat cleans - could go higher next time.
Never could figure out what a Beginner Rope climb is, so I subbed 9 pull-ups with the two-ended rope attachment for the cable pulls.  My grip sucks too much for towel pull-ups.  The 9 were strict the first round and a half, then (as usual) got ugly and evolved into jumping pull-ups.

time 6:33

Kiddo - 17 March 2009 07:17 AM

Yesterday:
Four rounds for time of:
55-75 pound Hang squat clean, 5 reps
3 Beginner Rope climbs

Used 65# for squat cleans - could go higher next time.
Never could figure out what a Beginner Rope climb is, so I subbed 9 pull-ups with the two-ended rope attachment for the cable pulls.  My grip sucks too much for towel pull-ups.  The 9 were strict the first round and a half, then (as usual) got ugly and evolved into jumping pull-ups.

time 6:33

Kiddo, for rope climbs and variations, try this link (and go the exercise demos on the main site for this type of question in the future):
http://media.crossfit.com/cf-video/CrossFit_RopeClimbDemo.wmv

Cheers

I cant run, resting a bad ankle, what is the ratio for miles ran:bike or elipticle?