I cant run, resting a bad ankle, what is the ratio for miles ran:bike or elipticle?
Best thing mate, is to use how far you go in running (i.e., say you have a 90 second 400 meters) then go that amount of time on the bike and use that distance every time.
Pack:
Half Murph
For time:
1/2 mile Run
50 Pull-ups
100 Push-ups
150 Squats
1/2 mile Run
I was somewhere in the pack.
ran 1/2 mile
60 pull-ups (20 at a time mostly assisted)
120 push ups (40 at a time, mostly strict but had to go to my knees a couple of times.)
180 squats (60 at a time, had to rest around 35-40)
ran 1/2 mile
This kicked my butt and had my heart racing. Total time 26min. I will try to partition a little more next time to get a better time.
After seeing this workout I almost peed in excitement. This one looks amazing! Although I may be at work I think for practice later I may have my girls try to do a scaled version of this. Can’t wait for them to hate me for a long time!
10 Rounds
10 GHD Sit-Ups (Full ROM deck to toes for first 7 rounds then only to parallel)
10 GHD Back Extensions
15:04
Saving Murph until tomorrow. My shoulders and arms are really beat from J.T. yesterday. Suprizingly nothing hurts after this workout but my lower back is really fatigued so I am sure the pain will come tomorrow.
Pack:
Half Murph
For time:
1/2 mile Run - 3:34
50 Pull-ups
100 Push-ups
150 Squats
1/2 mile Run - 4:11
34:55
Burned all my time in the squats. I thought that was going to be my fastest part, but boy was I wrong. I was pretty tired by the time I got there and could only manage 20 or 25 before needing a break. That made 150 go really slow.
1 mile Run
50 Pull-ups
100 Push-ups
150 Squats
1 mile Run
1st mile was quick for me at 7:30. Last mile was torture at about 8:42 I had thought I might be able to do the full “Murph” but Mr. Pukie tried visiting before I reached the halfway point. Broke that up into one round of 10/20/30reps and eight rounds of 5/10/15reps. All I could think towards the end was “Rest Day tomorrow?” Feeling much better now - an hour later.
Pack:
Half Murph
For time:
1/2 mile Run (8:34 pace)
50 Pull-ups (assisted @ 95#)
100 Push-ups
150 Squats
1/2 mile Run (10:00 pace)
Partitions of 5/10/15 x 10
24:05
Wow that was a hell of a WOD. My legs are toasted after the squats and the second bit of running was a heck of a time. I love to get that heart rate up!
Though if I am making my girls do this we are most likely going to be outside. This poses a problem because there are no pull-up bars anywhere. What may be a good sub outside with virtually nothing but a track and a field for pull-ups?
Though if I am making my girls do this we are most likely going to be outside. This poses a problem because there are no pull-up bars anywhere. What may be a good sub outside with virtually nothing but a track and a field for pull-ups?
soon all snow will be gone
)
