2018-05-28 Memorial Day "Murph"

First time doing it with a vest, beat my time from 5 years ago without one.

WARM
few of every movement, and abreviated version of std warmup

MAIN

A. "Murph". For time:
{
1 mile run (6:40)
100 pullups
200 pushups
300 air squats (35:30 (So ~29 min)
1 mile run 44:30 (9 min mile)
}

Total time: 44:30,

Compare with:
2011: 60 min - Half-Murph
2012: 55:45
2013: 48:25
2014: 39:59
2015: 37:18
2016: 37:08
2017: 34:52
2018: 44:30 (w 20lb vest)

Segmented this year as follows:
10 rounds of 6 pushups, 5 pullups, 6 pushups, 20 squats (50, 120, 200)
5 rounds of 5 pushups, 5 pullups, 5 pushups, 15 squats (25, 50, 75 --> 75, 170, 275)
1 round of 5 pushups, 5 pullups, 5 pushups, 10 squats (80, 180, 285)
1 round of 5 pushups, 5 pullups, 5 pushups, 15 squats (85, 190, 300)
5 pullups, 5 pushups, 5 pullups, 5 pushups, 5 pullups (100, 200, 300)

2015-04-11 WOD

Birthday today, but delayed the 'vestivities' for another day so that I could Rx this workout.

WARM
std warmup
200m run
2x5 pullups
2x5 KBS
2x2 HSPU

MAIN

A. "Nate". 20 min AMRAP of
{
2 MU
4 HSPU
8 KBS 70#
}
7 rounds + 1 MU, Rx. (goal was just to Rx it, and thought I'd maybe get 5 rounds, so I'll take it!)

2014-04-11 WOD

Survived Birthday "Vestivities"

WARM
std warmup
2 rounds:
{
200m run
5 pushups
10 situps
}
clean & jerk drills

MAIN
(all of below while wearing 25# vest)

A. EMOM 10
{
3 Power Clean & push jerk 135#
}

B. 8 min AMRAP
{
8 front squat 95#
100m run
}
5 rounds + 8 reps

C. 8 min AMRAP
{
8 burpees
16 KBS 44#
}
4 rounds + 18 reps

2013-04-12 WOD

Birthday was yesterday, so today, "vestivities"

WARM
std warmup
200m run

MAIN
w 20 pound weight vest
3 rounds, each for time for time
{
10 C2B pullups (those were hard with the vest on!)
15 KBS 70/53 (I did 44#)
20 walking goblet lunges w kettlebell
500m row or 3/4mile airdyne (I did airdyne)
5 min rest b/t
}
Times: 6:15, 7:00, 6:40