Murphy Monday: tried this after staying up all night.
1 mile
100 pullups
200 pushups
300 body weight squats
1 mile for time.
last time trying this I was rested and in better shape +spring time and indoors except for the out and back mile to start. 48 mins.
Todaymile 1 in 7:53, 100 pullups slugishly same for the 200 pushups ( didn't really work out for well over a week and felt so weak). I decided to run the last mile before attempting the 300 squats; mile was so much harder after all those pullups and pushups....8:47. Came back to the pullup station (Iron Gym in the park) and started knocking out the squats. 1st hundred was hard enough as i haven't been up on my squats so the 2nd 100 was entirely hard...knocking out sets of 10 and 20. Got to 220 squats and i pulled the plug to save the legs for a different day. I told myslef to pull the plug on the workout at 50mins. 50:18.
I will practice my pullups and pushups hardcore +squats and do weely 'Angie' workouts which is: 100 pullups, 100 pushups, 100 situps, 100 squats for time. When I started this back in 2010 or 2011 I started in 28mins but practiced hard and would turn the tv off and music up loud and go hard at home, Dropped the time down to just below 9mins. Once even doing two back to back in 12 mins and 18 mins respectively. My favorite was to knock out an 'Angie' and then go run a road 5k around town and once knocked out a 15min 'Angie' with a run out the door 20min 5k.
Will have a go again at the "Murphy" (after Lt. Murphy) in two months and I should crush it.
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