Elk Shape

[DIYARCHERYJUNKIE]

Three hundred squats !  Just put more weight on there and do 5 sets of 10-25.

[tgomez]

I stay in good shape year round, that way I don't have to "get ready,"
 I stay ready!!! Do some push ups, pull ups, dips, sit ups, squats, jog, followed by short wind sprints! Pays to be in shape!  Make it a challenge.

[vandeman17]

I know, I know this is crossfit and some will make fun but I like completing "murph" every few weeks to see how my fitness has improved. If you can complete this, you are in elk shape 

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

Real pull ups or fake cross fit pull ups?

I never do kipping pull ups. They tear my hands up and I don't get the workout like normal ones 

[vandeman17]

   vandeman17, how much time is reasonable for a guy to complete those exercises & running? Not trying to break any records here but curious what's reasonable! Thanks!

  ElkNut1

I shoot for under and hour. It's all the pull ups that kill you. After a while you only do like 2-3 in a row then relax. The last mile is pretty much a power walk/very slow jog for me. 

[vandeman17]

Three hundred squats !  Just put more weight on there and do 5 sets of 10-25.

It's only body weight squats. No bar or anything. This wod is meant to build endurance not as much build strength.

[Stein]

Just finished Murph yesterday, I put 20# of bricks in my backpack and carried a 45# plate on top of that for the last mile.  53 minutes.

[vandeman17]

Just finished Murph yesterday, I put 20# of bricks in my backpack and carried a 45# plate on top of that for the last mile.  53 minutes.

Like a boss. Good stuff

[Elknut1]

Thanks! I'm going to give it a shot & see how my 60 year old body handles it! I'll try & complete it in under an hour!

  ElkNut1

[vandeman17]

Thanks! I'm going to give it a shot & see how my 60 year old body handles it! I'll try & complete it in under an hour!

  ElkNut1

Good luck! My advice is to set a steady pace knowing its a grind. First few times I started too quickly and burned out.

[Stein]

Yeah, break it up into sets.  Don't try to do 200 pushups all at once.  Most people either do 5, 10, 15 x 20 sets or 10, 20, 30 x 10 sets or something like that.  The pushups are the sticking point for most.  It really isn't all that bad as you never get winded like most workouts unless you are some type of body weight movement fiend or really push the run.

[Elknut1]

Thanks guys! I will listen to your suggestions & do as quich as a pace is reasonable. Sounds like a great work out that can be tailored to any age!

  ElkNut1

[tgomez]

In Criminal Justice PT we do:
4.5 mile run, 40min or less
1.5 mile run, 12 min or less
300 meter dash, 70 secounds or less
Sit ups 60 sec, minimum 30
Push ups: As many as you can without taking a rest or knee, planking OK.
Strech before and after and you will be a MOUNTAIN GOAT come elk season.

[coachcw]

My daughter did Murphy in 51 minutes today  18 year old punk

[7.62Warbird]

I traded my p90x for 6 goats and a 12 pack of Busch light.

[Fullabull]

I purchased a 40# weight vest this year and use it on a trail close to my house. it's about 1/2 mile down so I go down and up that with the vest on until I can't do any more. Just started so I will keep doing as many as I can until hunting season. My legs should be in shape my then.