Welcome back. Now go do Murph.

I was seriously dreading this workout from the moment Max posted it. The last time I did a real metcon was 2 weeks ago, and combined with the extra weight I put on at the beach, I knew this would be a killer.

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

72:13 RX

And yes, it was brutal. But now I have a RX benchmark for this (last time I did it I did jumping/assisted pullups and rowed instead of run, and did it in 70 minutes). I'm pretty sure the next time I do this I should do far better.

I did this one Cindy-style (breaking it up into rounds of 5/10/15). I was dreading the pullups, but they were actually fine and not very hard at such low reps. The pushups were the real killers for me this time. So many rounds meant ample opportunities for rest, which I took advantage of probably a bit too often. Next time I should do it 10/20/30, I think.

Here are the detailed splits:

0:07:30
0:01:38
0:01:35
0:02:11
0:02:14
0:02:26
0:02:50
0:03:26
0:02:47
0:02:06
0:02:30
0:03:28
0:02:48
0:03:06
0:02:53
0:03:08
0:02:35
0:02:23
0:02:52
0:03:31
0:01:50
0:12:44 (the last mile was plagued with a nasty side stitch, forcing me to walk about half of it)
Average round: 2:37