Murph

WOD:
For time:
1 mile Run
100 Pull-ups *used green resistance band
200 Push-ups *squatted to a med-ball
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Reults:
1:04:01

11/8/09	6/12/09
Exercise Time Elapsed 1 Mile 10:58 10:58 Round 1 3:48 14:46 Round 2 2:33 17:19 Round 3 3:44 21:03 Round 4 3:53 24:56 Round 5 4:16 29:12 Round 6 4:27* 33:39 Round 7 4:13 37:52 Round 8 4:10 42:02 Round 9 4:13 46:15 Round 10 3:58 50:13 1 mile 13:48** 1:04:01	Exercise Time Elapsed 1 Mile 10:34 10:34 Round 1 4:28 15:02 Round 2 4:17 19:19 Round 3 4:59 24:18 Round 4 5:00 29:18 Round 5 4:24 33:42 Round 6 4:25 38:07 Round 7 5:22 43:29 Round 8 7:42* 51:11 Round 9 5:14 56:25 Round 10 4:37 1:01:02 1 mile 12:47 1:13:49

*paused to drink some water
**includes about 50 seconds of 'transition time' to get downstairs and start the run. 

Comments:
Wow - nearly 10 minutes better than my last time.  It looks like, on average, every round was about a minute faster.

I was really able to pump out the pullups without too much trouble this time - i could almost always get a set of 8 before having to rest - i wish we had a smaller band. 

It looks like maybe in round 2, when i was still tweaking what to put where, i might have forgotten to do something ... or maybe i just did it really fast ... >.>  ... So my time might be more like 1:05, but eventually I developed a rep scheme that really helped me get through the pushups without hitting muscular failure.

1 round =10 pullups, 9 pushups,10 squats, 7 pushups,10 squats, 4 pushups,10 squats

It doesn't mean that I was able to get all the pushups in straight sets, I still had to stop and take a breath or two between some reps, but it I never needed more than a breath or two, so it effectively allowed me to stay in nearly constant motion.

I used a med-ball to squat to because I have a tendency to go farther down than I need to, and I suspect that little aid had something to do with my decreased time - I sorta wish I hadn't used it just so today's time was a closer comparison to the last time - but i definitely liked having it (it has a little bounce >.> shhhh)

Daniel said that my form looked pretty good throughout - clean decisive reps.  Which is good to hear.