Solo CF Workout

Since I worked at home yesterday, I had time for a longer than usual workout. I decided to do a CrossFit workout on my own. I chose Murph, a classic workout from the series of Hero workouts:

Run 1 mile

100 pull-ups

200 push-ups

300 bodyweight squats

Run 1 mile

The runs must come at the start and end of the workout, but the middle part can be broken up however you want. I did pull-up sets of 15-10-15-10-10-10-10-10, and then simply doubled and tripled the pull-up total each time through for the other movements.

I used assistance bands for the pull-ups, and I did knee push-ups. I can do 80-100 total push-ups in sets, but with 200, there was no way I could do them all that way.

My total time was 54:11, which is easily the longest CF workout I've done. If I'd tried to do it without assistance bands and the easier push-ups, I might not be done yet.

Today, I feel tired but not sore. I'll have to see how CF goes after work today. It's a warm day and it's going to be warm in the gym.

On Facebook, someone has recently proposed a workout called "4000 ways to F**k up a 10 mile run". This is scheduled to occur the first weekend of October, but I have to admit that I simply don't know if I can do it:

40 rounds, for time:

Run 400 meters

25 push-ups

25 sit-ups

25 bodyweight squats

25 burpees

If I think back to workouts over the last six months, I've done up to 200 knee push-ups in a day, I've done 140 sit-ups in one workout, I've done 300 air squats, and I've done at most 100 burpees. Add in ten miles of running while trying 1000 reps of each of those movements? I don't know if I can possibly finish this workout, and if I can, it will take me more than 8 hours. I may give it a go, but be reasonable when I start to hit the wall on burpees or some other limiting factor.

By the end of the week, it sounds like our local weather is going to take a turn towards autumn. We are likely to have scattered frost in New England by the weekend, and high temperatures in the 50s for a few days. I may need to pull out some of my cold weather cycling gear if I'm going to ride this coming weekend.