Sunday, 4 July, 2010

Posted by Mandee on July 4, 2010   |   7 Comments

Deadlift, 185lbs
Air Squats
8 Rounds of each

Ever Wonder About the Hero Workout Murph?

New Formula Gives First Accurate Peak Heart Rate for Women

7 responses to “Sunday, 4 July, 2010”

  1. klowe says:

    The good ol days…. I still miss the green floor and working and attempting 500lb deadlift while listening to Hannah Montanna

    • Kerri says:

      And, trying to keep your shirt on, as well as trying not to let any 4 letter expletives slip at the same time, as not to scare little children or Moms, right?

  2. Larry Lowe says:

    Mainsite WOD:

    30K Bike = 58:33

    I set the ole Fuji road bike up on my trainer on the back porch this morning and grinded through a 30K ride. First time in 2 years on the bike. A little sore in the saddle, but the pace felt great. I needed this one.

  3. Kerri says:

    Great Murph link. True Hero, and an endearing testament of one man’s sacrifice to represent so many more that have given the same.

    Thank you all, and Happy Birthday USA!

    • klowe says:

      0.5mi 45# DB farmer’s walk 9:04 ->
      45# DB “Kalsu” 14:44 ->
      0.5mi 45# farmer’s walk 14:04


      Walks were just a mental grind. Kalsu was friggin’ horrible!

      Proud to be an American! God Blessed the USA!

  4. Aaron says:

    6 DLs @ 155 and 16 Squats.
    Me + Tabata DL = Romanian DLs

    Great sub programming for the 30k bike. Legs felt like jello for about an hour afterwards. Seriously reminded me of the way my legs would feel after a long 60 mile Sunday ride during the tri days.

  5. Katie says:

    I thought it would be a good idea to run 1 mile to the neighborhood gym to do this Tabata WOD, then run 1 mile home. My legs were jello afterwards! I accidentally threw away the paper that I wrote my reps on… but if memory serves, I did about 45 DL (at 135#) and about 100 air squats for a score of 145.