Smashby’s Weekly Throwdown 4/30/18

Posted: May 1, 2018 in CrossFit, Training
Tags: , , , , , , , ,

The fourth week of “Smashby’s Weekly Throwdown” is ready to go! Hoping that these continue to help prepare athletes for the big day. Keep letting me know how you do, and if you get the courage, post your times and notes in the comments. There’s a few of you out there, I promise!

Throwdown #4

6 Rounds

Run 100m

3 Pull-Ups

6 Push-Ups

9 Air Squats

3 Pull-Ups

6 Push-Ups

9 Air Squats

Rest 60-90 seconds between rounds

Goal is to keep all 6 round times nearly identical!


Overall Strategy- Today’s strategy for “Murph” will be geared towards helping athletes pace the workout more effectively. After running a short 100m distance, complete two rounds of 3 Pull-Ups, 6 Push-Ups, and 9 Air Squats. After one round is complete, rest between 60-90 seconds, and repeat. Complete for a total of six rounds of work. The goal is to complete all round with steady effort and nearly identical times.

Runs– You’ll only be running 100m each round, that’s pretty short! Keep the runs steady, and as soon as you get back in the gym start on your pull-ups right away.

Pull-Ups– Only three reps at a time. That means many of us will be going unbroken the entire time here. As long is it’s not going to destroy your grip or tear your hands, hang on and keep moving.

Push-Ups– It might be tempting to try and complete the six reps unbroken, but as I’ve said every week of the throwdown, few people will be able to maintain that throughout the full Murph. Break it down four and two, or three and three with really short rest, and keep that pacing going throughout all six rounds.

Air Squats– Remember, there are 300 air squats in Murph. Just because there’s “only” 18 reps per round, doesn’t mean you should sprint them. Find a comfortable pace and stick with it through short rests and steady breathing.

Also, if you plan on wearing a weight vest while completing Murph, this is a great workout to break it out and start getting more comfortable wearing it before Memorial Day!

Four weeks of Murph prep in the books. Are you feeling more confident? I sure hope so! Give this one a shot, and let me know how it goes!!

  1. Miloca says:

    I forgot to the resting seconds between rounds, but I walked slowly from one station tithe other… 16:41. And the best, I did 3 straight pull-ups., one by one….

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