Posts Tagged ‘Run’

The third week of “Smashby’s Weekly Throwdown” is ready to go! It’s been so fun receiving messages from people who are participating in these weekly challenges. 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 #3

Run 800m

20 Pull-Ups

30 Push-Ups

40 Air Squats

Run 800m

Focus/Modifications/Progressions:

Overall Strategy- Today’s pacing strategy for “Murph” will be geared towards helping those who are considering completing the workout straight through. That means they’ll run a mile, complete 100 pull-ups, then 200 push-ups, then 300 air squats, then another mile run. In that order. It’s a completely different beast to do it this way, so I encourage anyone completing my challenge this week to imagine needing to complete all reps, not just to blast through it unbroken. 

Runs– The workout has athletes running one mile total, half of the distance to be run during the full workout. I’m challenging each of you to try and run your 800’s in the exact same time! That means pacing the first run more than you need to, then pushing to match your time on the second one to complete the workout.

Pull-Ups– While there are a lot of people who can do 20 pull-ups in a row, fewer people would hit sets of 20 out of the gate on their way to 100. Pace it as if you had that much volume to complete. Smaller sets, short rest, continue.

Push-Ups– Most athletes complete sets of 3-5 reps at a time for push-ups during Murph. If you had to do 200 in a row before moving on, most people would most certainly stick with a similar rep range. Chest, hips, and quads, hit the ground at the same time. Be sure to lock out every rep before dropping to rest!

Air Squats– Imagine having to do 300 of these! I think quick sets of 10 reps or so, with a short rest before repeating, should keep you moving enough and ready to take off on that second run.

This will be the third week of getting ready for one of the most commonly performed workouts in all of CrossFit. I hope some of you are already feeling a bit more confident with different strategies for pacing and your chosen rep scheme.

Let me know how it goes!!

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The first few weeks of my Weekly Throwdown is in the books, so it’s time for challenge number two! We’re still working to practice different pacing strategies for “Murph” at the end of next month, so keep that in mind.

Last week we worked on the 3/6/9 pacing breakdown. This week, we’re going to do what I view as the most common way of breaking down reps; 5 pull-ups, 10 push-ups, 15 air squats.

Throwdown #2

4 Rounds

200m Run

5 Pull-Ups

10 Push-Ups

15 Air Squats

Focus/Modifications/Progressions:

Overall Strategy- In Murph, there is only a mile run at the beginning of the workout, and another one at the end. For today’s workout, your goal is to try and get a little bit faster for each one of your four rounds. Too often during Murph, athletes run a blazing fast first mile and then a significantly slower second one. By pacing today’s short workout, the goal is to focus on being able to control your speed and effort in hopes to still have some gas left in the tank for the end!

Runs– The distance is short, so there will be some effective pacing required to not go too hard on round one! Try to get faster each round!It doesn’t end with run, so feel free to really push that final 200m run!

Pull-Ups– Kipping and butterfly pull-ups may be performed today, but remember, we want to get faster each round.

Push-Ups– No hand-release push-ups required this week, but make sure your chest, hips, and quads STILL touch the ground, AND that you lock out all the way. Since most people can’t do sets of 10 throughout the entire Murph workout, my advice is to break up these reps how you’d plan to do it on game day. Most people try 4/3/3 or 3/3/2/2, with really short rests between each small set.

Air Squats– Chest up, crease of your hip below the top of your knee! We all know how to squat, just because we’re not holding a weight in our hand today doesn’t mean we don’t need to start practicing actual full range of motion.

I will be very impressed if athletes can actually get faster each round. My main advice for getting after it is to intentionally hold back on both the run AND reps for the first round. On the last round, get after it and push both. Last round should feel like a sprint from start to finish.

Let me know how it goes!!

NEW SEGMENT ALERT!

To strengthen our community of readers, I’m going to try and post a challenge or workout that we can do together most weeks. They’ll be fairly fast and shouldn’t negatively impact any specific program you’re following!

Each week will have a different focus and “WHY are we doing this” aspect, and can be done any time from Monday through Sunday of that week. All I ask, is that you share your results here and comment on how it went!

The first few weeks of my Weekly Throwdown will be in preparation for a workout thousands of CrossFit athletes do around the world each year on Memorial Day: “Murph

Too often at the end of May people realize they haven’t devoted enough time to improving their running or their strength for the pull-ups, push-ups, and air squats that make up the workout.

Since you’re allowed to partition your reps any way you’d like in that workout, today’s variation is going to include the 3/6/9 break down, and will focus on strict and slower movements.

Throwdown #1

400m Run

5 Rounds of 3 Strict Pull-Ups, 6 Hand-Release Push-Ups, 9 Goblet Squats

400m Run

Focus/Modifications/Progressions:

Runs– Push the runs. Today’s workout includes slower movements by design. Since you’ll be standing around a little more than on a typical Murph, you’ll have plenty of time to recover before the next run. Run your first 400m at about 85/90% effort (faster than Murph pace), then try to match or beat it the second time!

Strict Pull-Ups– Make these the most challenging version of “chin-over” pull-ups you can do. Unassisted reps? Great! Pause and the bottom and don’t swing. Need a little kip to get that chin over? Use it! Can’t quite get your chin over yet? Although it’s not my favorite substitution, you can also use a band. But only if it only gives you that “little extra” push to get your chin over. If you’re needing to attach multiple or really strong bands, I always prefer a good strict ring row to build strength. These reps do not need to be unbroken, so feel free to break them up!

Hand-Release Push-Ups– My favorite version of push-up to ensure that an athlete’s chest actually touches the ground! If you’re doing push-ups from your toes, tell yourself not to let your knees touch the ground at all during the rep. At the end of each rep, come to a complete pause before beginning the next rep.

Goblet Squats– Holding a kettlebell, perform a set of 9 unbroken goblet squats. The goal with these is to ensure the chest is kept high at the bottom of each rep, and that the athlete stands all the way up at the top of every rep. It’s really easy to “shorten” range of motion in a workout like Murph, try to avoid that today!

This workout isn’t designed to be incredibly challenging. View it as a cardio component, focused skill and strength work, then a cardio piece to finish up. If you decide to tackle it, leave your time and some notes in the comments section.

If you know me, you know that I love beer. I also kind of like fitness. Many years ago, some genius came up with the idea to combine these two areas of interest for so many: Running and Beer!

This lead to the invention of one of the most important sporting events of all-time: THE BEER MILE!!! The Beer Mile website features the OFFICIAL RULES for the race, but let me explain it to you in the simplest of terms:

Drink a beer. Run 400m. Repeat 3 more times. Celebrate. (For a total of 4 beers, and a mile of running)

Corey Bellemore is a freak, and broke the World Record for this event yet again last year with a time of 4:33.6!! He drank FOUR beers and ran an entire mile in the time that is faster than most humans can fathom ever running a mile by itself. Bravo, sir, and thank you for inspiring others to step up their game!!

I’ve run this event a few times, and in the interest of striving to be “Better Than Yesterday,” I will aim to improve my Personal Best in 2018 yet again. (My current PR is 7:16, for those keeping track at home)

For those of you who read that the World Record is 4:33.6 and said, “That’s impossible,” check out the video below. Insane! Corey, if you want to come out to Colorado and train with me for a few days, we’ve got a spare bedroom in the house. Let me know!