06/02/2016 The Fast and the Furious

 

Memorial Day Murph is a family affair at CFS. Brian and his son celebrate our fallen heroes.

Memorial Day Murph is a family affair at CFS. Brian and his son celebrate our fallen heroes.

WOD:

Benchmark Workout

The Fast and the Furious
15 Burpees
400m Run
15 Pullups
3 Rounds

Everyone remember this one from January!?  Hopefully you wrote down your time somewhere!

We love this workout for it’s simplicity and accessibility to the majority of our clients. Meaning, it is one of the Benchmark Workouts that a lot of people will be able to do as Rxd or even Beyond Rxd.

For those repeating the workout, depending how close they are to the next ‘level’, decide which version you want to perform. For example, if you performed the Rxd Category and you got well over 12min, then scale a little, or vice versa, if you got well under 12min, then step it up to the Beyond Rxd Category.

Beyond Rxd + Rxd: The goal is to try do everything as unbroken as possible. Hence the name! For those people on the cusp of being able to do big Pullup sets, break them up into smaller sets and have less rest. This will help you mentally be able to get over the hurdle of having 15-20 per set. If you are in this situation, you will need to go fast on the other parts of the workout to make up for time lost in the Pullups.

Fitness: This is a great Benchmark workout for everyone, but especially newer people. You can easily perform the movements and the volume is such that the next time you perform this workout, you will CRUSH your original time, which is always fun to see!

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