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Mini trampoline in front of tv
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I try to stay in 40-45 mins for 10K range, depending on how I feel that day, but if you're just starting, take it eeeeaasy. You wouldn't believe how easily you can hurt yourself if you're not careful enough with running. You can switch running up with bike sessions - less stress on the joints.
Good luck!
This is more of an advanced workout and if you just start off trying to do this without any preconditioning you will be in a world of hurt. I know of a fitness blogger who did Murph once a week for a year in addition to other training and he is a total badass. You'll be better off by attempting workouts in the 10 - 15 minute range to begin with and work your way up from there until you can do something like this.
In the Crossfit circles Murph is considered a rite of passage. Think - People who work out and suffer for fun do this workout for bragging rights. Its so hardcore that at the Crossfit Games its a stand alone workout...that in and of itself is a testament to how grueling it can be.
I run an mx training site that will make life super easy for you!
Anyway, all of the suggestions have merit. But personally the biggest bang for the buck is rowing because it works the forearms *and* a good cardio workout at the same time. I try to row 2-3x a week. If only twice I do 7K (2K warmup and 5K for time). If I am able to get 3 in, I will either do an HIT session (full out for short period, rest for incomplete recovery for a shorter period, i.e., 1 min on, 30 sec off for 8x after a 2K warmup), or a 10K row at a slower pace than my 5Ks.
Personally, unless you have a solid base and are working up to compete at Loretta's or something, it's not super critical your pace, as long as you are "working" (i.e., not killing yourself, but not an easy row either), except for HIT in which case you should be trying to kill yourself for those short periods of "on." You will still have quick improvement in your fitness at the track.
I listen to my body and work in a body weight strength and jump rope circuit in the off-row days, unless my body says "rest."
https://youtu.be/AAo8Xmo34Js
The fact that you considered using weight on the squats means your a beast bro! I suck at pullups but I want to try Murph with Ring Rows honestly just to say I did it. I do have a friend who is a good rider (a few top 10s at Lorettas in Vet Classes, and qualified for Southwick in the 450 class in 2004) and he's said his best time @ Murph was 36 minutes.
Like you I was doing Crossfit before it was Crossfit. I loved pushing myself to the redline, I guess that's why I love motocross so much because it forces you to find that line and push past it. My workouts were always timed and I was always competing with myself to get better.
A lot of people (myself included...) starts running too fast and too far. Sounds like a great plan because you will reach your goals in no-time, right?
Well no, the only thing that will happen is that you will start suffering from periostitis.
What happens next is that you will need to stop running aaaaand probably hit up McDonalds to cure the pain.
Bottom line is: Start slow!
and smoke some innocent meth before your moto
I'll maintain my 3-4 hrs mountain biking and look to start hitting the track every weekend doing the 3-20 minute motos idea.
Then, when I can, hit the gym with some basic weights and dry hump the rowing machine a little.
Still reading all the replies in greater depth and will get things fine tuned.
I'll work in some of the specific workouts mentioned as well.
Nutrition is another thing... will get into that shortly.
Pit Row
I am actually a CPT and strength coach, and wouldn't mind giving you some free diet and exercise tips if you message me. All this high fat, low carb, high bro-tein, crossfit stuff will cost you in the long run. Sure it looks good on the outside, but long-term no good. There is a superior way of eating for fat loss, muscle preservation, health, and longevity based on decades of research, not "the latest scientific study."
Don't neglect mobility, it's everything. Spend some time rolling out myofascial knots, stretching them out after whenever you can. You can get a great workout doing yoga while working on mobility. Workout smart, and be fresh when it's time to ride. Get a trainer if you can afford it, take the guesswork out. Good luck.
Thanks!
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