- 1 mile run
- 100 pull-ups
- 200 push-ups
- 300 squats
- 1 mile run
The workout must start and end with a one-mile run, but the pull-ups, push-ups, and squats can be broken up and done in whichever order you choose.
The usual strategy is to do 20 rounds of Cindy -- 5 pull-ups, 10 push-ups, and 15 squats -- but I decided to take another approach today. I inserted some squats between the pull-ups and push-ups to give my arms a breather, and also told myself I'd pop up and do more squats once my push-ups began to fail (rather than waste time struggling to eke out singles).
Did it work? Sort of. It felt good to keep moving, and it helped stave off the frustration that comes with trying (and failing) to string together a few push-ups. On the other hand, all the transitions between movements were a huge time-suck.
Result: 41:20 as RXed. Or was it 42:10? Either way, my time was several minutes slower than my last go at Memorial Day Murph, which is disappointing.
Still, this workout is one of my all-time favorites -- especially given that it's one that everyone at the gym can experience together.
(Note: I may be singing an entirely different tune when I wake up tomorrow and find myself unable to move.)