Search the Community

The challenge is very simple. Complete all these reps within a month. Some variations are allowed like for pull-ups, Australian pull-ups or bent-over rows are allowed. Currently 25% done with all reps except for distance. Additionally to that is to complete 100d of coding.

This is a continuation of my last challenge, located here. Essentially, I'm training for an event on Memorial Day called the Murph. It's described more below. Other than that, I'm in the middle of the off-season for CrossFit. I would like to address deficiencies that I have identified in my training. Goals are: 1. The Murph: The Murph is an annual American CrossFit tradition that takes place on Memorial Day (May 27). It involves the following: Part 1: run 1 mile Part 2: (partitioned any way you like) 100 pull-ups 200 push-ups 300 air squats Part 3: run 1 mile To make things more interesting, the Murph should be performed in combat boots, and while wearing a 20 lb vest. While I don't own combat boots, I have done the event in a vest in both 2017 and 2018. This isn't really a competition, but it does require a bit of prep work. (100 pull ups in a vest, anyone? Ugh). I will spend some time training for this. 2. Handstand Work: My open score last March really suffered due to the fact that I couldn't do a single strict handstand push-up. In the last challenge, I finally nailed my first one. But I still have a long way to go. I resolve to keep working on them, at least one day a week, plus several days of accessory shoulder work. 3. Front Squats: My front squats are also pretty much garbage. It's really holding back my ability to clean heavy. In addition to the shoulder work above, I'd like to get stronger quads. Once the Murph is over, add 2-3 days per week of front squats. In addition, supplement this with pistol squats and lunges.

LOADED CARRIES: 4 events with extra weight [x] Murph RX [x] GORUCK Tough [x] Lift Up Autism [ ] SLEEP: Bed before 2300. Track sleep with Sleep Cycle App. READ: Read all required schoolwork by Saturday. Finish reading The Hybrid Athlete.

I did this crossfit WOD last year for the first time. Since then between my xfit classes and NF challenges I'm getting stronger so I decided to set a goal for myself to improve my time and/or performance this year. It's just around the corner now so for this challenge leading up to Memorial Day I'll be working on the four components. Exercise: +2xp per practice 1. Run continue 3x C25K training. I'm starting over at the beginning but working on more challenging terrain. 2. Pull Ups 3x weekly practice. assisted rep (jump up). 3. Push Ups 3x weekly practice. elevated. using darebee push up challenge. 4. Air Squats 3x weekly practice. using darebee squat challenge. Diet log meals daily into myfitnesspal. keep protein around 100. watch the carbs. Life: +2 per practice do something fun (be social and/or work in art journal)

I will make this look pretty later... 1. Push daily push up practice. follow darebee 50 push up challenge workout. 2. Pull daily pull up practice. using schedule from this article to set up my workout. 3. Pace start running on different terrain to get ready for first 5k. using darebee 8 weeks to 5k for daily workout. My long term goal is to improve my performance/time for the Memorial Day MURPH. These three workouts should help me with all the parts (the run challenge includes squats on the off days). Also want to do daily journaling. more on that later. must head to yoga...

“She realized that no one else’s version of perfect would ever be right for her. So she made her own. It fit her beautifully. It moved in all the right places. There was room for light, and space to grow, and lots of open spaces for opportunities and spontaneity and little gifts that only she would recognize.†– M. H. Clarke Challenge Quests Room for light: read the bible or some other faith based book. 10mins daily. 1xp per practice Space to grow: C25K weeks 5-8. 5xp per week. Open spaces for opportunities: darebee daily dare. 1xp per dare. Open spaces for spontaneity: weekly playtime - doodling, puzzling, make something w/art supplies.15+ mins. 5xp per playtime. Little gifts: try a new recipe weekly or if I'm eating out try something new I've never had before! 5xp per gift. in terms of preparing myself for the memorial day MURPH (which is my long term goal), this month I am focusing on the run.

Getting ready for Memorial Day 2016 Hello! New to Rangers but not a newbie. I've been with the Assassins for several challenges. I thought I'd switch things up for the new year and try the Rangers in order to prepare myself for the Memorial Day MURPH. Last year I did the MURPH for the first time modified. I did ring rows instead of pull ups, box push ups (24"), and "wogged" the mile runs (my squats were RXd!!). It's been a year, I'm getting stronger all the time, so while I'm not ready for the body armor I am ready for banded pull ups, a lower box for push ups and to run the run. I have sort of a phased out plan in my mind that I'll roll out over the next 5 months but here's my base plan to get started: Prep for MURPH Challenge Fitness Quests 1. add 1x weekly run to my exercise routine (5 pts per run/20 total) This run is outside of whatever running I do at xfit. Plan to use c25k program to build endurance. 2. add 1x weekly CINDY to exercise routine (5 pts per CINDY/20 total) CINDY will happen outdoors at whatever park works into my schedule. Plan to be doing pull ups with a super stretchy band which is in the back of my car at all times and using park bench for the push ups. Diet Quest 3. return the 7 pounds I got for Christmas (3 pts per pounds lost/21 total) Joining the husband unit in his Dry January challenge should help as well as logging my meals on MFP to keep track of my carbs (@70g daily). Level Up Life Quests 4. practicar mi español! (1 pt per practice/20 total) I'm taking a beginner spanish class 2x weekly starting January 4th. Practicing spanish on the class days won't be a problem, it's on the other days of the week where I'll need to step it up. The goal here is to practice 15-30 minutes on those non-class days (5 days each week) para aumentar mi confianza de hablar español. 5. get to know the Rangers (5 points per mini-challenge completed/20 total) Jump in and join in on the Ranger mini-challenges. I really enjoyed the Assassin mini-challenges not just because they often complimented my challenge goals but because I got to meet so many cool people. Looking forward to a similar experience with the Rangers! So there it is! Hope my goals are Rangerly enough for a former Assassin For those of you meeting me for the first time I'm a 47yo SAHM living in beautiful Washington State with the husband unit of 21 years and our three boy children (16 yo twins + 12 yo singleton). For old friends, thanks for finding me and cheering me on!

it's a bizarre double post. argh!! see real challenge here.

17 years ago a boy did his first set of pullups. He hung up a makeshift pullup bar in the house three years later, and he hasn't stopped since. Bodyweight exercises has always been a man's area of specialization. Whether it stems from natural causes (possessing a naturally high relative strength ratio), or years of practice (resulting from lack of athleticism and social skills that led to a lot of time spent doing pushups and Hindu squats), one will never know. But after addressing specific weaknesses, a man decides to come back to his roots. The League of Shadows could be where one truly belongs. THE QUEST A man names three goals. Way of the Flame: Agility. Mobility. Movement. A man must be able to maneuver oneself over, under, and through anything. Master the simple movements and move your body well. The goals are: 200 backflips, 10 total minutes in the flag, and body armor training at least twice a week in preparation for Memorial Day. (DEX +3, STR +1) The Body is an Anvil: Body composition and weight is a large component of relative strength. After a huge surplus the last few weeks, a man shall be performing a cut. The goal is to log one's calorie intake every day, and drop down to 140 lbs. by week 6. (DEX +2, CON +1, CHA +1) Cleansing Fire: A depressed assassin is pretty much just an emo kid: a useless, self-pitying loner wearing black. One of the strategies a man's therapist made him do to ward off depression was establish a routine of personal hygiene. The goal is to shower and brush one's teeth every day for 42 days. Besides, a lingering man-smell makes one easily detectable. (CON +4, CHA +1) And one will always try to wear black when training. SIDE QUEST Latino Heat: Complete 10 remaining modules of the Pimsleur Spanish Beginner Course, and start Duolingo. (WIS +2) THE MOTIVATION All men must die.