I love it because you don't need equipment to do it, just time and a lot of heart. I do it a lot while I am travelling cause it can be done just about anywhere. Last summer, while in Utah, Ash W. and I took her kids to the park and she and I did it there. Today, my fav CrossFit gym had this workout scheduled, so I decided I would quasi join along and do it on my own.
It's really easy for endurance runners to get used to the idea that running a lot of miles is the only way to get a killer workout. Trust me - it is not true and this baby changes your mind. EVERY time I do it I wonder how I am ever going to make it through 1 MILE after trying my darnedest to get 300 squats out. I love it.
In this order:
Run 1 mile
100 pull-ups
200 push-ups
300 squats
Run 1 mile
It took me 48:34. I bet you could beat me.... you should try.
And then you should try to take a picture of your feet at all angles... I bet you can't. I had to text this picture to Ben cause I thought I was so cool.
If you do decide to try... I must remind you to be smart. If you are not familiar with the movements or you don't do them often please don't try to bust out 100 pull ups and 300 squats.... I want you to be able to walk this week. My recommendation would be to cut each movement in half or thirds. I promise you will still feel some serious burn.
{Side note: I have obviously lost my mind since I have no problem about taking sweaty weird pictures of myself at a public gym where people are staring. Yep, I am THAT girl. I think I am kind of hilarious actually. It is really hard to take a picture of yourself squatting. This was re-take 4 million AFTER my workout. My legs were toast and I was laughing out loud at myself. And I wonder why no one wants to be my friend :-)}
Also, here are some options to modify some of the movements since I know you all just looked at 100 pull-ups and thought,"I agree, she has lost her mind!"
Push-ups - If you can't stay on your toes, keep you body in a straight line and hit your chest to the ground on every rep then try a push-ups on your knees or at an incline (good explanations here).
Squats - There really is no modification for squats. Please do make sure you are in proper form (explanation here), if it's too much then cut the reps.
If you still have questions, call me, email me, or leave me a comment, I would love to help! I love this workout and get excited to share my favorites, but please please don't try anything without proper form. Remember - quality over quantity - don't sacrifice good form for high numbers.
Now if you will excuse me, I have a much needed date with my foam roller.
9 comments:
umm... seriously? I would DIE!
but... if you come visit Utah, can we please work out together? :) promise I'm not a stalker!
YOU ARE CRAZY!!!!
So I'm a spinner. If I wanted to do time on the bike in place of the one mile, how much time would you recommend. The bike I have at my house has no mile counter. Thanks for thr jump pull up link. I can't seem to do one pull up but did 50 jump pulls this morning, along with 200 squats and 100 push ups.
Ashley - OF COURSE we can work out together!! I will let you know when I am there!
Christie- YAY!!! You're awesome!! I am so exciting that you gave the workout a try and really glad that you liked the jumping pull ups. Those are some of my favorites because they really get your heart pumping and give you a good cardio burn while also working your muscles. It's a fun way to switch things up!
As far as the spinning vs running. The general rule is that biking has a 4:1 ratio with running. Likely you would bike one mile in 2 to 3 mins at a high intensity. If you were doing the work out as prescribed I would spin 4 miles or for 8-12 mins instead of doing each run. If that seems a little crazy after all the squats and other work I would cut it in half.
Let me know what you think!!
OH MY GOSH! This workout sounds absolutely ridiculous...and I'm totally trying it this weekend. But, I'm definitely going to cut it into thirds...I'll still run miles front and back, but definitely modify the pull-ups/push-ups/squats.
What were your mile times, just out of curiosity?
CUTE pics...I love that you posed a pic of yourself squatting!
if your in good shape how long should it take to run a mile?
Amy - Yay! I am so glad you are going to try it!! Let me know how it goes!! It took me 7:28 to run my first mile and 8:35 to run my second mile. My legs we screaming on that second mile!
Christie - That is really hard to gage because I know so many people that are in good shape whose one mile times vary from 6-9 mins. For me, if I am just running one mile I will run it anywhere from 7 - 8:30. If I know I am running more that that I will pace my miles around 8 - 9. My fastest 5k time is 23 mins which is about 7:42 min miles and I was pushing it. I know a lot of awesome athletes who are faster and slower than me, it's just so hard to gage what it should be.
Just reading this post made me break out in a sweat. ;o) You're inspirational!
WOW girl
Thanks for the inspiration....I may try this!
love the animal print comment by the way. I thought you were going to say something about the cheetah skirt i wore almost everyday! lol
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