I need a 1000 rep workout...

corey4

corey4

Sergeant
Full Member
Minuteman
Feb 11, 2012
1,432
484
pittsburgh pa
#1
i know this belongs in the "Physical Fitness" sub forum, but that forum doesn't seem to get much traction anymore since we moved to the "filter" tab selection thingy a few years ago...

I am looking to get into state law enforcement with the PA Game Commission in my mid 40s. I passed the civil service exam, passed my PT test and am now in my 3 month long background check. I had my in home background check interview the other day and it went pretty well. The school is almost a year long and since I am older, I asked how strenuous is the PT everyday. I have lived a pretty eventful life and have tons of injuries and quite a few were life changing that just will not go away. One of the officers mentioned that they smoke you the first day there with a 1000 rep workout and I think he said a 5 mile run...maybe it was 5K run. They continue to smoke you the whole first week to weed out the unprepared students. If I make it thru the entire process, I have until March 1st 2025 (my own mental goal, not sure of the exact date) to be ready, the school starts sometime in March 2025. I will have literally just turned 45 in February. I am in ok shape for 44, definitely way better than 90% of the dudes my age. I don't have a gut, my abs are starting to show again, I'm getting back some muscle tone, I quit drinking 7 months ago (had nothing to do with this new possible career field), I quit smoking 7 years ago. I am 5'-10" 192lbs but everyone thinks I weigh sub 180...I don't know why. Maybe because I carry my weight in my legs (I have always had pretty thick legs). I was 220 with a gut before I quit drinking and would like to get back to 180 when i graduated high school when I had good muscle and no fat. I do realize I have lost A LOT of muscle mass and will probably retain some belly fat.

I am looking for some exercise suggestions to help me prepare. My running goal is 6 miles, I am up to 2 trying to keep my heart rate low at a pace of 10min/mile. My PT test was a pace of 8min/mile so I do know I can run faster. I can run/walk 3 miles. I do know he said it is 10 exercises of 100 reps each. He said, "The usual; push ups, sit ups, squats, mountain climbers, burpees and then a run". I asked for him to elaborate a bit more on the other exercises and he just said high rep body weight exercises. Other than the 5 I listed, what am i missing? Pull ups...those are gonna be killer. My shoulders are fucked with a capital FUCKED. I separated my left shoulder 4 times and my right 3 times. I tore my ACL in my right knee twice, had it repaired once and tore it again but didn't have it repaired the 2nd time, and had back surgery in 2013 when i was 33.

I tired looking for a standard test, but everything seems to be all over the place.

So far:
push ups
sit ups
burpees
mtn climbers
squats

Thank you!
 
#3
Ah you said game commission so I am thinking game warden? Not seals? Tell them you identify as a fat woman. In this age of dei hiring standards in all groups have dropped to zero. I saw a video about fatties in basic riding bikes for pt runs.
 
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#4
I’d add lunges, tricep dips, box jumps or step ups, pull-ups/ring rows and planks. Pick 5 movements and accumulate 1000 reps. Add in a run/runs to break it up. The Murph workout is another good option. I know pull-ups are tough on the shoulders but are a staple of any body weight PT test or exercise program. I’ve had a couple rotator cuff and labrum surgeries and I can tell you the best thing I’ve done to help my shoulders are dead hangs from a bar and stabilizing exercises. Waiters carry and Turkish getups to name a couple. Good luck to you man!

Edit: I’d also think just rucking would be a part of this right? Thats literally part of the job.
 
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#5
1721582127291.gif


Do this 1,000 times and hopefully you’ll forget that you wanted to trade your dignity and self respect for a badge and a gun to serve and protect the state. After the first set of 1000 you still want to work against the American people, do another set.
 
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#6
I went through a state police academy 23 years ago. Still on the job, and a few years older than you. I’d guess its not even in the ballpark of what he’s describing. Id also guess if you showed up 100 lbs heavier than you are now and did 10% of the workout everyday, you’d merely get a shitty PT score and be the target of
your instructors. They’re not gonna give you the boot. Do prepare though. The frequency of the workouts is probably your biggest obstacle, for a lot of people it just beats them up.
 
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#7
At 56 I am in shape and right around 15% BF at 203#. Things I have come to prioritize: a diet that is primarily protein, daily intermittent and occasional 72 hour fasting (3 - 6 times a year) / stretching & a lacrosse ball in the hot tub / sleep / sets of 8 - 10 x 6 for lifts / running 15 - 20 per week - pretty much in this order. IMHO - weight lifting (power lifting exercises) performed with say 70% - 75% of 1 rep max, done 8 - 10 reps x 6 sets functions both as an aerobic exercise, and a protector of the joints involved by strengthening. I am also not a fan of belts, grips, or any other helper. Some chalk is all I want for DLs.

Long way around to saying calisthenics have a place - but particularly as we age - strength has to be a big part of the equation as that is what we are really loosing as we age.

Best of luck in all.

ps - I note you have shoulder problems.....Alan Thrall's video here - has made a HUGE difference for my shoulders.
 
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#8
corey4 said:
i know this belongs in the "Physical Fitness" sub forum, but that forum doesn't seem to get much traction anymore since we moved to the "filter" tab selection thingy a few years ago...

I am looking to get into state law enforcement with the PA Game Commission in my mid 40s. I passed the civil service exam, passed my PT test and am now in my 3 month long background check. I had my in home background check interview the other day and it went pretty well. The school is almost a year long and since I am older, I asked how strenuous is the PT everyday. I have lived a pretty eventful life and have tons of injuries and quite a few were life changing that just will not go away. One of the officers mentioned that they smoke you the first day there with a 1000 rep workout and I think he said a 5 mile run...maybe it was 5K run. They continue to smoke you the whole first week to weed out the unprepared students. If I make it thru the entire process, I have until March 1st 2025 (my own mental goal, not sure of the exact date) to be ready, the school starts sometime in March 2025. I will have literally just turned 45 in February. I am in ok shape for 44, definitely way better than 90% of the dudes my age. I don't have a gut, my abs are starting to show again, I'm getting back some muscle tone, I quit drinking 7 months ago (had nothing to do with this new possible career field), I quit smoking 7 years ago. I am 5'-10" 192lbs but everyone thinks I weigh sub 180...I don't know why. Maybe because I carry my weight in my legs (I have always had pretty thick legs). I was 220 with a gut before I quit drinking and would like to get back to 180 when i graduated high school when I had good muscle and no fat. I do realize I have lost A LOT of muscle mass and will probably retain some belly fat.

I am looking for some exercise suggestions to help me prepare. My running goal is 6 miles, I am up to 2 trying to keep my heart rate low at a pace of 10min/mile. My PT test was a pace of 8min/mile so I do know I can run faster. I can run/walk 3 miles. I do know he said it is 10 exercises of 100 reps each. He said, "The usual; push ups, sit ups, squats, mountain climbers, burpees and then a run". I asked for him to elaborate a bit more on the other exercises and he just said high rep body weight exercises. Other than the 5 I listed, what am i missing? Pull ups...those are gonna be killer. My shoulders are fucked with a capital FUCKED. I separated my left shoulder 4 times and my right 3 times. I tore my ACL in my right knee twice, had it repaired once and tore it again but didn't have it repaired the 2nd time, and had back surgery in 2013 when i was 33.

I tired looking for a standard test, but everything seems to be all over the place.

So far:
push ups
sit ups
burpees
mtn climbers
squats

Thank you!
Click to expand...
Put on porn movie. Jack off 20 times! More workout advice later👍
 
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#9
corey4 said:
i know this belongs in the "Physical Fitness" sub forum, but that forum doesn't seem to get much traction anymore since we moved to the "filter" tab selection thingy a few years ago...

I am looking to get into state law enforcement with the PA Game Commission in my mid 40s. I passed the civil service exam, passed my PT test and am now in my 3 month long background check. I had my in home background check interview the other day and it went pretty well. The school is almost a year long and since I am older, I asked how strenuous is the PT everyday. I have lived a pretty eventful life and have tons of injuries and quite a few were life changing that just will not go away. One of the officers mentioned that they smoke you the first day there with a 1000 rep workout and I think he said a 5 mile run...maybe it was 5K run. They continue to smoke you the whole first week to weed out the unprepared students. If I make it thru the entire process, I have until March 1st 2025 (my own mental goal, not sure of the exact date) to be ready, the school starts sometime in March 2025. I will have literally just turned 45 in February. I am in ok shape for 44, definitely way better than 90% of the dudes my age. I don't have a gut, my abs are starting to show again, I'm getting back some muscle tone, I quit drinking 7 months ago (had nothing to do with this new possible career field), I quit smoking 7 years ago. I am 5'-10" 192lbs but everyone thinks I weigh sub 180...I don't know why. Maybe because I carry my weight in my legs (I have always had pretty thick legs). I was 220 with a gut before I quit drinking and would like to get back to 180 when i graduated high school when I had good muscle and no fat. I do realize I have lost A LOT of muscle mass and will probably retain some belly fat.

I am looking for some exercise suggestions to help me prepare. My running goal is 6 miles, I am up to 2 trying to keep my heart rate low at a pace of 10min/mile. My PT test was a pace of 8min/mile so I do know I can run faster. I can run/walk 3 miles. I do know he said it is 10 exercises of 100 reps each. He said, "The usual; push ups, sit ups, squats, mountain climbers, burpees and then a run". I asked for him to elaborate a bit more on the other exercises and he just said high rep body weight exercises. Other than the 5 I listed, what am i missing? Pull ups...those are gonna be killer. My shoulders are fucked with a capital FUCKED. I separated my left shoulder 4 times and my right 3 times. I tore my ACL in my right knee twice, had it repaired once and tore it again but didn't have it repaired the 2nd time, and had back surgery in 2013 when i was 33.

I tired looking for a standard test, but everything seems to be all over the place.

So far:
push ups
sit ups
burpees
mtn climbers
squats

Thank you!
Click to expand...
Get a kettlebell and go to it, one tool and a beast of a workout. Swings,cleans,presses, squats and the real MF'r for long cycle the Snatch, I have used them for many years and they will make you wicked strong and killer endurance without the bulk.
 
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#11
Come on up to the western slope of Colorado.
Bring a 50 to 60lb pack and go up to the grand mesa and camp for a few weeks going on 5-10 mile hikes everyday in the lower oxygen at 10,400' elevation on some challenging trails.
You will feel 20 years younger when you get back near sea level.
 
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#12
Ego....all LE have huge egos. Just by stating you are not already a fitness god, you have failed.

I suggest improving your belittlement skills, sitting in the tallest chair in thr room, staring people down, and hanging out with assholes. Youve seen the fatass LE types, so dont worry about that part. You need more ego!

Better yet, find a respectful job not related to govt.
 
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#13
Bullfrog08 said:
Ego....all LE have huge egos. Just by stating you are not already a fitness god, you have failed.

I suggest improving your belittlement skills, sitting in the tallest chair in thr room, staring people down, and hanging out with assholes. Youve seen the fatass LE types, so dont worry about that part. You need more ego!

Better yet, find a respectful job not related to govt.
Click to expand...
Well in all fairness he has the hanging out with assholes part nailed down since he is here.🤣🤣
 
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#15
Only advice I’ll add is take care of your knees and back; shit doesn’t heal as fast as it used to over 40, and very easy to damage joints as you get older.

Run only when you must, and do as much on a treadmill as possible since the belt and platform help absorb a lot of the impact; fast walking, or better yet, swimming is a better aerobic workout anyway. And learn to do the “Indian run” method where you lean forward and strike on the balls of your feet vs. heels. I didn’t really learn how to do that until it was too late…but it really helped me get through PT for the last 5 years of my military career.

I used to run marathons, but can barely walk now from knee and back injuries. Take care of ‘em now.
 
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#17
100pushups, in a row with zero breaks? Haha. 99.5% of the country cannot do that. Seems odd for such a requirement when it seems a lot of members these days seem to be, not exactly the peak of physical fitness icons. I’d bet most people in LE of any sort couldn’t do 100 pushups in a roll. I’d love to be wrong. Throw in some Hindu squats.
 
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#18
@corey4

I am not in the same boat and have a program I use for fitness.

I will PM you so I can get it to you.

It is written up by Mark Allen of Ironman legend status for an everyman fit plan.
Then some tweaking for a specific “thing” after for specialty stuff.

It is not insanely hard (good pace for those of us past 40) and will get you very fit.
 
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#19
SilentStalkr said:
100pushups, in a row with zero breaks? Haha. 99.5% of the country cannot do that. Seems odd for such a requirement when it seems a lot of members these days seem to be, not exactly the peak of physical fitness icons. I’d bet most people in LE of any sort couldn’t do 100 pushups in a roll. I’d love to be wrong. Throw in some Hindu squats.
Click to expand...
I'm not sure if they break it up over a number of sets or not.
 
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#21
91Eunozs said:
And learn to do the “Indian run” method where you lean forward and strike on the balls of your feet vs. heels. I didn’t really learn how to do that until it was too late…but it really helped me get through PT for the last 5 years of my military career.
Click to expand...
The physics behind this are wild. The loads from heel strike v mid foot strike and the long term damage to hips / knees / and backs....heel striking is like coming to a stop and then using your momentum to cam over. Mid foot (for those with excellent posture and coordination) is like a perpetual motion machine, feels effortless. Since I am not a great runner - when it does happen, it is a very cool sensation.

Shoes and offset (heal v toe stack heights) also play a big deal into pain. I switched over to zero drop shoes @ 10 yrs ago (Altra). I learned how to run mid foot strike in Newton Shoes which had a contact patch right where you were to land - it was like mid foot for dummies. Rocker shoes - are a trick to promote mid foot, and are just as devastating long term as heel striking if you consistently land behind the rocker.
 
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#22
IMG_4818.jpeg
IMG_5360.jpeg
IMG_0132.png
Here are a few workouts my buddy has sent me to try. Any of this will get you burning calories and getting fitter through the weeks. Most of this is with light weight or body weight only. The AMRAP = As Many Reps As Possible.

Mix it up, do each of these once a week, mix in some heavier, slower weight lifting, go for runs or swimming is even better since it’s less taxing on the joints. Try to make everyday an active day and you’ll see results in no time.

Don’t waste all that hard work above with a shitty diet. Pay attention to what you’re using for fuel.

It’s always day one, keep your body guessing on the workouts and you’re sure to see results. Tracking workouts and intake keeps You personally accountable IMO, so I always keep track of everything. Good luck.
 
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#25
Workout. Every day. Each day push harder. How to start a 1000 rep workout?

Do 10 reps., then 15, then 20. WHatever you are today...increase it 5% for next week,

Also I need to update my sig as I am now down 150. (Having your digestive system torn out also does wonders).
 
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#26
HGH and some Dball juice . Lots of red meat - cooked 5seconds a side .
Watch some Road House .
Gotta be buff swollen and nasty to protect the kings deer .
I didn’t see the state or vassal if the OP mentioned it but remember in TN game wardens now have to get warrants to trespass/ or spy on people on private property so avoid that state .
 
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#28
pfl338 said:
Get a kettlebell and go to it, one tool and a beast of a workout. Swings,cleans,presses, squats and the real MF'r for long cycle the Snatch, I have used them for many years and they will make you wicked strong and killer endurance without the bulk.
Click to expand...

Recommended exercises/workouts? R
That, or recommended resources for exercises/workouts?

Thanks,
Keith
 
#30
corey4 said:
i know this belongs in the "Physical Fitness" sub forum, but that forum doesn't seem to get much traction anymore since we moved to the "filter" tab selection thingy a few years ago...

I am looking to get into state law enforcement with the PA Game Commission in my mid 40s. I passed the civil service exam, passed my PT test and am now in my 3 month long background check. I had my in home background check interview the other day and it went pretty well. The school is almost a year long and since I am older, I asked how strenuous is the PT everyday. I have lived a pretty eventful life and have tons of injuries and quite a few were life changing that just will not go away. One of the officers mentioned that they smoke you the first day there with a 1000 rep workout and I think he said a 5 mile run...maybe it was 5K run. They continue to smoke you the whole first week to weed out the unprepared students. If I make it thru the entire process, I have until March 1st 2025 (my own mental goal, not sure of the exact date) to be ready, the school starts sometime in March 2025. I will have literally just turned 45 in February. I am in ok shape for 44, definitely way better than 90% of the dudes my age. I don't have a gut, my abs are starting to show again, I'm getting back some muscle tone, I quit drinking 7 months ago (had nothing to do with this new possible career field), I quit smoking 7 years ago. I am 5'-10" 192lbs but everyone thinks I weigh sub 180...I don't know why. Maybe because I carry my weight in my legs (I have always had pretty thick legs). I was 220 with a gut before I quit drinking and would like to get back to 180 when i graduated high school when I had good muscle and no fat. I do realize I have lost A LOT of muscle mass and will probably retain some belly fat.

I am looking for some exercise suggestions to help me prepare. My running goal is 6 miles, I am up to 2 trying to keep my heart rate low at a pace of 10min/mile. My PT test was a pace of 8min/mile so I do know I can run faster. I can run/walk 3 miles. I do know he said it is 10 exercises of 100 reps each. He said, "The usual; push ups, sit ups, squats, mountain climbers, burpees and then a run". I asked for him to elaborate a bit more on the other exercises and he just said high rep body weight exercises. Other than the 5 I listed, what am i missing? Pull ups...those are gonna be killer. My shoulders are fucked with a capital FUCKED. I separated my left shoulder 4 times and my right 3 times. I tore my ACL in my right knee twice, had it repaired once and tore it again but didn't have it repaired the 2nd time, and had back surgery in 2013 when i was 33.

I tired looking for a standard test, but everything seems to be all over the place.

So far:
push ups
sit ups
burpees
mtn climbers
squats

Thank you!
Click to expand...
Do this 2-3 times a week, but add 200-300 sit-ups
MURPH-BLOG.png
 
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#32
Keith E. said:
Recommended exercises/workouts? R
That, or recommended resources for exercises/workouts?

Thanks,
Keith
Click to expand...
I started many years ago when they were first introduced in the USA by Pavel. Youtube has some great instructional videos, especially Wild man Athletics and Lebe Stark. I learned everything Hard Style (Pavel was ex Rusky military) the newer style work outs are all functional strength movements.
The kettlebell will make you wicked strong, very core oriented. I am 60 and can do double 32kg (144lbs) snatches and most of my workouts move a minimum of 14000 lbs in roughly 45 min. Start slow and learn proper form. a 16KG kettle bell using a long cycle routine will wear you smooth the F out in 20min. They work strength and endurance simultaneously. Have fun and enjoy!
 
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#33
Best friend just went through the academy for WA sheriff. He's my age (39) we ment at our first duty station in 07'. I'm in way better shape then him. I lift 5 days a week and watch my diet. He only runs when he knows he has too Doesn't watch his diet and is over weight for his height.

He made it. Did exemplary actually. I knew he had the tactics and people skills. Was worried about the fitness.

If it's anything like that your fine. They try to mimic a basic training environment. Break you down and build you up.

It's just like any institutional school. Don't say you quit and don't stop. Even if you can't push anymore, keep trying.

Your "buddy" cop friend, is trying to scare you. Your gonna laugh and be sad when you see all those participating in your boot camp if it's anything like my friends. I saw pictures of those that made it. I mean good on them for serving their community, but fuck, do some cardio.
 
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#36
04/16/1984 I entered the Academy. They will work you hard, very hard, but the idea is to get you into shape and give you every opportunity to succeed. They do not want you to fail. But they will push and push hard. The first few weeks is mostly mental and manufactured stress. They want to identify those who cannot handle extremely stressful situations. PT, class work, even meal breaks will be stressful. Be Mr. Low Profile and know they are messing with your mind on purpose. It's all planned to identify those who can and cannot handle stress. Good luck to you.
 
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#37
TheBigCountry said:
That’s fucking death. I’ve done a few on Memorial Day and it’s a humbler.

That last mile is what gets you
Click to expand...
Yeah I've done my "modified" Murph workout 2x/week when I'm in a 6-8 week cardio conditioning phase... on top of other cardio shit. It's more mental than physical. The first 3 weeks were tough. I'd usually do the Murph workout on Tuesday and Friday for a reasonable recovery time between. It's a very tough workout.
 
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#38
Don't know how I could have forgotten this....should still be implanted into my brain.

Imagine Gunny Ermy pointing at you with a karate chop like hand saying...
"Bends and thrusts forever, just fucking begin"

Sure worked for me when I was still wet behind the ears :)
I'm positive there's a few more jarheads on this board that can attest to how well it works.
 
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#40
1st Cycle :
Flat Bench Press ; Lat Pull Downs ; Standing Dumbbell Curls ; Front Shoulder Raises ; Tricep Pulldowns (front) ; Leg Press

2nd Cycle :
Incline Bench Press ; Seated Row ; Incline Dumbbell Curls ; Side Shoulder Raises ; Reverse Tricep Pulldowns ; Squats

Make whatever rep count you want of each exercise. Add whatever cardio you can handle for the non-lift days.
I used the above along with a Tabata timed routine. That method made each exercise 4 minutes long, I usually took about an hour or less for each cycle overall (moving between equipment, finding weights, resting).
The goal with the Tabata process was to start and end with the same number of reps. Example : 8 sets of 5 reps for each exercise. Exercise period was 20 seconds, with a 10 second “rest”. Repeat. Once you hit the last set you are done with that exercise. Move to the next exercise. Overall goal was to do both cycles completely, go home, and be able to wash your hair.
Best part was there was no specific movement equipment needed. Flat bench could be a barbell or dumbbells. Use dumbbells or cables on Front shoulder raises. Just make it work for you or the availability of equipment.
 
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#41
pfl338 said:
I started many years ago when they were first introduced in the USA by Pavel. Youtube has some great instructional videos, especially Wild man Athletics and Lebe Stark. I learned everything Hard Style (Pavel was ex Rusky military) the newer style work outs are all functional strength movements.
The kettlebell will make you wicked strong, very core oriented. I am 60 and can do double 32kg (144lbs) snatches and most of my workouts move a minimum of 14000 lbs in roughly 45 min. Start slow and learn proper form. a 16KG kettle bell using a long cycle routine will wear you smooth the F out in 20min. They work strength and endurance simultaneously. Have fun and enjoy!
Click to expand...

pfl338 said:
I started many years ago when they were first introduced in the USA by Pavel. Youtube has some great instructional videos, especially Wild man Athletics and Lebe Stark. I learned everything Hard Style (Pavel was ex Rusky military) the newer style work outs are all functional strength movements.
The kettlebell will make you wicked strong, very core oriented. I am 60 and can do double 32kg (144lbs) snatches and most of my workouts move a minimum of 14000 lbs in roughly 45 min. Start slow and learn proper form. a 16KG kettle bell using a long cycle routine will wear you smooth the F out in 20min. They work strength and endurance simultaneously. Have fun and enjoy!
Click to expand...

pfl338,

I appreciate you taking the time to post this informational reply.

Thanks,
Keith
 
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#42
clcustom1911 said:
Yeah I've done my "modified" Murph workout 2x/week when I'm in a 6-8 week cardio conditioning phase... on top of other cardio shit. It's more mental than physical. The first 3 weeks were tough. I'd usually do the Murph workout on Tuesday and Friday for a reasonable recovery time between. It's a very tough workout.
Click to expand...
Why is it I can see the German sitting there calling you a muppet while you do this
 
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