CrossFit Gymnastics – Learning Points from Week 2

The ‘gymnastics’ part of Murph requires 100 strict pull ups, 200 push ups, and 300 squats.

The focus of the gymnastics class has been to discover how to find the most efficient route to complete these reps.

Since this volume of work is not appropriate for everyone, each member chose a rep total (and a scale, if necessary) that was realistic for their level of experience.

Week 1 tested the most inefficient route for competing the reps – working to failure on every set of each exercise until the total number of reps were completed. The reps achieved in each set were recorded, along with the half way time and completion time.

Week 2 tested breaking the reps into smaller sets. Those with much experience tested sets of Cindy: 5 pull ups, 10 push ups, 15 squats. Those with less experience tested smaller rep ranges that were decided on an individual basis: 2 pull ups, 6 push ups and 12 squats, for example.

In week 2 every member had reduced their completion time (or increased their reps within the same time) by a considerable amount.

Their results demonstrate how beneficial it can be to break reps down from the start, no matter how high a rep range can be reached when working a set to failure.

Experienced member, 8am class

Week 1 (sets to failure): 40 mins to complete 100 strict pull ups, 200 push ups, 300 squats

Week 2 (sets of 5/10/15): 20 mins 11 secs to complete 100 strict pull ups, 200 push ups, 300 squats

Summary: The same number of reps were completed in almost half the time.

In the first week (sets to failure) 20 reps were achieved in the first set of pull ups and 40 reps in the first set of push ups. This was unsustainable. By set 2 the reps had halved to 10 pull ups and 25 push ups. By set 8 the pull ups had halved again to 5. 1-2 minutes rest were required at three points in the workout.

In week 2 the reps were split into ‘Cindy’ sets – 5 pull ups, 10 push ups and 15 squats. Despite being capable of doing 20 unbroken pull ups, breaking them down into sets of 5 enabled a consistent performance on every round and completion of the same number of total reps in almost half the time.

New member, 6am class

Week 1 (sets to failure): 30 mins to complete 46 pull ups, 116 push ups and 225 squats

Week 2 (sets of 2/6/12): 20 mins 49 secs to complete 50 pull ups, 150 push and 300 squats

Summary: More reps were achieved in less time.

A 5/10/15 split would not have made a significant difference based on the size of the sets to failure in the first week. Sets of 2 pull ups, 6 push ups and 12 squats were therefore completed and the results showed a significant improvement: 4 extra pull ups, 34 extra push ups and 75 extra squats were completed in ten minutes less time.

Intermediate member, 8am class

Week 1 (Cindy sets): 25 mins to complete half of the reps (50 pull ups, 100 push ups, 150 squats)

Week 2 (4/8/12): 25 mins to complete 80 pull ups, 160 push ups, 240 squats and 30 mins 2 secs to complete all of the reps (100 pull ups, 200 push ups, 300 squats)

Summary: Many more reps completed by the half way time (25 minutes). All of the reps completed in just 5 minutes more than the previous half way time.

This member could only attend two of the four gymnastics classes this month. Cindy was tested in the first week (this was expected to be quite a hard challenge) so that a further breakdown could be tested in the second week. Half of the total Murph reps were achieved in 25 minutes when using the Cindy 5/10/15 split.

In week 2, a slight adjustment to a 4/8/12 split gained an extra 30 pull ups, 60 push ups and 90 squats within the 25 minute time frame. The remainder of the reps were completed in just 5 minutes 2 seconds, meaning that the total reps for Murph were completed in 30 minutes 2 seconds compared to only half of the reps being achieved in 25 mins the week before. 

New member, 6am class

Week 1 (sets to failure): 30 mins 35 secs to complete 74 incline push ups on p-bars (scaled)

Week 2 (20 sets of 3): 17 mins to complete 60 push ups on the floor (not scaled)

Summary: A much faster performance despite a harder movement being performed (the push ups were not scaled in week 2).

The push ups were the weakest link in week 1so the test for week 2 was centred around dividing these into manageable sets (ring rows and squats remained consistently performed both weeks). After 30 mins in week 1, 74 scaled push ups had been completed. After just 17 mins in week 2, 60 push ups had been completed and were not scaled. More reps were achieved thereafter as performance did not break down.

Beginner member, 6am class

Week 1 (sets to failure): 30 mins to complete 33 push ups

Week 2 (sets of 2): 30 mins to complete 68 push ups

Summary: Over double the reps were achieved within the same time.

As above, the push ups were the weakest link so the test centred around breaking these down. (The ring rows and squats were achieved consistently both weeks). Even working with sets as small as 2 the total number of reps completed during the same time cap had increased significantly.

These are just a few examples of many so a big well done to everyone! You have worked so hard.

It has been a great learning experience and much fun along the way.

Looking forward to the next steps in week 3.

Jenna x