“300” is a one-time test, an invitation-only challenge undertaken by those deemed ready for it. By the end of our four-month project 17 people had done the workout. This constitutes about 50% of the cast and stunt crew. We supervised every test, evaluated each rep for quality and only counted those that achieved our standards for form and range of motion. This workout was a crucible that some passed through and others still have hanging over them.
Here is a video describing Frank Miller's training for the actors.
The Workout
“300” 25x Pull-up +
50x Deadlift @ 135# +
50x Push-up +
50x Box Jump @ 24” box +
50x Floor Wiper @ 135# (one-count) +
50x KB Clean & Press @ 36# each arm (KB's must touch floor between reps) +
25x Pull-up
(300 reps total)
The Rules
Here are the rules for this challenge:
Under 20 minutes, start to finish. That means you start the timer right before the first pullup, and end it after the last pull-up.
Breaks are allowed within sets; e.g., you may do 15 straight pullups, take a breather, and then do another set of 10 pullups to reach 25 total. Just as long as you don't go over 20 minutes for the entire workout.
Only reps with correct form count:
Pullups: Some leg swinging is allowed for the pullups (as seen in the video above). Entire head must rise above the bar; active shoulder position at bottom (as opposed to full dead hang) (*no half-pullups).
Deadlift: must be done with a barbell loaded to 135 lbs., weights must touch the floor at the bottom of every rep.
Pushups: on your toes (not knees); chest touches the floor first, active shoulder and full extension at the top, body held as a solid plank, the hips do not move.
Box Jumps: Box must be 24-inches (that's 2 feet tall - be sure to measure it); must jump with both legs (no running start) and land on box with both feet simultaneously. Once established on the box the athlete must stand up completely.
Floor wipers: see video link above;
KB Clean and Press: kettleballs can be subtituted with 35-lb dumbbells, as long as both dumbbells touch the floor at the bottom of each rep. Subject should be using two KB's or DB's simultaneously (not one-armed), totalling 50 reps. A good repetition is defined as---clean the KBs to the chest, and then with legs locked out, press the KBs overhead into the locked-out (elbows straight) position; bring the KB back down to the chest and then lower the KB down between the legs.
For more information on GymJones exercise form, look here.
Who's in?
CLUB MEMBERS:
Craig Ballantyne (0:19:07)
Kuri (0:19:41)
John Williams (0:19:31)
I'll do it, but I'll need some time. I did Cross Fit "Murph" for my 50th birthday last year, 55 minutes I think, and didn't kill myself so why not.
Murph
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
For time.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
I'll do it, but I'll need some time. I did Cross Fit "Murph" for my 50th birthday last year, 55 minutes I think, and didn't kill myself so why not.
Murph
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
For time.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
As an outside observer (no freaking way I can do this) I think the time limit should be your best time. If it's over 20 minutes then that's your benchmark for the routine. That's where you can measure your improvements.
__________________
"A government big enough to give you everything you want is a government big enough to take from you everything you have."
As an outside observer (no freaking way I can do this) I think the time limit should be your best time. If it's over 20 minutes then that's your benchmark for the routine. That's where you can measure your improvements.
For sure, if you go over 20 minutes, still record your time and strive to beat the 20 minute mark next time. But you still have to beat the 20 minute mark to say you've done it (and I wouldn't rule yourself out, OG)
I missed on one of the box jump reps last week. Banged up the shin a little, but it was nothing compared to overall pain.
I think neutral grip should be allowed on pullups for those of us with shoulder problems. Fair?
Any grip is fine with me. To be honest, I figured with that number that they were doing supinated grip.
I can do twice as many supinated pullups as pronated pullups. Neutral is somewhere in between. But, I've yet to find a Gym Jones picture on someone doing a supinated grip pullup.
2.6. Pullups vs Chinups? Use whatever grip is strongest for you - palms facing, palms away, palms parallel. You can mix them up. If you can't do many (or any) work on negatives (jump up to top position; lower slowly); use a Gravitron if you have access, or even work on pulldowns until you are stronger. Beware, however, that pulldowns are much easier than pullups, even when pulling bodyweight. Best is to go for the negatives, or multiple sets of one or two.
I usually assume that "pullup" means pronated and "chinup" means supinated. I thought that was the convention for those terms. Any grip is fine with me, though, as 25 pullups or chinups TWICE in one workout is plenty brutal!
The breakdown
25 pullups (pronated): 15/5/3/2 time check: 45 secs
50 DLs w 135 5x10 time check: 4:20
50 pushups: 30/10/10 time check: 5:39
50 box jumps (used bench) 15/15/20 time check: 8:20
50 floor wipers holding 135 bb 20/20/10 time check: 12:58
50 db clean & press w 35db 10/10/7/7/8/8 time check: 17:00
25 pullups 5/5/3/3/2/......
Total time 19:41
* no 24" box available so had to use a bench*
* was interrupted once by my gym manager & stopped clock for 30 secs*
This was a fun one. Honestly had no idea what kind of time I'd get as it's been some time since doing any Xfit style workouts. Overall the DLs were the easiest but I broke them up to save strength. Floor wipers were the toughest (holding that damn bar was harder than I thought) with db clean n presses coming in 2nd place as the toughest. I was wasted for the last 25 pullups but since the clock was at 17 I took my time and got a couple good ones each mini-set.
I'd like to do it again though when the gym isn't crowded and I can use a proper box and kettlebells.
Good times!
__________________
Working "hard," or the perception of working hard, doesn't really mean anything. Sweating, vomiting, and breathing hard could be a good workout or a tropical disease kicking in.-Dan John
Thanks guys. I bet you could all do better than you think. Honestly I don't think it's as tough as Tabata Something Else or especially 3 Bars of Death - that one nearly killed me.
Just set everything up in one spot and rip it.
__________________
Working "hard," or the perception of working hard, doesn't really mean anything. Sweating, vomiting, and breathing hard could be a good workout or a tropical disease kicking in.-Dan John
The breakdown
25 pullups (neutral grip): 15/10 time check: 1:00
50 DLs @135# 30/20 time check: 4:16
50 pushups: 30/20 time check: 6:12
50 box jumps @ 24" 20/20/10 time check: 9:59
50 floor wipers holding 135# bb 35/15 time check: 13:35
50 db clean & press w 35db 10/15/15/10 time check: 20:36
25 pullups 10/6/4/3/2/......
Total time 23:45
Notes: I thought I was going to make it in under 20 minutes, until I got to the clean & presses, when I completely hit the wall. I had to take a breather in the middle of them and go get some water, because it felt like my mouth was full of sawdust. I struggled to get those last 25 pullups, knowing that I was already over the time limit, but I wanted to finish the damn thing since I was so close. I'm not in the club, yet, but I'm glad to have finished in a reasonable time. I've got more conditioning to do...
I had a bump under my right eye Saturday night. Didn't notice it until my wife pointed it out and still have no idea how I got it but figure it must be from that day's battle
__________________
Working "hard," or the perception of working hard, doesn't really mean anything. Sweating, vomiting, and breathing hard could be a good workout or a tropical disease kicking in.-Dan John
Men's 300 Challenge
(and I wouldn't rule yourself out, OG)
Linear Mode
