Motor-Humano

  • Desafio do dia – MURPH

    1h07m13s 1600m de corrida 100 elevações 200 flexões de braços 300 agachamentos 1600m de corrida As elevações, flexões e agachamentos foram feitas de forma alternada.

    Paulo Sena

  • My first MURPH

    In 1h 24m 03s, I did crossfit workout named Murph: 1600m run 100 ring chin-ups 200 pushups 300 squats 1600m run I did running first, then all chinups, all pushups and all the squats before I ran again. It’s also possible to mix pushups with squats and chinups. The original workout is done without rings.

    Paulo Sena

  • World-Class Fitness in 100 Words

    Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips,…

    Paulo Sena