“Murder” The Vacation Conditioning Standard (Day 1141)

20250525 Day 1141 Part-1

Assault Fitness Airbike Elite Conditioning,

“Murder”

20 Kilometers/12.44 Miles (AFAP) As Fast as Possible, (36:42 Inaugural Standard)

30+ Kilometers/18.66+ Miles/Max Cal. Total Distance/Kcal Goal,

60:00 Minutes/1 Hour Total Time Goal,

36:42 Min, 328 Kcal, 251.9 Watts, 3.719 Watts/Kg AFAP,

AFAP Distance/Time Goal: Attained,

60:00 Minutes/1 Hour/531 Kcal (Inaugural Standard) 264 Watts, 3.898 Watts/Kg Total,

Total Distance/Max Cal/Time Goal: Attained,

149 Pounds/67.727 Kilograms,

257.95 Watts FTP, 3.808 Watts/Kg FTP

100x Loaded 1Kg Toes to Bar (10x10)

100x Ab-Wheel Rollouts (10x20)

Mobility Flow

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