No “Murph” This Year

Rested Friday, Saturday, and Sunday while attending the Central Regional in Nashville. Did an insane amount of standing over the weekend and the drive was 9-10 hours each way.

Not a barbell in sight on the competition floor, but it was the most exciting Regional I’ve attended, which is 5 years in a row now (actually that’s wrong! I didn’t attend Regionals last year because they were in Minnesota). The amount of bleachers they had set up was not near enough. They were packed at 9am and then everyone else had to stand in between the barriers and the stands. Other than that it was great.

With the ong trip back from Nashville and travelling the past 2 weeks, I needed a day to myself. Out in the garage in the evening.

Bench Press

  • 10×45#
  • 10×95
  • 6×135
  • 4×165
  • 2×195
  • 2×215
  • 2×230
  • 3x2x240


Push Press

  • 10×45#
  • 10×95
  • 6×135
  • 3×165
  • 3×185
  • 3×205
  • 3×215
  • 3×220

I always reset with 200+, but today I did every set TnG. It was a mental challenge more than anything and making sure to focus on keeping my back in a good position.


  • 3×15 Pallof Press (CS Red)
  • 3×8 DB Side Raises (20-25-25#)
  • 3×15 DB Bent-over Side Raises (15-20-25#)

Took my time today, lasting about 75 minutes for the Push Only work.


  • 30:00 Airdyne

Going hard at this is my hero WOD for the day. I wanted to beat my best of 10.88 miles and 818 calories. Crushed it with 11.23 and 877!

Got a case of 24 for only $25 on the last day of the Regional