Kind of Like Murph

Set my alarm and got up to get to the 9am class.

Warm-up

• 400m Run
• Dynamic stretching

Conditioning

• 1 Mile Run
• 100 Pull-Ups
• 200 Push-Ups
• 300 Air Squats
• 1 Mile Run
• 300 Sit-Ups
• 200 Double Unders
• 100 Pull-Ups
• 1 Mile Run

Paired up with TJ. Tom was the odd man out, so he joined us and worked at the same time as me. We decided to go through this like a chipper and thankfully even the runs were able to be split up. We did 200 meter runs, sets of 5s for pull-ups and push-ups, and 15s for air squats. Then we did sets of 15 sit-ups most of the way with 2 or 3 sets of 10s. Dubs were sets of 25 (no misses for me) and 5s for pull-ups again. I was able to get through ever set of pull-ups in both rounds doing butterflies and I did wear grips. There was a 35 minute time cap, which we hit right around the end of the sit-ups. We decided to finish and it took about 45 minutes.

After cleaning up the last of the tree branches and running a bunch of errands throughout the day, I hopped on the rower. With the long workout this morning I decided to put off the week 9 endurance piece on the Airdyne until tomorrow.

Warm-up

5 Rounds

• 30s Row
• 30s Rest

Increase the pace each interval. Ended up with 131, 137, 143, 150, and 158 meters.

Engine Builder – Anaerobic

8 Rounds

• 30s Row
• 2:30 Rest

Going to stop paying attention to the calories for such short intervals like this. There just isn’t enough variance at a high pace like this. So my goal pace shifts from > 2,200 cal/hr to < 1:25/500m. I went 178, 178, 179, 181, 181, 181, 181, and 182 meters. This was 33 overall meters more than a month ago and 56 better than two months ago. Today’s first interval matched my best distance from last time. I think the warm-up definitely helped. There was still a bit of warm-up up at that high pace as you can see from the first four intervals.