Author: Nick Momrik

I'm searching for my first hole-in-one. I enjoy being active and making things. I work for Automattic.

Testing a Strategy Through Half Murph

Yesterday I got rained out of golf, so was able to spend the evening finishing the outside wall of my house. Today is was about 80° and humid as fuck at 4pm when we hit the garage.

Conditioning

  • 850m Run
  • 5 Rounds
    • 30 Air Squats
    • 10 Pull-ups
    • 20 Push-ups
  • 850m Run

I’ve been thinking about doing 10 rounds of 10-20-30 for Murph, so this was a good test. This morning I was reading Reddit and saw someone mention starting with the air squats, which I thought was brilliant because going from squats right to that last mile always sucks on the legs.

I did the first run in 4:29. My round splits were 1:26, 1:32, 2:01, 2:03, and 2:06. I was able to do two rounds of push-ups unbroken, but then 12-6-2, 10-6-4, and 4×5. I bet my squats got a little slower too. The last run was about 4:36. Total time of 18:13, which is a slower pace than my full Murph last year. Needless to say I won’t be doing the 10-20-30, because my average pace per round of “Cindy” today would have been 54.8 seconds and last year during Murph I averaged about 51.6 seconds per round. I think I will start with squats though.

Our plan is to do Murph on Sunday morning, which should be nice and cool. So that should be much better on the body because it was hard to breathe in the thick air today.

Midline

4 Rounds

  • 10/10 Partner Banded Rotations & Holds (red)
  • 10/10 KB Side Bends (70#)
  • 10/10 One Arm Weighted Single Leg V-ups (20#)

Legs

4 Rounds

  • ~35s Bottom Squat Hold
  • 20 Plyo Lunges

Unbroken 20s

We were going to go out for an easy run and do push-ups throughout, but it started raining. Out in the garage around 4:30.

Conditioning

4 Rounds

  • 2:00 TrueForm Run
  • 20 Push-ups
  • 2:00 BikeErg
  • 20 Push-ups

Started out standing on the bike in the first round but we quickly decided that was not a good idea to continue. I managed to do every set of push-ups unbroken, which was surprising. My distances were 0.38 – 0.41 – 0.43 – 0.45 km on the TrueForm and 1,032 – 1,056 – 1,059 – 1,086 meters on the bike. That has hard!

Back

3 Sets

  • 15 Lat Pulldown (104-93-93#)
  • 15 Lean back Lat Pulldown (104-93-93#)

3 Sets

  • 15 Straight Arm Pulldown (49#)
  • 15 Incline Back Fly (20#)

2021 PairUP ThrowDOWN

Of course we actually got some rain this morning, so it delayed our workout and made it super humid. Finally out in the garage after 11am.

Warm-up

  • 10 Deadlifts (45#)
  • 20 PVC Passes
  • 5 Deadlifts (75#)
  • 5 Deadlifts (125#)
  • 5 Deadlifts (155#)
  • Bottom Squat Hold
  • 5 Deadlifts (175#)

Conditioning

Pair UP ThrowDOWN
Time cap: 35:00

  • 30-20-10 synchro deadlifts (185/125)
  • 30-20-10 synchro bar-facing burpees
  • 400-m run

5:00 Rest

  • 10-20-30 synchro thrusters (75/55)
  • 10-20-30 synchro pull-ups
  • 400-m run

We broke the deadlifts up in sets of five throughout. Finished the first part at 18:41. Ten thrusters unbroken and then I think we did 4-3-3 pull-ups. Went 12-8 thrusters and 3-2-2 and singles for the 20 I believe. We got through 2/30 thrusters, which is 187 reps. Really rough one in the humidity this morning.

Now I’m getting a late start working on the outside wall of the house and the lawn needs to be cut at some point too.

Bike Intervals

Yesterday I walked 18 holes with the temperature in the mid 80s and my score in the high 80s. Workout at the usual 4pm.

Conditioning

6 Rounds

  • 2:00 BikeErg
  • 3:00 Rest

I did 1,134 – 1,142 – 1,145 – 1,150 – 1,155 – 1,176 meters.

Chest

3 Sets

  • 15 Incline DB Bench (40#)
  • 15 Incline DB Fly (20#)

2 Sets

  • 15 Batwing Fly (incline, 10#)
  • 15 DB Peck Dec (20#)

Decided we should cut it short with the thrusters tomorrow for the Pair UP ThrowDOWN workout.

Midline

3 Rounds

  • 30 Swimmer Crunches
  • 30 Crunches
  • 30 Leg Lifts
  • 30 Single Leg Lifts
  • 30 Plank Hip Dips

Finished in 9:02, 1:01 faster than the first time we did this with 30s!

Snatch Accessories

My ass is sore from the lunges and probably some from the air squats. Out in the garage at 4pm. I did 40 PVC passes because my shoulders were feeling really tight.

Conditioning

12:00 EMOM

  • 200 Row

My times were 41.7, 40.8, 42.0, 41.6, 41.6, 41.8, 41.5, 41.4, 41.3, 41.1, 41.1, 40.5.

Weightlifting Strength

E2M – 5 Sets

  • 3 Snatch Grip Push Press + 2 OHS

Warmed up with 45-95-115. Then used 135-145-155-160-165 for the working sets.

E90S – 3 Sets

  • 3 Snatch Pulls

Warmed up with 115-135-155. Used 175-185-195 for the working sets.

Midline

20-20-10

  • V-ups
  • Plank Knee to Elbow
  • Reverse Crunch
  • Side Plank Pulse
  • Side Plank Pulse
  • alt V-up
  • Big Hollow Flutter Kick (single leg raises)
  • Oblique Heel Touch
  • Russian Twist
  • Lying Leg Lift (w/o hip raise)

Finished in 9:25 for a 58 second PR.

Murph Prep Twist

I didn’t golf yesterday because a demolition crew was over removing the concrete slab that had been the sunroom floor. I spent some time on the outside of the house in the evening. Had to cut the lawn today in between meetings because it’s growing even though we haven’t been getting rain. Out in the garage at 4pm.

Warm-up

  • 3:00 BikeErg (1,282m)
  • 40 PVC Passes

Conditioning

  • 850-400-200m Run
  • 30-20-10 Pull-ups
  • 60-40-20 Push-ups
  • 90-60-30 Air Squats

I set a goal to go unbroken on every set of pull-ups and easily did it. I did all sets of 10s for the push-ups and just kept grinding through the air squats, which seemed to go forever. Finished in 20:38. Interesting and challenging twist on Murph prep.

Legs

4 Sets (each)

  • Glute Bridge
  • 20 Plyo Lunges

Gorilla Get Overs

Out in the garage at about 10:30. My hips are feeling that 2+ miles of running I did yesterday.

Warm-up

  • 3:00 BikeErg (1,528m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Monster Squats

Strength

Overhead Squats

  • 6×45#
  • 6×75
  • 3×95
  • 3×115
  • 3×135
  • 3×155
  • 3×165
  • 3×175
  • 3×185

Got out the jerk blocks for these and I put on the belt starting with 115. My legs are tired from yesterday.

Conditioning

  • 50 cal BikeErg
  • 5 Rounds
    • 5 Power Cleans (135#)
    • 5 Burpee Box Get Overs (32″)
  • 40 cal BikeErg
  • 4 Rounds
    • 4 Power Cleans (155#)
    • 4 Burpee Box Get Overs (32″)
  • 30 cal BikeErg
  • 3 Rounds
    • 3 Power Cleans (185#)
    • 3 Burpee Box Get Overs (32″)

It was written for 30 inches, but with my jerk blocks, adding the extra 2″ top pieces widens out the space which felt better. Since they were get overs, we could use our hands, so I did something like this Gorilla version. Looking at the workout I was wondering if I could go unbroken. The first 5 rounds felt a little heavy, but I decided to try with the 4 rounds and I made it so when I got to 185 it was a challenge and I was pushing the page on the BBGO too. Tough workout, but it was fun to cycle a heavy barbell again. I finished in 20:30.

Running AMRAPs

Hit the workout around 10:30 in the garage.

Conditioning

  • 12:00 AMRAP
    • 200m Run
    • 10 Strict Pull-ups
  • 2:00 Rest
  • 12:00 AMRAP
    • 200m Run
    • 20 Push-ups
  • 2:00 Rest
  • 12:00 AMRAP
    • 200m Run
    • 30 Air Squats

I did two pull-ups at a time and got through 5 + 200m + 2 pull-ups. I started out way too conservative by doing 4×5 for the push-ups, because of my struggle during the workout a couple days ago. I was able to do 2×10 in my last two rounds and did exactly 7 rounds. I also was a bit conservative with the squats but that third AMRAP is kind of a shitty combo. I did 5 + 200m + 9 squats.

Now it’s time to work on the outside of the house for the afternoon.

Friday Hour

My abs are finally not sore! My shoulders, upper back, and triceps are feeling the Murph prep though and my knees feel a bit odd today. Out in the garage at 4pm. I did some PVC passes to loosen up a little.

Back

3 Sets

  • 15 Seated Wide Grip Horizontal Row (93-104-104#)
  • 15 Incline Back Fly (20# DBs)

3 Sets

  • 15 Seated Double Handle Row (104#)
  • 15 Incline DB Row (30# DBs)

Higher rep back work to help with Murph volume.

Conditioning

  • 50 Sit-ups
  • 50 Handstand Push-ups
  • 50 Sit-ups
  • 50 Push Press (95/65)
  • 50 Sit-ups

Heavily modified Mayhem workout, which was 30 GHD sit-ups throughout and had the push presses first. I knew doing the HSPU second would have been a disaster. I hoped to be able to do 5×10 on the HSPU but in the second set I quickly realized that would be a bad choice. I did 10, 5×6, and 2×5, taking over five minutes to get through them! For the push presses I was able to gut out 5×10. Nice to get a barbell back in our hands for pressing when it feels like we’ve used the dumbbells a lot lately. Finished in 14:29.

Everything done in under an hour and it was one of those workouts where lifting my arms in the shower after was a struggle.

Mayhem Murph Prep

Yesterday I walked 18 holes since I was supposed to have a demolition crew coming over today. That got pushed back to Monday though. It’ll be a week tonight and my upper abs are still sore! Mowed the lawn during lunch today and out in the garage at 4pm.

Warm-up

  • 2:00 BikeErg (1,018m)
  • 15s Dead Hang
  • 40 alt Arm Circles

Conditioning

  • 500-400-300-200-100m Run
  • 5-4-3-2-1 Rounds of “Cindy”
    • 5 Pull-ups
    • 10 Push-ups
    • 15 Air Squats

Jumped around it the Mayhem daily workouts to get up to the Murph prep stuff. Of course I went out hot on the run. My shoulders felt really tight for several rounds of “Cindy” and the push-ups started to get hard near the end of the 4 rounds. Finished in 20:43. That was tough and I had some “Fran-lung” going on afterwards.