Feeling Whooped

Yesterday’s workout knocked us out. I got almost 9 hours of sleep last night. Starting to feel my outer pecs from the deep kip of the toes-to-bars I think.

Warm-up

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Air Squats
  • Squat Clean
    • 5×95
    • 3×135
    • 2×165

Strength

Shoulder Press

  • 10×45
  • 6×75
  • 4×95
  • 2×115
  • 2×135
  • 2×150
  • 2×157.5

No idea how long we took, but the programming said to work up to a heavy double in 10 minutes.

Conditioning

4 Rounds

  • 400m Run
  • 7 Squat Cleans (175#)

This was programmed with 225 pounds, but I’m nowhere near that level. I belted up on my way in to the garage and left it on the back of the truck on the way down the driveway. My runs got progressive slower. I thought I did a good job of picking the bar back up pretty quick, especially in the last round, which took me about 30 seconds to do the cleans. Finished in 14:06, which went much better than I expected. I think I picked the right weight, because I could keep going, but the squats weren’t exactly easy for me.

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)

Another big PR, by 22 seconds with a time of 9:03.

Sitting here almost three hours later, I’m whooped again! Bring on some golf tomorrow.

Early Murph

Took a rest day yesterday, but I spent 2 hours milling wood for my living room wall and over 2 hours doing yard work. Out in the garage to start at about 11am today.

“Murph”

  • 1 Mile Run
  • 20 Rounds
    • 15 Air Squats
    • 5 Pull-ups
    • 10 Push-ups
  • 1 Mile Run

I ran the first mile in 8:15 and felt good. My round times were 47, 45, 48, 50, 52, 51, 55, 56, 55, 55, 56, 53, 56, 55, 57, 59, 59, 59, 59, 59 seconds for a total of 18:06 doing the 20 rounds. It was nice starting with squats because my legs felt much better heading out for the second mile. Ran that in 8:54 to finish in 35:15. Not as good as last year, but my second best time.

Nice to have Murph done so we have all day tomorrow to do whatever we want. Now we brunch!

Heavy Day

On Thursday I walked 18 holes and was wore out from the windy and chilly day. Out in the garage at 4pm.

Warm-up

  • 3:00 BikeErg (1,338m)\
  • 80′ Lateral Monster Walks
  • 80′ Lateral Monster Walks
  • 10 Air Squats
  • 5 High Hang Squat Cleans + 5 Hang Squat Cleans (45#)

Weightlifting

3 Position Cleans (High Hang Squat, Hang Squat, Squat)
2 Sets @ 70%
3 Sets at 75%
Do not drop the bar during the complex

  • 2×95#
  • 1×135
  • 1×155 (belted up)
  • 1×175
  • 2×185
  • 3×195

Conditioning

12:00 AMRAP (2-4-6-8-10…)

  • Deadlifts (225/155#)
  • Double DB Shoulder to Overhead (50/35#)
  • Weighted V-ups (20# DB)

We haven’t had this weight on the bar for a deadlift in a long time. I wore a belt throughout. For the deadlifts I did 2-4-6, 2×4, 2×5, 3×4, 5-5-4, and 7. Was able to stay unbroken with the dumbbells, doing push jerks the whole way. Both movements went better than expected. Got through the 14s plus 7 deadlifts.

Quick Partner Intervals

I was whooped last night! Out in the garage at 4pm.

Warm-up

  • 2:00 SkiErg (404m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Air Squats
  • Dead Hang / Shoulder Stretching
  • 8 DB Thrusters (15#)
  • 8 DB Thrusters (25#)

Conditioning

8 Sets (each, IGYG)

  • 12 cal BikeErg
  • 10 DB Thrusters (35#)
  • 8 Burpee Box Jump Overs (20″)

The lower box and lighter weight was nice for a change and really let me hit the gas. Brandi went first. Each of our first rounds took about 1:50 and B settled in at about a 2:00 pace after that. I got a little faster for a few rounds and then turned it on for the last four, getting down to 1:34 for my final round. Took us 29:42 to finish. I really enjoy workouts like this where I can go-go-go and get a big rest.

Strength

Push Press

  • 5×45
  • 5×95
  • 5×135
  • 3x5x155

The bar felt heavy after 80 thrusters. Did these from the rack, which sucks.

Midline

2 Rounds

  • 30s Hollowbody Knee Tucks (alt, alt, both w/ 12# DBs OH)
  • 10s Rest
  • 30s OH Leg Lifts (12# DBs)
  • 10s Rest
  • 30s Jack Knife (12# DB)
  • 10s Rest
  • 30s V-sit Up and Over DB
    10s Rest

Did two rounds today instead of three since the other stuff took awhile. I got 17-13-16-30 both rounds.

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

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

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.

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.

Tabata 300

My body is beat. We worked out at 10:45 today.

Warm-up

5x400m BikeErg, done in between chest sets.

Chest

3 Sets

  • 10 DB Bench Press (60# DBs)
  • 10 Seated DB Pec Deck (20# DBs)

3 Sets

  • 10 DB Fly (30# DBs)
  • 10 Standing Plate Press (25#)

Conditioning

Keep going until 300 reps are completed

  • 20s Pull-ups
  • 10s Rest
  • 20s Push-ups
  • 10s Rest
  • 20s Reverse Lunges
  • 10s Rest
  • 20s Air Squats
  • 10s Rest

I got 16 pull-ups each full 20 seconds and they felt great! My push-ups actually gave out in the last 2-3 sets, but I’m 99% sure that’s because of the chest work. Lunges and squats are just slow. I finished by getting my last eight pull-ups nine seconds in to round 21, so 10:09. This was a pretty cool workout, with barely enough time to remember what you were doing next before the clock beeped.

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)

Were stepping it up from two rounds of 20. I finished the first 20 at 3:57, the second 20 at 8:24, and 10 at 10:23.

Then is was back to my living room project until almost 9pm.

Quads Need Rest

My quads are really really sore and no rest for them with today’s metcon. Got my first dose of the COVID vaccine this morning, so my arm is getting a bit sore. It was almost 80° at 4pm when we took the bike to the back patio.

Conditioning

Partner workout

  • 5×20/14 cal BikeErg (standing)
  • 125 Synchro Air Squats

My quads were burning up in the second 10 calories of the last three rounds on the bike. I let Brandi go first, so then I had to get off the bike and get right in to the squats. So unpleasant! We started off with a set of 25 and then did five sets of 20. Finished in 14:27.

Arms & Midline

3 Sets

  • 12 EZ Bar Skull Crushers (61#)
  • 8/8 Static DB Curls (20# DBs)
  • 8 Dumbbell Curls (20# DBs)
  • 10/10 Side Bends (70# KB)

3 Sets

  • 20 alt Underhand Dumbbell Bench Presses (35# DBs, bit of a cross body)
  • 10 Reverse Barbell Curls (35-50-55#)
  • 15 T2B

I didn’t wear grips and did the toes to bars unbroken each set

4 Sets

Hopefully going golfing tomorrow if I feel ok after the vaccine. Definitely need the rest day and some walking would do my legs good.