Pulsing

I walked 18 holes yesterday. I sold my Airdyne in the afternoon to make room for a new piece of equipment arriving in the next month. Workout at 4pm today.

Warm-up

  • 5:00 Row (1,303m)
  • 80′ Lateral Monster Walk
  • 80′ Monster Walk

Handstands

  • Wrist Warm-up
  • 2×1:00 Hollow Body Wall Walk
  • 2x30s Hollow Body Wall Walk
  • 2×5 Kick-ups (bad leg)
  • 2×5 Kick-ups (good leg)
  • 1:00 Wall-facing Handstand Hold

That was a lot on the shoulders!

Midline

2 Sets

  • 8/8 Partner Banded Rotations & Holds (blue)
  • 8 Evil Wheels
  • 8 Parallette Shoot Throughs
  • 8/8 Partner Banded Rotations & Holds
  • 8 Parallette Shoot Throughs
  • 8 Evil Wheels

Conditioning

10 Rounds (each) w/ Partner

  • 10 Pull-ups
  • 10 DB Bench Press (50/25#)

I warmed up with 10 bench press @ 35# and 5 kip swings. Brandi skipped her last 5 pull-ups because of a big blood blister. Adding in time for those would have put as at about 12:10 to finish, which is much faster than I was expecting. I wore grips and was able to do every set of pull-ups unbroken without a problem. The dumbbell bench started to get tough in the last three rounds.

Accessory

4 Sets

  • 20/20 Landmine Curtsy Lunge Pulses (45+30#)
  • BikeErg during rest (easy pace)

It ended up being about 1:10 on the bike and I probably did around 700 meters each time. This was nasty, especially when doing pulses with the second leg. I should have alternated which leg I started with each time.

3 Sets

  • 20 Wrist Curls (12#)
  • 15 Plate Pinch Hammer Curls (10#)

As I type this all up about an hour later, my upper body is already wrecked!

Tippy Toes

I slept over 9 hours on Monday night and took a much needed full rest yesterday. I did wake up with a bit of the side lean, which usually comes with a back tweak. Was planning on golfing today so no workout, but we had a bunch of storms earlier. Out in the garage at 4pm.

Warm-up

  • 5:00 BikeErg (2,314m)
  • 80’ Lateral Monster Walks
  • 80’ Monster Walks
  • 10 Cossack Squats

Legs

4 Sets

  • 16 alt Goblet Cossack Squats (35-40-45-50# DB)
  • 8/8 Landmine Curtsy Lunges (115-115-125-135#)

Might as well call this cardio! I planned to go up 10# each set of lunges, but forgot. Maybe it’s good I didn’t.

3 Sets

  • 16 alt Double Dumbbell Step-ups (24″, 40# DBs)
  • 50m Tip Toe Farmer Carry (40# DBs)

I bet we’ll feel those new farmer carries in a day or two.

Conditioning

3 Rounds

  • 15 cal Row
  • 10 Burpees over Rower
  • 15 cal Bike Erg
  • 2:00 Rest

No reason to slow down in this and I kept pushing harder. My times were 1:56, 1:50, and 1:45.

Midline

3 Sets

  • 12 Parallette Shoots Throughs
  • 12 OH Crunches (50# DBs, 2s pause)
  • 20 Floor Wipers (50# DB)
  • 20 OH Side Bends (25# DB)

So much shoulder fatigue here from holding shit overhead!

Grippy Repeaters

Got another good night of sleep. My traps, arms, and low back are all tight today. In the garage at 3pm.

Warm-up

  • 2:00 SkiErg (460m)
  • 160′ Monster Walk
  • 160′ Lateral Monster Walk

Strength

4 Sets

  • 8/8 Single Leg Lateral Step-ups (24″, 45#)
  • 16 Goblet Kossack Squats (45# DB in front rack)

4 Sets

  • 10/10/10 Three Position Calf Raises (45# DBs, out-neutral-in)
  • 10/10 Landmine Curtsy Lunges (2@125, 2@135)

Those lunges turn in to a cardio session.

Conditioning

2 Cycles

  • 3:00 AMRAP
    • 10 DB Box Step Overs (24/20″, 35/20# DBs)
    • 15 Pull-ups
  • 2:00 Rest

This got grippy! The step overs were much quicker than I expected, but that was a goal with the lighter weight. I got a pretty good rhythm going. I forgot to chalk up my grips and couldn’t stay on the bar in the first set of pull-ups so after 5 I had to drop, chalk up, and then finish the 10. I did the next 15 unbroken and got 2+11 in that first cycle. In the second cycle I got 2+12 by doing 15 unbroken pull-ups and then I had to go 8-4-3.

Midline

2 Sets

  • 12 Decline Sit-up (30# DB)
  • 12 Parallette Shoot Throughs (5# ankle weights)
  • 20 Floor Wipers (55# plate, 5# ankle weights)
  • 10/10 Half Kneeling Partner Banded Rotations/Holds (red)

2 Sets

  • 12 Parallette Shoot Throughs (5# ankle weights)
  • 12 Decline Sit-up (30# DB)
  • 20 Floor Wipers (55# plate, 5# ankle weights)
  • 10/10 Banded Rotations/Holds (red)

That ab work was tough too. The shoot throughs really got to me today. I did wear the ankle weights for all of the movements.

It’s So Hot

My ass is still pretty sore. My quads and shoulders are getting a little sore. Outside at 9:30 with the bike on the driveway.

Warm-up

25:00 BikeErg

Went 12,619 meters and got faster every five minute period.

Back

4:00 EMOM

  • 6 Weighted Pull-ups (35#)
  • 6 Weighted Chin-ups (35#)

4 Sets

  • 8 Lat Pulldowns (115-120-125-130#)

4 Sets

  • 8/8 Half Kneeling Single Arm Pull Down (underhand, cross body, handle, 25-25-30-32.5#)

4 Sets

  • 8 Seated Cable Rows (double handles, 100-105-110-115#)

5 Set Drop Set

  • 8 Incline DB Fly (45#)
  • MAX incline DB Fly (40-35-30-25#)

8-10-10-12 last time where we helped each other change the adjustable set of dumbbells. Even less rest today with the new rack of DBs. I did 10-8-8-12 for the drop sets. Horrible!!

Midline

4 Sets

  • 12 OH Crunches (50# DBs, pause)
  • 12/12 Side Plank Cable Rows (25#)
  • 12 Parallette Shoot Throughs (ankle weights)
  • 100m Farmer Carry (80# + 8# handle)

Only wore the ankle weights for the shoot throughs today. I had them stripped down to 3# each to start and loaded back up to 5# each for the last two sets. Was able to do the Farmer Carry unbroken each time, but those get nasty so heavy. I really like the handles I bought from Titan Fitness.

2020 Murph

Yesterday I did several hours of yard work and then rested other than a few frog stands. Out in the garage at 9am today, when it was already hitting 70Β° and still near 100% humidity. We just haven’t had this type of weather yet, so today was a hell of a workout for an intro to it!

Warm-up

  • Monster Walks
  • 20 PVC Passes

“Murph”

2020-murph-mile

  • 1 Mile Run
  • 100 Pull-ups
  • 200 Push-ups
  • 300 Air Squats
  • 1 Mile Run

*Partition the pull-ups, push-ups, and squats anyway you like.

I was hoping to run the first mile a little faster and be more consistent through the 20 rounds of 5-10-15 than last year, when I set a PR with 35:28. Then hold on far that last mile run. It was exactly 8:00 on the clock when I jumped up to the bar, compared to 8:26 last year. It took me 17:11 to get through the 20 rounds, compared to around 18:17 last year. Run may have been a little slower this year (9:07) though. My time was 34:18 for a PR by 1:10!

I wore my Garmin watch and planned to use the lap timer because it worked so well last year. I forgot to hit the button after round one and then in round five my wrist must have hit a button to quit the workout so I took it off. I did have a camera going and roughly figured out my round times, which were all under a minute. They were 40, 44, 43, 50, 49 (grabbed chips when watch reset), 46, 47, 51, 51, 54, 52, 56, 57, 55, 54, 55, 55, 56, 57, and 59 (grabbed sunglasses and turned around) seconds.

 

 

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πŸ‡ΊπŸ‡Έ 34:18 Murph! πŸ‡ΊπŸ‡Έ

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2020-murph-hr.png

Over the years…

  • 2012 – 44:26
  • 2013 – 39:41
  • 2014 – 40:17
  • 2015 – 37:18
  • 2016 – 37:11
  • 2018 – 43:10 (ring rows)
  • 2019 – 35:28
  • 2020 – 34:18

Not bad to keep improving at 40-years-old!

The heat and humidity was pretty nasty. Brandi had the bright idea to do some ab work after, so we did.

Midline

5 Sets

  • 10/10 Side V-ups
  • 10 Parallette Shoot Throughs

We did these I Go You Go style. My core strength is coming back because the shoot throughs were much easier than about a month ago.

Another Ben Grinder

Yesterday my left achilles felt weird, but I didn’t notice it while walking 18 holes on the golf course. Could feel it after today’s conditioning too. Must be from the calf raises I did early in the week.

Warm-up

  • Monster Walks

Strength

Back Squat

  • 10×45#
  • 10×95
  • 5×135
  • 5×165
  • 5×185
  • 5×205
  • 5×225
  • 3×245

Haven’t had any real weight like that on my back since the end of December.

Conditioning

E3M – 30:00

  • 15/12 cal Row
  • 15 Burpees
  • 30 Double Unders

Similar to last Friday, this one is from the old Ben Smith programming.

Round 2018/09/05 2020/05/08
1 2:02 1:52
2 2:01 2:01
3 2:00 1:51
4 2:00 1:48
5 1:59 1:48
6 2:00 1:51
7 2:00 1:51
8 1:59 1:48
9 1:59 1:50
10 1:59 1:47

 

When I did this before I never missed a double under. Today I missed three times in the second round and then once in rounds three, six, and seven (all 1:51). Pulled over 1,500 cal/hour throughout and picked up the pace a little over the last few rounds. Total improvement of 92 seconds over the ten rounds!!

Midline

5 Sets

    • 10 Parallette Shoot Throughs
    • 30 Russian Twists

 

The shoot throughs are much easier when not paired with V-ups!

Lighter to Keep up the Intensity

Worked on my cable pulley system this morning and then workout at 1pm.

Warm-up

  • Monster Walks
  • 10 Bench Press (45#)
  • 10 Pendlay Rows (45#)
  • 10 Bench Press (95#)
  • 10 Pendlay Rows (75#)
  • 5 Bench Press (135#)
  • 5 Bench Press (165#)

Strength

4 Sets

  • 5 Bench Presses (185#)
  • 10 Pendlay Rows (95#)
  • 5 Bench Presses (185#)
  • 2:30 Rest

Conditioning

20-18-16-14-12-10-12-14-16-18-20

  • Plyo Lunges (30# DBs)

Done I Go You Go style. Repeat from two weeks ago, but I decided to decrease from the 35 pound dumbbells I had used since Brandi was decreasing from 20# DBs to a 12# vest. I got a lot of rest last time, so with less rest I wanted to be able to keep up my intensity. Turned out to the the perfect weight because I almost failed the final two sets and was able to stay unbroken. We finished in 8:37, which is over 4:30 quicker due to B speeding up her reps with the lighter loading (she eventually took the vest off).

Midline

5 Sets

  • 10 Parallette Shoot Throughs
  • 20 Alternating V-ups

We did this I Go You Go as well, but not for time. I could feel the shoot throughs right away in the first set! Will be feeling those for a few days.

Need to finish up my pulley system and then probably mow the lawn.

Storm the Garage

Out in the garage with the storm coming tonight. Started at 1:35pm with Crossover Symmetry Activation.

8 Rounds

  • 20s Parallette HS Hold
  • 40s Rest

A lot different feel to these. Probably could have done 30 seconds but being my first time I wasn’t sure how they would go.

10:00 EMOM (alt)

  • 20s False Grip Bar Hang
    • Wrists over fat pull-up bar
    • Holding Fat Gripz
    • Feet on ground to lighten the load
  • 12 Incline DB Bench Press (35#, low incline)

Starting out easy. Holding an L-sit with the wrists over the bar would be interesting to try once I can build up some strength in the false grip.

24-16-8

  • Weighted GHD Sit-ups (15#)
  • Dumbbell Snatches (50#)

Finished in 5:41.

50 Reps for time

  • Parallette Shoot Throughs

Not the type with a dip on one side and push-up on the other. I did extend my hips out in front on each rep though. Was not expecting these to take so long. Started with a set of 10, then some 5s before dropping to triples. Was done with 25 at 2:28 and thought about decreasing the count. Finished them all at 5:31.

Ended with Crossover Symmetry Plyo. All done at 2:31pm for sub-hour workout.

Finally an Overhead Squat PR

Warm-up

  • Crossover Symmetry Activation
  • 3×8 Reverse Hyper (210#)
  • 3×5 Bar Taps

Overhead Squat

  • 3x5x45#
  • 5×75
  • 3×115
  • 3×135
  • 2×155
  • 2×175
  • F 195
  • 195
  • 205
  • 215
  • 225 (PR)
  • 235 (PR)

Started out with a close grip and the second 2 sets with the empty bar felt better than they ever have. Slowly moved out each set but was about 1/2 between my snatch and jerk grips with 175#. Then at 195# I was out all the way. I was pissed when I missed at 195#, but figured out I wasn’t tightening up my core after getting the bar overhead. I think I put on the belt with the second attempt at 195# and for the rest of the sets. 20# PR! Only took 26 months to get there.

Split Jerk

  • 5x20kg
  • 5×40
  • 3×60
  • 3×75
  • 2×90
  • 100
  • 105
  • 110
  • 115
  • 120
  • 125 (PR)
  • 130 (PR)
  • 133 (PR)

I thought I’d go big if things felt good. And they did! When we did those behind the neck jerks recently a light bulb went off and I figured out I was throwing the bar up too high and then it would crash on me most of the time. When it gets heavy it would cause me to miss. I was able to control my drive and upward momentum on the bar today and just kept going for it. Stayed with the 5 kilo jumps because the lifts were so easy. Ended up being about a 23# PR from the 270# C&J I just hit not too long ago. Now I finally have a little distance between my push press and my split jerk like I should.

Today was a rare treat. After over 4 years doing this, you simply don’t set 20+ pound personal bests and I somehow got 2 of them.

Midline

4 Sets

  • 12 Weighted GHD (20#)
  • 10 Parallette Shoot Throughs

Those shoot throughs are fun. Should work those in more often.