My arms are still sore from Tuesday and my legs are feeling Wednesday. Quick one today with Dad stopping by to help out. Did some wrist warm-up and bear hug openers (not sure what to call what I was doing)
24:00 EMOM (alt)
15 cal Row
4 Wall Walks
20 Russian KBS (70#)
When I wrote this I was thinking 24 minutes but wrote it for 30. Before the first round was over I was 95% sure I was going to call it after four rounds. This was really hard and five would have been overkill.
Went up 10# of each set of front squats. Felt much easier than last week. I did wear the belt again.
10 Barbell Glute Bridge (95#) + 2 Banded Hip Abduction
15 Banded Frog Reverse Hypers
Went 20# heavier than last week and it was no problem.
15 cal Row
10 DB Push Press (50#)
15 cal BikeErg
10 Renegade Rows (50#)
15 cal SkiErg
I should not have gotten that Taco Bell for lunch! I was able to go unbroken for the movements, but I felt gassed on the machines. Only needed five more calories to finish the 6th round. This workout got me.
Walked 18 holes yesterday and shot my best round of the year so far with a 78.
80′ Lateral Monster Walk
80′ Monster Walk
10 Monster Squats
5/5 Landmine Curtsy Lunges (45#)
5/5 Landmine Curtsy Lunges (80#)
5 DB RDLs (35# DBs)
5 Goblet Squats (45#)
5/5 Lateral Step-ups (20″, 25# DB)
10 Bench Press (45#)
5 Bench Press (85#)
8/8 Landmine Curtsy Lunges (115#)
10 DB RDL (50# DBs)
10 Goblet Squats (70# DB)
8/8 Lateral Step-ups (20″, 45# DB)
40’ Tip Toe Farmer Carry (35# DBs)
12 Calf Raises (35# DBs)
10 Rounds (each)
10 Bench Press (115/65#)
5 Strict Pull-ups (while partner is benching)
This was heavily inspired by a Mayhem Daily workout, which was partners doing 200 bench press with a penalty of 10 strict pull-ups for each break.
Brandi went first and we’d each take care of loading/unloading a 25# plate from one side of the bar with each switch. Made quick work of the transitions. I wore grips and moved them out of the way between movements. I wasn’t feeling great in warm-ups and even during the early rounds so I stuck to 2×5 on the bench with a very short rest. Then I did the last three rounds of bench unbroken. I did all singles on the pull-ups except for the final round because I was trying to get us under 15 minutes and did, finishing at 14:57. Really pleased with the way this workout turned out and we both enjoyed it.
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.
1 Mile Run
15 Air Squats
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!
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.
30 Air Squats
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.
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.
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.
3:00 BikeErg (1,282m)
40 PVC Passes
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.