Digging

I walked 18 holes yesterday and my back got tight on the back nine. I also spent about 30 minutes in the evening compacting sand to prepare for digging the post holes. My back is feeling good today though.

Warm-up

  • 2:00 BikeErg (861m)
  • Shoulder Stretching

Conditioning

  • 400m Run
  • 50 Parallette-facing Burpees
  • 400m Run

The parallette is a little over two inches taller than the barbell and roughly twice as wide too. My runs were about 2:00 each, so I was doing about 10 burpees a minute. Finished at exactly 9:00.

Back

3 Sets

  • 12 Seated Wide Grip Cable Row (93#)
  • 12 Seated Back Fly (30#)

3 Sets

  • 12 Lat Pulldowns (lean back, 93#)
  • 8/8 Kroc Row (60# DB)

3 Sets

  • 12 Straight Arm Pulldowns (60#)
  • 12 DB Pullover (50#)

Then we spent about an hour digging a couple of the post holes and made pretty good progress for neither of us having any experience doing it.

Our Own Thing

My back is tight and my shoulders need a rest from kipping, so we didn’t go to the park to hang up the rings like we were talking about. Doing our own thing for the workout today.

5 Rounds (IGYG per movement)

  • 50m Farmer Carry (handles, 98#)
  • 150m Run
  • 25/25m Single Arm OH Carry (50# DB)
  • 8/8 Single Arm Dumbbell Hang C&J (50#)

Took us exactly 27:00. Really good combination of movements. Sweaty one today.

6 Rounds (each, IGYG)

  • 10 Plyo Lunges (40# DBs)
  • 8 Parallette Shoot Throughs

B felt something in here knee in the last round so didn’t finish and she had been cutting back the shoot through reps. It was just over 8:00 when I finished.

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.

Never Ending Got Overs

So much for yesterday’s workout being about recovery. When I got up out of the loveseat to head to bed last night my right shoulder was messed up! Felt better today after I got moving in the morning. Out in the garage a little after 4pm.

Warm-up

  • 400m Run
  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • 10 Landmine Curtsy Lunges (45#)
  • 5 Dumbbell RDLs (35#)
  • 10 Landmine Curtsy Lunges (70#)
  • 5 Dumbbell RDLs (45#)

Legs

3 Sets

  • 20 LM Curtsy Lunges (95#)
  • 10 RDL (50# DBs)

3 Sets

  • 10 Goblet Squats (62# KB)
  • 10/10 Lateral Step-ups (20″, 40# DB)

Might as well call this shit cardio.

Conditioning

3 Rounds

  • 40 cal BikeErg
  • 30 T2B
  • 20 Burpee Box Get Overs (24″, hands can touch)
  • 5:00 Rest

I knew this was going to be rough. I averaged about 1,200 cal/hr on the bike every time. I went 12-8-4-4, 5×6, 10×3 for my toes-to-bars in the respective rounds and wouldn’t you know it, the smaller sets were the fastest because I took almost no rest between the sets. The burpee boxes seemed to never end. My round times were 6:08, 6:08, and 5:56.

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!

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

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.

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.