MURPH

Memorial Day Hero Workout: Murph

Run 1 mile

100 pull-ups

200 push-ups

300 squats

Run 1 mile

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Time: 33:40

First Mile: 6:05

PT: 18:57

Second Mile: 8:38

Didn't use any partitioning strategy other than sets of 10 pull-ups, 20 push ups, and 25 squats, not necessarily in that order. I just went by how my body felt and did set of each until I reached the numbers

Rest Day. Going to be out of town for the rest of the weekend for a wedding, probably won't be able to work out

RUNNING WITH CINDY

5 x 200M Run
5 Rounds Cindy
4 x 200M Run
4 Rounds Cindy
3 x 200M Run
3 Rounds Cindy
2 x 200M Run
2 Rounds Cindy
1 x 200M Run
1 Rounds Cindy

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Time: 30:14 with 20# vest. I'm going to make it my goal to do at least 1 workout a week in the vest. After my workout last week, I realized how much work I need running with weight on, and doing the bodyweight exercises will add strength. This wasn't quite as bad as I thought it was going to be. The pull-ups and push-ups were fairly easy, but I could definitely feel the added weight on the air squats. Running still needs work, I feel like I'm just plodding along

PEARL HARBOR

1: 3 rounds AFAP: run 400M, 20 x KB slasher (55#, 10 ea side), 10 x Goblet Squat (55# KB)
2: Work to 1RM Bench Press
3: 10 Rounds for time:
10 x Dead Lift (185#)
10 x Burpees
4: Chipper:
20 x Bench Press @ 90% 1RM
Row 2,000M
125 Push-ups

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afternoon

1. rx'd

3. WC - Time 16:32. The burpees definitely killed my time on this one. Was able to do all the deadlifts unbroken, but just felt like I couldn't catch my breath while doing the burpees

evening

2. Work up to 1rm Bench Press: 210 (PR). Really impressed with this considering I haven't done ANY benching in probably 5 months

4. rx'd. 20 x Bench Press @ 185#

Ran a mile on the treadmill at 1.0 incline and 6min/mile pace, rower was broken at the Y.

125 push-ups

Team WOD, 5k Row

Team Workout, with a group of 3:

Sprint 200

15 DB Thrusters, 40#

15 Pushups

Rotate

Sprint 200

15 DB Deadlift, 40#

15 Pullups

400m Relay

250 1-arm Snatch, 40#

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1 person works at a time, the first 2 segments are done as a whole. Time 25:12

~10 minutes later

Row 5k

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Time: 20:18. This was harder than I thought it would be. I never realized how uncomfortable the seat on a C2 was until I sat on it for more than 10 minutes at a time, but by the end I couldn't wait to get up. Over the last half, I tried to sprint for about 100-150 at a time every 500 in order to get my time down. Really killed it on the last 500

Squats, Oly Lifting, 7/7/7

Back Squats:

work up to 3x5 - 215

Full Clean:

Form work. Worked up to 165 with a lot of work at lower weights

Snatch:

Form work. Worked up to 125 with a lot of work at lower weights

Short met-con:

AMRAP 7

7 Wall-ball (20#)

7 Burpees

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9 rounds. Maybe 10, I lost count. Did my best to keep moving the whole time, this workout is a killer though if you really go all out

Rest Day

Feeling drained. Pretty sore in quads and hamstrings. Might try some light rowing/running

Press, Christine

1. Work up to 1RM Press
2. 5x3 @ 90% 1RM
3. Crossfit Benchmark Workout: Christine
3 rounds for time:
Row 500m
12 deadlifts @ bodyweight
21 box jumps (20")
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1. 125. Tied PR. Still not making much progress on the press, but at least 125 went up fairly easy this time. The top half of my press is my limiting factor, I don't have any problem getting the weight up to my nose or higher, but that's my sticking point. This definitely has carry-over to HSPU, as the bottom portion is my limiting factor there. Might work some top half presses in the future, or stick with HSPU
2. 5x3 @ 110#. Not too bad, the last set was pretty heavy
3. Time: 8:26. Really pleased about this time. Goal going in was under 9 minutes. I focused on maintaining strong, slow strokes on the rower which allowed me to catch my breath and recover for the deadlifts and box jumps. The first 500 was 1:52, and I think the others were also under 2:00

FROGMAN PT

1. Warm Up: 30 minutes Frogman PT. Choose a variety of fast, full range of motion, body weight exercises with ROM drills interspersed
2. Work Capacity - For time, with 20# vest:
1 mile run
50 push-ups, 75 thrusters (75#), 50 push-ups
1 mile run
3. Durability: 4 x 2 minute plank holds. 2 x 100 4-count flutter kicks.
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1. Assorted exercises for 30 minutes. Did sit-ups, GHD sit-ups, squats, lunges, pull-ups, chin-ups, dive bomber push-ups, back extensions, double unders, lateral jumps, etc.
2. ~38 minutes with 25# vest. This was my first workout in a vest and it was brutal. Running was difficult because the vest was shifting around. The first mile was around 8 minutes. First set of pushups was pretty quick, but I got crushed on the thrusters. With the tightness of the vest I felt like I was struggling to get full breaths. 2nd set of push-ups was pretty tough as well, because my shoulders were crushed. Last mile was REALLY slow.

This was a very humbling experience, but it showed me that I definitely need to supplement more of my workouts with added weight on bodyweight movements.

DL/Lunges, assorted skill work

early afternoon

Work up to 1rm Deadlift

95x5, 135x5, 185x3, 225x3, 275x3, 315, 365, 385 (f), 365

5 sets of 3x315 DL, 20 weighted lunges (36#)

Didn't feel too strong on the deadlifts today. 365 went up somewhat easy, form felt pretty good. But 385 didn't even move off the ground. I didn't want to push it too hard so once I felt my back start to go I didn't pull anymore. Overall not too bad

evening

Assorted Skill Work

Max burpees - 1 minute: 27

Max l-pullups: 12

Work up to 1rm front squat: 95x5, 135x3, 155x3, 185, 205, 225, 245 (f), 235 (f)

Max # push press (95#): 30

500m Row for time: 1:34.5

Pretty good session overall. I'd like to get 30 burpees eventually, and I think I could if I hadn't eaten right before...they were literally BURPees. Tied my PR on the front squat, and might have gone higher but I started losing my back stability at the higher weights, probably due to the deadlifts. I've got to check but I think this is close to my PR on the 500m row, I made the mistake of slowing up at the end thinking my stroke was going to carry me through the end, which might have cost me a little time, and I was definitely less tired this time than after my last 500, which is good. I was definitely going at a lower stroke rate, and concentrating on stronger pulls.