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.

Tabata Run/Pushups

Moving all day so I didn't have time for a full workout

Tabata Run:

20:10 x 8. Covered ~.56 miles

~200 pushups over the course of the day

Squat/Press

Back Squat:

3x5 - 205

Press:

4x5 - 95

Muscle-Ups/PC/Sprint

5 rounds for time:

5 muscle ups

10 power cleans (135#)

200m sprint

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Time: 17:04. Not very good. I was doing the muscle-ups on really low rings so I was stuck doing singles, and my cleans weren't very strong after yesterday. This was a really hard workout, but overall it was more because of muscle failure rather than cardio.

Cleans, Pushups

Spent a while working on my clean form. Worked up to 145 (~75% 1RM). This was my first extensive use of the hook grip, and I'm still not a fan. I felt a twinge in my elbow after I got done, which I haven't noticed previously while doing cleans, but they might not be related. Overall a good session. Need to work on getting the bar higher on my shoulders, I was losing my balance forward a bit because of this

Pushup ladder (on the minute)
3-6-9-12-15-18-21-24-(21)

Fight Gone Bad

Crossfit Benchmark - Fight Gone Bad:

Wall-balls: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20″ box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate”, the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
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Total: 383 (141, 123, 119). PR by 30 points. Really felt like I pushed through a wall on this one. Last time I was dead by the last round, but also didn't feel like I pushed hard enough. This time I was dead but I was able to motivate myself to keep going. Pretty much all 30 points of the PR came from this last round (lt: 95, tt: 119). I also made a more concerted effort to pace myself, rather than going balls to the wall for the whole minute each time, which gave me a little time to catch my breath in between exercises, especially on the first round.

Deck of Cards

Deck of Cards for time:

Hearts = Burpees
Spades = Squat jumps
Clubs = Mountain Climbers (4 count)
Diamonds = Clapping push-ups
Jokers = 400 meter sprint
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Time: ~25-30 minutes. I was using a stopwatch on my computer, and it died mid workout. This was really hard. The mountain climbers were a bear, I definitely underestimated them. Doing workouts like this really helps my burpees though, because they're almost completely mental, just being able to keep moving, and when I do them in smaller sets I can keep going unbroken, which build up that mindset.

Max Jerk

Work up to 1rm Split Jerk
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Got 185 up pretty easily. Tried 205 a few times and just couldn't get under it fast enough. This is definitely my limiting factor on the olympic lift, I'm just not comfortable enough to drop under the bar with enough speed to move higher weights. I'm going to work on this later in the week, getting perfect form at lower than max weights. I was happy with the 185 though, because last time I did C&J this was my max, but it took me A LOT of tries to finally get the jerk with 185, so I guess it is some progress

Took it somewhat easy today to rest up for FGB tomorrow

PFT

Ran a 290 on my PFT today. This is up 13 points from my last one (277). Really happy about the progress, I went from 18 to 20 pull-ups, and dropped my run time from 20:04 to 19:32. I'm hoping over the next month or 2 I can drop another 30 seconds off the run, and hopefully get into the 18:xx range. All in all I'm happy with the score, and it shows me what I need to work on if I want to get one of the slots for OCC-205

Rest Day

Legs are kind of sore from Helen yesterday. I've got my contracting PFT for OCS tomorrow so I don't want to be dead.

I'm pretty confident I'll get the 20 pull-ups and 100 crunches, so that's 100 points. I just want to get my run time as close as possible to 18:00, so we'll see how it goes

Helen

Crossfit Benchmark Workout: Helen

3 rounds for time:

Run 400m

21 KB Swings

12 Pull-ups

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Time: 7:47. This felt great. I really killed this workout, almost a minute PR from my last time. This was partly because I found out it was only 12 pull-ups rather than 15, but I also just felt great. All the KB swings were unbroken until the last set (16, 5).