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

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

RWA

Running with Angie:
100 pull-ups
Run 1 mile
100 push-ups
Run 1 mile
100 sit-ups
Run 1 mile
100 squats
Run 1 mile
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Time = 37:49. No pull-up bar, so I was forced to leave these out. If done rx'd it would probably add 5-8 minutes to my total time. Splits as follows
6:24
4:20 (push ups)
6:18
3:30 (sit ups)
6:47
2:45 (squats)
7:02

Time could have been a little faster, got slowed down because I grabbed my dog in between to take him on the runs. Didn't make a huge difference because the little breaks probably made the runs faster which makes it even out. Felt really good about this workout overall, the push-ups were the worst part probably, I was able to do the squats almost unbroken which I was pretty happy about.

Cindy 30

Cindy 30:
AMRAP 30 minutes of:
5 pull ups
10 push ups
15 squats

33 rds in 30 minutes. Not great, compared to some other numbers I've seen put up on this workouts, but relative to what I've done previously this isn't too bad. If I remember correctly I got through about 23-24 rds in 20 minutes, so that's an improvement on my last rx'd Cindy, and then I stayed at around a round a minute for the last 10. Oh well, leaves plenty of room for improvement.

Going for a 2 a day tomorrow

PRANAYAMA

1. Warm Up: Sand Bag drills 10 minutes
2. Strength: Work to 1 RM Front Squat
3. Stamina: 4 Rounds: 4 x front squat @ 80% 1RM, Buddy Carry 100yds, Hip Mobility Drill
4. Work Capacity (Endurance): For Time: Run 2 miles. then 4 rounds [25 x pull-up, 50 x air
squat]. Row 2,000M.
5. Durability / Awareness: Yoga or Active stretch 10 minutes. Breath meditation 5 minutes (see
notes)
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1. Just did regular CF warm-up, some shoulder mobility
2. 1rm = 215...pretty happy about this. Haven't front squatted in a LONG time
3. 3 rounds of 3 x front squat @ 185, farmer's walk with 2 x 55# KB, Hip Mobility Drill
4. ~30 minutes (watch malfunction). Didn't do the last 2000m row due to time constraints, so probably an add'l 8-9 minutes as rx'd.
5. rx'd. Active stretching, foam rolling, breathing exercises after I got home

As expected, another really tough workout. Still trying to get my pull-ups up to par so I don't have to partition them. Took me 2-3 sets on all rounds. The squats weren't terrible, got easier as I went on and started pacing myself better. Tomorrow's active recovery day is going to be great

WALK IT OFF

1. Warm-up: Tabata Push-ups, Squats, Pull-ups
2. 5 rounds for time: 800m run, 30 wall ball (20#), 30 KB swings (55#)
3. 400m walking lunges, Active Stretch
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1. rx'd: Push-ups (20, 20, 20, 16, 9, 14, 15, 9) Squats (20, 20, 20, 20, 20, 20, 18, 19) Pull-ups
(8, 8, 8...stopped)
2. Scaled - 4 rounds: 800m row, 25 DB thrusters (20#), 25 KB swings (55#)
29:38
3. 200m walking lunges (130 steps)

Brutal...haven't done tabatas in a while so the push-ups killed me. Tried to pace myself to get 20 in each set, so I stopped short on the first few, but I'm gonna build up to it (20 for 8 sets is my ultimate goal). Squats weren't bad, I took the same approach but my legs were just tired by the end. Pull-ups were pretty bad, just wasn't feeling it and my hand's not quite up to it after tearing it last week.

The main workout was pretty hard, I scaled it back so it wouldn't take me an hour. I can definitely tell a difference in my fitness though, at least as far as how many thrusters/swings I could get without having to stop. Previously I could only get like 10 at a time but I'm up to 15 for the swings and I got the whole last set of thrusters with no stop.