MURPH

Memorial Day Hero Workout: Murph

Run 1 mile

100 pull-ups

200 push-ups

300 squats

Run 1 mile

-------------------

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

----------------------

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

-------------------

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

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.
-----------------
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.

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

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)

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
-----------------
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.

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
-------------------
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.

Birthday Workout

79 Pullups
79 Push-ups

79 GHD Situps

79 Box Jumps
You may partition as needed. Every time you break a set – go run 100M.

---------------------

Time: 16:30. Felt good about this time till I saw some other people do it. I think working out on my own really hurt me on these, because I didn't push quite as hard as I could have on every set, instead I tried to pace myself. Ended up running a lot more than I should have. Oh well. All in all this was a really hard workout, really enjoyed it

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

JT

1. “J.T.”
21-15-9
Handstand Pushups
Ring Dips
Pushups
2. Immediately afterwards, 50 GHD Sit-ups and 5x200m sprint
----------------
1. ~12:35. This was a tough workout. Definitely a tricep killer. I didn't do full HSPU. Put 2 abmats under my head, and used them to judge depth. I think this is a good sub, eventually I'll take one out then both.
2. rx'd, 5x200 with 1 min. in between. Average time: 30.25s. Not too bad for doing a 100 out and back

AMRAP Deadlift/Push-up (DLPU)

AMRAP 20 minutes:
1 Deadlift @ bodyweight, 1 Push-up: 162 @ 155

This was a tough workout. The quick turnover on the deadlift and push-up made it into what basically amounted to a burpee, but with weight. Initially tried to do 10 on the minute, and made it with this for the first 10 minutes, but died after that. Finished with 162 total reps. Not awful but I think I could do better next time

2k Row/Push-ups

evening

2000m row
100 push-ups

For total time, and for 2k time
------------------------
7:26 for the row
12:43 total time (5:17 push-ups)

This was the farthest I've ever rowed in a single session, and at an all out pace it was extremely hard. I started out too fast, my first 1000 was in ~3:30-5, and then the next 500 wasn't very good at all. I was able to get up for the last 500 but the middle one really brought my time down. Afterwards my quads were cramped up to the point that I couldn't straighten out to do the push-ups for a while, so the time for those was terrible. Basically what I got out of this was that I need to do some more longer rows, at least just to get used to it

Evening

Max Push-ups in 2 minutes: 61, chest to deck.  Not very good, push-ups need work

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
---------------------------------
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.

DROP DEAD

Afternoon

Warm Up: Run 1 mile. 100 push-ups for time.

Strength: 3 RM Dead Lift

Work Capacity / Stamina: For time: 10 rounds: 5 x Dead Lift (185#), 5 x pull-ups then run 800M, then, 10 Rounds: 5 x Push-Press (95#), 5 x pull-ups.

1. 7:17, 3:34 (need to get better at high rep push-ups

2. DL 3rm - 295

3. Part 1 - 6:20. Didn't do part 2 for time because of tear on my palm, did 5 rounds of 5 push press (95#) with 5 strict pull-ups, and then 2x5 strict press with 95...Really liked this workout, going to try again once the hand gets better

Clean/Muscle-up Practice

Morning

3x20 push-ups with 25# plate

3x10 strict pull-ups

Olympic lifting practice - Cleans

Got a lot better at getting under the weight, making it more of an actual squat clean as opposed to a power clean.  As I get better at this I'll be able to move a lot more weight without as much effort

Also worked on the rings and got my muscle-ups down better, hopefully chaining these together next week