2019 Murph

Signed up for the 9am heat with a bench of friends. Nice cool morning for it.

“Murph”

  • 1 Mile Run
  • 100 Pull-ups
  • 200 Push-ups
  • 300 Air Squats
  • 1 Mile Run

**Partition the pull-ups, push-ups, and air squats as needed.

I haven’t done a real Murph since 2016. In 2017 I was traveling back from attending Regionals and didn’t do it at all. Last year my shoulder was messed up so I did ring rows. Here’s my Murph history:

  • 2012 – 44:26
  • 2013 – 39:41
  • 2014 – 40:17
  • 2015 – 37:18
  • 2016 – 37:11
  • 2018 – 43:10 (ring rows)

I’ve run less than 13 miles in 2019, with only two runs longer than 400m, and a good chunk being warm-ups for class. I just finished 12 weeks of Year of the Engine though, so my conditioning has been feeling great. My pull-ups and push-ups have also been really good this year, so I was looking forward to testing out this workout.

I ran the first mile in between 8-8:30 and got right on the pull-up bar when I found a spot (gym was packed!) I broke it up by doing 20 rounds of “Cindy” (5 pull-ups, 10 push-ups, and 15 squats), but didn’t wear any grips. I like to wear my Garmin watch for this to help pace the runs, so I took advantage of the lap feature to keep track of rounds. It worked great and kept me moving.

  • 1 Mile – 8:26.4 (after getting in the gym and finding a spot)
  • Round 1 – 43.4
  • Round 2 – 43.9
  • Round 3 – 46.4
  • Round 4 – 48.1
  • Round 5 – 50.2
  • Round 6 – 51.5
  • Round 7 – 53.1
  • Round 8 – 52.1
  • Round 9 – 51.6
  • Round 10 – 55.8
  • Round 11 – 54.6
  • Round 12 – 53.9
  • Round 13 – 55.8
  • Round 14 – 56.5
  • Round 15 – 58.5
  • Round 16 – 1:00.7
  • Round 17 – 55.8
  • Round 18 – 1:03.0
  • Round 19 – 59.7
  • Round 20 – 1:22.9 (After telling someone about the blood on my bar and leaving the gym)
  • 400m – 2:00.6
  • 400m – 2:31.3
  • 400m – 2:17.7
  • 400m – 1:54.6 (8:44.2 mile)

I think my watch said about 8:06 when I finished the first mile, but I didn’t hit the lap button until I found a spot to do my pull-ups. I was able to do all of the pull-ups and push-ups unbroken. I tried not to stop during the squats or pause at the top of reps; just keep moving. With about 5 rounds left I ripped my right hand a little bit and was really starting to slip on the bar. So it was a constant adjustment to finish. It took me just over 18 minutes to finish the 20 rounds, which only 2 of them being over a minute. Felt decent when I headed out for the run, but I guess I slowed over the middle 800 meters. Good enough for a time of 35:28 to PR by 1:43! Really happy with that.

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Gymnasty Thrusting

Out in the garage around 11. I warmed up with a 3:00 row (750m).

Engine Builder – Anaerobic

10 Rounds

  • 20s Row
  • 1:40 Rest

Didn’t even break a sweat and got 31 meters more than last month with 116-116-118-119-119-119-119-119-119-119 meters. I don’t remember it being this “easy” the other times I’ve done it.

2019-05-24-row

Went to the 4pm class.

Accessory

  • 3×15 RH (90#)

Warm-up

  • 500m Row
  • 2x Tabata
    • Air Squats
    • Front Rack Stretch w/ PVC
    • Kip Swings
    • PVC Passes
  • 5 Thrusters (45#)

Gymnastics & Strength

  • E2M – 3 Rounds10 Pull-ups
    • 3 Thrusters (95-115-135#)
  • E2M – 3 Rounds8 C2B Pull-ups
    • 2 Thrusters (155-175-185#)
  • E2M – 3 Rounds3 Bar Muscle-ups
    • 1 Thruster (195-205-215#)

This was fun! No extra rest between the extra transitions other than what’s left in your two minute window. I was able to do all of the gymnastics movements unbroken and felt really good, especially not having done a bar muscle-up since the open. Thrusters were a little heavy since I haven’t squatted anything like that in a long time. I put the belt on for 175+ I think.

Conditioning

E2M except not at 0:00 – 7 Wall Balls (20#, 10′)

  • 100 DB Snatches (40#)
  • 50 DB Hang Power Cleans (50# DBs)

It was programmed as wall balls EMOM but we didn’t do that because I guess it was too much for the morning folks with a 16:00 time cap, so they made the change for us and put a 12:00 cap on it. I scaled back the snatches from 50# and actually wore my belt through this entire workout too. I did 20-20 snatches before the break, then 20-10, 20-10, and just rested extra by my wall ball every time it came around. The cleans were a bitch! I did 10-10, 10-10, and 10. Finished at 10:38.

This week was a lot of lifting for me and it seems my back survived.

27 Calorie Rounds

The gym workout for this morning was a partner workout with a lot of lifting and after so much snatching yesterday I felt it was a good idea to stay home. Need to be smart with the lifting due to my back. My body feels good after yesterday’s workout though. I warmed up doing 750 meters in 3:00.

Engine Builder – Anaerobic

6 Rounds

  • 45s Row
  • 3:30 Rest

Was getting up to 2,200+ cal/hr by the 4th pull. I got exactly 27 calories each round and 262-262-263-263-263-262 meters. That is 3 calories and 15 meters better than two months ago after the disappointing drop last month, when my back was really tight and affected my power.IMG_2728.JPG

Conditioning

25:00 AMRAP

  • 5 Strict Pull-ups
  • 15 Sumo Deadlifts (53# KB)
  • 25 Double Unders
  • 15 C2D Push-ups
  • 15 Bear Hug Squats (20# MB)
  • 25 Double Unders

I came up with this gem as something to keep moving through; wasn’t trying to set any records today. I used one of my old ropes since I was jumping on the concrete driveway. It felt like the wind was affecting the rope in my first two sets and I missed several times. After that I moved away from the tree, turned 90 degrees to face the wind, and never missed again! Didn’t expect that with a rope I haven’t used in years. I got through 7 rounds, the pull-ups, deads, and five dubs, so 7+25. Everything was unbroken except those first two sets of dubs. I was surprised my push-ups didn’t slow down at any point with the deeper depth and fifteen at a time.

Pull-up Comfort Zone

I rested yesterday after coming back from the quick trip up north. Knowing it would be cold today and I wouldn’t golf was really the deciding factor. I did something to my wrist last week and have no idea when. My guess is one of the overhead barbell workouts after not having done anything like that in a month. It’s a little painful if I try to bend it too far either way. Out in the garage before lunch.

Engine Builder – Interval

5 Rounds

  • 2:30 Row
  • 30s Rest

Thought about a 1:50 pace, but settled on 1:48 after looking at previous workouts. Got exactly 695 meters each time.

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Went to the 4pm class.

Warm-up

  • 2:00 Airdyne AD2
  • 2 Rounds
    • 20s PVC Pass Thrus
    • 10s Rest
    • 20s Air Squats
    • 10s Rest
    • Jumping Jacks
    • 10s Rest
    • Bottom Squat Hold
    • 10s Rest
  • 2 Rounds
    • 5 Good Mornings (PVC)
    • 20/20s World’s Greatest Stretch
    • 6 Plyo Lunges

Strength

Back Squat

  • 10×35#
  • 10×65
  • 5×85
  • 5×105
  • 5×125
  • 20×145

I jumped in with Brandi and Ashley since I wasn’t going heavy. I haven’t had a bar on my back in over a month. Still not easy doing 20 reps even at a light weight though. Hard to believe I did 20×285 before!

Conditioning

15:00 AMRAP

  • 30 Double Unders
  • 15 Wall Balls (20#, 10′)
  • 30 Double Unders
  • 15 Pull-ups

We did this exactly four weeks ago and I scored 5+30 doing 3×5 pull-ups. My notes say I had to go slower than normal on the wall balls because it was only a couple of days after the last minor back tweak. I decided to try 8-7 on the pull-ups today to push my comfort zone like I was talking in a post last week. Just before starting I got an idea to start with kipping instead of butterfly, but they were so slow and my pull felt weak. I switched to butterfly after the first (or maybe second) round. Was able to do every round of pull-ups 8-7 as I hoped. Wall balls were unbroken and I missed in almost every set of dubs. I think it’s time for a new cable on my rope because the coating is wearing off in several places and it’s getting some permanent bends. My score was much better today, getting 5+82, so I only had 8 pull-ups left to finish the 6th round.

Update: I actually had a spare cable for my rope in the garage, so it’s already replaced!

Proper Pacing

My neck and shoulders are pretty sore from yesterday, but I’m also sore in my lower body. Didn’t have time for the Engine Builder workout early in the day, so it’s a late one today. Rushed to cut the lawn before the gym due to a chance of rain rolling in and rain most of the day tomorrow. Went to the 4pm class.

Warm-up

2 Rounds

  • 1:00 Assault Bike (24 total cals)
  • 15 PVC Passes
  • 10 Hand Release Push-ups
  • 5 Strict Pull-ups

Conditioning

25:00 AMRAP

  • 20 cal Assault Bike
  • 10 DB Bench Press (50#)
  • 50 Double Unders
  • 15 Pull-Ups
  • 1:30 Rest

We were supposed to use our slowest time for the whiteboard so it’s key to pace properly. My round times were 2:50, 3:03, 2:56, 3:02, and 3:02. Happy with the consistency, only ranging 13 seconds. I had 10 reps left in 6th round, so finished 5+85. Missed too many dubs or I might have been able to finish. I wore gymnastics grips, did 3×5 pull-ups every round, and didn’t let myself rest much between sets. Should have tried 8-7 because they’ve been feeling really good and it’s time to take a chance. I was around 72 RPM on the bike.

Accessory

10-9-8-7-6-5-4-3-2-1

  • Kroc Rows (50#, each arm)

Cruised through these pretty quickly. Already had a 50 pound dumbbell out from the metcon so that’s what I used. I stayed after to do some posterior chain work.

3 Sets

  • 15 Reverse Hypers (90#)
  • 10/10 Lateral Step-ups (30″)

Out in the garage a couple of hours later…

Engine Builder – Interval

8 Rounds

  • 500m Row
  • 30s Rest

A couple of weeks ago for 8x 1:30/0:30 I did a 1:49/500m pace and thought I could have gone faster. With the slightly longer time domain my goal was that same pace, especially so late in the day after a tough workout. I wasn’t excited to get started, but I ended up feeling great! After four rounds I knew I could pick up the pace. My splits were 1:48.9, 1:48.7, 1:48.8, 1:48.9, 1:48.5, 1:48.2, 1:47.9, and 1:47.3.

2019-05-08-row.jpeg

Kind of Like Murph

Set my alarm and got up to get to the 9am class.

Warm-up

  • 400m Run
  • Dynamic stretching

Conditioning

  • 1 Mile Run
  • 100 Pull-Ups
  • 200 Push-Ups
  • 300 Air Squats
  • 1 Mile Run
  • 300 Sit-Ups
  • 200 Double Unders
  • 100 Pull-Ups
  • 1 Mile Run

Paired up with TJ. Tom was the odd man out, so he joined us and worked at the same time as me. We decided to go through this like a chipper and thankfully even the runs were able to be split up. We did 200 meter runs, sets of 5s for pull-ups and push-ups, and 15s for air squats. Then we did sets of 15 sit-ups most of the way with 2 or 3 sets of 10s. Dubs were sets of 25 (no misses for me) and 5s for pull-ups again. I was able to get through ever set of pull-ups in both rounds doing butterflies and I did wear grips. There was a 35 minute time cap, which we hit right around the end of the sit-ups. We decided to finish and it took about 45 minutes.

After cleaning up the last of the tree branches and running a bunch of errands throughout the day, I hopped on the rower. With the long workout this morning I decided to put off the week 9 endurance piece on the Airdyne until tomorrow.

Warm-up

5 Rounds

  • 30s Row
  • 30s Rest

Increase the pace each interval. Ended up with 131, 137, 143, 150, and 158 meters.

Engine Builder – Anaerobic

8 Rounds

  • 30s Row
  • 2:30 Rest

Going to stop paying attention to the calories for such short intervals like this. There just isn’t enough variance at a high pace like this. So my goal pace shifts from > 2,200 cal/hr to < 1:25/500m. I went 178, 178, 179, 181, 181, 181, 181, and 182 meters. This was 33 overall meters more than a month ago and 56 better than two months ago. Today’s first interval matched my best distance from last time. I think the warm-up definitely helped. There was still a bit of warm-up up at that high pace as you can see from the first four intervals.

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All The Scaling

Can still feel that back tweak there. Was out in the garage before lunch.

Engine Builder – Interval

8 Rounds

  • 1:30 Row
  • 30s Rest

I was really struggling to figure out a goal pace for this. In the last two months I have plenty of different samples, but the work:rest ratios are all a bit different. Going in I was set on 1:50/500m, but was doing 1:49 in the first interval so I stuck with it. Could have gone faster. My meters were 413-413-413-414-413-414-414-413, so another consistent one.

Went to the gym at 4pm.

Warm-up

2 Rounds

  • 1:00 Bike
  • 10 RDL (45#)
  • 30 Jump Ropes

Accessory

3 Sets

  • Dumbbell Curl – 21s (30-25-25#)
  • 10 GHR (red band)
  • 1:00/1:00 Single Leg Stand (62# KB)

I did this instead of 5×5 deadlifts. First 2 sets I was holding the KB in the wrong hand and it was an awkward stance. In addition to the red band, I’m pushing off the pads a bit with my hands so I don’t put stress on my back.

Conditioning

5 Rounds

  • 50 DU
  • 8 Pull-ups
  • 8 T2B
  • 5 Box Jumps (36″)
  • 50’ Farmer Carry (53# KBs)
  • 1:00 Rest

I think I got 2 sets of dubs unbroken and missed 3x in one of the sets! Scaled 8 muscle-ups down to the 8+8 and was able to do each movement unbroken, wearing grips. The bar I was using was a tad too low for me, so I actually had to spread my legs in my kip which felt really weird. Instead of doing 5 muscle cleans (155#) I figured the high box jumps would still get me working on leg drive and hip extension. Cruised through this one in 12:55.