2020 Murph

Yesterday I did several hours of yard work and then rested other than a few frog stands. Out in the garage at 9am today, when it was already hitting 70° and still near 100% humidity. We just haven’t had this type of weather yet, so today was a hell of a workout for an intro to it!

Warm-up

  • Monster Walks
  • 20 PVC Passes

“Murph”

2020-murph-mile

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

*Partition the pull-ups, push-ups, and squats anyway you like.

I was hoping to run the first mile a little faster and be more consistent through the 20 rounds of 5-10-15 than last year, when I set a PR with 35:28. Then hold on far that last mile run. It was exactly 8:00 on the clock when I jumped up to the bar, compared to 8:26 last year. It took me 17:11 to get through the 20 rounds, compared to around 18:17 last year. Run may have been a little slower this year (9:07) though. My time was 34:18 for a PR by 1:10!

I wore my Garmin watch and planned to use the lap timer because it worked so well last year. I forgot to hit the button after round one and then in round five my wrist must have hit a button to quit the workout so I took it off. I did have a camera going and roughly figured out my round times, which were all under a minute. They were 40, 44, 43, 50, 49 (grabbed chips when watch reset), 46, 47, 51, 51, 54, 52, 56, 57, 55, 54, 55, 55, 56, 57, and 59 (grabbed sunglasses and turned around) seconds.

 

 

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🇺🇸 34:18 Murph! 🇺🇸

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2020-murph-hr.png

Over the years…

  • 2012 – 44:26
  • 2013 – 39:41
  • 2014 – 40:17
  • 2015 – 37:18
  • 2016 – 37:11
  • 2018 – 43:10 (ring rows)
  • 2019 – 35:28
  • 2020 – 34:18

Not bad to keep improving at 40-years-old!

The heat and humidity was pretty nasty. Brandi had the bright idea to do some ab work after, so we did.

Midline

5 Sets

  • 10/10 Side V-ups
  • 10 Parallette Shoot Throughs

We did these I Go You Go style. My core strength is coming back because the shoot throughs were much easier than about a month ago.

Run Sandwich

My back is a tight from yesterday, especially as I started to warm-up I could feel it. Out in the garage at 4pm.

Conditioning

E3M – 12 Rounds

  • 150m Run
  • 5 Pull-ups
  • 10 Push-ups
  • 15 Air Squats
  • 150m Run

Seventy pull-ups yesterday and another 60 today. 🤷🏻‍♂️ This is a modification of another Ben Smith grinder. Was going to do 15 cal row to start, but Brandi suggested we create a run sandwich and it turned out great. My times were 1:55-2:00-1:56-1:52-1:55-1:58-1:57-1:57-1:58-1:56-1:55-1:52. I purposely slowed down for round two after thinking I went out too hot. The pace was just right though. I felt really good in all aspects today and really surprised myself on the runs. Even my air squats were quick!

Midline

3 Rounds

  • 30s V-sit Crunch
  • 30s Plank Breakdancer Kicks
  • 30/30s Alternating Elbow to Knee + Toe Touch
  • 30s V Sit-up & Over
  • 1:00 Rest

Nasty!

Sunday is For Back

I feel surprisingly good after that leg killer yesterday. Last night I poured myself a drink after a tough week and got some solid recovery sleep. WHOOP has me at 46% recovery today, which is understandable after some drinking and two days of tough workouts. Out in the garage at 10am.

Warm-up

  • 15:00 Airdyne (319 cals, 7.79 km)
  • Monster Walks
  • 20 PVC Passes

Sunday is going to be focused on back for awhile.

4 Sets

  • 12 Lat Pull Downs (90#)
  • 12 DB Pullovers (40-50-50-50#)

The damn pulleys on my cable system were causing too much friction even after I added a bunch of 3-in-1 oil before we started. So then the coating on the cable split open. Guess I’ll have to find some better pulleys.

4 Sets

  • 12 Seated Horizontal Banded Rows (2x red)
  • 12 Seated Back Fly (30#)

This combo was probably the toughest of the day.

4 Sets

  • 12 Straight-ish Arm Banded Pull Down and Backs (2x red)
  • 12/12 Single Arm Seated Banded Pull Downs (red)

4 Sets

  • 12/12 Cross Body Single Arm 90 (15#)
  • 12/12 Kroc Row (elbow out, 30#)

I wasn’t confident in the shoulder positions for those 90s. Flaring out the elbow for the rows is much harder!

Gymnastics

4 Sets

  • MAX Strict Pull-ups
  • 2:00 Rest

Wasn’t expecting much, but I set a PR by two reps on the first set with 17!! Fell off a cliff from there though with 9-7-7.

Midline

4 Rounds

  • 10 Push-up w/ reach across and move dumbbell (50#)
  • 40 Hollow Flutter Kicks
  • 20 Floor Wipers (45# plate)

I was able to keep everything unbroken. Took me 7:30.

It was a monster session over 2.5 hours with my time on the bike.

Now the 500

Yesterday afternoon I did about two hours of yard work, which probably didn’t help the back tightness I’m feeling this morning.

Warm-up

5:00 Airdyne (95 cals, 2.46 km)

Time Trial

500m Row

Could I beat 1:23.5 from January of 2016?

2020-05-02-500m-row.jpg

Yes! I was 0.5 seconds behind pace at the 400 meter mark, but not completely dying in the final 100 pulled out the 0.3 second PR!

Weightlifting

Power Clean

  • 6×45#
  • 6×75
  • 3×95
  • 3×115
  • 3×135
  • 10:00 EMOM
    • 3×155

Wow, it’s been awhile! Didn’t want to get crazy, but get the feel for a bar again. I did all touch-n-gos on the warm-ups. Started out doing quick singles in the EMOM for five rounds and then did TnG for the other five. Felt good to move some weight again.

Conditioning

3 Rounds

  • 30 Push-ups
  • 15 Deadlifts
  • 700m Run (around the block)

I  decided ty try larger sets of push-ups than normal since there was a big break with the run; did 18-12 each time. I did 8-7 for deadlifts with a few breaths. Seemed like I was able to push the run a little today. Finished in 14:20.

After lunch I’ll mow the lawn and maybe try out an idea for a muscle-up location. May do some rehab tonight.

Fundraiser #1

Great sleep and recovery, but my arms and back are sore from yesterday! Out in the garage at 4pm.

Warm-up

  • 5:00 Airdyne (103 cals, 2.55km)
  • Monster Walks
  • DB Snatch
    • 5/5 @ 20#
    • 5/5 @ 35#
    • 3/3 @ 50#

Conditioning

10:00 AMRAP – Support Your Local Box Fundraiser #1

  • 10 Air Squats
  • 9 DB Snatches (right, 50#)
  • 10 Push-ups
  • 9 DB Snatches (left, 50#)

I was afraid of so many snatches. That’s a lot of bending over that I haven’t been doing. I purposely started out slow to get a feel for it. When I get past the five minute mark I knew I’d be good and started to pick up the pace. Really should have gone faster on the air squats the entire way. Got through 7+10 (276 reps) and I’m pretty happy with that. My back will be tight tomorrow, but I didn’t have any pain. Took a bit to recover after that one.

Accessory

3 Sets

  • 10/10 Weighted Step Downs (15″, 40# vest)
  • 20 Kossack Squats (alternating, 40# vest)

You don’t realize how much legs actually get used in that AMRAP. This was tough!

Midline

4 Rounds (30s work, 30s rest)

  • 30s V-ups
  • 30s Hollow Body Scissor Kicks
  • 30s Russian Twists
  • 30s Leg Lifts

I got this one out of a recent Kristi Eramo video and it was a dandy. No weight needed for those twists!

Achy Breaky Legs

My legs were so wrecked last night already and ache today too. Especially in my hips. Made sure to get in the core stability work during lunch.

Midline

McGill Big 3

  • 10-8-6 Curl-ups
  • 10-8-6 Side Planks
  • 10-8-6 Bird Dogs

The bird dogs were the hardest they’ve ever been because I was shaking trying to hold up my leg! Out in the garage at 4pm.

Warm-up

  • Monster Walks
  • Steamboats

Strength

4 Sets

  • 10/10 Step Downs (15″, 35#)
  • 10/10 Single Leg Calf Raises

The step downs were rough with the increased weight and how my legs felt.

Conditioning

5 Rounds

  • 3:00 AMRAP
    • 500m Row
    • MAX Push-ups
  • 2:00 Rest

I did the 500s in 1:48.1-1:48.2 every round, which felt good considering I haven’t rowed since February 8th, 2-3 days before my back tweak. I did sets of five push-ups and finished with nine to get 39 in the first round. I didn’t expect to get that many when I came up with this workout. I didn’t expect it to continue, but then I did the exact same thing three more times, before finally hitting 40 to finish. So 196 total push-ups! I really liked that workout. 😀

After cooling down I did my anded PT exercises.

Challenge Accepted

Yesterday I took a rest day and fixed the computers on two old Concept2 Model C rowers!

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Making old work like new again.

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I did my floor PT exercisese and had planned to do the core stability work since I missed it Saturday. Didn’t happen though. 🤷🏻‍♂️

Today at lunch I did the banded PT exercises. Was out in the garage at 4pm.

Warm-up

  • Monster Walks
  • Steamboats

Strength

  • 15 Air Squats
  • 2×15 Goblet Squats (35#)
  • 2×15 Goblet Squats (50#)

Accessory

4 Sets

  • 10 Strict Chin-ups
  • 40 Band Pull Aparts (blue)

Conditioning

15:00 AMRAP

  • 12 Jingle Jangles (21’ across garage)
  • 6/6 Reverse Lunge Knee Drive
  • 12 Push-ups

That was good and the rounds went much faster than I expected. It’s crazy how much more stable I am on those reverse lunges with the knee drive than the first time I did them only 10 days ago. I was flying through them today. I was able to do all of the push-ups unbroken with ease too. Finished 12+2.

Challenge

Knocked out a set of 10 strict deficit handstand push-ups (~4″) for a challenge making the rounds on Instagram.

After trying one I wasn’t sure I’d get through ten, but that turned out pretty good!

Midline

McGill Big 3

  • 9-7-5 Curl-up
  • 9-7-5 Side Plank
  • 9-7-5 Bird Dog

I definitely need to get in these today after skipping them the last two days.