Soak up the Sun

My back was a little worse through the night and when I woke up this morning. Could feel it a bit here and there through the day. My hands ached this morning as I sat and drank my coffee. Worked out at 2pm today.

Warm-up

  • Monster Walks
  • 10 Monster Band Squats
  • 20 PVC Passes

Midline

4 Rounds

  • 12/12 Hanging Oblique Raise
  • 12 Weighted V-ups (20# MB)
  • 12/12 Wood Chopper (30# DB)
  • 30s Seated Plate Twist (10# plate)

Took exactly 16:00!

Conditioning

40:00 AMRAP

  • 40/30 cal BikeErg
  • 30s Rest
  • 40 DB Push Jerks (30/20# DBs)
  • 30s Rest
  • 400m Run
  • 30s Rest
  • 40/30 cal Row
  • 30s Rest

I mapped out the 400 meters to be out to edge of Dundee and back. Originally I had the SkiErg programmed, but replaced it with the push jerks to break it up a bit.

We took the machines and dumbbells outside for some sun. I held a pretty steady pace on everything. Went 24-16 on the first and fourth rounds of jerks and 15-15-10 on the second and third. Finished 4 rounds plus 40 calories on the bike with 16 seconds to spare on the clock. I really like that bike and am so glad I bought one.

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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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!

15 Butterflies

I feel good! Out in the garage at 4pm.

Warm-up

  • 10:00 Airdyne (210 cals, 5.15 km)
  • 15 DB Bench Press (30#)

Strength

5 Sets

  • 15 DB Bench Press (50#)
  • 8 Front Raises (15#)

Conditioning

20:00 EMOM (alt)

  • 15 Pull-ups
  • 6/6 Single Arm DB Thrusters (50/35#)
  • 15 Box Jumps (24/20″)
  • 150m Run

All unbroken 🦋  pull-ups!! I don’t remember the last time I tried a set 15, let alone five sets. This was a good combination of movements.

Gymnastics

5 Sets

  • 1:00 HS Hold
  • 1:00 Rest

Last two were not fun.

No Way!

I mowed the lawn yesterday and didn’t really do much else. Shitty night of sleep because of worries. 🤷🏻‍♂️ My hands are sore from hook gripping and holding the bar! My traps are sore too from shrugged cleans. Went to the Heritage track at 10am and then back to the garage.

Conditioning

  • 800m Walk
  • 400m Jog
  • 400m Walking Lunge
  • 400m Walk

After all of the plyo lunging, I’ve been wanting to give the 400m lunge a retest. Beautiful morning for it.

IMG_4374.jpeg

Last October my time was 10:39, when I alternated between 20 step-through lunges and 20 bringing my feet together. My goal was to go sub 10 today, by doing 30 step-throughs followed by 10 with a feet gather. I was surprised how great I felt at 100 meters and knew I was flying. As I rounded the final corner I turned to see where Brandi was and she was not far behind me! So I pushed it doing a final 62 step-through lunges without stopping. My time was 8:47!!! Holy Fuck I couldn’t believe it.

Strength

Bench Press

  • 10×45#
  • 10×95
  • 6×145
  • 3×185
  • 3×205
  • 3×220
  • 3×230
  • 3×240
  • 3×250
  • 1×262.5

Went for a PR, because why not, but it came off the rack weird so I called it after one rep.

Midline

E2M – 5 Rounds

  • 16 Alternating V-ups
  • 16 Heel Reaches (leg lifts without lowering legs to the ground)
  • 12/12 Side Plank Bounces

Another good one from Kristi. I did my side plank bounces with my hand on the ground.

Accessory

5 Sets

  • 30s HS Hold (try to take feet off the wall)
  • 30s Rest
  • 30s Banded Curls (blue band, last 4 sets with fat grips, ~25 reps)
  • 30s Rest

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.

Surprising Row PRs

I did housecleaning all morning and took a break around 2pm.

Warm-up

5:00 Airdyne (103 cals, 2.55 km)

Time Trials

My BTWB rowing speed scores are way off due to intervals counting, which throws off my fitness level, so I’m going to do some rowing tests this week.

Row

  • 100m – 15.1
  • 100m – 15.2
  • 1,000m – 3:09.9

That’s a PR for 100m by 0.4 seconds (back in Dec 2015)!! I used 7.5 on the damper first and then maxed it out to 10 on the second try. Reset it back to 5 for the longer row. I looked up my old 1k time, which was 3:11.2 from March 2015. So I set a goal to hold 1:35 as long as possible. Felt good at 500 meters and then it started to hit me with about 300 to go. Was able to hold on for a 1.3 second PR. I really didn’t expect a PR from either row. I’d say all of the single leg work is paying off since I haven’t done much rowing all year.

Really good splits for the 1k!! I was fucking wrecked after that and rested about a half hour!! Can you say Fran Lung?

Conditioning

4 Rounds

  • 25 T2B
  • 700m Run (around block)

The original version had 25 burpee and 20 toes to bars each round, but I adjusted after the rowing. Went for larger sets and surprised myself by being able to do 9-9-7 every round. First three runs were pretty chill and I picked up the pace on  the final one. Finished in 23:36.

Then I had a really late lunch and finished housecleaning.