Comments: Wow… I didn’t even have my PR spreadsheet open and thought I’d check it after getting 5x45 on pull-ups. I thought I had matched my previous PR but I had beaten it by 5 pounds. Went ahead and threw another 10 pounds on and set a new 4 rep PR. Broke previous PR’s from 2015 and 2018. I’ll take it… Then went to the gym and had a nice session there. Lots of good work. First time really throwing air squats back in the mix in a few weeks and man did I feel those sets of 30. Ha ha… Skipped cardio today as I’ve done it every day this week so far. Might try to do something tomorrow. Not sure what.
HS IL Leg Curl
10x35 Per Leg
10x35 Per Leg
10x35 Per Leg
SS
Pull-ups (Max Reps)
14
10
8
SS
Push-ups
20
20
20
HS IL Low Row
8x90 Per Side
8x90
8x90
SS
Squat
15x45
15x45
15x45
60:00, 535 Cals, 114 BPM
Comments: Slammed too many beers at the pool yesterday evening… Still got in some good work this morning and sweated it all out. Haven’t done squats in a while. That ended today. Minimal foot pain on those. Solid session overall. Will check the journals at work.
Thanks Shane. Yeah, I’ve been wanting to get some squats back in the mix. I really haven’t done barbell squats in probably 2 months but don’t feel like I lost much ground. Didn’t have much foot pain except for the last sets of 15x45. Hope this goes away at some point. Definitely need to be ready to go for Murph. At this point, the running is looking pretty doubtful…
It’s been a quiet few days here. Monday by lunchtime I was feeling pretty ill and came home from the office. I puked all afternoon and into the night. Managed to feel a little better on Tuesday so I went back to work. Thought I was pretty much back to normal and then ate at a food truck last night, which ended up not sitting quite right. I’m going to be cautious and take a third day off today and can hopefully start back training tomorrow.
Thanks Shane. Yeah, this has been the roughest Murph prep to date. Two stomach bugs and a sprained ankle. Planning to do Murph two weeks from Saturday so I hope I can start getting some good work in again before too much longer. Stomach felt off all day today.
Metcon (From Josh Bridges)
3 Rounds:
20-Cal Airdyne
20 Dumbbell Snatches, 40 lb
20 Toes to Bar
16:35, 198 Cals, 142 BPM
Strength
Hex Deads
8x135
6x185
4x205
4x225
4x245
SS
Overhead Press
8x75
6x85
4x95 (6)
4x105
4x115
SS
Pull-ups
8xBW
6x20
4x25
4x35
4x45
36:00, 263 Cals, 111 BPM
Metcon II
10 Rounds for time wearing a 40 lb vest:
5 Pull-ups
10 Push-ups
15 Squats
13:35, 186 Cals, 159 BPM
Comments: First day training since Monday. Stomach is mostly better so I want to get back to it. Taking 3 days off is a lot when training for Murph.
Decided on a garage session. Started with a metcon from Josh Bridges. After that I did strength in super set format. My wife came out and talked to me for about 15 minutes in there so that added some time to the clock. First time putting deads back in the mix in months. After strength I got bombarded with work calls so took about an hour between strength and the other metcon. That is one my Murph prep favorites. 40 lb weighted pull-ups/push-ups/squats. Will try to get something in tomorrow.
Peloton
45 Min Power Zone Ride – Matt Wilpers
Total Output: 499 kj
Calories: 622 kcal
Avg Cadence: 89 rpm
Avg Speed: 20.6 mph
Distance: 15.47 miles
Avg Output: 185 watts
Avg Resistance: 46%
7,381/39,725
5 Min Cool Down Ride
Comments: This was my first “real” ride in about a month. Good pace and torched some calories. I rode a zone above the whole ride and the rest intervals were in zone 3-4. Felt good to be grinding the pedals again.
Complete all of the following for time wearing a 20 lb vest:
120 Cal Airdyne – Split: 8:05
Then, wearing a 20 lb backpack (over the vest) complete 10 rounds of the following:
5 Pull-ups
10 Push-ups
15 Squats
Then, wearing only the 20 lb vest complete 10 rounds of the following:
5 Pull-ups
10 Push-ups
15 Squats
Split: 36:00/26:55
120 Cal Airdyne – Split: 43:40/7:40
43:40, 695 Cals, 174 BPM
Comments: Between the brownie sundae, wings, pizza and pool beers I definitely lost on the calorie battle yesterday…
Metcon: Talk about a rough start to the week. Nothing like waking up tired and hungover on Monday morning and doing a harder version of Murph… Got it done though and didn’t die so I guess that’s a win. I tried to run a few times but my ankle was hurting so I subbed in Airdyne for the runs. That was a pretty accurate sub I’d say and that’s what I’ll plan to do for Murph next Saturday.
That was an impressive workout Trent! Very strong pull ups there. 50 pull ups with an extra 40 pounds and a hangover sounds like a hell of a way to start a Monday.
That is great that you guys are able to use your pool. Ours doesn’t open until Memorial Day weekend, and even then, it will be damn cold.
Metcon
3 Rounds:
10 Medicine Ball Squat Clean Thrusters
10 Medicine Ball Front Squats
20 Cal. Row
*40 lb Ball
10:36, 150 Cals, 157 BPM
Dyna Body Squat
12x140
12x140
12x140
SS
Bench
12x135
12x135
12x135
SS
Knees to Elbows
10
10
10
Pendulum Lat Combo Pull
12x140
12x140
12x140
SS
HS IL Bench Press (Max Reps)
15x45 PS
12
9
Cybex Squat Press
15x200
15x200
15x200
SS
HS IL Row (Max Reps)
8x115 PS
8
9
Pull-ups
8
8
8
SS
Push-ups
20
20
20
SS
Squat
10x135
15x115
20x95
Captain Chair
20
20
54:00, 632 Cals, 139 BPM
Comments: Now that was a session. Nothing terribly heavy but all supersets and plenty challenging. If that isn’t a Murph prep strength session I don’t know what is…
