Solid session today Trent. Nice sets of 4 on those squats.
It looks like you are going to do great on your Murph. At least this year you are only doing one!
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I have been diving down this rabbit hole for a week or two now and I think that the most “fair” conversion is via distance as measured on the bike or Airdyne, etc. If you are doing 120 calories on the Peloton it is measuring your calories via your Apple Watch, which measures your calories based on your heart rate (at least mostly). So while the first “mile run”/bike will be fairly accurate, the second one will be much shorter as you will reach 120 calories much faster since your heart rate is already maxed out. I noticed that last Monday when I used my watch to track 120 calories on the Airdyne. I was fresh for the first one so I pedaled pretty hard and reached 120 calories in about 8:00. On the second Airdyne ride (after all of the pull-ups/push-ups/squats) I was super gassed and pedaled a lot slower. However, since my heart rate was 170+ I reached 120 calories in only 7:40 while pedaling much slower.
By comparison, in years passed, my first 1 mile run in Murph is usually 8:00 or less. The second mile run is usually 10:00 or more. So I would say that the watch give you an unfair advantage on the second bike ride. That’s why I’m using the Airdyne to track my distance/calories as it has no idea what your heart rate is. 2.5 miles is still going to be 2.5 miles. 
Sorry if this is way more than you wanted to know. 
I’m just pumped you’re doing Murph! 
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I certainly appreciate all the thought you have put into it. That actually makes a lot of sense. I will probably just be glad I finished the thing at all. LoL.
I will do the 2.5 miles. Sounds like it is the most fair and smart way to get it done. 
Hopefully the pull ups don’t kill me. 
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Yesterday’s Cals: 3,100/-
Peloton
45 Minute Power Zone Ride – Matt Wilpers
Total Output: 419 kj
Calories: 523 kcal
Avg Cadence: 86 rpm
Avg Speed: 19.1 mph
Distance: 14.31 miles
Avg Output: 155 watts
Avg Resistance: 44%
2,711/8,870
Comments: Thought about doing my final Murph prep metcon this morning but decided to do a bike ride instead. Figured that would make more sense rather than doing two days back-to-back. I’m planning to do something harder than Murph tomorrow so I’m hoping that I can recover well enough by Saturday. Stayed in my zones on this ride. Ironically, he was doing 2-4 minute intervals in Zone 5 for this one so it was not a walk in the park. Got it done.
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Nice ride Trent. Yeah those power zone rides can be harder than they appear. By the end of those longer stretches in zone 4 you are ready for those recovery minutes.
I see you are doing your Murph on Saturday. I might do the same.
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Thanks Shane. Heck yeah man! Hit some Murph on Saturday!
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Yesterday’s Cals: 3,300/+100
Garage – Murph Prep
Metcon
Complete the following for time, wearing a 20 lb vest.
3 Mile Airdyne (Split: 9:30)
5 Rounds of Cindy BW+50 lbs
5 Rounds of Cindy BW+40 lbs
5 Rounds of Cindy BW+30 lbs
5 Rounds of Cindy BW+20 lbs (Split: 39:00)
3 Mile Airdyne
50:55, 774 Cals, 170 BPM
Comments: Pretty sure that was the hardest metcon I’ve ever done. That was definitely harder than Murph, which was the main goal. Really need to figure out a way to move the Airdyne seat back as it is hurting my knees. Probably won’t figure that out by Saturday so hoping for the best. OK. Pretty much nothing but recovery for two days and then Murph…
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That looked brutal! Great job man!
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Yesterday’s Cals: 2,900/-400
Peloton
20 Minute Recovery Ride – Matt Wilpers
5 Minute Full Body Stretch
Comments: Not much. Just getting loose. Have a good day!
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Nice ride Trent!
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Good luck today!
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Yesterday’s Cals: Probably lost
“Murph”
Complete the following for time wearing a 20 lb vest:
(Sub 2.5 Mile Airdyne for 1 Mile Run)
2.5 Mile Airdyne (Split: 7:30)
100 Pull-ups
200 Push-ups
300 Squats (Split: 30:20)
2.5 Mile Airdyne
39:28, 611 Cals, 173 BPM
Comments: That was rough. As it always is… Yesterday was a massive day and I was not feeling this at all but still put the vest on and went for it. It was awesome doing this one with my two buddies that I’ve actually gotten to be close friends with through the last 2-3 months of prepping for this. All of our families were there at the finish line with flags, streamers and water guns to greet us. (Well, I just walked out to the end of the driveway after I finished on the Airdyne but you know…) We hung out and had a beer afterwards and will all hopefully be cooking out together tonight.
Time wise that was almost 6 minutes faster than last year. Not surprising as I did no prep work before this last year. Looking forward to next year and was extremely proud of my buddies for getting after it today.
Thanks so much to everyone who gave their lives for our freedom. Thanks to all who serve and served too. It means the world to us.
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Great job Trent. Knocking 6 minutes off your time is awesome! I think it’s going to take me longer to do the pull ups than it took you to do the whole thing. .
Cool to hear about making new friends while training for it. Those kind of friendships can last a lifetime.
Enjoy the rest of your weekend.
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Thanks Shane. Yeah, those are two great guys. Very fortunate to have had the opportunity to train with this for them. Looking forward to hearing how you do on Monday! Get some!!!
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Yesterday’s Cals: We’ll just say it was a lot…
Gym – Lower Body Deload
Bike 100 Cals
11:15, 114 BPM
Cybex Squat Press
10x180
8x270
6x320
4x360
Squat
5x135
5x155
5x175
SS
Knees to Elbows
8
8
8
LF Leg Extensions
3(8x110)
LF Leg Curls
3(8x110)
Hip Adduction
3(8x190)
SS
Hip Abduction
3(8x190)
LF Back Extension
3(8x190)
Conventional Deads
5x135
5x165
5x185
SS
Reverse Lunges
3(8 Per Leg)
39:00, 285 Cals, 108 BPM
Bike 100 Cals
11:48, 128 BPM
Comments: Despite having a long weekend hanging with friends until really late at night and pounding beers all afternoon at the pool yesterday I managed to get to the gym this morning. I was one of a very small crowd in there, that’s for sure. I’m doing a deload week this week to take it easy after beating myself half to death over the last two months. Still a good session. Will probably do upper body deload tomorrow and then conditioning for the rest of the week.
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Nice Deload Trent. Still some good sets in there. Great idea to Deload. You talked me into it. I am going to Deload this week as well.
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Don’t let my slackness affect you Shane! You’re better than that.
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I am actually still damn sore from Sunday’s Murph workout. Seems like a good week for it.
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Yesterday’s Cals: 3,000/-
Gym – Upper Body – Deload
Metcon
3 Rounds:
12 Medicine Ball Squat Clean & Press, 40 lb
500 M Row
12:37, 155 Cal, 146 BPM
Bench
10x135
8x145
6x175
4x185
SS
Leg Raises
12
12
12
12
Overhead Press
10x65
8x75
6x85
4x95
SS
Pull-ups
6
8
10
12
DB Bench
3(8x65’s)
SS
DB Rows
3(8x65’s)
SS
Flutter Kicks, 4-Count
5
5
5
Pec Deck
3(10x110)
SS
Reverse Pec Deck
3(8x110)
Side DB Lat Raises
3(10x20’s)
SS
Dips for Max Reps
18
15
12
47:00, 404 Cals, 118 BPM
Comments: That definitely felt more like a real workout but we’ll still call it a deload. Ha ha… Plenty challenging. Supersetted pretty much everything. Done.
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Looked like a heck of a deload session Trent. 
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