Arsenal Shoulder Press
10x45 PS
8x55
6x60
6x65
6x70
SS
HS IL Low Row
3(8x70 PS)
SS
EZ Bar Front Raises
3(8x50)
LF Leg Curl
10x130
8x150
6x170
Dips
18
16
14
SS
Wide-Grip Pull-ups
8
8
8
53:00, 354 Cals, 105 BPM
Comments: Good session. Was dragging for this one (again) but managed to get some good work in. Started with a Peloton ride, pull-ups and accessory work in the garage and then took the Gun Show to the gym. LOL Those garage/gym combo session are deceiving. I usually forget about what I did in the garage and then do the usual amount of work in the gym anyway. Ha ha…
That was a heck of a session Trent. Lots of work done at home and then more at the gym. I bet that second round of pull ups was tough after all those at the house earlier.
Thanks Shane. Yep, I did the second round of pull-ups on the assisted pull-up/dip machine but without the assistance. It’s pretty awkward doing them on there as there is no room to move around and you have to be super strict.
Metcon (From Josh Bridges)
5 Rounds:
20 Calorie Airdyne
15 Toes to Bar
10 Power Cleans, 80% (75 lb)
22:05, 286 Cals, 153 BPM
Comments: Good session. Got my Gold medal for March on the Peloton with that ride (150 miles total for the month). Then went straight into a metcon from Josh Bridges. There was nothing enjoyable about that metcon, that’s for sure. Ha ha… I might do a Murph prep metcon tomorrow morning.
Came across this yesterday on IG and it got me pumped for Murph.
@Friedrich Those Crossfit competitors are on another level, that’s for sure. If I understand it correctly, in the 2016 games they broke the middle up into:
5 Rounds of:
20 Pull-ups
40 Push-ups
60 Squats
To me that would take a lot longer than the way I do it and they still beat me by 5 minutes.
Metcon (Murph Prep) – From Melt Programming
Complete the following for time while wearing a 20 lb vest:
50-40-30-20-10
Airdyne Calories
Air Squats
Push-ups
*Between each set, complete 5 Pull-ups.
31:48, 416 Cals, 153 BPM
Comments: Good one. It was good to get the vest on and start going through the motions. I have a long way to go to get back into Murph shape. My buddy and I were looking back at our results from last year and my average heart rate was 100% plus for almost the entire workout (40 minutes). I do see the value in trying to do higher reps of this stuff though, especially the squats as those are my biggest weakness. I wanted to add more to this but had to take my wife’s car to the shop, so that was it.
@Friedrich “Murph” is a Crossfit workout named after Michael Murphy, who was a Navy SEAL killed in action in Afghanistan in 2005. His heroic sacrifice was described in the book and movie “Lone Survivor.” (Mark Wahlberg played him in the movie) The workout consists of the following:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run
*Wear a 20 lb vest or body armor.
Michael Murphy evidently made up this workout while training in Afghanistan and this was his favorite workout. After his death, Crossfit posted it as their “Workout of the Day” and it became very well-known after that. Nowadays, thousands of people do the workout on Memorial Day weekend in his honor. This will be my eleventh year of doing the workout on Memorial Day weekend. There is an organization called “The Murph Challenge,” where people can post their times and purchase a shirt, donate, etc. Proceeds are donated to a scholarship fund for veterans.
Comments: Good session. This will be my heaviest week of the cycle. Topped out with sets of 4. Trying to start getting up earlier so I got to the gym around 7:00 for this. I’d like to start getting there around 6:30. As you would imagine, I was giving the other guys a hard time when I left 30 minutes earlier than usual this morning. They were like, “You leaving already?” I replied, “Yeah, I got up earlier and got here 30 minutes earlier. Y’all need to quit slacking off.”
Thank you for the update. There are many out there who are able to do what I would never be able to do. My hat is off to him and his family. I think we forget how long that war lasted. I also think we were quite isolated from it.
Heck of a good looking session Trent. Very effective looking full body blast. Those DB benches with the 80s are damn strong, even more so after doing them late in the workout.
Early workouts FTW! Set the standard at the gym and maybe those slackers will catch up.
Peloton
60 Minute Power Zone Ride – Matt Wilpers
Total Output: 823 kj
Calories: 960 kcal
Avg Cadence: 79 rpm
Avg Speed: 22.4 mph
Distance: 22.43 miles
Avg Output: 229 watts
Avg Resistance: 54%
Avg HR: 157 BPM
Rank: 2,939/47,648
5 Minute Cool Down Ride
Comments: That was a good ride. I was feeling good this morning and figured I would try and put the pedal to the metal. Solid pace but still finished about 25 kj behind my PR. Oh well. Still a good effort. Might take a break and go surfing today if I can.
Yes, Josh Bridges is a beast, that’s for sure.