Thanks @shaneinga and @Friedrich! My lats started burning around 20 laps and then the pain sort of went away. I was cruising and could have kept going but ran out of time. My Murph buddies were asking if I was going to do swimming instead of the Airdyne for Murph. I said, no, my foot hurts and it is cardio day. 
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When I was swimming I would fatigue, roll on my back and do the Old English Backstroke for awhile. Quite a leisurely swim style.
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That’s how I roll too. 
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Yesterday’s Cals: 2,600/-100
Garage
Metcon
4 Rounds for Time:
20 DB Snatches, 40 lb
5 Pull-ups
10 Push-ups
15 Squats
15 Cal Airdyne
17:00, 200 Cals, 137 BPM
Strength/Accessory
Pull-ups
8xBW
8xVest
10xVest
10xVest
12xVest
SS
45 lb Plate Front Raises
3x8
SS
Rear DB Lat Raises, 2x30 lb
3x10
Seated DB Overhead Press, 2x30 lb
4x10
SS
Knees to Elbows
3x12
“Death by Vested Pull-ups/Push-ups”
5 Rounds for Max Reps wearing a 20 lb Vest:
Pull-ups: 8, 6, 5, 5, 5
Push-ups: 22, 16, 14, 13, 12
*5 Calorie Airdyne Between Rounds
31:00, 315 Cals, 131 BPM
Gym – Accessory
LF Side Lat Raises
10x50
8x70
6x90
SS
Dips for Max Reps
22
14
10
Hip Adduction
3(10x190)
SS
Hip Abduction
3(10x190)
LF Back Extension
10x150
8x170
6x190
Finisher – Death by Pull-ups, DB Bench, Goblet Squats
3 Rounds:
10 DB Bench, 2x60 lb
8 Pull-ups
15 Goblet Squats, 25 lb
24:00, 193 Cals, 118 BPM
Red Light Therapy
15:00
Comments: Great session this morning. You can tell I am really tailoring these session toward Murph prep. Lots of pull-ups, push-ups and I’m mixing the squats back in a little since my foot is feeling mostly better. I did have some foot pain in the garage toward the end of my workout. Mostly stayed off of it at the gym. I did all of my squats with my heels elevated and had no pain. I think the pain was from doing things were I locked my feet in the upward position (Knees to Elbows, etc.) Finished off with some red-light therapy, which evidently is free to 24-hour members. Might do that a few times a week as I read that it is good for my foot and for muscle recovery.
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Great job on the Murph prep. You are going to crush it this year.
I was talking to a kid that works at my gym and he said him and his friends do it wearing 80 pound rucks. 
My gym added that red light therapy too. I need to give it a try.
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Thanks Shane!
80 lbs??? That would take about 6 hours. 
IMO doing it with a 20 lb vest or even just BW would be harder than that. Imagine how long it would take to get through all of those single pull-ups and tiny little doubles and triples of push-ups. I think we are doing the harder version.
As for the red light therapy, I took this stupid photo of myself and posted it in the Murph prep group text.
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Hahaha. Great pic man. Looks like some kind of sci-fi picture.
Yeah he said it took forever. He mentioned the push ups being especially brutal.
I am good doing it my way, it’s tough enough as is.
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Good distance, good PR on the swim. That’s a lot of turns indoor. Something cleansing about a good swim. Am I reading this right that you did 1.5 miles using only upper body?
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Thanks! Yes, that’s correct. Only did upper body on that one (due to a foot injury). I did have a wetsuit on though, which helped with buoyancy. Did another swim this morning and added the legs back in some. 
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Yesterday’s Cals: 2,600/-400
Pool Swim
1.5 Miles/2,700 Yards/108 Laps (PR Time)
48:00, 1:49 100 Yard Pace
655 Cals, 139 BPM
Comments: Wanted to ride the bike but the foot isn’t there yet, so I went back up to the pool this morning. I have to say, swimming is the ultimate “raw dogging” sport. No music. No TV. No interacting with anyone. Just staring at the bottom of the pool wishing you were dead. LOL I really didn’t feel like swimming this morning but still managed a 5-minute PR over the same distance from two days ago. I was able to add the legs back in and kick some today. Also I pushed off the wall a little more than I did on Tuesday. Overall though, I would say that I pushed it a little more all the way around. Good swim.
Afterwards I went in the restroom to pee and saw myself in the mirror. Looking pretty shredded after 5 days off from alcohol and training hard. This is going to sound bad, but 5 days is probably the longest I’ve gone without drinking in ten years. That’s a pretty big accomplishment for me. My goal isn’t to quit drinking entirely, but I definitely want to cut way back. I’m enjoying being more focused and having more energy.
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PR is a PR, and that is a hell of a PR. 5 minutes off your prior time is huge. Great job Trent’
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When I was swimming, and there were few people at the pool, there was just something about being in the water. Peace and quiet…
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Thanks gents. @Friedrich as far as the quiet peaceful feeling, I had that a lot on Tuesday. Today I just wanted to be done.
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Yesterday’s Cals: 2,600/-500
Garage - Murph Prep
Metcon
“Murph and a Quarter”
Complete the Following for Time while wearing a 20 lb Vest:
1.25 Mile Run (Sub 3.12 Mile Airdyne) Split: 10:30
125 Pull-ups
250 Push-ups
375 Squats Split: 38:04
1.25 Mile Run (Sub 3.12 Mile Airdyne)
50:27, 732 Cals, 165 BPM
Comments: Good one. I front loaded the squats again. All sets were unbroken except the pull-ups in round 23. LOL This time though, I took more breaks between pull-ups/push-ups/squats. Oh well. Still a heck of an effort.
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Look at you out here crushing a Murph and an additional 1/4 of another one. Damn man, I am just hoping to get through one of these, once. 
Great job Trent!
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Ha ha, thanks Shane. As I’m sure you know, Murph is my training threshold. I want to be able to go out and do Murph any day and put up a decent time. Kind of like you probably want to be able to go out and put up a certain weight on squats/deads/bench on any given day. So I’m treating it like a runner would treat a 10K run (10K being their threshold), when, if they really trained hard, they could do a half marathon. So this year, I’m either really trying to crush Murph or I’m going for Murph and Half or Double Murph.
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Swimming is when you do your relaxing and just let everything else float away. Just you and the water. Or as Little River band said. “Well, I was born in the sign of water
And it’s there that I feel my best, The albatross and the whales, they are my brothers
It’s kind of a special feeling when you’re out on the sea alone staring at the full moon like a lover.”
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Very well put.
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Metcon
AMRAP in 18 Minutes while wearing a 20 lb Vest:
25 Calorie Airdyne
7 Pull-ups
15 Push-ups
20 Goblet Squats, 15 lb
10 Knees to Elbows
3 Rounds +20 Calorie Airdyne. 210 Cals, 142 BPM
Gym
HS IL Leg Press (Working Legs Back In)
10x90 PS
8x115
6x135
4x160
SS
HS IL Leg Curl
10x35 PS
8x40
6x45
Flat DB Bench
8x70’s
6x75’s
4x80’s
4x85’s
4x85’s
SS
DB Rows (Rack Supported)
8x70 Per Arm
6x75
4x80
4x85
4x90
SS
Laying Leg Raises
3x12
Belt Squat
25x45 lb
20x70 lb
15x90 lb
SS
Pull-ups
12
10
8
SS
Push-ups
30
25
20
45:00, 412 Cals, 125 BPM
Red Light Therapy
20:00
Comments: Good session. Started with a metcon in the garage and then went to the gym. Again, this is more of a Murph prep inspired strength session. Lots of supersets and solid work. The overall idea is trying to superset pull-ups/push-ups/squats or some variation of them. Finished off with some red-light therapy. I don’t know how Shane is doing DB rows with 135 lb. I’d be lucky to get 4x100. LOL Probably had 4x90’s on Flat DB Bench but my arms were a little smoked already. The belt squat thingy was already hooked up so I threw that in the mix too. Good stuff…
Just took some creatine for the first time in twenty years or so. I did check my blood pressure this morning and will continue to monitor that in the coming days/weeks to see if it rises. If there is a significant rise in blood pressure or any other negative side effects, I will stop taking it.
6 Likes
Great session Trent. I am sure my DB rows have plenty of body english in them and are definitely not strict. That or it might be the creatine. I might grab a video this week of them. 
I see you fit the red light therapy in again. Good for you.
You will be hitting 140 pounds rows in no time now that you are on the creatine. 
1 Like