Metcon
4 Rounds for Time:
25 Calorie Airdyne
10 Toes to Bar
8 DB Clean & Press, 2x40 lb
18:15, 218 Cals, 142 BPM
Right Into:
Peloton
30 Minute Power Zone Endurance Ride – Matt Wilpers
10.23 Miles, 20.5 MPH, 458 Kcal, 153 BPM
5 Minute Cool Down Ride
Comments: Punching the clock this morning. Since this was my first time back on the Peloton after dealing with my foot all last week I decided to do a combo session with a metcon, then a little bit more manageable Peloton ride. I didn’t sleep well last night either so it was good to get something in.
Creatine (Sorry for the long read): I’m not sure if creatine is going to work for me. I started with a 5 gram dose yesterday (not even a loading dose) and had pretty significant shortness of breath for the rest of the day. Last night after dinner I took the rest of my vitamins/supplements and feel like my kidneys were struggling. They ached a little and I was really thirsty, to the point that it kept me up well past midnight. (I usually go to sleep with a glass of water and might wake up once in the middle of the night and drink a little. Last night I drank two glasses before falling asleep and woke up and drank half of a third glass)
Maybe I should have waited longer after taking a bunch of stuff last week for my foot. Last week, I took a five-day course of Prednisone and about 12-16 Advil per day to knock out that inflammation. Maybe I should have taken a break after that and let my body play catchup? Who knows… This morning I took about 2.5 grams immediately after my conditioning session. I felt some of the same symptoms but milder. Maybe I’ll try that for now and see if things improve.
Nice metcon followed up by a good pace on that 30 minute endurance ride.
Sorry to hear about your issues with creatine. That is pretty wild. Like you said though, I am sure it is a combination of all the stuff you are having to take to deal with the inflammation. Creatine might have been the straw that broke the camel’s back.
I would hold off taking it until you are finished fighting off the inflammation in your foot.
Thanks @shaneinga. I think it is a combination of all of it. Probably just need to chill out for a while and let things settle down. At least today I’m spreading my vitamins and supplements out over the course of the day so I’m not taking it all at once. Hopefully that helps.
Thanks @ChickenLittle. They told me that the “anti-inflammatory dose” was 800 MG so that’s what I was shooting for. I agree though, it is concerning…
24 Minute AMRAP
24 Cal Airdyne
20 Push-ups
15 Goblet Squats, 40 lb
10 DB Hang Snatches, 2x30 lb
5 Pull-ups
4 Round +24 Cal Airdyne. 280 Cals, 141 BPM
Weighted Pull-ups
8x20
6x30
4x35
4x40
4x45
SS
Goblet Squats
3(15x35)
SS
Weighted Ring Dips
3(8x20)
SS
Rear DB Lat Raises
3(10x30’s)
20:00, 171 Cals, 120 BPM
Gym
Hip Abduction
10x190
8x210
6x230
SS
Hip Adduction
10x190
8x210
6x230
LF Leg Extension (Alternate Legs)
10x50
8x60
6x70
Arsenal Shoulder Press
10x45 PS
8x55
6x60
4x65
4x70
SS
Pull-ups
14
12
10
Cybex Squat Press
14x180
12x270
6x360
SS
Side DB Lat Raises
3(10x20’s)
32:00, 211 Cals, 106 BPM
Comments: Heck of a session this morning. I was about to go out to the garage and throw a metcon together and then one of my buddies texted this metcon out to the Murph group. I replied, “Thanks. Going to start this in 5 minutes.” Lol Ended up doing a circuit after that with some weighted pull-ups and a few other things. I wore the 20 lb vest for that and added a little bit of weight where needed. Then went to the gym and finished up. I really loved those single leg extensions. Arsenal shoulder press felt surprisingly good after everything preceding it. Maybe the creatine is starting to pay some dividends… On that note I did take it again today, albeit about a half dose (~2.5 grams). I might try to continue taking these smaller doses and see how it goes.
Wow, now THAT was a workout. That 24 minute metcon probably would have been good for me. Following up that metcon with even more, weighted pull ups, is amazing. Then doing even more at the gym.
Thanks Shane. That was definitely a good one. Didn’t have time for red light therapy though so hopefully I’m not too sore tomorrow. Hoping to swim again in the morning.
Training hard as always! My pull up game has been weak due to a bad shoulder injury a while ago, it’s coming along but I don’t think a vested Murph is in the cards for me this year. Probably just bodyweight.
I will say if you haven’t tried the 1-2-3-4 method, it’s the fastest method I’ve tried so far. I learned it off of Nate Trenteseaux of StrongFirst. It’s pull-ups x1, push-ups x2, squats x3. So the first round is 1 pull/2 push/3 squat, the next one is 2/4/6, then 3/6/9 and finally 4/8/12. Then right back down to 1. It really cuts down on the rest time but doesn’t burn you out. I got the calisthenics done in 29 minutes using that method, it was awesome. First time I finished a weighted Murph in under 50 minutes.
@Grouchy Good to see you sir! Sorry to hear about the shoulder injury. Even if you are able to get a body weight Murph in that is still a great accomplishment. Interesting method with the ascending reps. Anything that helps decrease the rest time is going to help. I can usually get most of the way through doing unbroken sets of pull-ups and push-ups. The squats are what usually get me. So in preparation I’ve started front loading the squats. I’ll usually do the following:
I did this the Friday before last and was able to do the calisthenics in 20:48 (with vest), which is fantastic for me. LOL I think that will be my go to method this year. Just trying to keep from falling apart in the meantime…
Pool Swim
1.5 Miles (2,700 M)/108 Laps.
48:30, 1:49 100 Yard Pace, 670 Cals, 136 BPM
Comments: Pretty good swim. This is the first time that I recall swimming laps when it was cloudy outside. At least since the swim team days when I was a kid. It actually started raining a little bit in the middle. I chose to swim today over the bike because I’m planning to do a Murph prep metcon tomorrow and I’m trying to save my legs. Overall, I was 30 seconds slower than last week. Not bad as I really wasn’t trying to set a new PR this morning. Just checking the box.
Ha ha, thanks Shane. For the record, that wasn’t all arms but it was about 90% arms as I don’t kick that much in long distance freestyle swims. My foot was a little sore too so I kicked even less than the minuscule amount that I usually do. After yesterday’s session it took about 30 laps for my shoulders to loosen up. That first bit was not fun.
“Murph and a Half”
Complete the following while wearing a 20 lb Vest:
1.5 Mile Run (Sub 3.75 Mile Airdyne) Split: 12:55
150 Pull-ups
300 Push-ups
450 Squats Split: 48:12/35:17
1.5 Mile Run (Sub 3.75 Mile Airdyne) Split: 62:42/14:30
62:42, 886 Cals, 163 BPM
Comments: Well, there you have it. Murph and a Half… That was tough, but I hung in there and kept moving through it and got it done. All sets of pull-ups, push-ups and squats (sets of 10) were unbroken. That is one hell of an accomplishment. I broke it up into 30 rounds. As in recent weeks, I front loaded the squats and the last 25 rounds were 5 Pull-ups, 10 Push-ups and 10 Squats. I’ll take it. Still hoping to maybe do “Murph and Three Quarters” next week and maybe do “Double Murph” or just really crush Murph on Memorial Day weekend. We will see how it goes.
Thanks Shane. Like I said, this is my big event each year so I’m pumped as hell to be able to train this hard for it. I think the creatine is starting to pay dividends too, so I’m glad I stuck with it. As for the hardest earned calories, I think you’re right on the money. LOL The half marathon was hard too, but only because my legs gave out on the last few miles. Cardio-wise I could have kept going that day. Murph is just a non-stop, full body battle. That’s what makes it so great IMO. Running is absolutely a hard thing to do, but you take a distance runner and tell him to do Murph and he is going to have the worst day of his life. LOL It’s just a different type of effort.
You’ll do great like you always do man. To be honest, I find it more impressive that you do Murph with your build. I can’t imagine doing Murph weighing 75 pounds more than I do. That is truly impressive.
Metcon
AMRAP 20 Minutes:
10 Alternating DB Snatches, 40 lb
10 Calorie Airdyne (Did more like 15)
10 Goblet Squats, 40 lb
10 Pull-ups
5 Rounds +10 DB Snatches. 203 Cals, 124 BPM
Gym – Whole Body
Cybex Squat Press
8x270
6x320
6x350
6x410
SS
Chins
4x8
Flat DB Bench
10x65’s
8x70’s
6x75’s
6x80’s
6x85’s
SS
Bench Supported DB Rows
10x65’s
8x70’s
6x75’s
6x80’s
6x85’s
SS
Leg Raises
5x12
HS IL Leg Curl
10x35 Per Leg
8x40
6x45
SS
Pull-ups
8x1 Chain
4x2 Chains
4x2 Chains
LF Leg Extension (Per Leg)
10x50
8x60
6x70
SS
Dips
18
15
14
53:00, 377 Cals, 108 BPM
Red Light Therapy
20:00
Comments: Good session. Started with a metcon in the garage and then went to the gym and did a whole body session. Really enjoying the DB Bench and Rows. Not sure of the weight of the chains. Maybe 15-20 lbs each? Good variation for some weighted pull-ups in the gym. Finished with red light therapy. Done.
Heck yeah man. Those DB BP and row numbers are damn impressive. Doing pull ups with chains hanging off your body adds a good 250 points to your testosterone.
Following up that metcon with even more, weighted pull ups, is amazing. Then doing even more at the gym. 
