Thanks Shane. I’ve done it without a vest, so this would be the first time with a vest. 
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Yesterday’s Cals: 2,800/-400
Garage
Metcon
25 Minute AMRAP wearing a 20 lb Vest:
20 Cal AIrdyne
6 Pull-ups
12 Push-ups
18 Squats Holding a 15 lb DB
10 Alt. DB Snatches, 40 lb
10 Knees to Elbows
25:40, 5 Rounds, 320 Cals, 147 BPM
Pull-ups
8xBW
10xBW
6xBW+20
4xBW+25
4xBW+35
4xBW+45
4xBW+55
SS
DB Reverse Lat Raises
3(10x30’s)
SS
Ring Dips
3x10
SS
Leg Raises
3x12
24:30, 216 Cals, 123 BPM
Gym
Hip Abduction
10x190
8x210
6x230
SS
Hip Adduction
10x190
8x210
6x230
LF Back Extensions
10x150
8x170
6x190
HS IL Leg Press
10x90 PS
8x115
6x135
4x160
SS
Pull-ups
14
12
10
8
Arsenal Shoulder Press
8x45 PS
6x50
4x55
4x60
4x65
SS
DB Side Lat Raises
3(8x20’s)
25:00, 197 Cals, 115 BPM
Red Light Therapy
10:00
Comments: Good session. Started in the garage with a metcon and some strength/accessory, then went to the gym and finished up there. Again, I think creatine is starting pay off. That last set of weighted Pull-ups was strong for me. The plan for tomorrow is to do a recovery swim (0.5-1 Mile) and some stretching/mobility. Then Friday morning is Murph.
5 Likes
You will crush it man!
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Killer workout Trent. You are a Murph prep machine man. I wouldn’t want to get in a pull up competition with you, that is for sure!
Good luck with the swim tomorrow.
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Yesterday’s Cals: 3,000-200
Pool Swim
1 Mile. 34:30, 457 Cals, 137 BPM
Comments: Good swim. Just swam in trunks this morning. Definitely felt the lack of buoyancy compared to wearing a wetsuit. My shoulders and back were super tight until about the halfway point and then they loosened up. OK, so I will do some stretching today and then Murph tomorrow morning. Hoping for the best.
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Nice swim Trent. Good luck tomorrow morning!
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Very good on the pullups and the ring dips. Only tried those once many years ago and it was a ugly site.
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Yesterday’s Cals: 2,800/-300
Double Murph
Complete the Following While Wearing a 20 lb Vest:
1 Mile Run (Sub 2.5 Mile Airdyne)
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run (Sub 2.5 Mile Airdyne) Split: 33:10 (PR)
Right Into:
1 Mile Run (Sub 2.5 Mile Airdyne)
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run (Sub 2.5 Mile Airdyne)
1:11:45 (PR First Attempt). 1,040 Cals, 165 BPM
Comments: Wow… What an absolutely awesome experience this morning… First ever Double Murph (with Vest) and I actually PR’d the first one. On the second one I still beat my time from last year (for a single Murph). I was too pumped up to sleep last night and only ended up getting about 5 hours of sleep. The two main differences this morning where:
-
Good Preparation. I trained my ass off for this and stuck with just doing Murph instead of a bunch of so called “Murph prep metcons.” If you’re training for a marathon, go running. Don’t ride a bike, etc. I tailored every bit of my training for the last month or so toward being as fast as I could on Murph, including scheduling and supplements.
-
Cooler Weather. The temperature this morning was in the high 60’s when I started. Much cooler and less humid than usual for this time of year. That was definitely a blessing and game changer.
Very proud of my buddies too, who crushed their times from last year. I think both of them did better by over 10 minutes. We celebrated with a few beers afterwards, and our wives showed up at the end to hangout too. My wife and one of her friends did a very scaled version of Murph at our house this morning. Proud of them too!
As always, thank you to all who serve and who have served. A special thanks to all who paid the ultimate sacrifice for our freedom, and to their family and friends who continue on without them. Hope everyone has a great weekend!
6 Likes
Such an amazing accomplishment man. Knocking out two of them, with a vest, setting PRs and having your buddies along for the ride. I honestly don’t think it gets better than that.
You are looking great too man! Lean and mean. I am sure those beers tasted great after. 
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Thanks brother. It was a heck of a workout but I couldn’t be happier to have done with some great friends. Go get it tomorrow!!!
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Outstanding!
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Nice work!! You’re a damn machine!!
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Just getting the bones moving after two days of severe leg DOMS and eating/drinking like s#!t.
Peloton
15 MInute Climb Ride - Hannah Frankson
5 Miles, 20 MPH, 185 kcal, 133 BPM
Metcon
4 Rounds:
20 Cal Airdyne
8 Ring Dips
10 Ring Rows
12 DB Snatches, 40 lb
14 Goblet Squats, 30 lb
17:55, 207 Cals, 138 BPM
Thank you to all who serve and have served. Huge thank you to the heroes that sacrificed their lives and the friends and family who have gone one without them! 
5 Likes
Garage – Conditioning
Peloton
15 Minute Rolling Hills Ride – Hannah Frankson
5.09 Miles, 20.4 MPH, 155 Kcal, 122 BPM
Metcon
3 Rounds:
16 Cal Airdyne
14 Push-ups
12 Leg Raises
10 Alt. Reverse Lunges
8 Pull-ups
11:45, 118 Cals, 125 BPM
Gym – Legs
HS IL Leg Press
10x90 PS
8x115
8x135
8x145
HS IL Leg Curl
10x35 PS
8x40
6x45
SS
Knees to Elbows
3x10
Nautilus Glute Thrust
10x140
8x180
6x230
SS
Captain Chair
3x10
Dyna Body Squat
10x140
8x160
6x180
SS
Pull-ups
3x8
LF Leg Extension
10x60
8x70 (Quad pain. Lower weight)
8x50
44:00, 302 Cals 106 BPM
Red Light Therapy
20:00
Comments: Getting back to it this morning. I’m switching to a three-day split now that Murph is done. Here is the plan:
Monday: Legs
Tuesday: Chest/Shoulders/Triceps
Wednesday: Conditioning
Thursday: Back/Biceps
Friday: Conditioning
Session: Legs were still a little sore, but I went ahead and did leg day anyway. Started in the garage with some conditioning, then went to the gym and hit legs. Decent session. Had some bad quad pain on leg extensions so I took some weight off. Good session overall.
5 Likes
Another solid session in the books there Trent. That had a little bit of everything in it.
I like the 3 day split. Reminds me a lot of the Legs, push, pull split I used to do.
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Thanks Shane. I like that split too but chest and shoulders gets a little crowded. Still, I remember getting some good results from this last summer/fall so I look forward to trying it again. I used to limit my exercises to only the muscle group I was doing that day, but, for the sake of burning more calories, I will probably throw in some supersets of exercises from different muscle groups. I will keep them to a minimum though as I’m not trying to fatigue that other muscle group. I’ll probably do more conditioning before strength sessions too. From a calorie buring perspective, it is much easier to burn more calories doing whole body sessions.
4 Likes
Yesterday’s Cals: 2,700/-200
Peloton
20 Minute 2000’s Ride – Hannah Frankson
6.56 Miles, 19.7 MPH, 210 Kcal, 122 BPM
Gym – Push
Bench
10x135
8x145
8x155
8x165
SS
Leg Raises
4x12
Arsenal Shoulder Press
10x45 PS
8x50
8x55
8x60
Incline DB Bench
10x60’s
8x65’s
6x70’s
SS
EZ Front Lat Raises
3(8x40)
Rope Tricep Extension
12x20
10x25
8x30
Dips
8
8
8
SS
LF Side Lat Raises
10x50
8x60
6x70
42:00, 280 Cals, 102 BPM
Comments: More of a “punch the clock” session today. I have a head and chest cold that I probably caught over the weekend. I went ahead and got this session in in case I have to take some days off, I don’t want to be starting back after not having lifted in two weeks. I will probably take tomorrow off as I have a long day up in Raleigh. Anyway, still managed to get in a decent session. I think at this point I really prefer DB bench to regular bench. Had more gas in the tank on Incline DB bench today but was keeping it manageable.
5 Likes
Nice workout for a clock puncher. Sorry to hear about the cold. 
If I had someone to hand the DBs off to me I would probably rather do them instead of straight bar too.
Safe travels to Raleigh.
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Yesterday’s Cals: 2,600/+100
Garage – Conditioning and Pull
Peloton
20 Minute 60’s Ride – Hannah Corbin
6.80 Miles, 20.4 MPH, 231 Kcal, 129 BPM
Pull-ups
8xBW
10xBW
8xBW+10
8xBW+20
8xBW+30 (PR)
SS
Reverse Lunges
3(8 Per Leg)
SS
Arnold Press
3(8x30’s)
20:00, 158 Cals, 115 BPM
Gym – Pull
HS IL Low Row
10x70 PS
8x90
8x100
8x110
SS
Goblet Squats
3(12x40 lb)
HS IL Row
3(10x115 PS)
SS
DB Rear Lat Raise
3(10x30’s)
LF Back Extension
12x150
10x170
8x190
Free Motion Cable Machine
Rope Bicep Curls
12x40
10x47
8x53
SS
Handle Tricep Extensions
12x56.5
10x63
8x70
46:00, 319 Cals, 105 BPM (Lots of talking)
Comments: Damn good session this morning. I took the day off yesterday to help my body fight this head/chest cold. Felt a good deal better this morning so I got after it again. Started in the garage with Peloton, Pull-ups and accessory. Happy to get a PR on Pull-ups. Then went to the gym and continued there with Rows and accessory. Getting used to the new 3-day split and trying to get creative on the super sets. Tried to throw a little of everything in there. Great session and had a great time talking to friends at the gym. Happy Friday!
7 Likes
Heck yeah man. Nice PR on those pull ups! I guess that creatine along with Murph training has turned you into a pull up monster. 
Gym session was a good one too.
Glad to hear you are feeling better. 
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