COVID is the new cold. My mother in law has it. One of my best friends and his kids have it. All of them say the same thing, mild symptoms. Hopefully a year from now the word COVID will be a distant memory!
Solid PR man. I have never been or seen a stripper drop it like it’s hot, so I will have to take your word for it. 
Yeah, that’s what I keep hearing as well. I hope so too. It’s been about 20 years since I’ve seen a stripper and have no plans to go back. Just couldn’t help think of the comparison between them and the way I was doing those air squats. Ha ha ha…
BW: 177.2
Yesterday’s Net: -300
Conditioning: Distance Run. Outdoor. Paved
4 Miles, 32:48, 8:11 Pace, 500 Cals, 163 BPM, 161 SPM
Comments: Pretty sore from Cindy and then about two hours of yardwork in 90-degree heat yesterday evening. Out for a run anyway…
Run: Got out at about 6:30AM for this. It was rough. Didn’t sleep well last night and the summer humidity is here so it was just a sweat fest. Got it done though and at a decent pace. Off to work…
Nice run Trent. Time to start hitting yard work early in the morning again. It’s too hot to do after work now. 
Try to keep cool up there.
No doubt. It is getting hot! 
BW: 179.0
Yesterday’s Net: +250
LISS: 0.5 Mile, 10:00, 100 Cals
(Superset)
Box Squat
5x115
5x145
5x165
5x185
5x205
Bench
10x115
8x135
5x165
5x185
5x205: (3, had 1-2 more in the tank)
Stats: 25:00, 167 Cals, 103 BPM
50 Leg Raises
Accessory
Complete 10 Rounds while wearing a 20 lb vest:
5 Pull-ups
10 Push-ups
15 Squats
Stats: 11:55, 144 Cals, 142 BPM
Conditioning: Intervals/Sprints
4 Rounds:
16 One-Arm DB Snatches, 40 lb (Alternating)
100-M LISS
Stats: 11:39, 158 Cals, 152 BPM
Comments: I have felt a little off since swimming on Saturday. I did 3 laps under water with 1-2 minute breaks in between (showing off for the kids). Maybe all of that oxygen deprivation screwed me up… Still out here getting on it this morning. Opened the door for this session and it may have helped slightly with the blanket of high humidity.
Session: My legs felt surprisingly toasted for this. Still got them done. Bench felt strong but I stopped at 3 reps on the final set. Definitely had one more, maybe two. Accessory was half of the middle of Murph. My left knee started hurting in the middle rounds of air squats so I had to stop for about 10 seconds to let the pain subside before continuing. It seemed to go away by the last few rounds. Conditioning was pretty tough. I was drenched in sweat after this.
Have a good day!
Solid bench and squatting Trent. Accessory work continues to get you ready for Murph.
If your ears have fluid in them that can play hell on your equilibrium.
Thanks Shane. Hoping for the best on Murph. This year has been especially hard as I have had a lot of aches/pains and not a lot of rest. Not ideal for preparing for a big metcon…
I hear you on the aches and pains. You have done a double Murph before so this one should be a breeze. 
I love that optimism! 
BW: 178.6
Yesterday’s Net: -300
LISS: 0.5 Mile, 10:00, 100 Cals
(Superset)
Hex Deads
5x165
5x185
5x215
5x245
5x275
Overhead Press
10x65
8x95
5x105
5x115
5x125
Pull-ups
10xBW
8xBW
5x2BW+25
3xBW+50
1xBW+70
Stats: 27:19, 223 Cals, 116 BPM
Accessory
4 Rounds while wearing a 20 lb Vest:
4 Paused Pull-ups
8 Hand Release Push-ups
12 Goblet Squats, 40 lb
8 Back Extensions
Stats: 8:05, 87 Cals, 125 BPM
Conditioning: Metcon
For Time:
60 KB Swings, 40 lb
60-Cal. LISS
Stats: 7:45, 96 Cals, 142 BPM
Comments: Our son is sick now and I feel like I’m fighting whatever he has. Nevertheless, we shall press on!
Session: Very happy with those top strength sets. Especially 5x125 on OHP and 1x75 on Pull-ups. Accessory was a harder version of Cindy rounds. The metcon was just something I threw together to keep the heart rate up for less than 10 minutes. Done.
Off to Morehead City for a presentation. Have a good day!
Nice work put in today Trent! Like you said that OHP and pull ups were very strong.
Sorry to hear about your son. Hopefully you can dodge it for the most part.
Good luck with your presentation.
Thanks Shane. Was pretty surprised to get those numbers on OHP. The presentation went well. 
Good to hear.
BW: 179.4
Yesterday’s Net: +300
Rest Day
LISS: 1 Mile, 20:00, 150 Cals
Comments: Just getting the blood flowing out here this morning. Off to Myrtle Beach.
BW: 179.6
Yesterday’s Net: -
Conditioning: Metcon
Complete the following for time:
1.5 Mile Run (Split: 11:05, 7:20 Pace)
10 Rounds of Cindy while wearing a 30 lb backpack (Split: 15:30)
*1 Cindy Round = 5 Pull-ups, 10 Push-ups, 15 Squats
Stats: 26:35, 400 Cals, 160 BPM
Comments: Wanted to do a long run this morning but didn’t want to smoke my legs too much so I opted for sort of a Murph-ish metcon. Good pace on that run. Hopefully I can achieve that pace with a 20 lb vest on. Made the Cindy rounds harder with a 30 lb backpack. Drenched. Have a good day!
Nice job Trent! You are going to crush it!
Thanks Shane! This is probably the least prepared that I’ve been in years. Hoping for the best. Lol. 
BW: 178.8
Yesterday’s Net: +400
Warmup: 1-Mile, Walk/Jog.
Conditioning: Metcon
“Murph”
Complete the following while wearing a 20 lb weight vest:
1 Mile Run (7:45)
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run
Stats: 39:38, 614 Cals, 173 BPM
Comments: Last night was the wrong night to go slam a bunch of IPAs with my buddy… Other than being a little hungover I have had the runs this morning before this. The temp is 75 with 90% humidity. It’s gonna be rough…
Metcon: Man, that was legitimately awful… Other than the first run, that entire thing was miserable. Not one fiber of my being felt like doing this today, but alas… it is done. LOL That was my third best time doing that with the vest/backpack. About three minutes slower than last year. Not surprised. I did not train at a high enough intensity leading up to this. I will try again next year…
You might of set some kind of hungover Murph record. Great job getting it done!