Memorial day weekend wrapup

had a good Memorial day weekend. felt good to take the rest week last week. think the mind and body needed it.

Saturday 5-29
run 4.5 miles
solid run thru the neighborhood. explored a few new roads and ran a bunch of ones i already know. little hilly. solid pace. sub 8:00 average. gotta load the garmin file later.
after that did a few hours of yard work. pushed the mower around etc...
washed the truck and them played in the hose with the kiddies.

Sunday
no run or ride. futzed around in the yard some more. did a little more stuff outside and them played with the kiddos. great day.

Monday
Memorial day.
modified "Murph"
with 45# weight vest
run 1 mile
200 push ups
300 squats
run 1 mile

did this outside in the vest and the heat. the first mile was 8:00 pace and solid.
cycled thru the push ups and squats in sets of 20/30 respectably.
modified as i did not have a pull up bar. was going to use the swing at park but it was a little high to jump with the vest on and a little slick from the am rain. but i did have 45# instead of 20 in the vest to make it a little more interesting
powered thru the push ups and squats. total mental battle.
second run was 9ish average pace.
have it on the garmin and will upload it later.

felt good to bang this out and on the run back to the house when i felt like stopping i thought of the boys in the sand box humping all day in full gear and just pushed thru.
thanks to them we can lay around and eat fat burgers and drink cold beer! hoorah!

rest of the day was spent outside with the kiddies. getting some sun and playing in the hose.
good times!


hoorah Murph!

"Murph" for St Pat's

in honor of US Navy Lt Michael P Murphy, KIA 6/28/05, medal of honor recipient, US Navy Seal.
HOORAH! Lt Murphy!

Happy St Patrick's day!

so, i wondered about Murph yesterday. figured it would be a fitting wod for st pats. woke up this am a little sluggish but not so bad and what do you know! there he was!

i skipped the weight vest for this one. my vest is currently set up at 40# and i didn't want to mess with it this am, plus i figured the first time i tackle this it should be straight up. was figuring 50-55 minutes but wanted to pace it and feel it out. been a little sore last few days. abs/chest feeling it.

wod
run 1 mile
100 pull ups
200 push ups
300 squats
run 1 mile

i set it up like this.
started my mile run and used the 1st quarter to warm up then set a similar pace to yesterday. slow i know but i figured i had a long march ahead of me.
moved right to the pull up bar from the treadmill.
partitioned as below
10 rounds of
10 pull-ups
20 push ups
30 squats
all the squats were unbroken which was excellent as they have been a weakness of mine. all puul ups and push ups unbroken except for the last set. pull ups 8/2 push ups 15/5
the first 5 rounds were hard and the last 5 were a count down. just do a round, check it off and move to the next. rested after the squats. tried to move from one exercise to the next and only rest after the round. i kept a decent pace. the last few rounds dragged a little but i "pushed em out"! kept thinking about Marcus Luttrell's Book about his experience with Murph and the other 2 seals in Afghanistan. it fired me up a bit.
the last mile was brutal. jogged the first 10th to get my wind back after the last round of squats and then ran it at the same pace as the first. slow, but got it done.
47:00 min on the clock. wall clock so plus or minus a few.
goal for next time is to use the vest and beat this time. i think its possible!

great way to start St Pats!

RIP Lt Murphy. thank you for your service and sacrifice. "all gave some, some gave all"
hoorah!

were's my Guinness?