Murph on 50th

[Bill2380]

Saturday 03/25/06

218 lbs

Five rounds for time of:
135 pound Deadlift, 10 reps
Run 400 meters
25 Decline Sit-ups

Time 22:30

I think I tweaked an upper back muscle doing yesterday's pull-ups so I stayed away from any upper body work. Really worked up a sweat with this one. I got in some other GPP work today, yard work as well as mounting and balancing a dozen tires this morning. I rarely do any work in the shop, but today we were short handed and very busy. Manual labor is kind of fun.....when it's voluntary.

[Bill2380]

Monday 03/27/06

Warm Up:

Run 1 Mile

5 Rounds:

Bench Press 185 lbs 4/4/4/3/3
Dumbell Row 75 lbs 5/5/5/5/5
Decline Sit Ups 25/25/25/25/25

Additional Work:

Bench Press 200-1/205-1
Push ups 25 reps

I want to save my legs for basketball tomorrow night. It's been so long since I've played without tired, sore legs I forget what it's like. Thanks X Fit. No spotter so I stopped benching at 205. That is a recent personal best. My best all time was 245 in college, a long, long time ago.

[Bill2380]

Tuesday 03/28/06

218.5 lbs

Basketball-played six fullcourt 10-15 minute games and ran my ass off. My legs and wind felt great. Two days rest from serious lower body wrk made a huge difference in how I played. Must be an old guy thing.

[kuri]

Way to push it Bill. 6 games is alot of running and I'm sure I'd be dead tired after that.

[Bill2380]

03/29/06

216.5 lbs

Unscheduled rest day. My upper back is still a little sore. I started to do L Pull-s and Push Jerks tonight. I only got through one round and decided that hang it up until tomorrow.

Kuri, I was so tired after b-ball I could barely lift those 24 oz Lagers during the team meeting.

[Mahler]

Bill,
Amazing stuff. You make me tired just reading this.

[Bill2380]

Thursday 03/30/06

218 lbs

Five rounds for time of:
Push-jerk 95 lbs, 10 reps
10 L pull-ups

Time 15:45

I cut this back from 15 reps each to save some time tonight. My L Pull-ups looked more like a "S". I'd like to think that shorter guys would have an easier time keeping their legs straight. but it's probably a matter of practice and core strength. My son is home for the weekend so I'll attempt a max bench. I'm hoping for 215 lbs, maybe 220. I post the result.

[Bill2380]

Friday 03/31/06

215.5 lbs

Five rounds for time of:
Run 400 meters
35 pound Dumbbell thruster, 10 reps
10 pull-ups

Time 25:15

I slacked again and cut this from 15 reps for thrusters and pull-ups. I hope todays weight was not a scale malfunction.

[Bill2380]

Saturday 04/01/06

216.5

Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Dips

Time 15:20

Subbed dips for ring dips as I have no rings and dips are plenty hard enough. Freeking exhausting!! Time is 5:05 better than same workout on 02/08/06. I must have been slacking that day. Actually I was able to do all dips except first set unbroken and some cleans in sets of five. I'm going to rest awhile and pick up dog crap in the yard now. Penance for going to Little Rock next week.

[hard_rox]

Significant improvement over the February's time, Bill!! Great work on being able to do them unbroken for 15+.

Still planning on hitting the heavy BP this weekend or did you fry you'r upper arms with today's WO? :p

[Buk]

That is an awesome time for "Elizabeth" Bill! Did you do full squat cleans or power cleans? 5 minutes improvement over 2 months ago is great.

[Bill2380]

These old knees only allow power cleans. I have to go back and check the last time I did cleans because I'm kinda sore today. Biceps, traps, glutes and even abs are a bit tender. I did get a spot from my son this morning and did a recent personal record of a 215 lbs bench press.

[Bill2380]

Sunday 04/02/06

217 lbs

5 Rounds

Bench Press 185 lbs-5/4/3/3/2
Dumbell Row 80 lbs-5/5/5/5/5
Decline Sit-ups 25/25/25/25/25

!/2 mile treadmill -3.5 mph- inclination 5- carrying 20 lb dumdells

The dumbell may have been me. I didn't realize how hard it would be to turn the damn treadmill off with my hands full . Besides I'm not coordinated enough to leap off with the weights in my hands. Not wanting to throw them down I managed to balance one in the drink holder and turn it off. No injury, no asking my wife for help, successful workout.

[Bill2380]

Monday 04/03/06

10 rounds of:
5 pull-ups
10 push-ups
15 air squats

Time 14:30

This is 1/2 the exercise part of Murph. Push-ups and squats are not a problem. Pull-ups are a different story. They are definitely my weak point. I did the first 4 sets unbroken, then mini sets of 3 and 2 reps. With 13 weeks remaining this will have to be my priority. Sometime soon I should give that second mile a thought.

[Bill2380]

Tuesday 04/04/06

Basketball night, 7 full court games 10-12 minutes each. Also did 3 sets of 8 pull-ups between games. On a side note, Chet the Iranian was back for the first time since our confrontation. He didn't have much to say. Best of all he was on another team.

[kuri]

So did you get a chance to stuff Chet?

I bet he saw you doing pullups and thought better of starting crap with you

[Bill2380]

Blocked his first shot. He stayed outside the rest of the night. I do the pull-ups in a small gym next door. I don't want to show off.

[Bill2380]

Blocked his first shot. He stayed outside the rest of the night. I do the pull-ups in a small gym next door. I don't want to show off.

[Bill2380]

Wednesday 04/05/06

217 lbs

Weighted Pull-ups BW+15 lbs 10 sets of 3 reps
Body Weight Pull-ups 1 set of 8 reps

I really didn't plan to workout tonight as I'm tired and my legs are shot from basketball. However Monday's workout showed my how much my pull-ups need to improve to complete Murph in a reasonable time. I'm thinking 50 minutes would be acceptable. After reading Buk's log I decided to try some weighted pull-ups. They really felt good and made me realize that the extra 10 or 15 lbs I'm carrying around has to go. I guess, for the second time this year, I'll have to get serious about my diet...after the weekend.