Murph on 50th

[Bill2380]

Wings and beer seem to be working for me today.

[Bill2380]

Thursday 05/24/06

216.5 lbs

5 Rounds 10 Reps:

Seated Shoulder Press-95 lbs
Pull-ups

13:00

1 Mile Run

Hit a personal best of 10 consecutive non-kipping pull-ups today. I didn't time the mile as I got tied up by a talkative neighbor as I finished.

[Bill2380]

Saturday 05/26/06

216 lbs

Basketball- played four full court games with my son and his 20 year old friends. Their pace for the first 2 games was way faster than my normal "over 30" game. I got to cover his best friend, 6'3"-235 lbs Division One college fullback. I think he was nice to me. The outdoor asphalt court was not nice to my knees....left knee hurt like hell by the time I was done. All in all a good run and I enjoy his playing with his friends. I might get voted, "dad least likely to have a heart attack."

[hard_rox]

Where are you, Bill? You out burning up someone else's tires again?

Great job on the 10 pull-ups!!! Your strength levels continue to increase. You'll have to let us know when you'll be doing 'Murph'. Six weeks to go.

[Bill2380]

Where are you, Bill? You out burning up someone else's tires again?

Can't a guy slack a little on a national holiday? Really, my right knee has been kinda sore. I think running and b-ball is to blame. I've also been digging a patio foundation in the back yard and work has been crazy and any other excuse I can think of. I'll be back at it tonight.

[hard_rox]

No, you're not allowed to slack until after your birthday!!!

Sorry to hear about the knee. I figured that might have been the case since you hadn't posted in a few days. Rest and ice are the best remedies. Luckily you don't need your knees for pull-ups, push-ups and sit-ups.

[Bill2380]

[quote][Luckily you don't need your knees for pull-ups, push-ups and sit-ups. /QUOTE]

Slave Driver!

[Bill2380]

Wednesday 05/31/06

For Time:

50 Pull-ups
75 Dips

18:30

Back at it after a few days off. The rest helped with pull-ups. I was able to do the first 9 sets as 5's, last were a 3 and a 2.

[RacerBill]

[quote=Bill2380]

[Luckily you don't need your knees for pull-ups, push-ups and sit-ups. /QUOTE]

Slave Driver!

Consider yourself lucky he's not making you move rocks!

And good job showing those 20 year old kids how to play B-ball.

[hard_rox]

Originally Posted by Bill2380

Slave Driver!

Just be glad I don't live back in PA.

Nice job on the pull-ups and dips! What did your did sets look like? Any issues with dips aggrevating the elbow?

[Bill2380]

Thursday 06/01/06

216.5 lbs

For Time: 5 Rounds

Deadlift 185lbs 15 reps
Push-ups 15 reps

12 minutes

Deadlifts were a cardio event by the 3rd set.

[Bill2380]

Sunday 06/04/06

3 Rounds for Time:

Push Press 115 lbs 21/15/9
Pull-ups 21/15/9

Time 12:00

[Bill2380]

Monday 06/05/06

1/2 Murph

Run 1 mile
50 Pull-ups
100 Push-ups
150 Squats

Time 25:45

This is a test....this is only a test. I started with a slow, 11:32, mile and no plan. This is what I got. I did 10 sets of 5 pull-ups/10 push-ups/15 squats. I flirted with the idea of pushing through to the full workout but stopped when the 10th set of pull-ups was broken at 3/2. I'm pretty pleased with the time but realize that pull-ups will slow me down as I continue. I'll need to continue to work on them for the next month. I'll also need to rearrange my gym so that I can do push-ups and squats directly under the pull-up bar. I can easily knock the run back to 10 minutes. 50 minutes looks like a reasonable goal.

[hard_rox]

Great work, Bill!!! I definitely think your hit your 50 minute goal with the progress you've made recently.

[Bill2380]

Tuesday 06/06/06

218 lbs

8 Rounds:

Pull-ups +15 lbs 3/3/3/3/3/3/3/3
Bench Press 185 lbs 3/3/3/3/3/2/2/2
Decline Sit-ups 15/15/15/15/15/15/15/15

It's amazing how much difference 15 lbs can make in pull-ups. Even more amazing is how Buk, Kuri and Rox can add up to 100 lbs to their pull-ups. You guys are studs.

[Bill2380]

Thursday 06/08/06

218 lbs

For time:
Run 400 meters
50 Pull-ups
Run 400 meters
50 Push-ups
Run 400 meters
50 Sit-ups
Run 400 meters
50 Squats

Time 28:30

Fun workout! I did the runs at 6 mph on my wife's treadmill, total 10 minutes. Pull-ups were 10 sets of 5 reps. Push-ups and sit-ups were single sets. I am pretty proud of the 50 push-ups. I did break the squats into 2 sets of 25 reps. I feel reinvigorated after dragging my ass home from a physically tough day at work. One of my shop employees had I family emergency today and I got to change about 40 tires in his place. Ahhhh the joys of the self employed.

[hard_rox]

Great workout, Bill!!! Nice pacing on the pull-ups too! Do you have an official "Murph" date set yet?

[Bill2380]

My "surprise party" officially named "Billopoloza" by my party planner son is July 8th. Anyone who can be in town is invited. We leave for vacation on the 15th. I guess that leaves the 12th, if I can get off early, for the event. I'll keep you updated and send you your travel information.

[Buk]

Looking good Bill!
Was that most recent workout harder or easier than "1/2 Murph" a few days before? The setup was a little different, but "1/2 Murph" had more volume and you nailed it faster, even though your push-ups and situps didn't drain much time on the recent workout. Being able to do push-ups and squats while "resting" for pull-ups on the "1/2 Murph" workout must have really compacted your time. But also, you have been doing a lot of pull-ups lately, I wonder if that slowed you down a little, and how much you need to taper for the big day.

It is going to be awesome to see this goal achieved.