Murph on 50th - Page 2 - JP Fitness Forums

Bill2380 · 10-17-2005, 05:48 PM

Monday 10/17/05

20 minutes running time

25 Cable Pull Downs 200 lbs
50 Push Ups
75 Squats

2 full rounds, 25 pull downs, 33 push ups

Squats are harder than they look. Elbows felt good, usually bothered by that many push up reps. Hopefully can do pull ups next week. Tried some bench pree Sunday. Before starting X Fit I did 155 for 8 reps. I was able to do 10 without a spotter. Could probably have gotten at least 1 more but didn't think Eddie the Beagle could help if I got stuck.

Bill2380 · 10-19-2005, 10:10 AM

Tuesday 10/18/05

Basketball night. 8-10 minute full court games. Endurance has definitely improved from doing X Fit workouts. Now I'd give my left nut for some improvement in my vertical.

Bill2380 · 10-19-2005, 07:15 PM

Wednesday 10/19/05

Run 5K

Time 33:33

I haven't run more than a mile since I played rugby regularly 19 years ago. Now I remember why, it's boring as hell. I realize however, to complete Murph the mile runs have to be no more than a warm up and a cool down. I can hardly wait to see that Dave did this in 15 minutes or that Buk got out of his sick bed and ran it with a 100 lb sandbag on his back.

kuri · 10-19-2005, 08:37 PM

Keep up the hard work Bill, and a belated congrats on your anniversary!

Are any of your B-ball mates asking you what's up with your fitness level these days?

cappuccino · 10-19-2005, 08:50 PM

Hey Bill, cool log. Another one I hadn't ventured in cause I didn't know what "murph" was.

Ouch, I remember doing over 100 pushups in a kickboxing class, combine that with the rest of murph

100 pull-ups? Wow. I'd have to be assisted.

Bill2380 · 10-19-2005, 09:14 PM

Kuri, one friend, moved here from L.A. actually, asked what I'd done all summer because I seemed a lot stronger in the post. I thank BOM for that. A 32 year old told me last night he'd lost his wind and was probably too old to get in shape. You just have to laugh. BTW, did you check yesterday's WOD postings? Your lifts were way up there. Impressive.

Cappy, I've done some of Craig's workouts in the past. If you can do his program 100 push ups can't be that hard. I think I will get an assist for the main event. I'll talk my 20 year old son into doing it with me. He's a college wrestler and works out four hours most days. He told me that he ran 14 minutes for 2 miles after an hour long leg workout this morning. There's no speed on my side of the family, must be hiding on my wife's side. Thanks for stopping by.

cappuccino · 10-19-2005, 09:32 PM

Right, they were doable, but I was shaking and could barely do a 1/4 push-up on my knees towards the end...I think the offical count was close to 175..and they weren't paired with the rest. Now I like a challenge, so I'm tempted.... Can't wait to see your results/progress. And definately won't let age be an excuses for being fit!

Bill2380 · 10-21-2005, 07:02 PM

Friday 10/21/05

Bench Press 155 lbs 10-9-8-7-6-5-4-3-2-1
Dead Lift 135 lbs 10-9-8-7-6-5-4-3-2-1
Cleans 95 lbs 10-9-8-7-6-5-4-3-2-1

Time 49:30

These were supposed to be done in rounds with 3 bars, hence the name "Three Bars of Death." Since I only own 1 olympic bar I did them in straight sets. All sets were unbroken. Number 7 was universally the hardest. Yes it's true, I bench more than I deadlift. I never did them back in "the day" when the Universal Gym was the only thing available. I'm just now developing the endurance to do a set of 10 with reasonable weight. I think I have decent form now so I becoming more confident that I can do these and not hurt my rickety old back. I'm liking cleans. They really get the heart rate up and have a satisfying sound when you pop your wrists back.

Bill2380 · 10-22-2005, 03:48 PM

Saturday 10/22/05

Run 5K

Time 29:30

Started faster this time. This was pretty close to a max effort. Not sure what a respectable time for a nonrunner would be, 24:00? Someday.

Bill2380 · 10-23-2005, 06:39 PM

Sunday 10/23/05

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Cable pull Downs 200 lbs 12/11/6/5/5/6/3/5
Push Ups 15/15/9/6/7/6/7/5
Sit Ups 13/14/14/14/12/12/11/11
Squats 12/12/12/12/11/11/10/15

Total Points 319

Holy Crap...tough 16 minutes. Push ups pretty terrible. Tried some chin ups this afternoon, elbows still hurt. Probably have to keep substituting pull downs for a while longer.

Buk · 10-23-2005, 06:55 PM

You have been working really hard Bill, keep it up. That is a great score for "Tabata Something Else." I thought your push-ups score was pretty good. And I am guessing that your run times will come down pretty quickly.

Bill2380 · 10-23-2005, 07:04 PM

Thanks Buk. Great to see you're back at it. You know a regular person would have started out with a jog or a little light lifting, not OTR tires, logs and stones.

Bill2380 · 10-26-2005, 11:34 AM

10/25/05

Basketball night. Played 5 full court games in 1:30.

Bill2380 · 10-26-2005, 06:26 PM

Wednesday 10/26/05

Dumbell Cleans 35 lbs 10 reps
Seated Press 95 lbs 21 reps
Dumbell Cleans 35 lbs 10 reps
Seated Press 95 lbs 15 reps
Dumbell Cleans 20 lbs 10 reps
Seated Press 95 lbs 9 reps

Time 8:45

Bill2380 · 10-27-2005, 05:46 PM

Thursday 10/27/05

For fifteen minutes do pull-ups for twenty seconds, then sit-ups for twenty seconds, followed by squats for twenty seconds.

Modified to:

Cable Pull Down 200 lbs 10/10/10/10/10/10/10/8/6/6
Sit-ups Decline 10/10/10/10/10/10/10/10/10/10
Squats 10/10/10/10/10/10/10/10/10/10

Chin-ups still hurt my elbows. I stopped taking an antinflamatory this week just because I don't like pills. I may have to rethink that to get this elbow pain to go away. It was almost impossible to change exercises every 20 seconds so I went to sets of 10 for 15 minutes. Heart rate at 140 by last set. Good, quick workout.

RacerBill · 10-27-2005, 07:47 PM

Wow, just look at all those reps! That's an impressive entry.

I'm like you in that I don't like pills, either. My sister (she's an RN) keeps reminding me that the ibuprofen will reduce the swelling and help heal things faster than toughing it out. So sometimes it might be better to just take the pills until it heals up.

Marykaa · 10-27-2005, 08:00 PM

Do you know about Pennsaid ?

I used it for a bad tennis elbow 8 months ago. I did end up having to have a cortisone infiltration, so I don't know if it was the pennsaid that wasn't strong enough or my elbow that was tooooooo badly hurt.

I always had alot of stomach problems taking regular NSAIDs. I'd give it another chance if I had to.

The only probleme, I wish it came in Gel and not liquid.. it does tend to run.

Bill2380 · 10-29-2005, 04:48 PM

Saturday 10/29/05

Clean and Jerk 1-1-1-1-1-1-1-1-1-1 reps

115/120/125/130/135/140/145/15 0/155/160 failed clean

135 lbs was my best previous lift. My form isn't too good but there is improvement.

Bill2380 · 10-29-2005, 06:04 PM

Marykaa- I read this thread last night here on Injury Forum,http://forums.jpfitness.com/cgi-bin/.../t/000177.html . I'm not a big pill taker so I'm trying the streches and see how it goes. Thanks for the ino though.