2019 Murph

Signed up for the 9am heat with a bench of friends. Nice cool morning for it.

“Murph”

  • 1 Mile Run
  • 100 Pull-ups
  • 200 Push-ups
  • 300 Air Squats
  • 1 Mile Run

**Partition the pull-ups, push-ups, and air squats as needed.

I haven’t done a real Murph since 2016. In 2017 I was traveling back from attending Regionals and didn’t do it at all. Last year my shoulder was messed up so I did ring rows. Here’s my Murph history:

  • 2012 – 44:26
  • 2013 – 39:41
  • 2014 – 40:17
  • 2015 – 37:18
  • 2016 – 37:11
  • 2018 – 43:10 (ring rows)

I’ve run less than 13 miles in 2019, with only two runs longer than 400m, and a good chunk being warm-ups for class. I just finished 12 weeks of Year of the Engine though, so my conditioning has been feeling great. My pull-ups and push-ups have also been really good this year, so I was looking forward to testing out this workout.

I ran the first mile in between 8-8:30 and got right on the pull-up bar when I found a spot (gym was packed!) I broke it up by doing 20 rounds of “Cindy” (5 pull-ups, 10 push-ups, and 15 squats), but didn’t wear any grips. I like to wear my Garmin watch for this to help pace the runs, so I took advantage of the lap feature to keep track of rounds. It worked great and kept me moving.

  • 1 Mile – 8:26.4 (after getting in the gym and finding a spot)
  • Round 1 – 43.4
  • Round 2 – 43.9
  • Round 3 – 46.4
  • Round 4 – 48.1
  • Round 5 – 50.2
  • Round 6 – 51.5
  • Round 7 – 53.1
  • Round 8 – 52.1
  • Round 9 – 51.6
  • Round 10 – 55.8
  • Round 11 – 54.6
  • Round 12 – 53.9
  • Round 13 – 55.8
  • Round 14 – 56.5
  • Round 15 – 58.5
  • Round 16 – 1:00.7
  • Round 17 – 55.8
  • Round 18 – 1:03.0
  • Round 19 – 59.7
  • Round 20 – 1:22.9 (After telling someone about the blood on my bar and leaving the gym)
  • 400m – 2:00.6
  • 400m – 2:31.3
  • 400m – 2:17.7
  • 400m – 1:54.6 (8:44.2 mile)

I think my watch said about 8:06 when I finished the first mile, but I didn’t hit the lap button until I found a spot to do my pull-ups. I was able to do all of the pull-ups and push-ups unbroken. I tried not to stop during the squats or pause at the top of reps; just keep moving. With about 5 rounds left I ripped my right hand a little bit and was really starting to slip on the bar. So it was a constant adjustment to finish. It took me just over 18 minutes to finish the 20 rounds, which only 2 of them being over a minute. Felt decent when I headed out for the run, but I guess I slowed over the middle 800 meters. Good enough for a time of 35:28 to PR by 1:43! Really happy with that.

IMG_2744.jpeg

27 Calorie Rounds

The gym workout for this morning was a partner workout with a lot of lifting and after so much snatching yesterday I felt it was a good idea to stay home. Need to be smart with the lifting due to my back. My body feels good after yesterday’s workout though. I warmed up doing 750 meters in 3:00.

Engine Builder – Anaerobic

6 Rounds

  • 45s Row
  • 3:30 Rest

Was getting up to 2,200+ cal/hr by the 4th pull. I got exactly 27 calories each round and 262-262-263-263-263-262 meters. That is 3 calories and 15 meters better than two months ago after the disappointing drop last month, when my back was really tight and affected my power.IMG_2728.JPG

Conditioning

25:00 AMRAP

  • 5 Strict Pull-ups
  • 15 Sumo Deadlifts (53# KB)
  • 25 Double Unders
  • 15 C2D Push-ups
  • 15 Bear Hug Squats (20# MB)
  • 25 Double Unders

I came up with this gem as something to keep moving through; wasn’t trying to set any records today. I used one of my old ropes since I was jumping on the concrete driveway. It felt like the wind was affecting the rope in my first two sets and I missed several times. After that I moved away from the tree, turned 90 degrees to face the wind, and never missed again! Didn’t expect that with a rope I haven’t used in years. I got through 7 rounds, the pull-ups, deads, and five dubs, so 7+25. Everything was unbroken except those first two sets of dubs. I was surprised my push-ups didn’t slow down at any point with the deeper depth and fifteen at a time.

Kind of Like Murph

Set my alarm and got up to get to the 9am class.

Warm-up

  • 400m Run
  • Dynamic stretching

Conditioning

  • 1 Mile Run
  • 100 Pull-Ups
  • 200 Push-Ups
  • 300 Air Squats
  • 1 Mile Run
  • 300 Sit-Ups
  • 200 Double Unders
  • 100 Pull-Ups
  • 1 Mile Run

Paired up with TJ. Tom was the odd man out, so he joined us and worked at the same time as me. We decided to go through this like a chipper and thankfully even the runs were able to be split up. We did 200 meter runs, sets of 5s for pull-ups and push-ups, and 15s for air squats. Then we did sets of 15 sit-ups most of the way with 2 or 3 sets of 10s. Dubs were sets of 25 (no misses for me) and 5s for pull-ups again. I was able to get through ever set of pull-ups in both rounds doing butterflies and I did wear grips. There was a 35 minute time cap, which we hit right around the end of the sit-ups. We decided to finish and it took about 45 minutes.

After cleaning up the last of the tree branches and running a bunch of errands throughout the day, I hopped on the rower. With the long workout this morning I decided to put off the week 9 endurance piece on the Airdyne until tomorrow.

Warm-up

5 Rounds

  • 30s Row
  • 30s Rest

Increase the pace each interval. Ended up with 131, 137, 143, 150, and 158 meters.

Engine Builder – Anaerobic

8 Rounds

  • 30s Row
  • 2:30 Rest

Going to stop paying attention to the calories for such short intervals like this. There just isn’t enough variance at a high pace like this. So my goal pace shifts from > 2,200 cal/hr to < 1:25/500m. I went 178, 178, 179, 181, 181, 181, 181, and 182 meters. This was 33 overall meters more than a month ago and 56 better than two months ago. Today’s first interval matched my best distance from last time. I think the warm-up definitely helped. There was still a bit of warm-up up at that high pace as you can see from the first four intervals.

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Rake It

My glutes are still sore today. Woke up with an alarm at 7:30 to make sure I had enough time to eat and shower before the 9am class.

Warm-up

  • High Knees
  • Butt Kicks
  • Zombie Kicks
  • Power Skips
  • 10 PVC Passes
  • 10 Air Squats
  • 400m Run

Conditioning

Team of 3

  • 12:00 AMRAP
    • 250m Row
    • 2 Dumbbell Snatch (50#)
    • 2 Dumbbell Squat C&J (50#)
    • 2 Dumbbell Snatch
    • 2 Dumbbell Squat C&J
  • 3:00 Rest
  • 12:00 AMRAP
    • 200m Run
    • 15 Air Squats
    • 10 Push-ups
    • 5 Strict C2B Chin-ups

One person is always rowing or running. After the cardio piece, you do your other work and then rest. I teamed up with Tom and Doug. I got through 4 rounds of the first AMRAP and then 4 rounds of the second plus about 150 meters of the run when time ran out. Decided to do the chin-up variation today and they felt really good. All of the bicep work must be paying off.

Decided I won’t do an Engine Builder workout today since I’m going to rake the lawn and my WHOOP recovery score is low.

Beat Barbara

The strained muscle in my back is feeling better and better. My low back has felt pretty good and not feeling any affects from the cleans on Friday. Hamstrings are still a little sore from the GHRs. Went to open gym at noon.

Warm-up

  • 5:00 Assault Bike (46 cals)
  • Dead Hang
  • Bottom Squat Hold
  • Kip Swings

Conditioning

Barbara
5 rounds, each round for time

  • 20 Pull-ups
  • 30 Push-ups
  • 40 AbMat Sit-ups
  • 50 Air Squats
  • 3:00 Rest

This workout has never been a strength of mine, but was hoping I could go sub 20 today for a big PR. I knew it was a big ask to think I could average less than four minutes per round, especially if you look at my history of rounds. New strategy today though. I wanted to try all sets of 5 for pull-ups and push-ups with very short rests.

Worked out really well! My rests got a little longer between pull-ups and push-ups, but still very short. It felt like my sit-ups slowed down the most and I was able to keep pushing myself on the squats. Crushed my goal and went 18:44 for a PR by nearly three minutes! When I came in at exactly four minutes in round four I pushed hard in that final round trying to make sure it was better because I really wanted 4:00 or better when it was my goal to average that round time.

Date R1 R2 R3 R4 R5 Total
Sep 22, 2012 4:23 4:26 4:26 4:33 4:27 22:15
Nov 16, 2014 3:37 4:12 4:29 4:59 5:07 22:24
Apr 16, 2017 3:52 4:06 4:19 4:42 4:38 21:37
Mar 31, 2019 3:27 3:41 3:37 4:00 3:59 18:44

Something fun to think about, with no way to know, is what contributed most to this improvement? Am I really that much fitter than 2 years ago? Doubt it. Is the Engine Builder program already paying off? Maybe a little bit. Did my lighter body weight help? Definitely some. How much did the new strategy help? Probably a lot. The PR is probably due to a combination of all of these things.

barbara-2019-03-31.jpeg

Accessory

3 Sets

  • 30 Arms Only Rowing Strokes
  • 30 Rower Curls

Started with the damper at 1, then 2, and finally 3. This was a huge arm pump! Everyone was laughing at our unique use of the rowers.

Strength

Bench Press

  • 5×45#
  • 5×95
  • 5×125
  • 5×155
  • 5x5x185

Didn’t have much left in the upper body for benching, but good to hit it fatigued for something different.

After the Duke game I finished the 4th week of Engine Builder.

Engine Builder – Interval

  • 3k Row
  • 3:00 Rest
  • 2k Row

My goal was to hold a 1:50/500m pace through both, which I thought would be extremely difficult after already having done a long workout. I did it for the 3k with a time of 10:59.5. I couldn’t hold on during the second half of the 2k, finishing with a time of 7:24.7, which is only 4.7 seconds off that goal. Calories were 221 and 145.

2019-03-31-rows.jpeg

To be honest, it turned out better than I expected, especially after 250 squats this morning.

I really love having a rower at home and the numbers don’t lie, especially this month after starting Engine Builder.

2019-jan-fed-march-rowing-totals.jpeg

This doesn’t tell the whole story though, because I also do plenty of rowing in class at the gym. Here’s a chart from BTWB for rowing distances.

2019-03-31-btwb-rowing.png

Three months in, 2019 is nearly my second biggest year for rowing. The chart for rowing calorie workouts shows a different story.

2019-03-31-btwb-rowing-cals.png

After I looked into these charts, it makes a lot more sense that 2015 had been my best Open finish until this year. In my opinion rowing is the best way to improve your engine.

Unrecovered PR

I guarantee I’m not going to any time soon, but I keep thinking I want to redo 19.5 to put in a better effort. Hopefully I stop thinking about it after today’s workout. I have to remember I got through these last three workouts with a significant injury, which prevented me from attending classes; I haven’t been able to squat at all or press any weight overhead. It will still be close to my best, if not the best, Open percentile ranking in the 8 years I’ve done it.

My quads and traps are incredibly sore today. Probably worse than post-Karen DOMS. Went to open gym at noon.

Warm-up

  • 3:00 Assault Bike (33 cals)
  • Dead Hang & Stretching
  • Shoulder Passes

Conditioning

J.T.
21-15-9

  • HSPU
  • Ring Dip
  • Push-up

The first time I tried this hero WOD, we greatly underestimated it and had to scale back to 21-11. Then two summers ago I completed it in 10:06. My goal for today was to go sub nine. The plan was 3×7, 3×5, and 5-4 for both types of push-ups and all triples for the dips. Figured it would come down to the ring dips.

I ended up doing 3 equal sets for all HSPU. Ring dips were 7×3, then 2 sets of 3 and the rest quick singles. For push-ups I struggled through 3×7 and then did triples the rest of the way. Finished in 8:04 for a 2:02 PR!!

  • 108-72-36 Double Unders
  • 36-24-12 Goblet Lunges (53/35#)
  • 12-8-4 Burpee Broad Jumps

Missed two dubs in the first round after 71 in a row and I don’t think I missed in the other sets. I thought the lunges were going to be harder than they were. Took me 8:01.

Accessory

3 Sets

  • Dumbbell Curls – 21s (25#)
  • 10/10 Single Leg Glute Bridges (squeeze at the top)
  • 30s/30s Single Leg Stand (squeeze glute)

Midline

4 Rounds

  • 10/10 Side V-ups
  • 20 Leg Circles
  • 10/10 Wood Choppers (25#)
  • 20 Plank Jumps
  • 20 Flutter Kicks

Took 10:23, which is 2:17 quicker than about a month ago. Wonder if the plank jumps will fire up my hip flexors like last time.

I planned to do some rowing intervals tonight, but my WHOOP recovery is only 12% and Mom is visiting for the night, so cancel that. Tomorrow will probably be a complete rest day, unless I get back in the green. Either these Open workouts are really blowing me up or the cardio work is more taxing than I’d expect.

Done Early

My neck and low back are a little tight from looking up at the wall for 152 reps. My shoulders are a little sore too, but my lower body seems fine so far. I set an alarm to get up for the 9am class since my rest schedule is changed for the Open.

Warm-up

5 Rounds

  • 1:00 Run
  • 3 Strict Pull-ups
  • 5 Push-ups
  • 10 Air Squats

I started to feel my legs more every set of squats.

Strength

Bench Press

  • 10×45#
  • 5×95
  • 5×135
  • 5×165
  • 5×195
  • 5×215
  • 5×230

I hadn’t looked at my logs since the workout went up after getting to the gym, so I couldn’t remember what I’ve been lifting. Nice surprise to smoke the 5×215 I did a month ago. Gains baby! We were on a clock, so maybe working up with fewer sets made a big difference.

Conditioning

6 Rounds

  • 50s Double Unders
  • 10 Push Jerks (115#)
  • 30s Plank
  • 10 Ring Rows
  • 20s Hollow Hold
  • 10s Bent Hollow Hold

This was really an alternating EMOM with 3 stations, but it was easier to record on BTWB like this. I started with a nice set of 75 double unders, but missed a couple of times in most rounds, so was usually getting 65-75 reps in about 45 seconds due to transition time. The push jerks weren’t too bad and the ring rows felt really solid. This workout got a lot sweatier than I was expecting because there really wasn’t any rest with the holds.

I wasn’t excited about moving so early, but it feels good to have a workout done for the day.