Tag Archives: air squat

Murph 2018

As always, I have to start my Murph post with a thank you to the folks who have served, are serving, or will soon serve in our nation’s military. Your sacrifices in the name of our continued freedom do not go unnoticed and we offer our gratitude this Memorial Day.

murphWe weren’t sure if we would be able to attend this year’s Murph at CrossFit Continuum due to the yearly soccer tournament in Denver. Though Mickey didn’t play this year, AJ did and had four games spread across the first four days of the tourney. She was asked to play with the next higher team in her age group for our club and did a great job. Thankfully she didn’t get hurt (beyond some bruises) in the process. And because they didn’t have a game today, we were able to make it to the morning Murph heats.

We arrived as most of the 8am heat was half-way through or finishing up. Many determined faces and a lot of sweat greeted us as we went through the doors. Mickey, Ev, and I warmed up a little while they were wrapping up and AJ spent the time taking pictures (coming off 4 days of soccer with another 2 days of tryouts coming this week, we didn’t argue)!

Our 9am heat was full of familiar faces. Bill, Brent, KB, Katy, Emily, Drea, Nancy, Dan, Megan… it was a great group to run with. Ev decided to row to start off this year. Mickey and I ran.

TheMurphChallenge-Instagram-Logo_52818_Website-v1Murph is always a challenge. It’s supposed to be. But for a guy who hates to run, it’s a good opportunity to push the limits there a bit — and then go beyond those limits for a time.

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

When I went in this morning, I gave myself the option. Run hard and get through half the pull-ups/push-ups/squats, decide if I could continue, and either way run another mile. I partitioned the reps into rounds of Cindy (5 pull-ups, 10 push-ups, 15 air squats) and got through 10 rounds, which was half the total Murph.

At that halfway point, my shoulders were on fire. My pull-ups were fine. My air squats felt ok. But push-ups were the problem. I even did ok on the first mile, coming in not far behind the main pack of athletes.

running-failOn my second mile, the wheels fell off. I only ran a little and walked a lot. My shoulders and back knotted up and it was a struggle to just be moving forward. I did run a little, but it was in fits and starts and nowhere near as consistent as the first mile.

I finished my 1/2 Murph in 47:32 and was fried. I watched as my wife and eldest finished the whole thing (Mickey was right at an hour and Ev finished just a couple of minutes after that). They kicked butt.

Though I started with the intent of finishing a full Murph today, that was not to be. I have been listening to my body more and I think honestly that was a good thing. And honestly I was disappointed until I started looking at things historically…

  • 2013 – My first Murph. I split it with Mickey and finished in 65 minutes
  • 2014 – We did a modified Murph at home – push-ups, air squats, and sit-ups – no idea on time
  • 2015 – I did a 1 mile run/walk, 1/2 Murph and DNF
  • 2016 – I started with a 2000m row, did 1/2 Murph, and walked a mile in 52 minutes
  • 2017 – I split it with Mickey. She ran a mile and I rowed. We each did 10 rounds, Cindy-style. And we finished in 55 minutes.
  • 2018 – Ran both ends of 1/2 Murph and finished in 47:32. That’s a 5 minute improvement over 2016 and 8 minutes better than 2017.

c17bd3367f238b2513cc8a7f49474ae9--on-writing-writing-tipsSo I would say that’s slow but steady improvement. 🙂 Someday I will do a full Murph. When that happens, I may try the next year with a weight vest.

But I am no longer disappointed and happy with my performance. I knew when I saw Dan Meade finishing all of Murph with a weight vest and running when I was running, I was doing ok. (He finished in 41:37 the first time he did it today — he’s a badass and did a second time without a weight vest 3 minutes faster.)

Next year I’ll do better. Definitely. But I’m happy with this year.

Great work Continuum family – you all rocked it. 🙂

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Sneaky Team WOD

So nothing much to report for yesterday beyond starting the new nutrition challenge at the box. Sleep killed me automatically out of the gate, since I think I may have accumulated 4-5 hours between Thursday night and Friday morning. Thursday I didn’t get to bed until about 11 and Friday morning my family got up at 4 to hit a 5am workout, so I was messed up on both sides of the equation. Food wise I think I did ok, though I probably didn’t eat enough calories (1600 calories roughly).

0511-1005-0201-0040_Black_and_White_Vintage_Cartoon_of_a_Man_Asleep_at_His_Desk_clipart_imageToday however was better sleep-wise. Crashed about 10:15 and didn’t start stirring until 5, but stayed in bed after my wife headed to work for another hour plus of sleep. Gauging that at roughly 8.5 hours. I was up a few times (all this water we’re drinking really makes you have to pee) — but had blocks of about 2 hours, 5 hours, and 1 or so hours. Better night all the way around.

Got up, had breakfast, and started the day with a team workout at Continuum.

Let’s just say… this one snuck up on us. We started with the week’s warm-up (a minute of jump rope and a minute of jumping jacks still seems like forever) and then broke into teams of 3 (we had a lot of bodies). The workout was written for teams of 2, but Drea quickly figured it out for teams of 3.

Jonathan, AJ, and I teamed up today. We had two bars – one 95# men’s bar and a 35# bar for AJ – we added 30 reps and added another “station” for the resting team members to do a hollow body hold while the other resting member did a plank. One person was always moving.

  • Olympic weightsFor time with a partner (60 reps) or team of 3 (90 reps):
    • Power Cleans #95/65
    • Air Squats
    • Sit-ups
    • Thrusters #95/65
    • Burpees
  • one team member does the movement, one does a plank (and if there’s a third person, one does a hollow body hold)
  • break up the reps however you need

I kicked us off in the order, then Jonathan, then AJ, and we just rotated through the stations. Honestly it wasn’t bad until we hit the thrusters, though my abs were yelling loudly after Thursday’s GHD sit-up and row-fest. High plank plus actual honest to goodness hollow body holds wrecked havoc on my abs.

2013-thrusters-combined
Much better thrusters than mine. 🙂

At the thrusters, I had a couple of rounds where all I did was 5. And one when I did 10, but Jonathan and AJ did the rest. By that point all my planks were low planks (on my elbows) and hollow holds were knees up, not straight-legged — I was doing everything I could to save my shoulders.

And the burpees. Ugh. I managed to do three sets of 10 pretty quickly, but they were not comfortable at all. 🙂

We finished all 450 reps in 27:05, which was pretty good I thought. We never really stopped moving, though I have to say some of my transitions to and from the floor were a bit slow. Even with that — I’m pleased. Doing 10 burpees in a row was out of character. 🙂

Jonathan really killed the thrusters, knocking out 20 in one go. And AJ hung in with us the whole way.

Since then, we did some grocery shopping, fixed lunch, and are watching a new dog we may be adopting soon. Yeah — just another crazy day at our house.

Great work everybody who came to the team WOD! Nice to see all the faces!

Kipping HSPUs? Bring ’em on

Yesterday was a fun workout to start the week, so what would today hold? Every day is a bit different when you do crossfit, and that’s the biggest reason (next to the amazing people I get to play with and our coaches) that I think I’ve continued with it — constant variety. You aren’t doing the same thing every workout. And you have fun. Life is good when you have that kind of combination I think.

5a40c7b80a3baebb2ffe37a87c422f94--parenting-memes-parenting-teenagers-humorSo today I had BOTH daughters go work out with me. Mickey is still rehabbing the twisted ankle, but there was no running so she thought she’d do ok. And AJ wanted to sleep in with the dog, but felt “peer pressured” into going this morning, so she went too.

We weren’t alone… Coach Drea had the three of us, plus Dee, Caleb, and Brianne. My girls may have been grumbling when they got there, but they did well once they got underway.

Warm-ups started with:

  • A pair of folks (I rowed with Caleb) doing 100m each, 2x through (we did 3x)
  • 30 second handstand hold
  • air squats on the wall (hands overhead)
  • Another 2x row 100m
  • Hollow body hold
  • 10 push-ups
  • some HSPU practice on the floor with plank push-ups and then pike push-ups
  • HSPU practice on the wall
  • some deadlift warm-ups

And then we warmed up to our working weights for the workout itself.

gymnastics-handstand-silhouette-body-silhouette-man-in-handstand-front-1The workout was a good one:

  • Complete as many rounds as possible in 15 minutes of:
    • 30 squats
    • 20 handstand push-ups
    • 10 deadlifts, 225/155#
  • Level II: 30/10/10@ 175/115#
  • Level I: 20/10 push-ups/10 @ 115/75#

Though I can do 225# deadlifts, I can’t do them quickly. And 20 HSPUs would be enough to kill me in one round. So (with Drea’s blessing) I went to Level II — 175# on the barbell, 10 kipping HSPUs, and air squats. I was shooting for 3 rounds.

I made it through 3 rounds plus 33 reps (30 squats + 3 HSPUs). 33 total kipping HSPUs is the most I’ve done in a long time, so that made me happy. With a good kip HSPUs get much easier. Go figure. 🙂

The girls did well too:

  • AJ got through 3+45 (85# deadlifts, HSPU on a box, and 30 air squats)
  • Mickey got through 4+8 (85# deadlifts, a handful of HSPUs and mostly pike push-ups, and 30 air squats)

1kiekqI was only a couple of reps behind Caleb, so that made me happy. I never stopped moving. I just wanted a few more HSPUs at the end but it took me three tries to kick up to the wall and stay there. Oh well.

Great work 8:30 class!

The 9:30 folks were getting started (Nick, Lisa, Brent, and Elyse) when we headed out, so hopefully they have a good time with it.

So far this week has been good on the workout train. Tomorrow is a rest day, then in Thursday mid-day and looks like we’ll make a Saturday team WOD, so that makes me happy!

Thanks Drea!