January 17, 2012

Todays workout was called a "Slow Death."

1. -100 pull-ups in as few sets as possible 
2. -Run 1/4 mile in 90 seconds in between sets of pull-ups 

1. -200 push ups in as few sets as possible 
2. -Run 1/4 mile in 90 seconds in between sets of push-ups 

1. -300 sit-ups in as few sets as possible 
2. -Run 1/4 mile in 90 seconds in between sets of sit-ups 
   
   
   1. -400 Squats
   2. -Run 1/4 mile in 90 seconds in between sets of sit-ups
   
   
   Note: If you break form or stop then that is the time to start running.
   
   
   QOTD - Mind over matter - if you dont mind, it doesnt matter.
   
   
   
   

January 16, 2012

"Murph"

For time:

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Did this with a 25 lb weight vest on.  Great workout!

QOTD - The Strongest Steel is cast through the Hottest Fires.

January 13th, 2012

My workout for Friday, January 13th, was a simple one, but it is a great one as long as you push yourself the entire time.  I did a Run, Swim, Run.

Ran 3 miles, Swam 1mile, Ran 3 miles.
Stretched after and took the rest of the weekend off.

QOTD - Clear your mind of CAN'T

January 12, 2012

I have decided with the nice persuasion by the one and only Jess (SupaPUMP Series Creator), to start my own blog talking about my fitness journey on a day to day basis.  I already write down what I do, this is just to maybe make it neater and to make me more tech savvy ha.

Ran 6 miles today, forgot my watch so I didnt get it timed. And did a Crossfit style workout that simulates the O-Course at BUDS.  Here is what it entailed.

O-Course PT Start 20 Burpees Parallel Bars 20 dips + *5 Burpees Tires 25 Hops Low Wall **1 Muscle Up + 5 Burpees High Wall 10 Towel Pull-ups + 5 Burpees Barbed Wire 20 Pushups + 5 Burpees Cargo Net 25 Towel Pull-ups + 5 Burpees Balance Logs ***10 Swiss Ball Squats + 5 Burpees Hooyah Logs 10 Lunges + 5 Burpees Transfer Rope *****10 Pull-ups (Lower your body with 1 arm) + 5 Burpees Dirty Name 20 Jumping Squats + 5 Burpees Hooyah Logs 10 Split Squats + 5 Burpees Weaver 30 Rotation Pushups + 20 Lower Body Rotation + 5 Burpees Burma Bridge 10 Towel Pullups + 20 Walking Lunges + 5 Pullups (lower your body 30 secs each) + 5 Burpees Hooyah Logs 10 Step ups 24" + 5 Burpees Tower + Slide for Life 25 Knees to Elbows + 25 Towel Pullups + 5 Burpees Rope Swing + Monkey Bars Hang from Towel 30 Secs + Hang from bar 60 secs while swinging and alternating grip + 5 Burpees Tires 25 Hops + 5 Burpees Incline Wall 15 Dips + 5 Burpees Spider Wall 20 Pullups + 25 Squats + 5 Burpees Vaults 20 Dips + 25 Squats Sprint to Finish ****10 Burpees O-Course Pushups 50 Pushups Repeat 1-3 times as necessary  * Substitute 5 Burpees with 25 yard sprint ** Substitute 1 Muscle Up with 10 Pullups *** Substitute 10 Swiss Ball Squats with 50 Squats **** Substitute 10 Burpess with 50 yard sprint ***** Substitute 5 Pullups with 15' Rope Climb

QOTD - The only way out of hell is through it