Workout of the Day

[Bubba Enfield]

100 pullups, 200 pushups, 300 squats.
If you do this workout fast, and warm up and cool down with a mile run, then it's "The Murph". The way I did it it's more like "Murph's Granny".

That's an impressive workout. How long to complete?

About 90 minutes. I was doing dishes and laundry between rounds. If I'd done it straight through, it probably would have been more like 80 minutes.

[Bubba Enfield]

Friday was grease-the-groove for chinups. Sunday was weights.

Squats, bench press, deadlifts, overhead press, curls. The weights I use are not impressive, but I made personal records in every lift except deadlifts. (I overdid the deads in January, and am just working back into them). On squats I did 3 sets of 5 with my bodyweight on the bar, which is a big deal for me.

[phil_in_cs]

Saturday: 90 minutes standing grapple w/ blue guns and training blades, out in the heat.

[Starbar]

Not much of a workout day for me today. Did loads of housework and took a 30 minute walk. I haven't really worked out in a few days so I need to put in extra work tomorrow.

[phil_in_cs]

morning:
pushups w/ 40lb vest - 10
pushups w/ 80lb vest 4 sets of 5, final set 7

assisted pullups, 5 sets of 10

[phil_in_cs]

Press 45lb x 20, 115lb, 5x5
neck harness, 35lb plate, 15 reps each direction, 3 sets
wrestling drills - sit out, falls, rolls, shoot steps, duck walk - about 30 minutes total

[Bubba Enfield]

Burpees 5x5
Barbell squats 170lbs 3x5
Bench press 135lbs x5,5,4
Deadlifts 190lbs 3x5
Overhead press 95lbs x5,5,4
Pullup/chinup drop sets 7/3, 6/3
Burpees 5x5

[L1Z4RD]

I forgot how hard boxing was.

[Fenris]

Okay... This is a first post on this subject... Go easy on me.

Thursday, August 12. APFT. 50pushups, 57situps, 18:41 two mile run. FAILURE. Never stoprd running, but it was my first time tunning the two miler in minimalist shoes and was not keeping a fast enough pace.

Friday, August 13th. Army orienteering course in in load bearing vest with poncho, mre in buttpouch. Took two hours, walked between 2 and 6 miles through scrubland.

Saturday, August 14th. Overland ruckmarch with 64lb ruck and battle rattle. 1:41. Feet quite sore, shouldn't have loaded so heavily. Minimal pack weight was 35lbs. Lessons learned; use recommendations, ruckmarch on my own more often.

-Fenris-

[EricCogs]

Cardio/Body Weight
5 sets of 60 standard pushups
5 sets of 30 diamond pushups
5 sets of 30 wide pushups
30 pullups
3 mile run (about 22-23 minutes)
10 100 meter sprints
400 meters of lunges
5 sets of 100 Crunches (or substitute another ab workout)
Lifting Routine
6-5-5-4 Squats Weight: 165-185-205-225 (optional)
80 Squats Weight:135-145lbs (do 100 if 6-5-5-4 squats skipped)
4x8 Deadlift Weight: 70%-75%-80%-90% (of max for 8 reps)
4x6 Bench Weight: 60%-70%-75%-85% (of 1 rep max)
4x8 Push Press Weight: 70%-75%-80%-85% (of 1 rep max)
4x8 Power Clean Weight: 70%-75%-80%-85% (of 1 rep max)
4x8 Bent Rows Weight: 70%-70%-70%-80% (of 1 rep max)
4x8 Upright Rows Weight: 70%-70%-70%-80% (of 1 rep max)

This is my once a week workout with a group of my friends, but the cardio/bodyweight part is 3-4 times a week. It's everyones favorite "lets be sore the rest of the week" workout. Whenever we all agree one part has recovered (i.e. arms, legs, chest, etc...) we do that again. Probably not the best for us, and if anyone has something that will fix this workout it would be much appreciated.

[phil_in_cs]

5 sets of 10 pushups w/ my daughter (65lbs) lying on my back.
30 min. wrestling drills - shoot step, sit up/break falls, duck walk, getups, sit outs, etc.

[phil_in_cs]

I forgot how hard boxing was.

Get some, buddy.

[Biggin]

4/13: Took the new kayak on its maiden voyage.

4/14: Played two hours of 5 vs 5 extreme soccer

4/15 (today): did my first kettlebell workout. It was killer, fun, and felt great.

[We'reWolf]

ran 2 miles yesterday, and 2 miles today than walked about 45 mins i think that was about 2 miles as well. i think i did the run around 16 mins not to fast but working on running more..

[Carl M Neit]

Moved all the furniture in the living and dining rooms. My wife didn't like it, so I moved it again. She still didn't like it, so I drank two beers and moved it back - 42 minutes total.

[Bubba Enfield]

Ran 1.5 miles.

Barbell squats, bench press, dumbell clean and press, chinups.

[L1Z4RD]

Woooo, was able to get in some Kickboxing drills yesterday. Dang that was fun. Gonna do more tomorrow.

[Projo]

Today was our command PT day. We have Cross Fit instructors so I spent the morning flipping tractor tires, lol.

[Bubba Enfield]

Supersets, no rest:

3 rounds 12 pushups, 5 chinups
3 rounds 18 squats, 12 pushups
3 rounds 5 chinups, 18 squats

Exactly ten minutes. Total 72 pushups, 30 chinups, 108 squats. It's an intense ten minutes.

[L1Z4RD]

I need to get my crossfit on. It looks pretty intense.

Today I got on the elliptical for what seemed like an eternity, speed bag for 6 rounds, heavy bag for 6 rounds. Then one round each of jumping jacks and high knees.

Then I did some ab work and sat in the sauna for about 15 minutes.

[Svothe]

Just did a bit of a personal best assessment for Army Officer Entry:
44 Press ups - 35 seconds
50 Sit Ups - 56 seconds
1.5 Mile run - 11:30

Gotta be able to do the 44 push ups and 50 sit ups in under 2 minutes, so smashed that one. But run time needs to be 10:30 slowest, so needs a lot of work there.

[Projo]

I need to get my crossfit on. It looks pretty intense.

It's no joke. When I was within NECC we sent instructors to Crofffit, S.P.E.A.R. Defense training and Water survival Instructor (BSWIC). We combined the training into a pool/defense/circuit workiout that was absolutely insain.

SPEAR
http://www.tonyblauer.com/4105/02_01_01_spearsystem.asp

[Cherokee John]

Sunday-Monday-2 hours of Krav Maga each day (including stretching) Sundays I might go surfing (weather permitting)

Tuesday-Yoga for 2 hours. (I know , I know, -but it helps with my balance and flexibility and I get to look at the backsides of young, fit, sweaty women for an hour and a half and its free! So push off!)

Wednesday-Weights and cables. 1 hour non-stop cable workout with free weights and dumbbells. I do squats and a dumbbell workout for legs every time. Chest and back or Arms and shoulders. I flip-flop. I do things like Turkish stand-ups , use a booso ball with free weights, etc. I use a water resistance rowing machine for the cool down for 10 minutes. A lot of balance and full body movement.

Thursday-Yoga in the morning or gym at night.

Friday-Jungle Day! Take my dogs out for two hours early morning hike with heavy pack. (Have to admit the pack gets lighter in the humid ,summer months) Work on bushcraft/tracking skills. Have a shit load of fun running through the bush! If its raining hard I break out the rain poncho and hump it. On a really nice, lazy, sunny day: Jungle Day becomes "Hand-Line Fishing and Take a Nap Day!"

Saturday-Surf or Stand Up Paddle boarding weather permitting or half hour swim at the public pool and a long walk with the dogs.

If I can't get to my routine I'll ride a bicycle to work (half hour each way), do free weights or my own custom sledge hammer workout with an Indo board at home, or I'll just walk longer with the dogs at night and jog a bit with them. I also do at least 10 minutes of Marine Corps calisthenics (Jumping Jacks, Bends and Thrust, Press Ups, Squats) in the park while the dogs do their business 2x's a day.

On a bad day I still walk one hour with the dogs 30 min. in the morning /30 min. at night and get 20 minutes of calisthenics in 10 minutes each time. My philosophy is-"Do what you can, Do it well, Do it everyday."

I'm 45 years old and started walking and calisthenics everyday about 3 years ago and it all grew from there. If you can't go outside-you do your 20 minutes inside. Do something that rewards you. Yoga-hot sweaty babes, Jungle /Ocean-nature and relaxation. Krav Maga is just plain fun and the guys/gals I workout with are great. Jungle day is an excuse not to answer my cell phone for a while.

[Bubba Enfield]

Seven rounds: 30 seconds each pushups, pullups, squats.


Edit: Afternoon run. Went out to do ten rounds of 30sec jogging, 30sec sprinting. Only did eight rounds, and after the fourth I added a 60sec walking segment. I will be doing this kind of thing regularily from now on. Thirteen minutes felt like more work than a half-hour run.