When I began this blog I had three goals in mind; increase strength, become fitter and gain some muscle. I started with a program that combined strength and conditioning but had strength as the main focus. During this first year I got stronger, slightly increased my fitness and gained five pounds of muscle. In March I switched to a different program that combined strength and conditioning but this one had conditioning as the main focus. The reason for this was I wanted to put up a good score on Murph in May. Mission accomplished as I did better than expected. I intended to then switch to more of a bulking program over the summer to gain some muscle. But I was on such a high from the score I received on Murph that I continued doing what I was doing.
Recently I decided I was ready to change things up a bit. But I was undecided on how to go about it. Due to my physical limitations; knees, shoulder and lower back I was wondering if it was time to play it a little safer. As I explored that option I found it to be boring and I wasn’t ready for that. I enjoy varying my workouts by type of exercise and intensity. I didn’t want that to end. After looking at different options I decided to program my own workouts. What a novel concept!
I decided to use the following weekly format that I can best describe as my version of Crossfit or functional fitness or whatever term you want to use:
- Monday – strength training followed by a short intense circuit.
- Tuesday – body-weight only circuit done at high intensity.
- Wednesday – explosive strength training followed by a short intense circuit.
- Thursday – some type of interval or circuit using the airdyne.
- Friday – strength training followed by a short intense circuit.
So far I have found myself re-energized by being able to follow a program that is tailored to what I need and what I enjoy. I am able to have a good structure while providing variety in the circuits I use. Training is no longer stale and I look forward to training each day. I once again have a clear training direction.
This Monday on Memorial Day I started my day with Murph. Last month I did it for my first time and was pleased to complete it in 42 minutes. This meant a lot to me since my goal was to complete it as prescribed in 45 minutes or less.
This workout is named after Navy Seal Lieutenant Michael Murphy who died in Afghanistan on June 28, 2005. He was killed while heroically moving into an exposed area so that he could transmit a call into headquarters to get support for his team. The workout was one of his favorites and he used to call it Body Armor.
The workout is as follows:
- 1 mile run
- 100 pull-ups
- 200 push-ups
- 300 squats
- 1 mile run
- The pull-ups, push-ups and squats can be partitioned any way you want.
- The entire workout is done while wearing a 20 lb weighted vest or body armor.
I had signed up for the challenge at themurphchallenge.com which is a foundation created by Lt. Michael Murphy’s family. They raise funds for scholarships and their funding comes from donations and the proceeds from the annual Murph Challenge.
Since I had completed this last month I had some takeaways from that workout that factored into my preparation for Memorial Day:
- I decided to use the same strategy as last month by running each mile in around 10 minutes and complete the calisthenics in around 20 minutes. This would leave me 5 minutes of cushion if I needed it in order to finish in under 45 minutes.
- 1 mile run – Last month my knee started bothering me during the first mile and bothered me throughout the workout. Due to this I decided to wear a knee brace for the workout.
- I broke down the calisthenics to 20 rounds of 5 pull-ups, 10 push-ups and 15 squats. I performed each round every minute on the minute and planned to do this again.
When I woke up Monday morning I was very motivated and ready to go. I warmed up, got dressed put on my knee brace and headed outside. I didn’t even hesitate. I hit start on my watch and started my run. Right away I noticed I wasn’t having the discomfort in my knee that I had last month. I also noticed the knee brace wasn’t hindering my stride at all. It also did not bother my performance in the squats either.
Breakdown of the workout:
- First mile was completed in 10 minutes and 13 seconds so I was right on pace.
- As soon as I got back into my garage I jumped on the pull-up bar and started my pull-ups. Last month I did one round per minute but this time when I finished my first round I started my second immediately. I never checked the clock at all during the pull-ups, push-ups and squats.
- Pull-ups were better than last month but still need work.
- Push-ups were once again my best movement.
- Squats were much better than last time. The knee brace made a huge difference and I didn’t have any pain.
- I don’t know how long it took me to do the push ups, pull-ups and squats. I also don’t know what my second mile time was. I was so in the zone during this workout I didn’t look at my watch until the end of the second mile.
- Completed in 39 minutes and 30 seconds.
I was so excited to complete the workout in the time I did. Every time I started to think about resting I was able to push those thoughts away and keep going. I did not rest in between the 20 rounds of push-ups, pull-ups and squats until round 16 or 17 and even then only for a few seconds. Because of my knee issues I cannot run much faster than a 10 minute mile so it will be difficult for me to improve upon this time and I am fine with that.
- Although they improved I still need to improve my pull-ups.
- My push-ups and squats were very good.
- The knee brace worked really well. I did not experience knee pain and it did not negatively impact my running or the squats.
- I enjoyed this so much I plan on doing this each Memorial Day.