Murph PR

Murph

1 mile run 6:28

100 pull ups

200 push ups

300 squats

1 mile run 7:15

43:23 new PR

50 flutter kicks w/45# plate overhead

HOOYAH

Steve

Hectic week coming up

Went to go into the pool this morning but it was closed

100 flutter kicks

Eli's ab workout:

1 min extension hold

15 atomic sit ups

30 slow bicycles

After school set of 100 push ups in 2 min

A ton of homework today. Tomorrow is filled up with doctors appointments, practice, and a school basketball game. Won't get to the gym untill Wednesday. Keeping up with my SEAL reading though.

HOOYAH

Steve

Ruck

My family went for a hike today so I brought along my rucksack. Loaded it with probably 30 or so pounds. I took a couple pictures of push ups with my siblings on my back. It was a fun day. Relaxing compared to yesterday.

HOOYAH

Steve

Severna Park Spec Ops Triathalon

Woke up early to get there a little before 8. I met Stew, introduced myself from the previous emails we had sent, and began to help him set up. At 8:30 we started with the presentations. The first was a British Commando with 20 years in the service. He talked about mental toughness, determination, you don't "rise to the occasion", and the importance of teamwork/leadership. The second presentation was by 2 army SOF guys, each with over 20 years in the teams. Backing on what the first man said, they talked more about teamwork and leadership. They were hilarious. The final presenter was with Combat Ready Tape (kinesiology tape) and explained how his product works, and is used in the military. Stew then gave a quick explanation of the CSS and we headed over to the pool.

I asked for some critique on the CSS, but with that many people Stew told me it was pretty good and to go swim my mile. Once completed, we were instructed to complete Murph in our free time.

1 mile CSS
100 Push Ups
70 Air Squats
15 Pull Ups

We then went across the road to do the run/ruck combo. I partnered with a girl for the rucksack. It was a little light so I filled it with water so that it was probably around 35 pounds. After the ruck I took a 3/4 minute break and went straight into the run.

4mile Ruck 35# (0:39)
4mile Run (0:30)
1:11

100 Push ups

1mile special event: fireman carry

First half mile I had a partner that was 170#. Every 60yds (two telephone poles) we would switch who was carrying. Second half mile we had a group of 4. 2 people would carry one while the 4th person would jog along side.

I could have finished the Murph at the end but most of the Mids from the Spec Ops Team were hanging out and talking. I decided to talk with them for a while. I also got a chance to really sit down and talk to Stew. He was a great guy.

Really enjoyed the whole event and I hope to go back to another in April.

HOOYAH
Steve

Active Rest

Nothing much today. Letting my body recover in preparation for tomorrow. I will probably do some yoga. I went to the Naval Academy today to show some family members around. Can't wait for I Day.

129 days

HOOYAH
Steve

Hooverball

Played Hooverball for about an hour. We were at the Navy Yard so there were a bunch of other Navy guys participating.

HOOYAH

Steve

Bear Complex

AMRAP 12

Bear Complex 145#

12

50 pistols:

15 left

15 right

10 left

10 right

4 sets = 40 double unders

50 flutter kicks. 45# overhead 

Drills and skills on double unders. My hand hurts from yesterday. Doing the pull ups, I tore the skin off of my palm. 

Capitol Run: 4.5 miles

Swim:

10 rounds

25 kick board

50 CSS

4 25 underwater

Today was an exhausting day. Feeling good for the triathalon on saturday. 

HOOYAH

Steve

At the USMC Barracks

Warm up with some drills and skills. Got a deficit HSPU with 2 45# plates.

2 rounds

50 pull ups (kipping)

50 2' box jumps

50 knees to elbow

19:57

Max double unders

37

HOOYAH

Steve

500

Driving back from West Virginia today. We were going to go to a pool today but they were all closed.

I decided to challenge myself to see if I could do 500 push ups

I did it as a set of 20 every minute on the minute for 25min. I completed every set in 15 seconds or less. The final 2 sets I completed as one and finnished at 23:30. I probably could have gone faster, but I didn't want to compromise the rest period and lose reps.

HOOYAH

Steve

DC

Just got to DC. Didn't really have time for workouts between today and yesterday. Did a bunch of carpentry work today.

5 min plank

HOOYAH

Steve

First Stew Smith workout

Didn't quite finnish because I was pressed for time today, but the whole thing still took over an hour

4 rounds

1/4 mile run

10 x95# thrusters

10 3' box jumps

20 lunges each leg

20 squats

20 half squats

Light weight shoulder workout

20 DB complex 20#

Curl, press, tricep, press, squat, burpee

Supposed to do 3 rounds but only fit in 1

5 x155# bench press (75% max)

25 Burpees

50 reverse crunches

50 double crunches

1 min plank hold

HOOYAH

Steve

Swim

10 rounds

25 Kickboard

50 CSS

500 CSS

9:30

Freestyle

50 (3 stroke/breath)

50 (4)

50 (5)

50 (6)

50 (7)

50 (8)

50 (9)

50 (10)

50 (9)

50 (8)

50 (7)

50 (6)

50 (5)

50 (4)

50 (3)

Total yds: 2000

Practice tonight

HOOYAH

Steve

Run/Swim

3.4 mile run to the gym
temp: 20

The snow on the ground made me think of running on the beach. With every step, the snow moves out form under you like the way sand would.

5 5 5 x185# Bench Press

Swim:
100yd CSS warm up

10 rounds
25yd Kickboard
50yd CSS

250yd CSS cool down

HOOYAH
Steve

Skiing

Skiied for 6 hours today. Pretty tiring. Good workout and a lot of fun.

HOOYAH

Steve

Crossfit and swim yesterday

5 rounds

10 Push Ups

10 Clapping Push Ups

10 Squats

10 Push Ups 18" box

25 Sit Ups

7:15

10x10 Partner Curls 45# bar

Swim

5 rounds

100 CSS

100 Free

HOOYAH

Steve

Lynne

Lynne

5 rounds of

Max Bodyweight Bench Press (165#)

Max Pull Ups

10/15

10/15

9/13

9/15

9/14

I interpreted it as a workout for max reps so I took 2-3 min inbetween rounds as I would inbetween regular power lifts. I probably could have gotten a few more reps on bench, but without a spotter I had to keep it safe.

Modified Ab Rape

100-75-50-25

Sit Ups

Flutter Kicks

Russian Twists

23:12

HOOYAH

Steve

Swim

500yd CSS

10x 100yd ( alt CSS and free , 20 sec rest, 80% effort)
1 min rest
10x 50yd ( alt CSS and free, 15 sec rest, 90% effort)
1 min rest
10 x 25yd ( all free, 10 sec rest max effort)

Cool down

50yd Free

50yd CSS

25yd underwater

Around 70min of pool time.

HOOYAH

Steve

Partner WOD

Group of 3

50 3' box jumps each (going around in a circle)

Then with 4 people, 250 pull ups combined. I did 100 of the 250.

2x 10x 135# Bench Press

3 rounds:

Max rep Bench Press 95#

No rest

Max reps Push Ups

34, 30

25, 24

26, 30

My arms were dead after this. My only pain right now is on my hands from all of the recent pull ups. Tomorrow would be a good day for a swim but I don't know if I can get to the gym with practice at night.

HOOYAH

Steve

SEALFIT WOD

10 rounds

10 Pull Ups

10 Air Squats

10 Toes to Bar

10 Dips

10 Clapping Push Ups

27:58

Pull ups were kipping. Overall I didn't think any one of the exercises was that difficult. Combined they really killed me.

Good WOD.

HOOYAH

Steve

Practice

In order to rest from the tournament this past weekend, I only went to practice tonight. My groin is still hurting so I am going to take it easy for a few days with lower body and running. It is the last thing I want to be doing because I have waited so long to go back to lower body, but it has to be done. No injurys.

HOOYAH

Steve

Annie

Yesterday

5 5 5 x185# bench press

Annie 

50 40 30 20 10

Double Unders

Sit Ups

10x14 barbell partner curls

An hour of basketball.

Today I had a one day soccer tournament in Albany. I'm feeling really sore. My leg hasnt been hurting me but I might have injured my groin. I'll see how it feels tomorrow.

HOOYAH

Steve

Yesterday

50 thrusters 95# (5 sets of 10)

For each set do 3 3' burpee box jumps

Deck of cards where jacks are 11, queens 12, kings 13, and aces 14.

Burpees

Mountain climbers

Push ups

Crunches

107 reps each

HOOYAH

Steve