Murph n' Stuff

Morning:

Sprint-8 on rower: 3375m
20 minutes light jogging on treadmill
5.9(o), 10b(o), 10b(o)

The rower went well - I was able to maintain a 1:30 pace on all the sprints, which I think is an improvement (I haven't done this in a while). The first two climbs weren't too bad, although my arms were sending warning signals. The third climb, a long climb that had a bit of everything - roof, arete and stemming - started my arms screaming. So I didn't continue.

Evening:
I remember when Murph was a workout to be dreaded, one approached with much grimacing and wincing. My first knee-jerk reaction when I saw it posted was "oh, no." But once I thought about it a little, I realized that in comparison to the shit we've been doing every week, Murph is really not that big a deal. So when we lined up on the starting line, I didn't have any butterflies of dread flitting around in my stomach.

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

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.

44:36 (no vest, subbed v-ups for pullups)

V-ups are considerably easier than pullups, but I wanted to actually finish a Friday workout without the agony in my biceps, so I don't regret my choice - it was really nice to do the workout without pain. I went in ten rounds of 10 v-ups, 10 push-ups, 15 squats, 10 push-ups, 15 squats, and that went fairly well. Here are the splits:

run 1: 7:30
round 1: 2:31
round 2: 2:17
round 3: 3:16
round 4: 3:16
round 5: 3:17
round 6: 3:13
round 7: 2:58
round 8: 3:04
round 9: 2:47
round 10: 2:27.5
run 2: 6:59

Fairly consistent. The limiter was, once again, the pushups - will I ever be able to consistently knock out sets of 10? I dunno, it seems my chest strength is very reluctant to develop. The squats were actually pretty damn hard for the first three rounds or so, until my body warmed up to them - after last night's max-effort with them, the muscles were surprisingly uncooperative. The V-ups were fine - the last few sets involved some grunting, but I was always able to knock out 10 consecutive.