Monday

Little bit of a screwy week coming up.  I have orientation/training for this new temporary job starting on Tuesday.  Its 0830 to 4 or so, so I'm not sure exactly how I'm going to get gyming in this week.  Decided that since today is Veterans Day, I should do the Murph wod wearing my 20lbs vest.

Got the gym around 1:45 or so.

The freaking rower was broken, and someone was on the elliptical I like, so I just ran an 800m to warm up, then stretched and foam rolled for 10:00.

First:
Crossfit Murph
For time:
Run 1mi
Then, in an order or partition:
100 Pull ups
200 Push ups
300 Squats
Then,
Run 1mi

I've done this one...many...many times.  This was the first Crossfit wod I learned.  Its by far the hardest because it involves running with a ton of exercises.  And oh by the way, its made more fun wearing a 20lbs vest.  Decided I had to use to gym, rather than an outdoor track, just to save driving time.  Strapped on the vest, got on the treadmill, and started the timer.  Started with an 8:00 mile then headed downstairs to the pull up bar.  As I always do, I broke the exercises into 20 rounds of 5 pull ups, 10 push ups, and 15 squats.  Each set of exercises takes roughly 40-45 seconds.  I knew that it helps in the long run to take a short break after each set of exercises, so I would rest for 10-15 seconds and then press the lap timer.  I'd do a couple rounds totaling 60sec, then do one round with a little longer break, totaling 65-70sec.  Got through 15 rounds and then just sucked it up and did 50-60sec per round for the remaining 5 rounds.  Scooted back upstairs to the treadmill, started it at a slow pace, but I saw my timer was at 30:00 and I wanted to finish under 40:00.  Kept increasing the speed every few hundred meters until I was running about a 7:00/mi pace for the last 400m.  Finished in 39:25 which was a huge improvement over my former PR of 47:59.

Second:
Haha not a chance.  I changed and went home.