Up early with the kids today, but Charlotte watched them while I worked out around 8am. Warmed up and got ready to attack Cindy. I wasn’t feeling 100% but this went surprisingly well.


20 min AMRAP:

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Squats

Unlike previous times, I didn’t keep track of my rounds throughout. I just kept making tallies and tried to keep moving steadily. I know my first round was :40 or so. Stayed unbroken on the push-ups through maybe round 9 or 10. Kept it at 6/4 for remaining rounds.

Finished 25+15, which is a massive Pr. Very happy about that!


Feeling really good today after a rest day yesterday. We released the new mask policy at CFU starting Monday, but I decided to wear my mask the entire time today just to see what it would feel like.


  • Double Under
  • Sit-up
  • Push-up
  • Pull-up
  • Burpee

We rested a minute between tabatas. Score was the lowest rep count for each exercise. Mine was 30/12/10/10/5 for a total of 67.


Legs are feeling a bit stiff today after all the front squats yesterday. Headed out into the garage while Graham was napping to knock out a tabata. I’m doing Operation Red Wing tomorrow, which is a grueling, long workout so I wanted something lighter today.

Tabata (20/10×8 rounds) each with 1:00 rest between:

  • Burpee (8, 8, 7, 7, 7, 7, 7, 7)
  • Air Squat (20 each round)
  • Pull-ups (13, 10, 10, 10, 10, 10, 10, 10)
  • Push-ups (14, 12, 10, 10, 8, 8, 8, 8)
  • Situps (11, 10, 10, 10, 10, 10, 10, 10)

The push-ups were by far the toughest section. My “score” was the lowest rep total in each station added together (55)


Since we’re not sure when this baby is going to get here, I decided to knock out Murph today. No vest this year, which is totally okay with me!

I started off with a 10 min EMOM of 2 strict HSPU to add 20 to my yearly total. They felt pretty easy honestly, but I can tell I didn’t do any last week! Positioning didn’t feel great.

Then, it was Murph:

1 mile run then:

  • 100 Pull-ups
  • 200 Push-ups
  • 300 Squats

Followed by a 1 mile run

I partitioned the reps into 5/10/15 like normal, but everything was off from the start. I ran past the mile marker unfortunately which added a minute or so to my time. Then, I just wasn’t feeling it during the in gym portion. Finished in 37:13, which was disappointing as I was hoping for sub-35. Still, got it done!


Half Murph at the park with a few folks to celebrate Karly’s birthday!

For time:

  • 800m run
  • 50 Pull-ups
  • 100 Push-ups
  • 150 Squats
  • 800m Run

Break the pull-ups, push-ups, and squats into 10 rounds of 5/10/15.

We took the first 800m pretty casually. The pull-ups were all strict off of a swing set pole. Finished in 15:30. Only had to break the last set of push-ups 8/2.


Feeling pretty sore today from the pull-ups and deadlifts yesterday! I can definitely tell I haven’t done that much volume in awhile.

We headed into the gym around 9:45AM. Charlotte hung out while I knocked out the workout that was scheduled for yesterday.


On a 12:00 clock, build to a 5 rep max strict press.

I haven’t done strict barbell pressing in awhile. I built up cautiously like this:

  • 45×5
  • 65×5
  • 75×5
  • 85×5
  • 95×3
  • 105×3
  • 115×5
  • 120×5

120# felt pretty good actually. That might be relatively close to a 5-rep max PR for me.


15 min AMRAP:

  • 500m Row
  • 40 T2B
  • 30 Ring Row
  • 20 Push-ups
  • 10 Push Press (95#)

I kept the row between 1:50 and 1:55 on the first row. Then, around 1:58 on the second row. 40 T2B was probably a bit much after all the grip stuff yesterday. I ended up ripping a blood blister from yesterday during my second round. The ring rows were very tough given how torched my lats are. Finished with 1+71 in the 15:00 cap. Then, finished the round for fun.


Headed down into the basement around 11:00 with Quinn. He watched Magic School Bus while Char and I worked out.


10 min EMOM:

  • Min 1: Strict HSPU (5/4/4/3/3)
  • Min 2: 10 Speed Squats (2×50#)

Added 4 more HSPU at the end for 23 on the day.


10 rounds for time:

  • 10 Thrusters (50#)
  • 10 Push-ups

This was a burner! I finished in 10:50, but my chest and shoulders were shot! Went unbroken on the thrusters (pretty light) and broke the push-ups 6/4 except for the first set.


  • 50 Strict Pull-ups (not for time)
  • 50 Banded Tricep Pushdowns
  • 50 Band Palms-up Pull Aparts