Sealfit 10.3.09

**Going to have to do this Saturday, rehearsal dinner tonight for Adam's best friend. Planned to it this AM... but that never works out as planned:).**

"Being defeated is often a temporary condition. Giving up is what makes it permanent." - Marilyn Vos Savant

SealFit.com 10.3.09: Hero (scaled)

Warm Up: 10 minutes Sand Bag Get Ups (70 - 100#)
(**Scaling to 20# DB Get-ups)

Reps: 12 (6 each side & with 15# KB, not quite ready for 20#(
Stopped at 4 minutes

Work Capacity: HERO WOD Murph: For time, with 20# body armor of:
1 mile run
100 Pullups
200 pushups
300 squats
1 mile run
(**Scaling to: 1/2 mile run, 20 (1-band) pull-ups, 75 push-ups, 100 squats, 1/2 mile run, no vest)

Time: 19:49

Durability: 3 Rounds: Hip Mobility, 20 HD back extensions, PVC shoulder pass through (dislocates)

Time: 2:48

Wheezing on the first run... wheezing, wth. Could be those two cigarettes I had at the wedding on Saturday. No more, no matter how drunk I am. UGH!

"Murph" (puppies) - Day 55

Well, it's more push-ups and pull-ups today!! Should work out the kinks pretty well with this one and continue the burn:).

Warm-Up:
5 min. jump rope
20 ball sit-ups
10 KTE's
10, 15# KB Swings
10 burpees

MURPH (puppies):
For time -
1/2 mile run (@7mph on treadmill)
35 jumping pull-ups
70 push-ups
120 squats (BW only)
1/2 mile run (@6mph and 3.5mph alternating)

Time: 31:06:37

Whew... this was tough. I was at 11:05 after the run & pull-ups. I started out doing jumping pull-ups, did 5, then realized I was never going to make it to 35 like that, so I used two bands for the next 25, then finished out with 5 jumping pull-ups. My arms felt like jelly:). The push-ups were the toughest (I knew this going in, though). Tried to do 7 rounds of 10, but after the first 2 rounds, I was at 5 per round, then it went to 3, then I was lucky to get 2 in a row. Finished push-ups with the clock at 17:48. Squats were done in reps of 12. Finished them at 25:32. Last run was a run/walk combo. I felt like I was willing my legs to move:).


Side note: I picked up "Lone Survivor" by Marcus Luttrell at the library today. So far it is EXCELLENT!