My Gnolava

I had it mapped out but the week after my first in the Murph ramp up series I contracted an awful cold. I missed a week of work and am only now feeling up to working out again. TWO WEEKS! I'm doing 3 back-to-back in the series to get caught up. "Week" 2 Murph ramp up For time: 400m 15 pullups 30 pushups 45 squats 9:56

I started my Murph ramp up today. For time: 400m 10 pullups 20 pushups 30 Squats Time 6:20

I am not gone! I have done many workouts since my last post. I just haven't been posting them here. I'm back. I joined the Pittsburgh Barbell Club. I have been working on my Olympic Weightlifting there. It's a great place. I am also still at my garage gym - and still loving it. My next goal is to get legit at Murph. I didn't do it this year - Memorial Day was 4 days ago. I have put together a year long plan to ramp up to full scale Murph by next Memorial day. The plan starts tomorrow. Every Saturday from tomorrow through to the Week before Memorial Day 2020, I am doing a scaled version of the workout. I will increase distance and reps until I am there. I'd like to make this a Saturday habit. That was his workout every Saturday. Here's the plan: Day Run Pullups Pushups Squats Run June 1, 2019 400m 10 20 30 June 8, 2019 400m 15 30 45 June 15, 2019 400m 10 20 30 400m June 22, 2019 400m 15 30 45 400m June 29, 2019 400m 20 40 60 400m July 6, 2019 800m