Murph Wednesday

Woke up this morning and back was a little achy, I didn’t sleep on my back much. Interesting thing, when I bent down (in my chair) to put my shoes on for work, my glutes were freaking insanely tight. Whatever I did yesterday really taxed them.

Calf Stretch/Quad Stretch/Hamstring Stretch/ Hip Flexor Stretch/Glute Stretch. Wow my glutes are tight.

It’s been over an hour since I stretched, the guard (my boss) showed up, and I’ve had to run to the bathroom twice because of that stupid leftover lobster I ate last night.

1 hours later

Shoulder Mobility/Stretch

Re-stretch Legs

Calf Raise Elevated (on a 2×4 I keep behind my file cabinet) – 24 left/27 right – these number were to failure

Hamstring Curls – 30

Glute Flex Standing – 30

Ankle Rotation (basically a mobility drill)

Murph – Exercises are done with no rest between movements, 20 reps each, 2 min for planks. The goal is to get 100 pushups and 200 squats, and 10 minutes of planks before the end of the day.

1st set – Air Squat/Pushup/Wide Stance Air Squat

-Dang, forgot to Plank! Plank – 2 Minutes. Shoulders and back fatiguing fast, not sure I can keep doing planks today.

2nd set – Pushup Plank/Air Squat/Plank/Wide Squat/Pushup; planks were 1 min each. Freakin plank is frying my shoulders.

3rd set – only did 1 min of regular plank, it’s too much; it’s holding me back on my pushups, my form is suffering.

4th – 6th sets – same. I am really sucking wind! The first 6 sets I did from 10:30 – 12:15

Re-warmup before starting again: knee bouncing and glute flex

7th – 10th sets – same. Left knee started feeling gimpy.

Have a Great Day!

Lubimûr