Benchmark "Murph" / Endurance / Stamina

For time:
"Murph"
1 mile run
100 Pull-Ups
200 Push ups
300 Squats
1 mile run

SEALfit style

Time: 1 hour 4 minutes 4 seconds w/ 30# vest and not partitioned.

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Report

• WOD TOD: 4:30pm
• Body: No sorness, head hurts from studying
• Sleep: 8 hours
• Fish Oil: 3 teaspoons AM, 4 before bed
• Power Lung: 3x10
• Static Stretch: full body, 10 minutes
• Foam Roll: light legs

Benchmark "Murph" / Strength

"Murph"
For time:
1 mile run
100 Pull Ups
200 Push Ups
300 Squats
1 mile run

Time: 49:38 (No vest) Unbroken

Then:
Shoulder Press
3x5
5x3

Worked up to 135 x 3

21-15-9 reps for time of:
Push Press 95#
V Ups

Time: 2:41

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Daily Report

Today's Motivation: Lt. Michael Murphy
Body: 60%. I felt dead throughout the workout
Sleep: 6 hours
Nutrition: 70% Paleo. I had some rice today.
Notes: Murph was done straight through with no weighted vest. It was fun but tough. The mile runs were longer than a mile.