Archive for May 2011

WOD’s May 23 & May 24   1 comment

Workout of the Day for May 23:

A. Brickyard Trail: 3-mile 20 lb. ruck run integrating 1.8 mile 300 ft vertical ascent and descent with 12 stations of push-ups (max), reverse dips (max) and flutter kicks (max) at each station.
B. Harriet Island:
Cycle 1: Pull-ups (1, 2 … 2, 1) & Sit-ups (max)
Cycle 2: Chin-ups (1, 2 … 2, 1) & Sit-ups (max)
Cycle 3: Dips (1, 2 … 2, 1)

Workout of the Day for May 24:
South Family YMCA
A. 600 yd swim with combat swimmer’s sidestroke, fins and three intervals (3 x 200 yds) with 20 push-ups and 30+ sit-ups after each interval.
B. 400 yd swim with combat swimmer’s sidestroke, fins and three intervals (3 x 400 yds) with 20 push-ups and 30+ sit-ups after each interval.
C. Planks (center and alternating sides) and dips.

Posted May 24, 2011 by Tom Delaney in Uncategorized

Memorial Day Workout: The Murph   1 comment

This Memorial Day, May 30, I have registered to complete “The Murph” workout in memoriam of LT Michael P. Murphy, Navy SEAL, and Medal of Honor recipient. The workout consists of five activities:

a. 1 mile Run
b. 100 Pull-ups
c. 200 Push-ups
d. 300 Squats
e. 1 mile Run

… and I will complete all five in my 20 lb weighted vest.

You can sign up to do the Memorial Day Murph HERE. Contact me if you are in the Saint Paul area and want to partner with me to complete the Murph. You do not need to wear a weighted vest, that’s my job!

You can watch this video to learn more about LT Michael P. Murphy:

HT St. Paul WOD – May 14, 2011   Leave a comment

I am getting to work on updating this blog. Let’s start with this morning’s workout:

Weather: overcast, cold with drizzle.

A. Brickyard Trail: 3-mile 20 lb. ruck run integrating 1.8 mile 300 ft vertical ascent and descent with 9 stations of push-ups (max), reverse dips (max) and flutter kicks (max) at each station.

B. Harriet Island:
Cycle 1: Pull-ups (1, 2 … 2, 1) & Sit-ups (max)
Cycle 2: Chin-ups (1, 2 … 2, 1) & Sit-ups (max)
Cycle 3: Dips (1, 2 … 2, 1) & Sit-ups (max)
Cycle 4: Cable Swing-ups (1, 2 … 2, 1)

Posted May 14, 2011 by Tom Delaney in Uncategorized