45 minute treadmill workout

Happy hump day! This week already seems to be dragging, so I am trying to switch things up with an intense fat-burning treadmill workout.

While this workout looks like a killer (let’s be honest, I’ll probably have to take a few breaks) I am excited to give it a try!


Murph workout

Since it is Memorial Day, I thought I would post a workout that is fitting for the occasion.

1 mile run
100 pull ups
200 push ups
300 squats
1 mile run

If you’re on Instagram, check out posts by Chris Pratt and John Krasinski, they both explain the back story very well.

But for those of you who don’t know about the Murph workout, read below.

From FloElite – “Michael Murphy was a Navy SEAL who was posthumously awarded the Medal of Honor after being killed in action in Afghanistan. While conducting operations in the mountains of Afghanistan, his team was discovered by enemy forces and ended up outnumbered in a firefight in the extreme and mountainous terrain. As he and his teammates all suffered major injuries, including mortal wounds for most of the team, Lieutenant Murphy fought his way out of cover and into open ground to transmit his team’s location and call for support. Lieutenant Murphy purposefully left cover and relative safety for open ground to call for help and in the process was mortally wounded but continued to engage the enemy until he was finally killed.

Of Lieutenant Murphy’s team, there was only one survivor, Marcus Luttrell. Luttrell’s story, and the story of that operation, is told in the book Lone Survivor and the movie with the same name.”

From FloElite –
What’s the point of doing Murph on Memorial Day?

Unlike other CrossFit workouts, completing Murph isn’t about crushing your time or competing or even finishing the workout as written. Murph exists as a reminder of the actions and sacrifices of men and women like Lieutenant Michael P. Murphy. Murph is an opportunity for those of us who are still around to celebrate Memorial Day to experience a whole bunch of discomfort and intensity as a tribute to men and women like Lieutenant Murphy.

Tuesday ramblings

Happy Tuesday! I hope you all are recovering after watching last night’s day one of the Republican National Convention. I’m not huge into politics (or at least discussing my views online), but holy moly, last night was like watching a train wreck.

But on to today. A full day of journalism, an after-work baby shower for a co-worker and hopefully a short run before mowing the yard. A full day! Let’s kick butt, Tuesday.

Recap of last week’s runs:
Monday: 3.5 miles with Savannah. 10:04/mile pace
Tuesday: 1.5 miles around the park.
Wednesday: Rest. Ryan’s dad was in town for work, so after work he took us out to eat at Cheddar’s. Plus another late thunderstorm ruined any chances of me running.
Thursday: 4 miles with Savannah. 10:08/mile pace
Friday: These stupid thunderstorms are really ruining my plans for after work runs.
Saturday: 6 MILES. 11:08 pace
Sunday: Walking around Nashville counts as a workout, right?!

Total Mileage: 15 miles

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