200531

Mountain Biking at Hirsch Farm
Distance: 8 miles approximate
Time: 1:20 approximate

200530

Bike: Banfield Bridge to Grant River Recreation Area
Distance: 44.40 miles
Time: 2:55:56. 15.1 mph avg.
Elevation Gain: 2961 ft.

200529

Wednesday 200527
50-40-30-20-10 reps for time of:
GHD sit-ups
Kettlebell swings
♀ 24 kg ♂ 32 kg

Scaled to 32 kg Russian Kettlebell swings and 25-20-15-10-5 GHD sit-ups
Time: 11:31

Warm-up 10:00 row: 2317m, 2:09.4/500m
Cool-down 10:00 row: 2178m, 2:17.7/500m

200526

45:00 row: 10,144m, 2:13.0/500m

200525

"Murph"
For time:
1-mile run
100 pull-ups
200 push-ups
300 squats
1-mile run
Partition the pull-ups, push-ups, and squats as needed. If you've got a 20-lb. vest or body armor, wear it.

Time: 57:28. Done as 20 rounds of 5 push-ups, 5 pull-ups, 5 push-ups, 15 squats with a vest.

200501: 41:06. No vest
190527: 58:57. Done as 20 rounds of 5, 10, 15 with a vest
180528: 1:03:14. Done as 20 rounds of 5 push-ups, 5 pull-ups, 5 push-ups, 15 squats with a vest.
160723: 1:05:35. Done as 5 rounds of 20, 40, 60 with a vest.
150525: 55:25. Done as 20 rounds of 5, 10, 15 with a vest
111111: 39:31 (no vest)
110817: 47:35 (no vest)

Warm-up 10:00 row: 2262m, 2:12.6/500m
Cool-down 10:00 row: 2014m, 2:28.9/500m

Don't Weaken Score: 182,696 pts.

200523

Mountain Biking at Blackhawk Ski Club, Pleasant View
Distance: 6.97 Miles
Time: 1:18:12. 5.4 mph avg.
Elevation Gain: 533 ft.

https://www.mapmyrun.com/workout/4322546815

200523

Paddle on Baraboo River, Giese Park to Highway 113
Distance: 7.93 miles
Time: 2:30:29

https://www.mapmyrun.com/workout/4319859346#

200521

Row: Half Marathon (21,097m)
Time: 1:38:29.5, 2:20.0/500m

Don't Weaken Score: 179,918 pts.

200520

20 Rounds For Quality:
10 Push-ups
15 Squats

20 Rounds For Quality:
15 Sit-ups
15 Lunges

Every 12 Seconds for 20 minutes:
1 Strict Pull-up
100 total, first 50 with 20 lb. weight vest

Row: 15,000m
Time: 1:08:00, 2:16.0/500m

Paddle Little Platte River, Quarry Road to Stumptown Road
Distance: 6.51 miles
Time: 2:20:36

Don't Weaken Score: 175,700 pts.

200519

20 Rounds For Quality:
10 Push-ups
15 Squats

20 Rounds For Quality:
15 Sit-ups
15 Lunges

1 Mile Run
Time: 7:34

Every minute for 20 minutes
5 pull-ups
100 Pull-ups Total

1 Mile Run
Time: 7:24

10 Rounds for Time of:
Row 500m
30 Russian Kettlebell Swings, 1 pood

Time: 31:31

200424: 32:12

Don't Weaken Score: 169,900 pts.

200518

Monday 200511
Complete as many rounds as possible in 10 minutes of:
10 box jumps
10 cleans
♀ 24-in. box ♂ 30-in. box
Use a heavy sandbag, ball, or other odd object for the cleans.

Scaled to 24-in. box and 115 lb. barbell power cleans

6 rounds + 10 box jumps + 3 power cleans  (1:08, 1:30, 1:37, 1:33, 1:40, 1:40, 0:49)

Don't Weaken Score: 164,880 pts.

200516

Bike: Grant River Recreation Area to Banfield Bridge
Distance: 43.62 miles
Time: 2:46:42. 15.7 mph avg.
Elevation Gain: 2849 ft.

200515

20 Rounds For Quality:
10 Push-ups
15 Squats

20 Rounds For Quality:
15 Sit-ups
15 Lunges

1 Mile Run
Time: 8:33

Every minute for 20 minutes
5 pull-ups
100 Pull-ups Total

1 Mile Run
Time: 8:11

Don't Weaken Score: 163,112 pts.

200514

2:15:00 row: 28,907m, 2:20.1/500m
1:05:44 row: 13,288m, 2:22.0/500m

42,195m total distance
Marathon time: 3:20:44

Don't Weaken Score: 159,992 pts.

200512

20 Rounds For Quality:
10 Push-ups
15 Squats

20 Rounds For Quality:
15 Sit-ups
15 Lunges

10:00 row: 2182m, 2:17.4/500m

Every 12 Seconds for 20 minutes:
1 Strict Pull-up
100 total

10:00 row: 2197m, 2:16.5/500m

Mountain Biking at Hirsch Farm
Distance: 5.97 Miles
Time: 1:00:46. 5.9 mph avg.
Elevation Gain: 611 ft.

Don't Weaken Score: 151,552 pts.

200511

20 Rounds For Quality:
10 Push-ups
15 Squats

20 Rounds For Quality:
15 Sit-ups
15 Lunges

1 Mile Run
Time: 7:55

20 Rounds for Time of:
5 Pull-ups
15 Russian Kettlebell Swings, 1.5 pood

Time: 19:51

1 Mile Run
Time: 8:28

Row: 13,607m
Time: 1:03:18, 2:19.5/500m

Don't Weaken Score: 147,878 pts.

200508

20 Rounds For Quality, Rounds 6-20 with 20 lb. weight vest
10 Push-ups
15 Squats

20 Rounds For Quality:
15 Sit-ups
15 Lunges

1 Mile Run with 20 lb. weight vest
Time: 8:33

Every 0:12 for 20 minutes of:
1 Strict Pull-up with 20 lb. weight vest
100 Total

1 Mile Run with 20 lb. weight vest
Time: 8:16

Don't Weaken Score:
141,136 pts.

200507

Row 120 minutes
25,006m, 2:23.6/500m

Don't Weaken Score: 138,336 pts.

200506

20 Rounds For Quality:
10 Push-ups
15 Squats

20 Rounds For Quality:
15 Sit-ups
15 Lunges

1 Mile Run
Time: 8:26

Every minute for 5 minutes
5 pull-ups
Every minute for 10 minutes
5 pull-ups, 20 lb vest
Every minute for 5 minutes
5 pull-ups
100 Pull-ups Total

1 Mile Run
Time: 7:59

20 Rounds for Time of:
500 meter row
30 Russian Kettlebell Swings, 1 pood

Time: 1:05:03
Row: 42:30, 2:07.4/500m

200415: 1:06:02

Don't Weaken Score: 133,324 pts.

200504

Mountain Biking on Badger State Trail to Quarry Ridge and Seminole Trails
Distance: 23.13 miles
Time: 2:40:30, 8.2 mph avg.

Paddling on Sugar River
3.1 miles approximate, not timed.

200503

Bike: Pecatonica River Woods and Belmont Mound State Park
Distance: 35.16 miles
Time: 2:18:55. 15.2 mph avg.
Elevation Gain: 2059 ft.

200502

45:00 row: 10029m, 2:14.6/500m

Don't Weaken Score: 126,404 pts.

200501

"Murph"
For time:
1-mile run
100 pull-ups
200 push-ups
300 squats
1-mile run
Partition the pull-ups, push-ups, and squats as needed. If you've got a 20-lb. vest or body armor, wear it.

Time: 41:06. No vest

190527: 58:57. Done as 20 rounds of 5, 10, 15 with a vest
180528: 1:03:14. Done as 20 rounds of 5 push-ups, 5 pull-ups, 5 push-ups, 15 squats with a vest.
160723: 1:05:35. Done as 5 rounds of 20, 40, 60 with a vest.
150525: 55:25. Done as 20 rounds of 5, 10, 15 with a vest
111111: 39:31 (no vest)
110817: 47:35 (no vest)

Warm-up 10:00 row: 2265m, 2:12.4/500m
Cool-down 10:00 row: 2076m, 2:24.5/500m

Don't Weaken Score: 124,398 pts.