Monday- "Forrest" with weight vest.
3 rounds of 20 L-Pull ups, 30 Toe to Bar, 40 burpee, 800m. run. Total time 32 minutes
Tuesday- "MaGee" with weight vest
As many rounds as possible in 30 minutes of..... 5-275lb dead lifts, 9 push ups, 12 box jumps (24"box) 12 rounds completed.
Wednesday- "Double Murph" with weight vest
Run 1 mile, 100 pull ups, 200 push ups, 300 squats, 2 mile run, 100 pull ups, 200 push ups, 300 squats, 1 mile run. Total time 1hr 14 minutes. This is where things get a little excessive..... One of my very best friends, Jess Fisher showed up to do this workout just as I was finishing. I still felt good so I decided to do the first run mile with him (Without the vest this time). As we finished his first mile (my 5th) I still felt good, but there was NO WAY I was going to do any more Pull ups!!! I spent the duration of his (100/200/300) on the watt bike at 220 watts (about 20 minutes). As soon as it was time for Jess to send off on his 2 mile run, I went with him. When Jess began his second round of 100 pull ups, 200 push ups, & 300 squats I returned to the Watt Bike for another 20 minute go at 220watts. Then finally ran Jess' 4 mile (my 8th) with him. I believe my mile times broke down like this......
Keep in mind I was wearing a 20lb weight vest for the first 4 miles.
Thursday- This was intended to be another very challenging "Hero" workout. I gave myself a little too much in the 4 previous days and conceded to a rest day.
Friday- 90 minute trail run followed by an easy 20 minute recovery swim, open water.
Saturday- "Beer Mile" Drink a beer, run 400m.... repeat 4 times. Typically I would really get after this event, however, I was happy to enjoy a leisurely 7:58 time.
Sunday- Intention was a long ride..... let's just say those weren't the only 4 drinks I had on Saturday evening!!! Ride-postponed until my "Flu-like symptoms" dissipate.
Swim- 20 minutes
Bike- 40 minutes
Run- 2 hrs , 40 minutes
Strength- 1 hr, 30 minutes
Total Training time- 5hrs, 10 minutes