I rode 20 miles indoors today, because it’s raining (and will be for several days).
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@1214mom this weather is awful isn’t it? I landed Saturday night and haven’t seen the Sunday since and probably won’t until next Thursday!
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My son was hoping to bike to work this week… not working out well for him. I am stuck with indoor biking to gear up for trip.
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Still trying for the Elliptical Olympics. Making progress though. Down 121lbs since 2/7/24.
I will be adjusting workout after this weekend to add more weight training while trying to keep the same amount of cardio.
I do walk 3 miles 5 days week as well.
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Shoot… I “forgot” I should have been doing some hard riding when I got back from playing pickleball. Oh well, I played 2 hours and plus I’m doing lots of chores. Already took a shower so not riding today.
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Weather was nice, I got off work early, so I decided to do my “Covid 1/2” Murph, but with full 1 mi runs. No time was kept. There’s a pull-up bar about 1 mile away from my home in a park, which is what I used during Covid as the gym was closed.
I took a moderate pace, since I haven’t done any Murph’ing since Memorial Day and I didn’t want give myself rhabdo. I mention rhabdo, because did you hear about the Tuft’s LAX players?
BTW, a “Murph” is:
1 mile run
100 pull-ups
200 pushups
300 squats
1 mile run
Performed with a 20 lb weight vest for men and a 14 lb weight vest for women.
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Younger S had rhabdo in HS. Overdid it (arms workout) in a planet fitness of all places. Then likely pushed over the edge in a hot and humid soccer tournament. His CK levels were high though I don’t remember the exact numbers. His kidneys (and urine output) were fine, but his liver numbers were 10x what they should have been.
I only knew to question it because I had recently read an article about it being common in cross fitters. The urgent care said he wouldn’t hospitalize him since he was an otherwise healthy 17 year old and didn’t have any other symptoms other than super swollen forearms that were starting to bruise. They gave him two IVs the first day and had us come back the next for two more and to recheck his blood to make sure it was going down. And then he had to stay on bed rest for several days and nothing physical for a couple of weeks after that.
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I read a study several years ago where the average age of those getting rhabdo is 35, 80% were men and 55% were beginners.
I’m just surprised that young male athletes, who should be well-conditioned athletes got rhabdo. So I’m very interested to learn what the workout actually was that gave them rhabdo. I’ve searched, but can’t find any info.
I can easily see it happening in a group of young athletes. It doesn’t have to be that hard of a workout either, if it is different than what they are used to doing, or if they haven’t been doing much in the weeks prior.
In my S’ case, he was very familiar with all of the exercises he did. He had been lifting for several years by that point. He just hadn’t been in a few months and went with friends, who did way too many sets for a small body part. He couldn’t straighten his arms the day before the tournament - but who needs arms to play soccer? And they felt better throughout the weekend - also a sign of rhabdo. They feel better even though they swell. So many athletes keep on working out even though they are making it worse.
And then one of the most sore times I’ve ever had - playing softball with my coworkers. I was a BQ qualifier (by 30 min), a 19 min 5Ker who did 2 speed workouts every week. The first game we had - with no practice - I had to run the bases 3 times. Next day, I could not move. Who would have thought? I was also still in my 20s then!
So it could be a combo. Lazy over the summer, introduce a new type of workout that was probably too much too soon since they were “already in shape,” get a competitive group of guys pushing each other with a coach used to torturing themselves in the military. Add in heat and humidity and voila.
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I just reread those ‘Murph’ requirements … 100 pull-ups?!
How long does one have to train to be able to do all that…? I’m still trying to get to one pull-up ugh
OK, I’ve lost four pounds since Sunday morning. Can you tell that I was really off the rails???
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I’ve been training all my adult life, essentially. But pull-ups, rope climbs, etc. do seem to come naturally for me.
I only did 50 pull-ups w/vest yesterday. But the great thing about Murph is that it’s scalable.
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Thanks for sharing. I guess I have to accept that starting the pull-up journey (in fact, the whole upper-body strength thing) in midlife is just going to take longer …!
I’ve seen women in their 50s on Instagram with weights around their necks (chains sometimes?) doing multiple pull ups - so know it’s possible!
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Pull-ups aren’t the be all end all.
There’s several young male powerlifters in the gym who have a hard time with pull-ups or can’t do one, but can bench press 400 lbs+, squat 500 lbs+ and deadlift 600 lbs+.
Honestly, who cares about pull-ups, if you can lift that kind of weight. 
As for those 50-something Instagram folks with weights around their necks, why?
I wouldn’t advise people at any age doing that, because you’re loading up your neck, back and spine with weight. I would tell them, if they want to add weight to their pull-ups, then use a waist belt or peg with weights loaded on them. Then you’re not loading your neck, spine and back with weight. Or use a weight vest like I use for Murph’s.
This is how people get injured. Like attacking HIIT’s as a beginner or doing them when out of season/shape.
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Interesting perspective on the pull-ups & glad to know the best way to add weights (if I ever get to that point, lol).
This lady has inspired me on the pull up/weight training front:
I am also doing indoor rock climbing now so I think the pull-up may be functional prep for that.
Lately I seem drawn to things that aren’t my comfort zone and where I am a real beginner (scaling heights, upper body weight strength building). lol
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How do you feel about weighted vests just to enhance walking???
First, always start light. But I like them, because a weight vest distributes the weight across both the back and the front of the body. And increases the intensity of your walk.
Some like a backpack or rucksack, which puts more weight on the back.
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Those guys from GoRuck argue that weighted backpacks create better posture than weighted vests. And Peter Attia a fan. Curious any merit to that…(not sure)
I don’t think one is better than the other. They’re different and work different muscles. And when you add a lot of weight, the Rucksack is more durable.
I like Attia a lot, but he sponsors Rucksacks.
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Thanks for the feedback. Weighted vests seemed hard to find the right weight (for me). Whereas can just throw on my work backpack with laptop and go, lol