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TRAINING LOG: Murph

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The_Murph View Drop Down
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    Posted: 4/19/10 at 5:43am

Sunday April 18th, Monahans High School practice field

50 hammer winds (25 right, 25 Left) 18lb hammer

20 Winds (right only) 24lb hammer

20 winds (right only) 12lb hammer

15 throws with 16lb in between 95' and 105' best about 108

"perfect is the enemy of good"
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Duncan McCallum Quote  Post ReplyReply Direct Link To This Post Posted: 4/19/10 at 7:26am

I thought Monahans only had a middle school...?  I guess building a high school was inevitable, given the number of 21 year old 8th graders.

Murph!  Are you going to Huntsvegas this year for the Kylestravanganza? 

The man in the arena.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote The_Murph Quote  Post ReplyReply Direct Link To This Post Posted: 4/19/10 at 10:50am

Monday April 19th, Monahans High School Elite Sports Complex

Body weight:300.7 (down from 335 on March 12th)

Hang Clean 185x8 195x8 205x8 225x8

DB Swings 5x5(right,left, both) @60

Flat bench 185x12 190x12 195x12 200x12 (barely arms were dead) don't judge me quint

Standing military 105x10 115x10 125x10

DB flys 4x10 @25s (all the way to the ground)

Hammer Curls 2x10 @40

Skull crushers 3x10 @ 80

Standing Bar twists 3x10

Declined Plate twists 2x50 35lb plate

"perfect is the enemy of good"
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Quint T Melius Quote  Post ReplyReply Direct Link To This Post Posted: 4/19/10 at 10:51am

Damn Duncan I will have you know I was only 20 when I graduated.

Nice job Murph.

 

If you don't have time to do it right, when are you going to have time to do it over?
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Post Options Post Options   Thanks (0) Thanks(0)   Quote The_Murph Quote  Post ReplyReply Direct Link To This Post Posted: 4/19/10 at 10:53am
Duncan! I'm hoping to make it to huntsvegas but thats a pretty healthy trip from Monahans America, I'd really like another chance to take out your Braemar record. Give me a call i don't have your number anymore
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Post Options Post Options   Thanks (0) Thanks(0)   Quote The_Murph Quote  Post ReplyReply Direct Link To This Post Posted: 4/19/10 at 10:54am
Originally posted by Quint T Melius Quint T Melius wrote:

Damn Duncan I will have you know I was only 20 when I graduated.

Nice job Murph.

 

top of your Class too! one of only three to master the hardest concept "righty tighty, lefty loosy"

it was tough on me

"perfect is the enemy of good"
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Post Options Post Options   Thanks (0) Thanks(0)   Quote The_Murph Quote  Post ReplyReply Direct Link To This Post Posted: 4/19/10 at 2:16pm

I prolly shoulda put this up sooner but here's my story for all of you that don't know me, I'm 21 this is my second year competing I was a colligiate thrower at angelo state shot, disc and hammer, i played a little bit of football two summers ago i was the strongest i'd ever been 340 PC, 325 Jerk, 620 squat,31" vert, so on and so forth then i got married had a kid left the track team and pretty much let myself go I went from a lean 305 to fat shit 345 and lost alot of my strength and athleticism but i'm on my way back to bein a beast.

currently Ht. 6'5 wt. 300

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Post Options Post Options   Thanks (0) Thanks(0)   Quote Styler Quote  Post ReplyReply Direct Link To This Post Posted: 4/20/10 at 3:51am
Originally posted by The_Murph The_Murph wrote:

a fat shit 345

 

Spencer Tyler = Awesome!!!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote The_Murph Quote  Post ReplyReply Direct Link To This Post Posted: 4/20/10 at 11:49am

Tuesday April, 20th Monhans High school field house

Push Press- 155x8 185x8 200x8 215x6.5 (out of gas)

1-arm DB snatch 60x10 (way easy) 100x6 100x6 110x6 (DB's go from 60 to 100 no in between)

Back Squat 250x8 275x8 315x8 330x8, 395x5(got ambitious)

Deadlift 285x10 315x8 335x8 420x6

Twisting plate Lunges 20Kg x 16x3(8 each leg)

calf raises no weight 3x40 (straight, toes in, toes out)

Hammer plate winds 15Kg bumper 3x6+ release

Med Ball quick chest passes 7kx40x2

200 crunches at home

6 discus throws with kids spinning in ring in tennis shoes ranged from about 140 to 160ish

"perfect is the enemy of good"
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Post Options Post Options   Thanks (0) Thanks(0)   Quote The_Murph Quote  Post ReplyReply Direct Link To This Post Posted: 4/21/10 at 2:34pm

Wednesday, April 21st

Pretty light day

hit the punching bag for a little while nothing too crazy

threw the punching bag 80lb bag press off from chest 15 throws

10 braemar throws 22# in between 32 and 36

4 OS with 22# best 41ish

6 shot throws in the ring with shoes and everything (had to prove a point to my throwers) 3 with a 12- 58', 57', and 60' 3 with a 16' 49, 49, 51ish

"perfect is the enemy of good"
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Post Options Post Options   Thanks (0) Thanks(0)   Quote The_Murph Quote  Post ReplyReply Direct Link To This Post Posted: 4/22/10 at 11:36am

Thursday april 22th, Monahans Weightroom

Snatch 120x5 135x5 155x5 170x5

Clean and Jerk 185x6 185x6 205x6 225x4 255x2 270x1.5(clean went jerk not so much)

Front Squat 155x8 175x8 200x8 215x6

Alt DB bench 50x8 55x8 60x8 60x8

Glute Ham raises 4x12

Med ball chest passes 5x20 super setted with Rubber bands simulating braemar

hurdle hops 14 trips 5 hurdles

"perfect is the enemy of good"
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Post Options Post Options   Thanks (0) Thanks(0)   Quote The_Murph Quote  Post ReplyReply Direct Link To This Post Posted: 4/26/10 at 11:52am

Monday April 26th

Hang Clean 195x8 205x8 215x8 225x8

DB Swings 4x6 @ 60

Flat Bench 195x12 200x12 210x10 215x10

Milatary 105x10 115x10 125x10

Straight bar curls 85x10x4

Tris on big Rubber bands 4x20 each arm (1 band) 4x10 each arm (2bands)

 

 

"perfect is the enemy of good"
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Post Options Post Options   Thanks (0) Thanks(0)   Quote The_Murph Quote  Post ReplyReply Direct Link To This Post Posted: 4/29/10 at 1:06pm

Thursday April 29th- No liftin today weight room closed for TAKS testing

But got alotta throwing in

Braemar- 17# 12 throws between 39-42 Best was 44'6

Open- 17# 12 Throws between 44-47 Best was 48'10

LWFD- 10 Line Drills (terrible dizzy flashbacks to my first day of hammer in college) 20 throws 55-61ish Best was 66'4(big PR I'm hopeful for Arlington)

Figured I better get out and do some Throwing I went ahead and took the plunge I'm making my A class debut in arlington

"perfect is the enemy of good"
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Quint T Melius Quote  Post ReplyReply Direct Link To This Post Posted: 4/29/10 at 1:52pm
yeah man if Arlington is anything like last year it will be rugged.  Throwing would be highly recomended.
If you don't have time to do it right, when are you going to have time to do it over?
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Post Options Post Options   Thanks (0) Thanks(0)   Quote The_Murph Quote  Post ReplyReply Direct Link To This Post Posted: 5/04/10 at 2:56pm

Tuesday May 3rd

Hang Clean 220x8 240x6 260x4 290x2 320(no dice)

1 arm DB snatch 5x110 5x110 5x110

flat bench 200x8 225x6 245x4 275x2

Hurdles Hops 4x15

Sprints 8x20 6x40 4x100

No Resitance ABs 200

"perfect is the enemy of good"
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Post Options Post Options   Thanks (0) Thanks(0)   Quote The_Murph Quote  Post ReplyReply Direct Link To This Post Posted: 8/23/10 at 1:17pm

Monday August 23rd

Bench 8x8x170

Straight bar curls 8X80 8x90 8x95 8x105

Skull Crushers 4x8x100lbs

T-bar row 4x8@165

Jump rope 4x50

 

"perfect is the enemy of good"
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Post Options Post Options   Thanks (0) Thanks(0)   Quote The_Murph Quote  Post ReplyReply Direct Link To This Post Posted: 8/29/10 at 12:23pm

Tuesday, Aug 24th

Hang Clean 200x3,205x3,215x3,225x3,245x2,255x2,275x2,300x0(fail)

Jerk 185x3, 200x3, 215x3, 225x3, 235x2, 245x2 265x2 295x0 (Fail)

4x12 Med Ball plyo circut

Abs

"perfect is the enemy of good"
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