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My Prep for the GORUCK Challenge & GORUCK Beached

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  • My Prep for the GORUCK Challenge & GORUCK Beached

    Well, I've been hooked since doing the "Murph" this past Memorial Day weekend.
    "Murph" consists of the following:
    1 Mile Run to start
    100 Pull-ups
    200 Push-ups
    300 Squats
    1 mile run to finish
    http://www.memorialdaymurph.net/

    I've got my body weight down to 188 Lbs and it's taken some getting use to. I typically weigh 202-212 Lbs year round.

    I’ll be participating in the GORUCK Challenge on May 31st in Salem, Massachusetts, though my focus will be GORUCK Selection in Boston this August.
    https://www.goruck.com/Events/Selection

    A little bit about why I'm doing this;
    I entered the U.S. Army after graduating high school and spent 6.5 years on active duty as a Light Infantryman. One of my only regrets was not going to SFAS when I had the opportunity. My GT score was only 102 and a 110 was needed at the time to volunteer. It required some studying and a retest, but I procrastinated…I started hitting the weights hard after my ETS and before I knew it, I was competing in natural bodybuilding competitions later graduating to the NPC. When my son became old enough, I began coaching his ice hockey team and have been doing it since. He’ll be leaving for college next year and I’ll need something other than competitive bodybuilding to fill the void.

    Doing the "Murph" at 44 y/o gave me the confidence to get back at it.

    My training will be very unorthodox and all over the place, working as a Firefighter/Paramedic doing a 24 hour rotation.

    I look forward to everyone’s comments and feedback.
    Thanks, Chuck
    Last edited by ChuckaZulu; 02-18-2013, 10:37 AM. Reason: changed event dates
    2010 NPC New England - Open & Masters Light Heavy
    2010 NPC Cutler Classic - Open & Masters Light Heavy
    2001 INBF Constitution State - Open Middleweight
    2001 INBF Natural New York State - Open Middleweight
    2000 ANBA Natural Xtravaganza - Open Middleweight
    2000 NGA New England - Open Middleweight
    1999 NABF Maine Super Natural - Open Middleweight
    1999 NABF New England Super Natural - Open Middleweight



  • #2
    My new best friend and its contents. I'm required to carry 6 bricks (5 Lbs each) for my first Challenge in October. This ruck is currently 40 Lbs and I'll add a brick every 2-3 weeks. I'll start Rucking today with a 3-5 mile road march (for speed).
    Attached Files
    2010 NPC New England - Open & Masters Light Heavy
    2010 NPC Cutler Classic - Open & Masters Light Heavy
    2001 INBF Constitution State - Open Middleweight
    2001 INBF Natural New York State - Open Middleweight
    2000 ANBA Natural Xtravaganza - Open Middleweight
    2000 NGA New England - Open Middleweight
    1999 NABF Maine Super Natural - Open Middleweight
    1999 NABF New England Super Natural - Open Middleweight


    Comment


    • #3
      Just finished a Heavy Chest & Delts workout capped off by mowing the lawn for some light Cardio
      2010 NPC New England - Open & Masters Light Heavy
      2010 NPC Cutler Classic - Open & Masters Light Heavy
      2001 INBF Constitution State - Open Middleweight
      2001 INBF Natural New York State - Open Middleweight
      2000 ANBA Natural Xtravaganza - Open Middleweight
      2000 NGA New England - Open Middleweight
      1999 NABF Maine Super Natural - Open Middleweight
      1999 NABF New England Super Natural - Open Middleweight


      Comment


      • #4
        I just completed my first road march with a weighted ruck in 20 years. Though, it was only 4-miles with 40 Lbs in under an hour (uphill both ways). I have a lot of work to do before May.
        2010 NPC New England - Open & Masters Light Heavy
        2010 NPC Cutler Classic - Open & Masters Light Heavy
        2001 INBF Constitution State - Open Middleweight
        2001 INBF Natural New York State - Open Middleweight
        2000 ANBA Natural Xtravaganza - Open Middleweight
        2000 NGA New England - Open Middleweight
        1999 NABF Maine Super Natural - Open Middleweight
        1999 NABF New England Super Natural - Open Middleweight


        Comment


        • #5
          Originally posted by ChuckaZulu View Post
          I just completed my first road march with a weighted ruck in 20 years. Though, it was only 4-miles with 40 Lbs in under an hour (uphill both ways). I have a lot of work to do before May.
          Your ahead of pace. 3 miles in 45 minutes with a 15 minute rest is the standard pace for road marches.
          Journal http://www.intensemuscle.com/showthread.php?t=51093

          Comment


          • #6
            Originally posted by Adam2433 View Post
            Your ahead of pace. 3 miles in 45 minutes with a 15 minute rest is the standard pace for road marches.
            Thanks Adam

            I'm at the firehouse for the next 24 hrs. I'll try and squeeze in a Back workout if we're not busy.
            2010 NPC New England - Open & Masters Light Heavy
            2010 NPC Cutler Classic - Open & Masters Light Heavy
            2001 INBF Constitution State - Open Middleweight
            2001 INBF Natural New York State - Open Middleweight
            2000 ANBA Natural Xtravaganza - Open Middleweight
            2000 NGA New England - Open Middleweight
            1999 NABF Maine Super Natural - Open Middleweight
            1999 NABF New England Super Natural - Open Middleweight


            Comment


            • #7
              I was in a funk the last few days and almost gave in to the Budweiser Demon :flame:
              I've been dry since starting this prep and plan to stay the course.

              185 Lbs this morning (fasting).

              I've just completed an Upper Body Circuit.
              I did 10 sets of Chins - Bench Press w/135Lbs - Standing Shoulder Press w/3 Plates.
              Slight 1 min Rest after every complete Set of the 3 Exercises.
              I'm smoked!
              2010 NPC New England - Open & Masters Light Heavy
              2010 NPC Cutler Classic - Open & Masters Light Heavy
              2001 INBF Constitution State - Open Middleweight
              2001 INBF Natural New York State - Open Middleweight
              2000 ANBA Natural Xtravaganza - Open Middleweight
              2000 NGA New England - Open Middleweight
              1999 NABF Maine Super Natural - Open Middleweight
              1999 NABF New England Super Natural - Open Middleweight


              Comment


              • #8
                It was my intent to do the "Murph" today with a 40lb ruck. I had to lose it after the first 1-mile run, though I am improving on the pullups. I did the 1-mile run, 10 set's of pullups, pushups, and squats, followed by another 1-mile run. I'm toast right now.

                "Lt Murphy had a favorite workout he would do to prepare for his deployments. He was an avid Crossfitter and would make sure he wore his body armor for this workout, which he started calling “Body Armor” After his death, the crossfit community renamed it, it would now be referred to as “Murph”. A very demanding workout had just been given a name, and a soul."

                "Murph" consists of the following:
                1 Mile Run to start
                100 Pull-ups
                200 Push-ups
                300 Squats
                1 mile run to finish

                For time:
                Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got body armor or a twenty pound vest, wear it.
                2010 NPC New England - Open & Masters Light Heavy
                2010 NPC Cutler Classic - Open & Masters Light Heavy
                2001 INBF Constitution State - Open Middleweight
                2001 INBF Natural New York State - Open Middleweight
                2000 ANBA Natural Xtravaganza - Open Middleweight
                2000 NGA New England - Open Middleweight
                1999 NABF Maine Super Natural - Open Middleweight
                1999 NABF New England Super Natural - Open Middleweight


                Comment


                • #9
                  My son suffered a concussion on October 27th while playing hockey. He's still symptomatic, though improving. I have been training throughout, but haven't had much time to post my progress here. His concussion and care has been very consuming. I hope no one here has to ever go through this.

                  I've moved my GORUCK Challenge date to May 31st. He will be 18 at the time and may begin training (lightly) with me once he is asymptomatic. His Neurologist suggested a stationary bike in the meantime.
                  My ultimate goal is to complete GORUCK Selection in August at 45 years of age.
                  2010 NPC New England - Open & Masters Light Heavy
                  2010 NPC Cutler Classic - Open & Masters Light Heavy
                  2001 INBF Constitution State - Open Middleweight
                  2001 INBF Natural New York State - Open Middleweight
                  2000 ANBA Natural Xtravaganza - Open Middleweight
                  2000 NGA New England - Open Middleweight
                  1999 NABF Maine Super Natural - Open Middleweight
                  1999 NABF New England Super Natural - Open Middleweight


                  Comment


                  • #10
                    I opted to do a GORUCK Challenge instead of Selection this past weekend. I realized late that I had set my sites a little too high and that I should just "Crawl-Walk-Run" with all of this. We lucked out and had a former Ranger from 1st Batt as our cadre. We went approximately 20 miles in 12 hours from the City of Worcester to God knows where and back. We started with a grueling smoke session in the center of the City and off we went into the night. We humped a log for about 3-4 miles and there were only nine of us to share the work. I had a great group of teammates that I had to rely on at the end. The last 3.5 miles was a forced road march and we were given 45 minutes to make it back to the start point. We finished as a team and got smoked at the end for being 5 minutes late. I earned my patch and couldn't be more satisfied.

                    Thanks IM for all the support and well wishes.

                    I'm on the far right

                    https://fbcdn-sphotos-e-a.akamaihd.n...25520100_n.jpg
                    https://fbcdn-sphotos-h-a.akamaihd.n...58318584_n.jpg
                    https://sphotos-a-lga.xx.fbcdn.net/h...84435904_n.jpg
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                    https://fbcdn-sphotos-a-a.akamaihd.n...71935330_n.jpg
                    Last edited by ChuckaZulu; 08-12-2013, 09:29 PM.
                    2010 NPC New England - Open & Masters Light Heavy
                    2010 NPC Cutler Classic - Open & Masters Light Heavy
                    2001 INBF Constitution State - Open Middleweight
                    2001 INBF Natural New York State - Open Middleweight
                    2000 ANBA Natural Xtravaganza - Open Middleweight
                    2000 NGA New England - Open Middleweight
                    1999 NABF Maine Super Natural - Open Middleweight
                    1999 NABF New England Super Natural - Open Middleweight


                    Comment

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