Memorial Day Murph 2020
Average Dad Fitness Blog
by averagedadfitness7
4y ago
For the second straight Memorial Day I started my day with the Murph Challenge.  Doing it for the first time last year I set a goal of under 45 minutes and completed it in 39:30. I struggled a bit on my pull-up form and resolved last year to improve upon that. I ran into a snag in my attempt to improve on my pull-ups last fall and into this winter when I suffered an injury to first my left shoulder and then my right. This left me unable to work on some upper body exercises for a few months and the most import one was pull-ups. I didn’t get to start working on pull-ups again until a few mo ..read more
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Martial Arts, Fitness and Bonding
Average Dad Fitness Blog
by averagedadfitness7
4y ago
A few years ago one of my sons went to a birthday party at a local Taekwondo school.  He had a great time and was interested in giving it a try.  Almost three years later he is still at it and in addition to having a great time he has improved dramatically. I have been interested in giving a martial art a try for a few  years now and last year for my birthday my wife bought me twelve lessons for Krav Maga.  Krav Maga is a self-defense fighting system developed for the Israeli military and is derived from a combination of techniques sourced from various other martial arts in ..read more
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Changing up my fitness
Average Dad Fitness Blog
by averagedadfitness7
4y ago
I have always had a short attention span with my training plans.  A couple of years ago I actually managed to follow a plan for fifteen months.  The first twelve months were focused on strength training and then I placed an emphasis on conditioning for the next three months as I prepped for the Murph Challenge last Memorial Day.  Due to the success I had with the Murph Challenge I continued with the program after Memorial Day throughout the summer.  Last fall I was once again all over the place with my training.  Some of that was due to experimenting with different mod ..read more
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Burpees
Average Dad Fitness Blog
by averagedadfitness7
4y ago
One of the best exercises I have ever done are burpees.  There are many different variations of the burpee; burpee with a pushup, burpee without a pushup, burpee over a barbell, burpee over a box and burpee with a pull up to name a few.  One of the great things about burpees is that you can change them up in so many ways.  My favorite variation is the burpee with a pushup. The burpee is one of the few exercises that combines strength training and cardiovascular training into one.  With this one exercise you can work your entire body. You will strengthen your arms, chest, shoulders, back, core ..read more
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Dealing with Injuries
Average Dad Fitness Blog
by averagedadfitness7
4y ago
While I’ve been training consistently the last few months it seems I have had to deal with one injury after another.  I’ve had issues with my always wonky lower back, hip pain, knee issues and shoulder injuries.  I’m used to dealing with the lower back and knee issues.  This time it was my shoulders, specifically my left shoulder, my good shoulder that caused me to change up how I was working out. I’m still not sure what I did to it.  I simply started noticing discomfort each time I tried to bench or do pullups.  That discomfort suddenly became agonizing pain.  I was sure I had torn something ..read more
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DIY Dip/Chin Belt
Average Dad Fitness Blog
by averagedadfitness7
4y ago
In order to add weight to my chin ups and dips I recently made a dip/chin belt.  This is one of the easiest DIY fitness devices to make.  All that is needed is some chain, a pool noodle (make sure it is the kind with a hole in the middle), a carabiner and duct tape. Once you have your material it is easy to put it together.  First you will need to measure the pool noodle and cut it to the correct length.  The easiest way to do this will be to wrap it around your waist and cut it to fit you.  I cut mine a bit longer than what I thought I would need and then cut it down later after a trial run ..read more
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Training Direction
Average Dad Fitness Blog
by averagedadfitness7
4y ago
When I began this blog I had three goals in mind; increase strength, become fitter and gain some muscle.  I started with a program that combined strength and conditioning but had strength as the main focus.  During this first year I got stronger, slightly increased my fitness and gained five pounds of muscle.  In March I switched to a different program that combined strength and conditioning but this one had conditioning as the main focus.  The reason for this was I wanted to put up a good score on Murph in May.  Mission accomplished as I did better than expected.  I intended to then switch to ..read more
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DIY Landmine Base
Average Dad Fitness Blog
by averagedadfitness7
5y ago
Landmine exercises are typically done by placing one end of a barbell on the floor (typically in a corner of the room) or into a landmine base attachment.  I had been interested in trying out some landmine exercises in the garage gym for a while now but kept running into different problems. Cost – A landmine base that does not attach to a power rack can cost anywhere from $60 to over $200.  Power rack versions can be purchased for around $25 but I do not have a power rack so this wouldn’t work for me.  There are also versions which can be inserted into a stack of weight plates on the floor.  B ..read more
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Intervals
Average Dad Fitness Blog
by averagedadfitness7
5y ago
The past few months I have slanted my workouts a bit more towards conditioning.  I have still been doing strength training twice a week, but have included three conditioning workouts a week.  This was done primarily to ready myself for the Memorial Day Murph workout I blogged about last time and was very successful as I beat my goal by over five minutes. One of my favorite conditioning workouts has become interval training.  Interval training is simply short high intensity periods of exercise alternated with short rest periods.  I have done this type of workout in the past with sprinting.  Wit ..read more
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Memorial Day Murph
Average Dad Fitness Blog
by averagedadfitness7
5y ago
This Monday on Memorial Day I started my day with Murph.  Last month I did it for my first time and was pleased to complete it in 42 minutes.  This meant a lot to me since my goal was to complete it as prescribed in 45 minutes or less. This workout is named after Navy Seal Lieutenant Michael Murphy who died in Afghanistan on June 28, 2005.  He was killed while heroically moving into an exposed area so that he could transmit a call into headquarters to get support for his team.  The workout was one of his favorites and he used to call it Body Armor. The workout is as follows: 1 mile run 100 pul ..read more
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