NSWWOD, "Murph," PU, Core, Swim

Morning/Afternoon

"Murph"
Run to track/playground, ~1.4 miles
100 pull ups, 200 push ups, 300 squats
1 mile around the track

1.4 mile run back to the pool

Various group core work
~240 push ups

250 FR
25 8-count body builders
50 squats
100 leg levers

250 CSS
25 burpees
25 lunges, each leg
100 FCFK

6 x 50 CSS w/30sec rest
-  times: 0:45,  0:47,  0:47,  0:48,  0:47,  0:47
100 cool down

Notes

• Body: Feel pretty good today.  Sore shoulders.
• Workout: It was good to workout with other NSO/NSW candidates as a group.  Murph was a bit rough, I did not feel warmed up when we charged down the streets to the track, and felt out of balance for a little while until I found my stride.  Group push ups and core was good, swimming was good.
• Run: Say 3.75 miles today, brings the week to 11.5 miles.