CrossFit Discussion Board

CrossFit Discussion Board (http://board.crossfit.com/index.php)
-   Workout Logs (http://board.crossfit.com/forumdisplay.php?f=23)
-   -   Murph's Log 2.0 (Bataan Memorial Death March Training) (http://board.crossfit.com/showthread.php?t=63154)

Joshua Murphy 11-23-2010 09:58 PM

Murph's Log 2.0 (Bataan Memorial Death March Training)
 
Hey All,

So for the last 2 years I have been focused primarily on strength training (a few cycles of SS and a couple stints with 5/3/1 before it was popular). I've had great gains, and I am very pleased (for the most part) with my progress.

I realized though that I have drifted too far to one side of the spectrum and my overall "fitness" has suffered. Running a mile is now a chore.

So what better way to change things up than to train for a marathon? And what better marathon than The 22nd Annual Bataan Memorial Death March (http://www.bataanmarch.com/ w/f/s)? Who better to run it with than my brother how has lost over 150lbs in the last 1.5 years training at CrossFit Albany - and who would never consider running 26.2 miles in the sand with a 30lb pack two years ago.

It should be a fun journey!

Current stats:
BW 230lbs
Deadlift 495
Squat 385
Press 190
Bench 255
1 mile run ~10 minutes

Rough outline of my training plan (to be tweaked and finalized over the next week or so):

Day 1
A. Strength Maintenance - Squat/Bench (5/3/1 or 5x5 with maintenance weight)
B. Short Run (2-4 miles)

Day 2
A. Ruck/Sand Run (2-10 miles - increasing volume over the training cycle)

Day3
A. CF Metcon
B. Short Run (2-4 miles)

Day4
Rest

Day5
A. Strength Maintenance - Press/Dead (5/3/1 or 5x5 with maintenance weight)
B. Short Run (2-4 miles)

Day 6
A. Long Run (6-20 miles - increasing volume over the training cycle)

Day7
A. Rest or extra Ruck/Sand work

I am already considering dropping one of the strength days and adding more sand/ruck/CF Metcon work. All feedback is welcome!

Joshua Murphy 11-23-2010 10:04 PM

Re: Murph's Log 2.0 (Bataan Memorial Death March Training)
 
22NOV2010

~1 mile run ~10min
Hang Power Cleans 5/bar, 3/95, 3/135, 3/155, 3/185, 3/185, 3/205
Deadlift 10/135, 5/225, 3/315, 3/405, 1/405, 1/405, 1/405
3RFT
20 KB Swings (50#)
15 DB Thrusters (20#)
10 Pullups
7:41
~1 mile run ~15min

Paleo
Travel

Joshua Murphy 11-23-2010 10:06 PM

Re: Murph's Log 2.0 (Bataan Memorial Death March Training)
 
23NOV2010

Summit Hill "Sprints" (Boston)
3:41
3:51
4:07
3:51
5min rest/walk down hill rest between efforts. "Sprint" is used very lightly.
Ran fasted.

AM FAST 16
Paleo
Bad Sleep

Joshua Murphy 11-24-2010 01:29 PM

Re: Murph's Log 2.0 (Bataan Memorial Death March Training)
 
24NOV2010

CF Boston (my home away from home)
3 Rounds of EVA* (Did pullups before Swings)
800m "Run"
30 Pullups
30 Swings (2 pood)
30:47
Nice to train with some real beasts today.

Paleo
Fighting a cold
Prepping for Turkey Fest

Kier Boyea 11-24-2010 01:55 PM

Re: Murph's Log 2.0 (Bataan Memorial Death March Training)
 
Hello there-

I ran the Bataan Memorial in 97 or 98, they did a fine job, the course was well marked, had plenty of water/ aid stations and I found the soft sand parts easier than expected.

I felt the hills and rolling rocky roads to be a larger (literal) pain.

Talking to the old vets who were forced through Bataan:yikes:
When ships were wood and men were steel.

I thought the pack weight was 45??? oh well the boots and utility belt made the thing rough, the pack was just an added inconvenience:D

At the time I was a dive instructor Key West and the Army guys I was working with needed a 5th for their team.
Training consisted of running 2-6 miles 3X-week and 2-10 miles 2-month.
Strength conditioning was swimming and standard stuff like rope climbs, pull ups, push ups and sit ups.
I trained for 3 days, got the call on Tue, flew out on a Wed and was running/ walking that Sat.
We took 3rd, I think the governor got DQ'ed that year for not enough finish weight in his pack.

As for the long runs.... There was something floating around about anything over 12/13?? miles just being a mind game and the body had learned all it could training wise by that point.
I'm sure opinions vary and what ever works for you.

I used tincture of benzene on the feet and stuck nylon socks to that stuff then had a normal pair of synthetic socks over the top, not one blister.

Best of luck enjoy the time w/ your brother.


Kier

Daniel Pope 11-24-2010 06:03 PM

Re: Murph's Log 2.0 (Bataan Memorial Death March Training)
 
Looking good! I'm gonna keep up with your training, make sure you don't start getting too strong.

Joshua Murphy 11-25-2010 07:46 PM

Re: Murph's Log 2.0 (Bataan Memorial Death March Training)
 
Quote:

Originally Posted by Kier Boyea (Post 871562)
Hello there-

I ran the Bataan Memorial in 97 or 98, they did a fine job, the course was well marked, had plenty of water/ aid stations and I found the soft sand parts easier than expected.

I felt the hills and rolling rocky roads to be a larger (literal) pain.

Talking to the old vets who were forced through Bataan:yikes:
When ships were wood and men were steel.

I thought the pack weight was 45??? oh well the boots and utility belt made the thing rough, the pack was just an added inconvenience:D

At the time I was a dive instructor Key West and the Army guys I was working with needed a 5th for their team.
Training consisted of running 2-6 miles 3X-week and 2-10 miles 2-month.
Strength conditioning was swimming and standard stuff like rope climbs, pull ups, push ups and sit ups.
I trained for 3 days, got the call on Tue, flew out on a Wed and was running/ walking that Sat.
We took 3rd, I think the governor got DQ'ed that year for not enough finish weight in his pack.

As for the long runs.... There was something floating around about anything over 12/13?? miles just being a mind game and the body had learned all it could training wise by that point.
I'm sure opinions vary and what ever works for you.

I used tincture of benzene on the feet and stuck nylon socks to that stuff then had a normal pair of synthetic socks over the top, not one blister.

Best of luck enjoy the time w/ your brother.


Kier

Kier - thanks for the post - great info!! I double checked- the pack is 35lbs +

Thanks!

Joshua Murphy 11-25-2010 07:47 PM

Re: Murph's Log 2.0 (Bataan Memorial Death March Training)
 
Quote:

Originally Posted by Daniel Pope (Post 871642)
Looking good! I'm gonna keep up with your training, make sure you don't start getting too strong.

Thanks Dan. You don't have to worry about that...

Joshua Murphy 11-25-2010 07:48 PM

Re: Murph's Log 2.0 (Bataan Memorial Death March Training)
 
25NOV2010

Fasted Run*
80 mins (Run 5 min/ Walk 1 min)
Cold. Building the base

Fighting a cold.
Cheat day

Joshua Murphy 11-30-2010 12:49 AM

Re: Murph's Log 2.0 (Bataan Memorial Death March Training)
 
Catching up with posts - lots of travel the last week and this week.

26NOV2010

Rest and Cheat day. Travel to Maine

27NOV2010

AM FAST 16 HRS
60 min bike ride (left it on the same speed the whole time). 3x around Peaks Island. Cold but fun.
Paleo

28NOV2010

Rest (fighting a cold). Travel back to Boston

29NOV2010

Early flight to LA.
Training at CF Paradiso
Squat 10/bar, 5/135, 5/225, 3/315, 3/315, 3/315
Deadlift 10/135, 5/225, 3/315, 3/405, 3/405, 3/405
Pull ups - 5, 10, 10, 10

1600m run
3min rest
1200m run
2min rest
800m run
1min rest
400m run
total was 32:53. I'll do this wod a few times over the next month or so.

Paleo


All times are GMT -7. The time now is 12:58 AM.

Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2019, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.