full_sweet_cycling

Tools to fuel the pain and suffering. Thanks Ed!

It’s been a goal of mine to complete MURPH in under 30 min. It’s taken some years but mission accomplished. Not bad for a 58 year old I suppose. Unofficial of course bc it was non weighted (20lb weight vest or ruck bag) but I can live with that. ⁣
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I train 10 rounds weekly and then starting in March begin adding an additional round each week until I arrive at 20 rounds two weeks before Memorial Day. ⁣
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For the uninitiated, MURPH is a workout named after Navy Lieutenant Michael Murphy who was killed in Afghanistan in 2005. The sequence is a 1 mile run, 100 pull-ups, 200 pushups, 300 air-squats, 1 mile run. I used the partitioned “Cindy” method and did 20 rounds of 5 pull-ups/10 pushups/15 air-squats with a 1 mile run on each end. Pull-ups are performed from dead-hang position.

Mind the GAP. A little “Cross Rippin’” today. Miles and miles of solitude. Mid 40’s and light rain took me back to the cyclocross days and some great memories. And when it was time to turn around, more memories of another type of two wheeled goodness.

This creature has been hanging around and snatching up the offerings I’m leaving out. Takes time, but trust is developing. Corvids have the ability to distinguish and remember faces and despite my hideousness, this one may be taking a liking to me.

Thanks Renée and the crew! You give your partners great attention and support and you produce a product that really works to keep my clients’ feet happy, comfortable and functioning well.⁣
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1. 100. 200. 300. 1. 36:28
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If you need stickers, t-shirts, tattoos and some great stories…here’s your man. It’s always an adventure when you hang out with a legend. Hoping to do more of it! Thanks Bill!

This is awkward...but I’m doing it anyway.⁣
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“You’re only as old as you feel.” Words my mom used to say a lot. She stayed active throughout her life, and I attribute my desire to move to those words and her example. I never gave much thought to “getting old”, and now that it’s happened I’m doing my best to slow the process. I view fitness (this is something my clients are probably tired of hearing) as a way of living. It’s not “working out” or “going to the gym”; it’s a daily practice, a habit.
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My purpose here is not to turn into yet another shirtless Instagram bro, but to hopefully inspire a few folks and show a bit of what’s possible, even for a skinny old guy with average genetics. Desire, commitment, and a little time is all you need to get started. There’s a lot we cannot control in this world, but fitness ain’t one of them, and it can’t be taken from you. Control what you can, manage the rest. ⁣
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There are no hacks, just work and bit of your time. I can help.

A little motor pacing on my ride last week. It’s rutting season for these awesome creatures and they can be a little unpredictable in the Fall so be careful out there. And despite the appearance of the porta-potty in the background, this was not at a cross race. 😆