5/21/26

AM Workout (0700)

USMC PFT 

25 Pull-ups (100 points)

3:45 Plank (100 points)

20:33 3 Mile (85 points)

-285 … 1 more point than last year, although my RPE was overall lower on this run and I haven’t been running much at all this year… all the crossfit has definitely helped me maintain my running despite cutting back my training volume on it a lot … anyway, pull-ups/planks were a breeze and overall happy with how this went. 

PM Workout (1500)

Didn’t have anything planned today, but had some time to kill at work and snuck this in… put it together on the spot and a got a big bicep/tricep pump with light weights and small rest intervals. 

A.

Straight Bar Spider Curls

7 Sets: 8-12 reps 

Rest :45 

-60#, 7x10

B.

Double D Tricep Push-Downs 

7 Sets: 8-12 reps 

Rest :45 

-50#, 7x10 

C.

Seated DB Curls

7 Sets: 8-12 reps 

Rest :45 

-2x25#, 7x10 

D.

Overhead Rope Extensions 

7 Sets: 8-12 reps 

Rest :45 

-50#, 7x10