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My Prep for the GORUCK Challenge & GORUCK Beached


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#1 CFB67

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Posted 15 August 2012 - 02:24 PM

I've found it very helpful over the years to keep an online training journal when preparing for an event or competition. It can be a great source of motivation for those times when it's difficult to focus. I completed the Memorial Day Murph this past May and now know I still have that drive and the fitness level necessary to do all of this at 44 years of age. I've got my body weight down to 188 Lbs and it's taken some getting use to. I typically weigh 202-212 Lbs year round.

I’ll be participating in the GORUCK Challenge on March 16th in Boston, Massachusetts. My main focus will be GORUCK Beached in St. Augustine, Florida on May 16th, 2013.
https://www.goruckch.../Events/Beached

A little bit about why I'm doing this;
I entered the U.S. Army after graduating high school and spent 6.5 years on active duty as a Light Infantryman. One of my only regrets was not going to SFAS when I had the opportunity. My GT score was only 102 and a 110 was needed at the time to volunteer. It required some studying and a retest, but I procrastinated…I started hitting the weights hard after my ETS and before I knew it, I was competing in natural bodybuilding competitions later graduating to the NPC. When my son became old enough, I began coaching his ice hockey team and have been doing it since. He’ll be leaving for college next year and I’ll need something other than competitive bodybuilding to fill the void.

Doing the "Murph" at 44 y/o gave me the confidence to get back at it.

My training will be very unorthodox and all over the place, working as a Firefighter/Paramedic doing a 24 hour rotation.

I look forward to everyone’s comments and feedback.
Thanks, Chuck

Edited by CFB67, 22 November 2012 - 07:56 AM.

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#2 CFB67

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Posted 15 August 2012 - 02:33 PM

I came home from work this morning and took a nap for a few hours. I had a light lunch then did a heavy back workout at the gym. Dinner with my wife where I received her blessing to do the GORUCK Beached next May. /wp-content/forum-smileys/thumbup.gif Wide-grip Lat Pull-downs x 5 setsOne-arm Dumbbell Rows x 3 setsWeighted Rear Rack Chins x 3 setsSeated Cable Row x 2 sets I'll be heading to the Cape with my daughter first thing in the morning and may work on some swimming.

Edited by CFB67, 16 August 2012 - 02:15 AM.

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#3 CFB67

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Posted 17 August 2012 - 09:22 AM

I just finished a Heavy Biceps & Chest workout followed by a quick 1 Mile Run. My running needs work, but it's coming along.
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#4 j.k.chan24

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Posted 18 August 2012 - 04:59 PM

Keep up the good work!  I'm working on my 1.5 Mile run myself.  I have to shave some time off to be average when it comes to that run.  I wasn't a strong runner to begin with. 
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#5 CFB67

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Posted 23 August 2012 - 03:56 PM

Thanks J.K. I spent the other day in the pool working on the Combat Swimmer's Stroke and was absolutely smoked.
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#6 CFB67

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Posted 23 August 2012 - 03:57 PM

I've just completed an Upper Body CircuitI started with:Wide-grip Lat PulldownsSmith Machine Military PressesSeat Machine Bench PressT-Bar RowsDumbbell CurlsBarbell Bench PressNo rest between sets for a total of 4 evolution's (3-5 min rest between each evolution).
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#7 CFB67

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Posted 01 September 2012 - 08:55 AM

Spent the morning and part of the afternoon collecting money for the MDA at our Boot Drive. It's a great cause and an honor to help out. I was able to just get in a decent Back & Bi workout. I plan to do an early morning Road March with a 40-50 Lb Ruck. I'm thinking 3-5 miles with an emphasis on speed.
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#8 CFB67

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Posted 02 September 2012 - 10:55 AM

Just finished a Heavy Chest & Delts workout capped off by mowing the lawn for some light Cardio /wp-content/forum-smileys/icon_cool.gif
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#9 CFB67

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Posted 03 September 2012 - 09:48 AM

I just completed my first road march with a weighted ruck in 20 years. Though, it was only 4-miles with 40 Lbs in under an hour (uphill both ways). I have a lot of work to do before May. 
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#10 Jord Hawkins

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Posted 10 September 2012 - 12:19 PM

Great work CFB67!  I'm sure you'll kick the Challenge's ass.  I commend you for taking part in Beached.  That is the one event they have that scares me almost as much as Selection.  I have a deep seated and completely irrational fear of sharks that would require me to wear Depends during that event....well that and a gun to my head to make me take part in the first place.  Posted Image

#11 CFB67

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Posted 11 September 2012 - 02:20 AM

Jord Hawkins said:

Great work CFB67!  I'm sure you'll kick the Challenge's ass.  I commend you for taking part in Beached.  That is the one event they have that scares me almost as much as Selection.  I have a deep seated and completely irrational fear of sharks that would require me to wear Depends during that event….well that and a gun to my head to make me take part in the first place.  /wp-content/plugins/bj-lazy-load/img/placeholder.gif<img class="sfsmiley" src="/wp-content/forum-smileys/icon_smile.gif" alt="Smile" />

Thanks Jord…it's too cold up this way for sharks, well until just recently. We've had a couple shark attacks this summer near the Cape. They don't eat much.../wp-content/forum-smileys/icon_wink.gif

Edited by CFB67, 11 September 2012 - 02:21 AM.

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#12 CFB67

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Posted 11 September 2012 - 05:30 AM

I was in a funk the last few days and almost gave in to the Budweiser Demon Posted ImageI've been dry since starting this prep and plan to stay the course. 185 Lbs this morning (fasting).I've just completed an Upper Body Circuit. I did 10 sets of Chins - Bench Press w/135Lbs - Standing Shoulder Press w/3 Plates. Slight 1 min Rest after every complete Set of the 3 Exercises.I'm smoked!
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#13 Jord Hawkins

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Posted 11 September 2012 - 12:11 PM

Crap man, I get tired reading about your workouts.....

#14 CFB67

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Posted 12 September 2012 - 01:34 AM

Jord Hawkins said:

Crap man, I get tired reading about your workouts.....

Thanks again Jord. I want to be in shape enough to somewhat enjoy the GRC and not be in too much agony during the event. I went and played Hockey after that workout (instead of running) and will try to get in a Ruck Run tomorrow.
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#15 CFB67

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Posted 17 September 2012 - 03:05 PM

Chest & Delts earlier today. I may run tonight, if not tomorrow...
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#16 CFB67

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Posted 19 September 2012 - 05:41 AM

I ran on a full stomach last night...not very bright. Not sure what I'll do today...maybe 1K pullups
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#17 CFB67

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Posted 24 September 2012 - 07:58 AM

It was my intent to do the "Murph" today with a 40lb ruck. I had to lose it after the first 1-mile run, though I am improving on the pullups. I did the 1-mile run, 10 set's of pullups, pushups, and squats, followed by another 1-mile run. I'm toast right now."Lt Murphy had a favorite workout he would do to prepare for his deployments. He was an avid Crossfitter and would make sure he wore his body armor for this workout, which he started calling “Body Armor” After his death, the crossfit community renamed it, it would now be referred to as “Murph”. A very demanding workout had just been given a name, and a soul.""Murph" consists of the following:1 Mile Run to start100 Pull-ups200 Push-ups300 Squats1 mile run to finishFor time: Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got body armor or a twenty pound vest, wear it.
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#18 CFB67

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Posted 15 October 2012 - 09:09 PM

Good to see the forum back up.

I changed my GORUCK Challenge date to March 16th 2013...St. Patrick's Day in Boston!

My run hasn't improved fast enough and they were cool about me changing dates. I want to enjoy the experience, not struggle through it.

I did a heavy Back & Bi's workout today and will be working my 24 at the firehouse tomorrow. I'm looking to do a Ruck Run later this week.
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#19 CFB67

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Posted 20 October 2012 - 04:48 PM

I'm getting tired of weighing in at just 185 Lbs. It doesn't feel right...

I did about 12-15K while on the ALS Bike Team today (in a very hilly area). I came home, ate, and just finished a decent Chest workout.

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#20 CFB67

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Posted 28 October 2012 - 05:00 PM

I had trouble logging into the forum the last couple of day's. I changed my password and everything seems fine now.

Well anyway,I did an Old School Leg workout on Tuesday. I can't remember the last time I crawled under a Squat Bar. My Leg's are still smoked.

I was able to get in a Delts &amp; Tris workout at the firehouseon Wednesday. We have a nice Dip machine there and I spent a lot of time on that.

I ran a Hockey practice on Thursday and didn't feel that great Friday &amp; Saturday, so I took some time to rest.

Today I did a heavy Chest &amp; Bicep workout and increased my Ruck weight to 50 Lbs. It's all set to go for tomorrow, rain or shine. I'll use the Treadmill if Sandy gets too nasty. Either way, I'll be...Posted Image

Edited by CFB67, 28 October 2012 - 05:02 PM.

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