Project Get Fit 2022: Week 23

Not me, I don’t have that much hair on my head…

I only made it to the gym once this week; this morning.

I have been focusing on walking a lot more and have walked at least a mile everyday this week.

Stay alert, stay prepared and stay safe.

God bless.


Goal: Complete a Murph Challenge in 2022

Project Get Fit 2022: Week 22

Not me, I don’t have that much hair on my head…

Today, I stretched and went for a 1.5 mile walk. That was it for the week.

I spent most the week dealing with a nasty stomach bug. It was Wednesday evening before I could hold down food. Nausea and lack of food doesn’t make for optimal workout conditions, so…

Stay alert, stay prepared and stay safe.

God bless.


Goal: Complete a Murph Challenge in 2022

Project Get Fit 2022: Week 21

Not me, I don’t have that much hair on my head…

Started the week strong after being lazy last week and only working out once. I made it to the gym and then went for a one mile walk.

Tuesday I walked a mile twice. Once on my own and once with Wonderful Wife.

Wednesday I made it to the gym and walked a mile.

Thursday I took a longer route on my walk and made it 1.5 miles. That’s the longest walk I’ve been able to complete since my hip injury.

Friday, I skipped the walk but made it to the gym.

I didn’t work out Saturday but did attend a tactical rifle class. In the Texas heat that was a pretty good workout.

All in all, a pretty good week.

Stay alert, stay prepared and stay safe.

God bless.


Goal: Complete a Murph Challenge in 2022

Project Get Fit 2022: Week 20

Not me, I don’t have that much hair on my head…

This was not a good week for exercise. I was able to hit the gym on Tuesday but missed my midweek workout due to an unexpected business trip. I skipped the gym on Friday as well. Instead of the gym I worked in the yard on Saturday morning. Between the heat and the yard work I’m counting it as a workout.

Also, on Saturday I reviewed my exercise list and I plan to re-swizzle it again. I am decreasing the exercises I do in the gym and adding them to my walks.

Every day (might skip gym days) I will walk/ruck but I will work 2 sets of lunges and and burpees into the walk (at least initially). I will also try and stretch everyday. For the gym I will limit it to chin assists, seated rows, incline sit-ups, lat pull downs, squats, and calf raises. Streamlining my gym time will help keep me motivated and moving some of the exercises into a daily routine will be good for me…

….I hope.

Stay alert, stay prepared and stay safe.

God bless.


Goal: Complete a Murph Challenge in 2022

Project Get Fit 2022: Week 19

Not me, I don’t have that much hair on my head…

I made it to the gym three times this week and did a little walking. So, from that perspective things went well. The problem being that my shoulder is hurt again and has steadily gotten worse this week.

I have dropped exercises that  could aggravate it and I’m trying to PT it myself from the last time. If that doesn’t work it will be back to the doctor for another shot…

Stay alert, stay prepared and stay safe.

God bless.


Goal: Complete a Murph Challenge in 2022

Project Get Fit 2022: Week 18

Not me, I don’t have that much hair on my head…

I swapped the day to go to the gym because I have a class on Wednesday night. Tuesday was tough. I was tired and really didn’t want to go but I did it. I skipped one of the exercises because my shoulder is hurting but I increased the reps on several others. All in all, I was worn out and it was a struggle to get through but I did and I am proud of that.

Thursday was an even rougher day but I made it through and increased reps on two exercises. One of which I am now exceeded where I was before COVID/injury. Since my should has been hurting I skipped pushups. I’ll do that for the rest of the week and see if they pain goes away or if I need to schedule another doctor’s appointment.

Stay alert, stay prepared and stay safe.

God bless.


Goal: Complete a Murph Challenge in 2022

Project Get Fit 2022: Week 17

Not me, I don’t have that much hair on my head…

Had a great and tough workout on Monday after a good walk on Sunday.

Tuesday was a bust for walking due to my work schedule and a family birthday celebration.

Wednesday was another tough but good workout. Increased the weight on the seated row but, for the most part, I’m trying to keep it consistent for a bit. The shoulder is twinging a little and I felt I was pushing a little too hard on Monday.

No walking on Thursday or Friday but I did make it to the gym. I was able to add some repetitions to the calf raises and I am back where I was before COVID on that exercise. Although I had planned to keep things very stable for the week I did end up increasing the reps on several exercises although I am still taking it easy on any involving my shoulder.

By the time this is posted I will be attending a training session on small unit tactics. It will be a workout because I plan to do it wearing body armor.

Stay alert, stay prepared and stay safe.

God bless.


Goal: Complete a Murph Challenge in 2022

Project Get Fit 2022: Week 16

Not me, I don’t have that much hair on my head…

Made it to the gym on Monday and had a good workout. Decreased the weight for my assisted pull ups again. I was also able to increase the weights and reps on several more. In fact, for the Seated Row I exceeded my previous best from pre-COVID/injury.

After the gym I went for a walk and made it just under a mile. So far, no hip or shoulder pain.

Wednesday was a travel day for me and I was running too late in the morning and was too tired in the evening to workout. I did what I could on Thursday morning but I was still worn out so it wasn’t much of a workout.

Friday was another travel day and I didn’t workout.

I am not on the road next week so I should be able to do better.

Stay alert, stay prepared and stay safe.

God bless.


Goal: Complete a Murph Challenge in 2022

Project Get Fit 2022: Week 15

Not me, I don’t have that much hair on my head…

I got a pretty good workout on Sunday doing yard work at my house and at my mom’s after church.

On Monday I made it to the gym. It was another really hard workout. In the last week I have decreased the amount of assistance on the chin ups from 70 to 50 and increased the weight on the seated row from 100 to 140. I am now going with five sets of max reps on both of these to build more muscle/strength faster. I was taking it very easy on these because of my shoulder but it seems to be holding out fine with the harder workouts. I am also being very aggressive increasing the number of reps on squats. My hip seems to be fine with that but I am still being very cautious with burpees and lunges. On the downside I didn’t walk on Monday or Tuesday.

Wednesday I was on the road and I have the hardest time getting myself to exercise while on the traveling but I did…

Given the limits of the hotel gym I wasn’t able to do most of my upper body workout but I did all I could. Then I went for a walk. I’m not sure of the exactly distance but it was a round trip of 4 hotels, a self storage place and a parking garage. Just guessing, it was nearly a mile.

We had meetings from breakfast until late in the evening so no walking on Thursday.

Between driving home, a hectic day of meetings, and family coming in for Easter I didn’t walk or exercise Friday but made it into the gym Saturday morning. Still doing OK with the tough workout routine and heavier weights. I was able to add another set of lunges and burpees and I am now exceeding my pre-COVID/injury performance on assisted pull ups. I am on par with where I was with sit ups but there is a long way to go to get back to where I was prior on most exercises.

All in all, a good week. We’ll see how next week goes as I am traveling again.

Stay alert, stay prepared and stay safe.

God bless.


Goal: Complete a Murph Challenge in 2022