Health & Fitness
Calling all Lifebook Marines!
25Apr 2011
108
comments

NOW UPDATED TO INCLUDE WEEK 4!

The Lifebook Marines are doing a KILLER workout routine during the month of May. It’s  based on a real Navy Seals training program, which focuses on timed resistance training and hard core runs. It is a KICK ASS routine that’s guaranteed to have you SHREDDED by June 1!

Anyone out there want to join the Lifebook Marines?

PLEASE NOTE: This is a serious workout routine for serious athletes, so please don’t attempt it if you’re not in excellent shape already! Mentally insert 10 paragraphs of legal boilerplate language here, holding me, Lifebook, my grandma and my future generations harmless, blameless and otherwise not-liable for any self-inflicted damage done by people who can’t figure out how to take responsibility for themselves:-)

I’ll post the workouts week by week during the month of May.

Here’s the first week’s routine:

DAY 1: MONDAY, MAY 2

  • 150 pushups/150 situps/50 pullups with as little rest as possible (preferably without stopping). You can split the exercises up into any configuration you wish and/or as many sets as you need.
  • 1 mile warmup

Repeat the workout below 3 times with 2 minutes rest in between:

  • 400m run at goal pace (goal pace = your top speed for a given distance)
  • 20 squats
  • 10 lunges per legs
  • 50 calf raises

DAY 2: TUESDAY, MAY 3

  • Warm up your arms: then do 5 supersets of biceps and triceps to failure with a 2 minute rest in between each superset. You can use any weight you want – a lower weight will require more reps, a higher weight will require less. The point is to go till you can’t go anymore!
  • 400 meter warm up at 80%

Repeat the workout below 2 times with 5 minutes rest in between:

  • 1.5 miles at goal pace

DAY 3: WEDNESDAY, MAY 4 – LEG DAY!

  • 150 pushups/150 situps/50 pullups with as little rest as possible (preferably without stopping). You can split the exercises up into any configuration you wish and/or as many sets as you need.
  • Warm up your legs, then do 5 supersets of quads, hamstrings and calves to failure with a 2 minute rest in between each superset. You can use any weight you want – a lower weight will require more reps, a higher weight will require less. The point is to go till you can’t go anymore!

DAY 4: THURSDAY, MAY 5

  • Warm up shoulders: then do 5 supersets of shoulders and traps to failure with a 2 minute rest in between each set. You can use any weight you want – a lower weight will require more reps, a higher weight will require less. The point is to go till you can’t go anymore!

Repeat workout below 2 times with 5 minutes rest in between:

  • 1.5 miles at goal pace

DAY 5: FRIDAY, MAY 6

  • 150 pushups/150 situps/50 pullups with as little rest as possible (preferably without stopping). You can split the exercises up into any configuration you wish and/or as many sets as you need.
  • ¼ mile at goal pace – rest 2 minutes
  • ½ mile at goal pace – rest 2 minutes
  • ¾ mile at goal pace – rest 2 minutes
  • 1 mile at goal pace

DAY 6: SATURDAY, MAY 7

  • Beekram yoga (or any other 60-90 minute yoga that involves intense stretching and is a SERIOUS workout)

DAY 7: SUNDAY, MAY 8

  • REST

WEEK 2:

DAY 8: MONDAY, MAY 9

  • 150 pushups/150 situps/50 pullups with as little rest as possible (preferably without stopping). You can split the exercises up into any configuration you wish and/or as many sets as you need.
  • 1 mile warmup

Repeat the workout below 4 times with 2 minutes rest in between:

  • 400m run at goal pace (goal pace = your top speed for a given distance)
  • 20 squats
  • 10 lunges per legs
  • 50 calf raises

DAY 9: TUESDAY, MAY 10

  • Warm up your arms: then do 5 supersets of biceps, triceps and forearms to failure with a 2 minute rest in between each superset. You can use any weight you want – a lower weight will require more reps, a higher weight will require less. The point is to go till you can’t go anymore!
  • 400 meter warm up at 80%

Repeat the workout below 3 times with 5 minutes rest in between:

  • 1 mile at goal pace

DAY 10: WEDNESDAY, MAY 11 – LEG DAY!

  • 150 pushups/150 situps/50 pullups with as little rest as possible (preferably without stopping). You can split the exercises up into any configuration you wish and/or as many sets as you need.
  • Warm up your legs, then do 5 supersets of quads, hamstrings and calves to failure with a 2 minute rest in between each superset. You can use any weight you want – a lower weight will require more reps, a higher weight will require less. The point is to go till you can’t go anymore!

DAY 11: THURSDAY, MAY 12

  • Warm up shoulders: then do 5 supersets of military presses, lateral raises and traps to failure with a 2 minute rest in between each set. You can use any weight you want – a lower weight will require more reps, a higher weight will require less. The point is to go till you can’t go anymore!
  • Run 3 miles at goal pace

DAY 12: FRIDAY, MAY 13

  • 150 pushups/150 situps/50 pullups with as little rest as possible (preferably without stopping). You can split the exercises up into any configuration you wish and/or as many sets as you need.
  • ¼ mile at goal pace – rest 2 minutes
  • ½ mile at goal pace – rest 2 minutes
  • ¾ mile at goal pace – rest 2 minutes
  • 1 mile at goal pace – rest 2 minutes
  • ¼ mile at goal pace – rest 2 minutes
  • ½ mile at goal pace – rest 2 minutes

DAY 13: SATURDAY, MAY 14

  • Beekram yoga (or any other 60-90 minute yoga that involves intense stretching and is a SERIOUS workout)

DAY 14: SUNDAY, MAY 15

  • REST

WEEK 3:

DAY 15: MONDAY, MAY 16

  • 150 pushups/150 situps/50 pullups with as little rest as possible (preferably without stopping). You can split the exercises up into any configuration you wish and/or as many sets as you need.
  • 1/2 mile warmup

Repeat the workout below 5 times with 2 minutes rest in between:

  • 400m run at goal pace (goal pace = your top speed for a given distance)
  • 20 squats
  • 10 lunges per legs
  • 50 calf raises

DAY 16: TUESDAY, MAY 17

  • Warm up your arms: then do 5 supersets of biceps, triceps and forearms to failure with a 2 minute rest in between each superset. You can use any weight you want – a lower weight will require more reps, a higher weight will require less. The point is to go till you can’t go anymore!
  • 400 meter warm up at 80%

Repeat the workout below 4 times with 5 minutes rest in between:

  • 1 mile at goal pace

DAY 17: WEDNESDAY, MAY 18 – LEG DAY!

  • 150 pushups/150 situps/50 pullups with as little rest as possible (preferably without stopping). You can split the exercises up into any configuration you wish and/or as many sets as you need.
  • Warm up your legs, then do 5 supersets of quads, hamstrings and calves to failure with a 2 minute rest in between each superset. You can use any weight you want – a lower weight will require more reps, a higher weight will require less. The point is to go till you can’t go anymore!

DAY 18: THURSDAY, MAY 19

  • Warm up shoulders: then do 5 supersets of military presses, lateral raises and traps to failure with a 2 minute rest in between each set. You can use any weight you want – a lower weight will require more reps, a higher weight will require less. The point is to go till you can’t go anymore!
  • Run 4 miles at goal pace

DAY 19: FRIDAY, MAY 20

  • 150 pushups/150 situps/50 pullups with as little rest as possible (preferably without stopping). You can split the exercises up into any configuration you wish and/or as many sets as you need.

Repeat the workout below 2 times:

  • ¼ mile at goal pace – rest 2 minutes
  • ½ mile at goal pace – rest 2 minutes
  • ¾ mile at goal pace – rest 2 minutes
  • 1 mile at goal pace – rest 2 minutes

DAY 20: SATURDAY, MAY 21

  • Beekram yoga (or any other 60-90 minute yoga that involves intense stretching and is a SERIOUS workout)

DAY 21: SUNDAY, MAY 22

  • REST

WEEK 4:

DAY 22: MONDAY, MAY 23

  • 150 pushups/150 situps/50 pullups with as little rest as possible (preferably without stopping). You can split the exercises up into any configuration you wish and/or as many sets as you need.
  • 1/2 mile warmup

Repeat the workout below 6 times with 2-3 minutes rest in between:

  • 400m run at goal pace (goal pace = your top speed for a given distance)
  • 20 squats
  • 10 lunges per legs
  • 50 calf raises

DAY 23: TUESDAY, MAY 24

  • Warm up your arms: then do 5 supersets of biceps, triceps and forearms to failure with a 2 minute rest in between each superset. You can use any weight you want – a lower weight will require more reps, a higher weight will require less. The point is to go till you can’t go anymore!
  • 400 meter warm up at 80%

Repeat the workout below 5 times with 5 minutes rest in between:

  • 1 mile at goal pace

DAY 24: WEDNESDAY, MAY 25 – LEG DAY!

  • 150 pushups/150 situps/50 pullups with as little rest as possible (preferably without stopping). You can split the exercises up into any configuration you wish and/or as many sets as you need.
  • Warm up your legs, then do 5 supersets of quads, hamstrings and calves to failure with a 2 minute rest in between each superset. You can use any weight you want – a lower weight will require more reps, a higher weight will require less. The point is to go till you can’t go anymore!

DAY 25: THURSDAY, MAY 26

  • Warm up shoulders: then do 5 supersets of military presses, lateral raises and traps to failure with a 2 minute rest in between each set. You can use any weight you want – a lower weight will require more reps, a higher weight will require less. The point is to go till you can’t go anymore!
  • Run 5 miles at goal pace

DAY 26: FRIDAY, MAY 27

  • 150 pushups/150 situps/50 pullups with as little rest as possible (preferably without stopping). You can split the exercises up into any configuration you wish and/or as many sets as you need.

Repeat the workout below 3 times:

  • ¼ mile at goal pace – rest 2 minutes
  • ½ mile at goal pace – rest 2 minutes
  • ¾ mile at goal pace – rest 2 minutes
  • 1 mile at goal pace – rest 2 minutes

DAY 27: SATURDAY, MAY 28

  • Beekram yoga (or any other 60-90 minute yoga that involves intense stretching and is a SERIOUS workout)

DAY 28: SUNDAY, MAY 29

  • ALL FINISHED!!!

Nutrition notes: While I’m doing this program, I’m going to cut my normal calories by 20-30% 5 days a week. Date nights with my lovely Missy and Sunday night Indian dinners are my only exceptions. I’ll focus heavily on green smoothies and green drinks, ultra-hydration, lean meats and green vegetables every day.

Supplement notes: I’m taking a shredding stack from GNC during the month of May; Isa-Test Testosterone Stimulator, Omega Cuts Anti-Catcbolic Formula, and D4 Thermal Shock (which is a high energy fat burner that TURBO-CHARGES your workouts).

The Lifebook Marines are looking forward to being SHREDDED at the end of May!

ARE YOU IN???!!!

108 comments “Calling all Lifebook Marines!”

  • John Vieceli
    April 25, 2011
    12:10 pm

    Count me in!

  • Missy B
    April 25, 2011
    12:10 pm

    I AM SO IN!!!
    This is exactly what I need!
    I have had such a slow start to this VIP challenge… I need something hardcore to seriously kick me in the butt!

    I will be modifying this workout a bit to accommodate my shortcomings! :)
    I will be doing the push-ups girlie style (on my knees) and I will be doing pull downs instead of pull ups.

    Other than that… I am all in!
    Jon, will you be getting me a sexy marine chick uniform?

    Let’s do this!
    :) ~M~

  • Bojan Arnautovic
    April 25, 2011
    12:10 pm

    Let’s do it !!!

  • Steve Silverston
    April 25, 2011
    12:10 pm

    Here we go…
    :-)

  • Caroline
    April 25, 2011
    12:10 pm

    sounds like crossfit:)! I’ll do a similar version, but totally onboard for getting in the best shape of my life!

  • Peter Scott
    April 25, 2011
    12:10 pm

    All I can say is WOW!!!

    Seriously, I’m not a runner, so this is going to kick my ass! This is exactly what I need to get the Ryan Reynolds physique. Looking forward to not being able to walk this month :-)

    See you guys on the other side.

  • Kyle
    April 25, 2011
    12:10 pm

    Jon, nice work modifying the original SEAL workout – this looks tough as nails!

    I’ll do my best to commit. The only downside to my gym is that I have a trainer who does all my programming. So I can’t walk in and do whatever I want – I have to do what he says. Especially if I qualify for Regionals, which I just might pull off!!! So we’ll see what happens.

    In any other situation, I’d be pumped to destroy myself along with you. I’ll keep you posted.

  • Pat Kohlhagen
    April 25, 2011
    12:10 pm

    I agree with Kyle, great job on the modifications. This workout is going to be badass count me in!

  • Keenan Wells
    April 25, 2011
    12:10 pm

    Man o man… gonna have to dig deep. But this is going to be great. I need to be doing more speed workouts anyway, looking forward to that!

  • Jamie Weise
    April 25, 2011
    12:10 pm

    OH MAN I’M IN, especially if it will give me a fab looking booty. 😉
    I will change this up a bit since I am not in tip-top shape at the moment.
    I’m with Missy on the girly push ups and the pull downs until I build up to the full workout.
    CHEERS to all you marines 😉
    Jamie

  • trent
    April 27, 2011
    12:10 pm

    Jon,

    Hope you are great.. thanks for the work out.

    Had my testosterone tested 4 months ago and I was a 87!!! And I am a stud..normal is 200 to 300,, guess I used to much up as a youth!!

    Last 4 months been on replacement hormone and .. . well I am a bigger stud… now at 400… work outs are great..building serious muscle… morning wood.. .etc..

    Mentioning this to make sure you get tested,, simple blood test.. and you recommend it for others in your group.

    I am not a fan of medications.. but also not a fan of the pussification of men..

    Get it tested,, simple and easy and decide what’s best for you.. but know your level.

    From me and my boys…

    gsdn

    Dr. Trent Camp

  • Peter Scott
    April 27, 2011
    12:10 pm

    I’m definitely curious about some of the supplements that you’ll be taking, Jon. Would anyone recommend supplementing with Glutamine in order to repair the muscle breakdown and minimize the soreness so you can go full out every single day?

    Also, has anyone ever supplemented with NO-Explode? If so, what’s your feedback?

  • Kyle
    April 27, 2011
    12:10 pm

    @Peter I use a product called Refuel and mix in Whey Protein – use it after every workout. And I’ve stayed roughly the same size/weight.

  • John McLean
    April 28, 2011
    12:10 pm

    Peter, my friend, a simple Oooh-Rah! is all you need. Your body is a God given healing machine. Go with a super quality protein (no antibiotics or hormones) such as Maximized Living Perfect Protein.
    I’m in, but will need a Sgt. screaming in my ear to keep me “Marine-like intense”. If Jon recommends the other supplements I’m sure they are top notch. I’ve never worked out so hard that I required an Anti-Catcbolic Formula but am interested in the Omega Cuts. Thanks Jon!!

  • Staci Borkhuis
    April 28, 2011
    12:10 pm

    We’re in! Just finishing up the 300 workout this week, this looks like the perfect challenge to conquer next!

  • Tom Gargiula
    April 28, 2011
    12:10 pm

    I am so ready for this. I am ALL in!!!

    Blessings to ALL

  • Angela Warman
    April 28, 2011
    12:10 pm

    Jon… I am definitely not in. Finally getting back in the gym after having my little one (who is now a year old, so it’s time). After lifebook, hired a personal trainer, doing hot yoga and getting my cardio back. So.. .this workout is a little too intense for me at this point.

    However,… my husband (also recent Lifebook grad) is IN. He works out more than anyone I know and he’s excited to change it up and turn up the intensity.

    Thanks for posting and the resource!

  • Jaydev
    April 28, 2011
    12:10 pm

    I like the modified version of this. This kicked our asses the first time around. I’m ready to do it again.

    My diet will consist of egg whites in the morning, I’ll be cutting out most fatty foods and will stick to lean meat and lots of stir fried veggies. And like JB, I’ll stick to eating my Indian food too.

  • Jaydev
    April 28, 2011
    12:10 pm

    Peter –

    Glutamine is awesome. I use it and have been for years. It’s the most abundant amino acid in your muscles and will help with muscle recovery. I’ve also taken No-Explode before. It also worked well but I haven’t taken it for years.

    J

  • Trude Simonsen
    April 29, 2011
    12:10 pm

    I´m in :-) Looking forward to it!!!

  • Tom
    April 29, 2011
    12:10 pm

    Sorry Jon,

    But I am not there yet. I have a routine of 30 Minutes muscle build-up training, 8 Minutes Arm and shoulder training and 40 Minutes running at 140-150 heartbeats. I have committed to do this 3 times a week and will cut out all sweets till End of June. I started with the program mid February after returning from lifebook to loose 24 pounds and be able to run a half marathon s.th. I wanted to do for years.

    I made a pre-picture and am going to watch the food I will eat over the next 2 month with lots of water 3-4 liter per day. I lost some 5 pounds over an 8 week period and know that I have to kick myself more to lose some 8 pounds in the next 8 weeks. So the target is a maximum of 199 pounds by June 30th.

    I guess by next year I should be able to participate in your 2011 program, as running has never bothered me much ist more the other stuff.

    All the best and I will save the routine so I know what you went through

    Go best

    Tom

  • admin
    April 29, 2011
    12:10 pm

    No problem that you can’t join us, Tom. The point is that you’re doing SOMETHING! :-) The routine you’ve outlined WILL get you results! So go for it and please let us know how you’re doing periodically during the month. Let’s make May COUNT!

  • Jon B
    May 1, 2011
    12:10 pm

    OK, Marines – let’s take roll-call! Who’s going to start this CRAZY workout routine with Missy and me tomorrow? :-)

    The core workouts are Monday through Friday – and the intensity level kind of builds to Friday, which is def the most intense day. Friday’s get A LOT tougher as the month progresses, so you should really be emotionally ready to bring everything you have to those Friday workouts.

    Missy and I are looking at Saturday as a full-on REPAIR day. We’ll begin each Saturday morning with yoga to get an intense stretch and release all the toxins. Then a full spa – jacuzzi, steam and sauna. Then a full body massage before lunch. The rest of the day will be spent relaxing and we’ll take Sundays completely off. The weekends are our opportunity to prepare for the intense workouts on the weekdays!

    We’re also going to focus heavily on GREEN STUFF this month. Green drinks, green smoothies, lots of dark green vegetables, and LOTS of water. We should be looking and feeling FABULOUS by the end of the month!

    We are really looking forward to this, you guys – we need a BIG challenge right now – and THIS IS IT!

    Are you READY?

  • I am SOOOO in!!! Starting tomorrow :) I can’t wait to hear about eveyones progress…

  • Peter Scott
    May 1, 2011
    12:10 pm

    Thanks everyone for the suggestions regarding supplements. At this point, I’m just going to stick with a whey protein supplement (Met-Rx) and will be starting with Glutamine later this week.

    I’m on board Jon…looking forward to kicking this off tomorrow morning!

  • Steve S
    May 2, 2011
    12:10 pm

    Day 1 in the books! Hooyah!
    :-)

  • David Hopper
    May 2, 2011
    12:10 pm

    About to kick off day number one! I’ll show you Marines record times!!! Who can beat me??

  • David Hopper
    May 2, 2011
    12:10 pm

    Official times:

    150 push-up & sit-ups and 50 pull-ups 5:48
    warm-up 1 mile 7:27
    400 m (sprint) (1) 1:21 (2) 1:26 (3) 1:22
    20 squats & lunges and 50 calf raises (done after each 400 m, not timed)

    All running was done on Batavia High School outdoor track, so it’s exact distances.

    Come join me tomorrow

  • John
    May 2, 2011
    12:10 pm

    Workout Day 1 finished. It wasn’t pretty. I HATE lunges. Hate them. Calve raises were like being at the spa. Looking forward to running tomorrow.

  • Jon B
    May 2, 2011
    12:10 pm

    Day 1 in the bag. Missy and I did it together.

    REPORT:

    We finished in 48 minutes total. We split the push-ups/sit-ups/pull-ups into 3 sets of 30/30/10. We tried to do it without stopping and it was HARD! Ran the quarters in about 90 seconds each…

    It was a good hard workout and it gets a little harder each week. We’ll add 1 quarter mile every week till we’re at 6 on week 4. Should be intense.

    Just so you all know, JV says calf raises are a “spa experience” because he’s got some big ol’ sexy calves. Trust me, they make mine look like toothpicks. When we were running in Bali, being chased by hungry dogs, they were going after me and just ignoring John, because they knew they couldn’t get their teeth around those big sexy calves of his. I had to take a stick with me every day, He just laughed at the dogs. Crazy sh*t.

    Hopper, you’re a friggin’ mad man. I might have to come join you at the track tomorrow and show you how us VETERANS do it, you whipper-snapper you. What time are you hittin’ it tomorrow?

  • Peter Scott
    May 2, 2011
    12:10 pm

    Hopper, you’re insane dude! Seriously, I didn’t even come close to those times. Time for me to step up my game tomorrow. Let’s get together soon for another event.

  • Jamie Weise
    May 3, 2011
    12:10 pm

    Wow, just finished with more then a few changes. 😉
    Can barely move…. excited for the yoga day! :)

  • Harry Cunliffe
    May 3, 2011
    12:10 pm

    Just finished Lifebook this weekend. Health and Fitness is one of my top categories of focus. I am definitely not ready to join you on this one, but I have started working out every day and am logging my food and keeping calories just above RMR. SO I am looking forward to moving forwards fast and plan to be down 18lbs by May 31st. I have a total target of losing 50 and I have scheduled the finish line for 10/31 for that goal. Thanks for all the inspiration from all of you and your comments here. Work hard marines, this SAS brother will be joining you at some point down the road.

  • Jon B
    May 3, 2011
    12:10 pm

    Sounds good, Harry! You’ve got an awesome goal my man… Give it everything you’ve got and we’ll see if we can get you into the Fall Challenge!

  • David Hopper
    May 3, 2011
    12:10 pm

    Peter, let’s definitely do that!

    Jon, I did my workout in Decatur today as I had to drive down there at 4am today for a convention. But tomorrow I will be available to meet to kill the legs if you want? About 8am?

    I want to invite everyone out to an event at a TeaZe in Chicago, we are putting on a kickboxing class using POWER Punch Gloves, it’s from 9-10pm, than open bar for an hour after!! Lots of fun and your already at a nightclub sweating with a group of people so may as well dance! sign-up at http://hit-itfitness.com/?page_id=7.

    My times today were:

    warm-up 1/4 mile: 1:43
    1.5 miles: (1) 10:04 (2) 10:07

    And I will mention my first mile was 6:38!! I am goin to win some mud runs this summer!!

    Dave

  • Nicky Kirk
    May 3, 2011
    12:10 pm

    David I just have to say, you’re an animal. I wasn’t going to do the seals workout since I planned out my own routine but when I saw people posting their times I took it on tonight. When I saw your 5:48 for the pushup,situp,pullup, I thought I could get close. 10:30 I took to get through it. You’re a navy seal, I’m the guy that cleans the mess hall latrine after the drill sergeant caught me eating donuts . By push up 103 I didn’t care about the time anymore I just wanted to finish. Big respect to you.

    I’m 2 weeks through my detox, I’ve dropped 10 pounds so far and actually hit my target weight of 170 (water loss after soccer in caribbean heat) for 30 seconds on Sunday. Body fat percent down 4%. I am way ahead of schedule and may have to adjust my targets. Looks like the kilt will be getting it’s airing come July 1st, I just hope that the wind that day is no more than a light breeze or pity help the people on the beach in Condado.

  • Steve S
    May 4, 2011
    12:10 pm

    Day 3… done!
    Ouch! It was no joke taking my legs to failure 15 times!
    It will be interesting to see how I’m walking in a day or two.
    Once again, thank you Jon for raising the bar with this workout.
    It’s just what I needed, when I needed it, to kick my health and fitness up another notch!
    Dave, I’m inspired by your performance. Thanks for leading the way!
    Nicky, I’m with you! My goal is just to get the job done and arrive home safely!
    Harry, if you’re woring out everyday, you ARE with us brother! If you incorporate any of this workout to any degree you will be better conditioned for the next round…
    Hooyah Lifebook Marines! Happy Wednesday!!!
    :-)

  • admin
    May 4, 2011
    12:10 pm

    Hopper, you’re not doing knee pushups like a little girl, are you? (I gotta keep an eye on this guy:-)

    Miss and I did Day 2 together yesterday and it was TOUGH! We’re not used to running that fast (or breathing that hard for 11-12 straight minutes!) It felt good, though…

    Looking forward to today! I can already feel this routine working. And we have some SICK SH*T ahead of us, Marines! This is by far the easiest week. Those of us who are participating will be SHREDDED by June 1, I promise you that!

  • David Hopper
    May 5, 2011
    12:10 pm

    Day 4: OUCH!! My legs are really sore, so running really sucked! Plus I don’t know what’s going on with the weather here in the Chicagoland, but WTF!!! it won’t get warm outside!

    Anyway, I did my shoulder and trap workouts no problem. As for the running

    1.5 miles round 1; 10:23 round 2; 10:55

    I just wanted to say thanks to everyone who is doing this. It is such a motivation knowing that I will have to come home and report my workout. It’s like having a running partner in your head that pushes you to strive for a faster time each lap.

    Thank you all!

    Nicky, that’s an a amazing feat to even attempt this workout while on a detox?? But keep pushing the results will only get better from here!

    Till tomorrow

    Dave

  • John Vieceli
    May 5, 2011
    12:10 pm

    Sorry got busy at work and didn’t have time to post but I am still in the program people. Hopper is putting up some cartoon-like numbers. That’s incredible. No where near those numbers.

    Tuesday
    First 1.5 —11:03 no rest in between, didn’t have the time…
    Second 1.5 — 12.47
    Later that afternoon Mere and I received a 90 minute myofascial massage. Hey… I’m working on my Quality of Life too people. On a side note the masseuse commented on the size of my calves. I think perhaps he wanted more money based simply on square footage.

    Wednesday
    My strategy is 20, 15, 5 on the pushups, sit ups, and pull ups. 14:52 time. Full disclosure: My pull ups are a little less than perfect.

    Heading to the gym for Thursday’s workout.

  • Jennifer Laszlo
    May 5, 2011
    12:10 pm

    Hi Jon and all the fabulous Lifebook MARINES out there!

    Can I be the Lifebook MARINES cheerleader?! It sounds like an amazing plan! However, I finally found a plan that is awesome for me! Since starting the challenge 18 days ago, I’m already down 9 pounds and my jeans are loose…yea!

    Here’s to kicking some serious @$$!

    Jennifer Laszlo

  • Jon B
    May 5, 2011
    12:10 pm

    LOLOL – JV, square footage! You’re killing me!

    Well, day 4 is in the bag for Missy and me. It was our city date, so we had cocktails at lunch (not very Marine-like, fun though!:-) We took a nap after lunch and drug our sorry asses out of bed and down to the lake for our workout. Hopper, I totally hear you on the accountability thing. There is NO WAY we would have worked out today if it wasn’t for you guys!

    Jennifer, you are now our official Marine cheerleader! However, if you keep crushing it with the challenge, you’ll probably join the ranks of the Marines yourself! :-)

    Tomorrow’s the tough day, people! Friday’s are BRUTAL! Looking forward to it!

  • Tom Gargiula
    May 5, 2011
    12:10 pm

    The workout is going great. It is not perfect, but improves everyday. This accountability makes it easier to get up at 5AM. I look forward to the continued growth, changes, & Success.

    My B-day is June 2nd and I will be in the best shape of my life at that time. Thank you all for the awesome support.

  • Steve S
    May 6, 2011
    12:10 pm

    Hey Lifebook Marines!
    Day 5 was easier than I thought it would be (based on the amount of pain and soreness I was feeling going into it). Now that I’m on the other side of it I feel mahvelous!
    50/50/20(x2) & 50/50/10
    I’m runing roughly 10 minute mile pace.
    I would not have done it withoout this accountability. Thank you Lifebook Marines!
    Looking forward to a fabulous weekend!
    :-)
    Steve

  • John Vieceli
    May 6, 2011
    12:10 pm

    Wasn’t feeling it yesterday. I’m sore and tired.

    First 1.5=11:37
    Second 1.5=12:13

    Only good thing and Hopper and Jon touched on this is … I would have never worked out yesterday feeling the way I did, so thanks for the accountability people.

    I’m really sore today. Forgot to drink my Turmeric/Ginger Tonic. The prospect of doing pushups today has got me scared.

  • Keenan Wells
    May 6, 2011
    12:10 pm

    Been doing my best to keep up with these workouts, albeit somewhat modified here and there, but I came down with a cold, so it’s been spotty.

    Day 1: Completed the whole workout in 47:15
    Day 2: Sick, couldn’t do anything
    Day 3: Did the warmup sans pullups and then just ran 5 miles straight per my triathlon training
    Day 4: Triathlon training (mile swim, 25 mile bike)

    About to hit the gym and swim 1 mile, do Day 4’s leg workout, bike an hour, and then run 3 miles.

  • David Hopper
    May 6, 2011
    12:10 pm

    Wow! That sucked!! Today’s workout started off great, than got really bad, really fast.

    I bested my time for the 150 pull-ups, 150 sit-ups, 50 pull-ups; completing it in 5:14

    Track work started excellent, I set goals for myself and beat the first two, than I THREW UP ALL OVER THE TRACK!!!

    My goals and actuals are as follows:

    1/4 mile Goal 1:20 Actual 1:18
    1/2 mile G 3:00 A 2:57
    post puking
    3/4 mile G 4:30 A 4:49
    1 mile G 6:20 A 6:42

    Who ever arranged this did it in the most challenging way possible. What were you thinking??? The last mile was about the hardest mile of my life!

    I hope everyone else was able to get through this workout today. Happy yoga tomorrow and enjoy your weekend everyone!

    Dave

  • Nicky Kirk
    May 6, 2011
    12:10 pm

    Good work guys. I took on the full workout today. Big improvement, I had chicked (protein) for the first time in 3 weeks, what a difference.

    150/150/50 done in 7:20, almost 3 minutes faster than last time. But, I had to take a rain check on my TRX training today. I’m typing this almost unable to keep my eyes open.

    Still happy with my performance. Beach run and sprints and missed TRX session tomorrow.

    God help me.

  • Jon B
    May 7, 2011
    12:10 pm

    All – I just posted the workout for WEEK 2 in the body of the original post. Everything is just slightly harder, but not much. It starts to get a good deal more challenging in the 3rd week.

    Please pay special attention to the underlined text, because I added forearms to arm day and both lateral raises AND military presses to shoulder day.

    We should all start seeing major results this coming week, Marines! :-)

    Keenan, you’re a BAD ASS – can’t believe you are doing this PLUS triathlon training.

    Nick, a 30% improvement in your time the FIRST WEEK looks pretty promising! You should be KILLING IT by week 4!

    And Hopper, you’re a SUPER BAD ASS. Throwing up on the track and then finishing your workout is DEF Marine behavior!!!

    Good luck with week 2, everyone!

  • Steve S
    May 9, 2011
    12:10 pm

    OK, here we go again…
    50/50/20, 50/50/10, 50/50/10/10 – 9:50
    1 m warmup – 10 min?
    (Friday was easy for me because I wasn’t running as fast as I could for goal pace
    Jon clarified that for me and today was different…)
    1st 400m – 1:57
    2nd – 1:47
    3rd – 2:20 (gassed)
    4th – 1:52
    I’m coming after you Hooper!!!
    Happy Monday everyone :-)

  • Missy B
    May 9, 2011
    12:10 pm

    Hi All,

    Hope everyone had a nice weekend of yoga and rest… It went by way too fast for me!

    I’ve always thought of myself as a ‘runner’ and have always loved it, but last week I realized that what I have been is a ‘jogger’… last week I RAN – whole different story! I’ve decided that I am going to fall in love with running and become a true ‘runner’ not just a ‘jogger’! Thanks everyone for working so hard!

    JV – what is this magical elixir of which you speak? Does it help with soreness?

    OMG – I can’t believe you barfed on the track, Hopper… very studly and gross! 😉

    WTF – Keenan… are you seriously training for a triathlon AND doing this work out? Super studly and maybe crazy!

    How are you doing Jamie? Hope you are hanging in there! :)

    Have a great week everyone!
    :) ~M~

  • John Vieceli
    May 9, 2011
    12:10 pm

    Actually got frightened when I read Hopper’s last entry. No puking for me but I’m spent.

    150/150/50=13:17
    First 400=1:26
    Second=1:34
    Third=1:35
    Fourth=1:33

  • Steve S
    May 10, 2011
    12:10 pm

    Feeling strong today!
    Strained my calf on the last 400m yesterday and spent the day limping around and nervous about how I would run today. Was thinking I might have to go to elliptical or swim if I can’t run without risking injury…
    Slapped some Kinesiotape on, stretched out real well, and just tried running to see how it would feel…
    Ran my best times in a long time and I feel awesome!!!
    1st mile 8:35
    2nd 8:00
    3rd 7:30
    Hooyah! Getting strong!
    I’m coming after you Hopper!
    (Hope you know I’m kidding. Jon and Missy told me what a badass you are. I know you can desimate my ass! Just saying…) :-)

  • Tom Gargiula
    May 10, 2011
    12:10 pm

    Definitely feeling stronger. I am getting closer and closer to doing the actual work out as it is written. I have never worked out this hard, so I am having to build up to it. Thank you to all for your posts. They keep me going.

  • David Hopper
    May 10, 2011
    12:10 pm

    Yesterday got away from me and I never posted. Steve, you are getting close, but you better really pick it up if you think your going to beat my times. LOL! Check out John V, he is kickin’ ass! Must be those enormous calves I have heard so much about. Keegan, are you training for a full triathalon?? Because that is NUTS! Good luck if you are.

    Yesterday and today both I had interference on my runs with those damn high school kids! They took over the track for gym class and I couldn’t use it!! Batstards, don’t they know it was my tax dollars that built that track! Anyway, I just ran for my estimated times as opposed to actual distances. I did the following:

    Monday:

    push-up/sit-up/pull-up: 5:18, I do 50/50/20, 50/50/20, 50/50/10 I will break 5

    4 1:30 sprints or fast run?

    Today:

    I killed the arms, 5 supersets of skull crusher, cable standing bicep curls, and kettlebell wrist extension/curls

    4 supersets of close grip bench, seated dumbbell curl, and crossover sit-ups on decline bench (yes I go above and beyond)

    4 seven minute runs (estimated 1 mile)

    Hopefully those damn kids won’t be on the track come Thursday!!!

  • Keenan Wells
    May 10, 2011
    12:10 pm

    Man you guys are killing it… look at those crazy times!

    I think perhaps I bit off more than I could chew trying to double up on triathlon training and Navy Seal (!) training. I had a cold last week, but trained through it anyway… but it seems that really pushed my immune system to the limit. I’ve been battling flu symptoms the last three days and been literally incapacitated physically.

    I’m hoping to be back at it tomorrow, but probably won’t be 100%. I’ll do my best though… you guys are all making me want to get back at it.

    -Keenan

  • John Vieceli
    May 11, 2011
    12:10 pm

    Yesterday… ok I screwed up I thought it was 2 miles at goal pace 2x with 5 minutes rest.
    1st 2 miles= 14:39
    2nd = 14:52

    Ok, a couple of things… I’m not complaining but I wish this workout had more variation. I don’t get bored it’s just that I know what each day is kind of going to be like. It’s like the difference between running a different route each day vs a circular track. My only other criticism is its a little light on core IMO. I know I can add things to my liking but then I’m not doing the same routine as everyone else. SO… it got me thinking… why don’t we create Lifebook’s own Seal workout? Why don’t we have Hopper and Jon sit down and come up with a killer workout. Add more functional core, add diversity to exercises, maybe some cross fit? Just a thought.

    Missy sorry I missed your question on inflammation. Yes, ginger and turmeric are outstanding for decreasing inflammation. I add more of both in my foods or I’ll make myself a smoothie or tonic with both of them. There is a place in the city. It’s called Karyn’s. Its a raw vegan restaurant which has a cafe/store attached. They make an unbelievable ginger tumeric tonic there. Had one after my 20 mile run and eliminated my soreness been drinking them ever since. Keenan you should check that place out. It’s on Halsted.

  • Keenan Wells
    May 11, 2011
    12:10 pm

    I’ve been to Karyn’s, it’s awesome! In fact, I’m about due for a visit.

  • admin
    May 11, 2011
    12:10 pm

    JV, you’re right, this workout IS repetitive! I think that’s because they designed it for a very specific purpose, to prepare you to pass the Seals physical entrance test. But at least it’s not as bad as it was before I modified it, man. I balanced it out by hitting all body parts with weights. And one thing’s for sure, it will get all our sorry asses in SHAPE!

    I had the EXACT same thought on creating our own workout program. I talked to MIss and Pat about this crazy idea yesterday (while we were running a 7 minute flat mile as part of Day 9:-)

    What do you say we design a full YEAR LONG challenge for 2012 where the workout changes every month? One month it’s this Marine training, the next it’s distance focused, the next it’s hardcore weights, the next it’s all isometrics, then back to Marine etc. Since the world is supposed to end in 2012, we’ll call it The Apocalypse Challenge or Lifebook Armageddon. The overall winner will get something ridiculous, like an international trip.

    AFYKM? That’s a bad ass idea. :-)

  • John Vieceli
    May 11, 2011
    12:10 pm

    Jon…
    I LOVE IT!

  • Peter Scott
    May 11, 2011
    12:10 pm

    Jon, that’s hilarious! Yes, I’m definitely down for the Lifebook Armageddon, LOL.

    Just wanted to update you guys. I haven’t missed a single one of these workouts, although I’ve purposely kept my times private after reading Hopper’s updates. I just shared with the Lifebook team in our weekly meeting that this has been a huge adjustment for me since I literally haven’t ran more than a mile in at least 6 years. i know that sounds crazy to a lot of you, but I’m naturally an ectomorph, so my focus has always been on bulking up rather than getting cut. But damn it feels good to run!

    I haven’t had a problem with the pushups or situps at all, but have been struggling completing the 50 pullups. Fortunately, I completed all 50 pullups today and then rocked my legs!

    My latest times from Tuesday are below:

    1st mile – 8:55
    2nd mile – 8.18
    3rd mile – 7:52

    I have tons of room for improvement, but am happy on my progress from last week. My target for the 3 mile run tomorrow is 24 minutes.

  • Peter Scott
    May 12, 2011
    12:10 pm

    3 mile run today –

    Goal – 24:00
    Actual – 24:34

  • Missy B
    May 12, 2011
    12:10 pm

    Awesome times Peter!
    I’ve noticed a huge improvement in my times too.
    For the record… Jon & Pat ran the last mile in 7 min flat… my time was more like 7:40.
    I love running!

    Thanks for the info JV – we’ll definitely have to check out Karyn’s… we pass it all the time, it’s right down the street from the condo.

    Have a great day everyone!
    :) ~M~

  • Steve S
    May 12, 2011
    12:10 pm

    Didn’t want to train yesterday. Did it anyway. Felt great afterward.
    Wouldn’t have happened without this accountability.
    Up till this week I’ve just run about 10 minute miles, or as Missy would say I was just “jogging”. It felt more “reasonable”, more “comfortable”, so I could “just get through it” without risking injury…Peter, your post inspired me to set a goal pace for myself today.
    So today I decided to also go for 24 minutes.
    I ran my best time EVER! 22:31!!!
    Hooyah! Coming after you Hopper!
    BTW, I’m using a free app on my iPhone called RunKeeper to track my miles, pace, etc.
    It’s awesome!
    Have a great day everyone! Looking forward to finishing strong tommorrow!

  • Jennifer Laszlo
    May 12, 2011
    12:10 pm

    Hi Lifebook MARINES! It’s your cheerleader checking in.☺ I didn’t mean to take so long…it’s just that I got a new part-time job *working out* and I’m a little busy!☺

    I am so inspired and in awe of the accomplishments you’ve all made recently! WOW!! Way to act like champions!

    This is a quote that I thought you’d all like:

    “If you expect the best, you will be the best. Learn to use one of the most powerful laws in this world; change your mental habits to belief instead of disbelief. Learn to expect, not to doubt. In so doing, you bring everything into the realm of possibility.”

    -Dr. Norman Vincent Peale

    Keep rockin’ it MARINES!!

    PS – I hit my running goal (which is more like a walking goal for you guys!) this past weekend. I ran 6.2 in under an hour!

  • Steve S
    May 13, 2011
    12:10 pm

    30/10(x5)- 14:57
    Turning up the intensity…
    1/4 mile- 1:30
    1/2 mile- 3:20
    3/4 mile- 5:42
    1 mile- 7:40
    1/4 mile- 1:27 (Coming after you Hopper… almost puked!)
    1/2 mile- 4:14
    I would never be pushing myself this hard without the accountability of this group.
    Thank you everyone!
    Have a SPECTACULAR weekend!

  • Jon B
    May 14, 2011
    12:10 pm

    OMG – is Saturday yoga a JOY after the workout week, or what?! :-)

    Week 3 is posted. It’s a TOUGH week, but it will also pay huge dividends. Week 3 was where I really saw my hard work show up on my body last time I did this, so hang tough! And truthfully, it’s a breeze compared to week 4, so enjoy it!

    Steve, your Friday times were incredible. You might catch Hopper yet!

    Jennifer, a 10-minute mile pace for a whole hour is really good! How are you doing overall on your weight-loss/inches goal?

    By the way, is there anyone out there who has done EVERY workout as written EVERY SINGLE DAY (besides Missy and me and I think Steve)? I only ask because there may be a special prize involved! :-)

  • John vieceli
    May 14, 2011
    12:10 pm

    Sorry been busy and haven’t had time to post. Because my schedule has been crazy I’ve had to switch up some stuff.

    Wed workout: did a yoga strength class instead of typical wednesday workout. Thought it was going to be a relaxing experience but it was tougher than usual seal workout. So no yoga on Saturday and all workouts get pushed back one day

    Thursday:
    150/150/50= 15:29

    Friday:
    3 miles=23:23 (goal is to eventually hit 21:00) need more speed work.

    Saturday:
    .25= 1.21
    .50= 3:06
    .75= 4:56
    1 mile: 7:20
    .75: 5:40
    .50: 3:40

    Much needed rest tomorrow. I’ve learned that I have better workouts at around 10 am. Tried 5am, 7 am, 3 pm and 5pm.

  • Nicky Kirk
    May 14, 2011
    12:10 pm

    Hey guys

    Kudos on the commitment. Well, after a stellar performance on the marine workout last Friday, I hit on a hard fact. A rest day is a good idea. As I mentioned, I had worked out my own schedule prior to the marine challenge, and was halfway through a detox when it started. I have reluctantly had to step out of the marine challenge as combining the two programs was sapping my energy systems and with a heavy work schedule, I was burning the candle at both ends. I have already hit my weight loss goal (I hit 168 lbs down from 190) and now need to alter my training a little to start to add muscle mass. At 5ft 10 (and a half!) I don’t need to be losing any more weight.

    I currently am running 6 miles every morning (except Sunday when I play soccer) with 6 hill sprints mon, weds and fri. Playing soccer Thurs night.
    Monday and Sunday nights am doing a full 1hour TRX routine.
    Tues, Weds, Fri and Sat am in gym for 1 hour doing weight routine.

    I was also doing the marine workout Mon, Weds and Fri, but hit the wall this week on Thurs and Fri, I am wise enough to listen to my body (i.e. my wife, who suggested I was overdoing it). I will continue with the 150/150/50 as I love the competition and being a part of the group.

    @John V, I have also noticed that 10am is my optimum workout time. I suspect this is when our androgenic hormone levels are highest so is a serious time of day to be kicking ass.

    Somatopause incidentally is the male equivalent of menopause and is related to loss of strength, libido etc with age in men (due to decreased androgenic activity). Worth a look for anyone that keeps one eye on their future health. Certain methods of exercise can prevent and reverse this. Just a side note whilst I was on that train of thought.

  • David Hopper
    May 14, 2011
    12:10 pm

    So it happened. I had my girlfriend time me yesterday while I did my push-up/pull-up/sit-up combo for a lil extra motivation and I did it in 4:33!!!! F@$kin crazy! I almost puked afterwards. Runs were all great this week, but not exact as those kids were on my track still for PE. I am going to try that app, thank!

    Jon, I have done every workout exactly throughout this challenge; plus my own workouts with weights and MMA training, as well as some ice hockey.

    Thank you everyone for the motivation, sorry I have been lazy with my posting this week, I’ll be better next week!

    Btw, Peter, kick ass accomplishments! You can put on muscle while doing this workout, it’s all about the nutrition

  • Missy B
    May 14, 2011
    12:10 pm

    Hopper – That’s just sick crazy! I’m sure having your lovely girlfriend there watching you helped a lot… nice!

    THANK YOU for the cheers Jennifer – you deserve some yourself… sounds like you are ready for a half marathon!

    Completely agree with the 10am workout time guys, it’s been working great for me and JB too.

    Enjoy your day off tomorrow everyone… I sure will!
    :) ~M~

  • Steve S
    May 15, 2011
    12:10 pm

    4:33!!!! That’s sick! I’d like to see that! You are moving at light speed! Less than a second a rep all the way through! Holy smokes!
    Yesterday:
    1 hour kickboxing at Baltimore Martial Arts Academy
    1 hour Hatha Yoga at Lifetime Fitness
    Haven’t missed a day.
    My body is sore and tired, so happy Sunday is a day of rest :-)

  • Jennifer Laszlo
    May 15, 2011
    12:10 pm

    Hey guys! I hope you’re really, I mean really, enjoying your day off today! Sounds like this week will be intense, nothing you all can’t handle that’s for sure!

    Great job on your commitments….you’re all kicking some serious @$$!!

    Thanks for the encouragement Jon and Missy! I released 10 pounds really quickly and this past week I’ve stayed the same. It’s okay, my body is just adjusting….the next phase is coming! I pulled out about 7 pairs of jeans from storage that now fit me again…yea! I was excited to hit my running goal last week and I liked your 1/2 marathon idea, Missy. I recently ran two but now I’m focusing on time. It’s a different kind of training.☺

    Hopper, you better watch your back…they’re all coming after you! Keep it up though…you rock!

    Looking forward to hearing what you guys are up to this week! Go get ’em!

  • Jim Williams
    May 15, 2011
    12:10 pm

    Jon,

    Great job with the modifications. I am behind but not by much. I took the original Boot Camp with you earlier this year and have been using that along with weights to prep for a cancer run yesterday.

    I am a true beleiver in the BC workout and relish your modifications that led to less running. I’ve stressed an already bad surgically repaired knee but still feel great. I need to give the knee a few days off but I will begin this with shortly with a 30 day completion by June 28! Onward and thanks!

  • Steve S
    May 16, 2011
    12:10 pm

    Happy Monday Marines!
    Killer workout!
    Back in the sadddle…
    30/30/10(x5) – 9:48
    1:50
    1:42
    1:35
    1:45
    2:18 (this one was brutal)
    Have fun everyone!
    This will be an amazing week! :-)

  • David hopper
    May 16, 2011
    12:10 pm

    Back at it!

    Didn’t time my push up pull up sit ups today, but it went by quick! And Steve if you wanna see it in action let me know, I’ll video tape it for you.

    Runs

    1:18
    1:22
    1:19
    1:30
    1:24

    Till tomorrow!

  • Nicky Kirk
    May 17, 2011
    12:10 pm

    Hit sub 7 minutes today for the 150/150/50. Did it in 5 sets this time, before I had been just pushing through till I needed a break. Then completed my regular workout. Problem in Puerto Rico is, everyone at the gym is so damn nosey, they want to talk to you whilst you’re killing yourself trying to get a kick ass time, bit like Hopper’s school kids getting in the way. I would love to get under 6 minutes for this, I feel like I could with some serious mental prep and focus. Maybe in the final week.

    Running no big deal, could’ve probably pushed harder but the humidity down here just cranked up to crazy so the recovery phase is not really sufficient. I have to be careful because I’m dropping about 8 lbs in fluid loss on every run. Looks good on the weigh in though!

    As a side note, 3 people over the last week have asked me if I’ll give them my secret as to the weight loss. I’m training with one of them tomorrow PM. Since I’m solid as a rock, I don’t let compliments move me………..nah, kidding. It felt great to get some validation for all the hard work I’ve done!!!!

  • Steve S
    May 17, 2011
    12:10 pm

    Dave, That would be very cool and inspiring (if it’s not too much of a hassle for you).
    Today was rough. Totally didn’t want to run. NEVER would have finished if not for you guys!
    1st mile – 7:54
    2nd – 8:10 (started getting shin splints, last 2 miles on elliptical machine)
    3rd – 7:19
    4th – 7:45
    :-)

  • David Hopper
    May 17, 2011
    12:10 pm

    Steve, I will have my lady video me and I’ll post it for you guys. Possibly by this weekend? We never seem to be home at the same time except for sleep.

    As for today. Did anyone else feel like today sucked?? I think I got slower. I’m embarrassed of my times.

    Dave

  • Missy B
    May 18, 2011
    12:10 pm

    Totally! Yesterday was definitely hard for me too…
    Looking forward to legs today and having a bit of a rest from running.

    I’m sure many of you know this already, but I just discovered it – the tread mill is WAY easier than running outside especially when running for time… my time is so much faster! I pretty much detest the TM and only run outside… that is until this challenge when running has to happen even if the weather isn’t cooperating. Anyway, I now have a new found respect for the good ole’ tread mill.

    Talk to you guys soon,
    ~M~

  • Peter Scott
    May 18, 2011
    12:10 pm

    I am literally having difficulty walking today. That’s what happens when you don’t stretch your calves prior to running 4 miles. My times yesterday are as follows:

    1st mile – 7:45

    2nd mile – 7:45

    3rd mile – 7:27

    4th mile – 7:35

    Because I was in a rush to get to work, I didn’t stretch after running. When I woke up this morning for my leg working I almost fell over when I got out of bed. Given that I had difficulty walking, I’m going to focus on stretching today so I can get my leg workout in later tonight. Does anyone else (beside’s Hopper) feel that these workouts are taking up a lot of time? Perhaps I need to decrease my rest periods.

    Thanks for all the support, this accountability is crucial for this workout!

  • Jon B
    May 18, 2011
    12:10 pm

    Wow, Steve and Peter, those are really good times for your miles. Missy killed it yesterday too. I switched my Tuesday and Wednesday workouts, because I was in the city, so I’m on my way out to do my 4 miles now.

    I know this workout takes some time, but remember, guys, it’s based on a Navy Seals program for elite athletes – the best of the best. This is some hard core stuff! (and next week is CRAZY)

    Hopper, if you video your workout naked, like you did for Ultimate Fighter, please put a sock on your thingy, OK? :-)

  • Tom Gargiula
    May 19, 2011
    12:10 pm

    Gang. Your posts are very motivating. I am staying on track and doing it everyday. The running is hard. But enjoying the results. Have a blessed day.

  • Steve S
    May 19, 2011
    12:10 pm

    Yes, the running sucks (but the results make it worthwhile)!
    I love leg days!
    Anyway, tried to talk myself out the run today (“I’m overtraining, blah, blah, blah…”) right up till and even through most of the time I was actually doing it! NO WAY I would have done it without you guys!
    35:18
    Hooyah!
    Go Lifebook Marines!!!
    :-)

  • David Hopper
    May 20, 2011
    12:10 pm

    Jon, of course I will be naked in the video! jk, sorry to disappoint you guys. So yesterday and today I will not be doing any running. Because tomorrow I will be racing in a night mud run. The Merrell Down & Dirty. I recommend others to try fun exercise oriented events like this. I will be doing the Warrior Dash next month, as well as the Beachathon, and if you want a real challenge, check out the Tough Mudder!! 10 miles and 20 obstacles, less than 40% of those who start finish.

    Get some boys!!

    Dave

  • David Hopper
    May 20, 2011
    12:10 pm

    So I did it again! And just to be sure I proved myself to you guys (Steve!) I shaved 5 more seconds off my time and video taped it. That’s 150 push-ups, 150 pull-ups, and 50 pull-ups in 4:28. Watch me do it.

    http://www.youtube.com/watch?v=47VYPsRF58s

    That’s right!!! Hope it gives you all some motivation for today! I will say the pull-ups do appear as though I could have gone a little more up, but you decide for yourself.

    Back on Monday, Later.

    D

  • admin
    May 20, 2011
    12:10 pm

    Hopper, that was 4 minutes and a half minutes of INSANITY, man!

    Glad to see you’re not doing girl pushups. Also glad to see you had clothes on. :-)

  • john Vieceli
    May 20, 2011
    12:10 pm

    Not that anyone is keeping track but I’m still here and in the program people. Couple of shout outs… Nicky thanks for the info. Never heard of Somatopause. Also… what the hell… Hopper is now taping his workouts… AYKM?

    Here are my times…

    Monday
    First 400=1:21
    Second=1:38
    Third=1:38
    Fourth=1:36

    Tuesday (no rest in between runs. Used my Garmin for 1m splits)
    1m= 7:20
    2m= 7:47
    3m=7:50
    4m=8:10

    Missed Wednesday (makeup day Saturday)

    Thursday
    3m=22:06

    I’m loving the running its those damn pull-ups that are killing.

  • Steve S
    May 21, 2011
    12:10 pm

    I love recovery days!
    Yoga feels sooo good!
    Dave, thanks for the video, that was cool…
    thanks for providing inspiration (and proof),
    but how do I know that was REALLY you…?
    LOL
    :-)

  • Jon B
    May 22, 2011
    12:10 pm

    Alright, Marines – I’ve posted the workouts for WEEK 4!

    Before you read what’s in store this week, let me remind you that this is an extreme challenge for serious athletes. This week is sure to be one of the most intense athletic experiences of your life – no matter WHO YOU ARE. Friday’s workout is probably the most intense single workout routine I’ve ever done… It will take 2+ hours to complete – and you will be exhausted afterwords. Bur it will be WORTH It! :-)

    PLEASE be careful this week and take good care of your body, because you’ll be asking a lot of it. Stretch well before and after your workouts, eat well, stay hydrated and get good sleep.

    Good luck, everyone! I’ll see you on the other side!

  • Kyle
    May 22, 2011
    12:10 pm

    It’s great to see so many people enduring this brutal program – very motivational. I wish I could be part of it. Sunday is really my only free day in my programming, so I did Monday today.

    I finished the 150/150/50 in 13:25. Full range of motion.
    Pushups = chest to deck – full arm lockout at the top.
    Pullups = chin over bar – full arm lockout on bottom (butterfly).
    Situps = full situp – touch toes on up and touch behind head on down.

    My goal pace for the runs was 1:30, then pedal to the metal on the last set.

    1. 1:34
    2. 1:40
    3. 1:30
    4. 1:32
    5. 1:30
    6. 1:21

    Immediately into the 20/10/50. 2:00 rest.

    See if you can do full range of motion this week!!!

  • Jon B
    May 22, 2011
    12:10 pm

    Wow, Kyle – your time are excellent and your FORM is CRAZY!!! I don’t think ANY of us are being that disciplined with our form – and that makes for an entirely different workout!

    Will you be able to do any other days this week? You should try Friday, just for fun. It will kick your ass! :-)

  • Kyle
    May 22, 2011
    12:10 pm

    Thanks, Jon. Friday looks like hell. I can’t believe you have to do those runs 3 times — a true Seal grinder. I’ll see how my schedule plays out.

    Everyone, make the Navy Seals proud and do full range of motion this week. It’s a totally different workout.

  • Peter Scott
    May 22, 2011
    12:10 pm

    Alright everyone, once we get through this hell week I have another really intense workout for the month of June. Check it out below 😉

    http://www.youtube.com/watch?v=CKekcHMiVVg

  • Jon B
    May 23, 2011
    12:10 pm

    LOL – that’s more like it, Peter!

    YOU TOO could have a body like Jimmy K! :-)

  • Missy B
    May 24, 2011
    12:10 pm

    Love the video Peter!!

    SO… did anyone else (besides me) have jello legs and lead feet for the last mile today?
    Damn that was hard! I’m looking forward to legs day tomorrow.

    Thursday and Friday are going to be killers!

  • Steve S
    May 24, 2011
    12:10 pm

    Hey Gang!
    After much deliberation and good council (thanks Jon) I have decided to postpone finishing this week’s running portions of the workout… I’ve injured my calf muscle and if I continue to run on it I’m afraid of causing damage… SO, I will continue training and I’ll circle back and finish week 4 strong in a week or 2 (hopefully), when my calf is healed enough.
    In the meantime, I’m still in (as best I can):
    Today I did the weight training with greater intensity than I can ever remember (I felt pumped up like the HULK!)
    1 mile on elliptical machine 6:30
    1 mile swim approx. 1 hour
    :-)

  • Nicky Kirk
    May 24, 2011
    12:10 pm

    Steve that is a bummer. I hope your calf didn’t make you “angry”.

  • David Hopper
    May 26, 2011
    12:10 pm

    Steve, that’s really too bad to hear that happened in the final week. I hope you are able to make a full recovery and finish within the next week or so. BTW, you picked a great week to take off. This week is horrible! 5 mile run! That wouldn’t have been so bad had we not just done 5 individual miles Tuesday which I am still extremely sore from, on top of a killer leg workout yesterday. Good luck to everyone for tomorrow, I think all of us will need it to finish that beastly workout!

    Dave

  • Missy B
    May 26, 2011
    12:10 pm

    Ditto Dave – so sorry you got hurt Steve. But you made such the right choice… there will be other killer workouts in your near future as soon as you as your calf heals.

    OK guys… tomorrow is IT. I for one CANNOT wait for tomorrow, not exactly for the painful work out that awaits, but because it is THE LAST ONE!!!!! Yippee! Let’s kill it tomorrow and be so happy we finished. :)

    Talk to you guys tomorrow…
    XO ~M~

  • Steve S
    May 31, 2011
    12:10 pm

    Hey, where did everyone go?
    I was expecting to see all these awesome victory posts!
    I’m still training and healing my calf so I can finish the last week (I’m shooting for next week). Hope everyone was able to finish strong! Can’t wait to hear about your victories!
    If anyone else got derailed (like me), let’s finish this thing strong next week!!!

  • Missy B
    June 2, 2011
    12:10 pm

    Hey Steve,
    I had the same thought! Where is everyone? I think it ended up only being a few of us that were able to finish…

    in any case, Jon and I killed it on Friday… not necessarily our strongest but we finished the damn thing! We had a beautiful day to run outside and it took us just over 2 hours… it was hard but we were SO HAPPY when we finished that last mile! Then that night we ate an entire pig! More to come on that later…

    Hope your calf is doing great and would love to hear about your victory next week!
    :) ~M~

  • Tom Kessler
    June 6, 2011
    12:10 pm

    Hi Jon, Missy and all other marines,

    well I muss say I am impressed what you have reached. Thanks to the encouragement of Jon I have stepped up my own training in may (not yet there were you guys are) being out there running or in the gym every day with the exception of 4 days and reached my goal for end of june by end of may now I set my target to be 2 pounds off my yearly goal by end of june with the focus on actually reaching my yearly by end of june. From there we will plan at end of Q for next Q. Had a few set-backs because of family events but sure the routine has given me lots of strength to also kick it off with a lot of perserverance to build up my second leg of my own business. Thank you Jon. Without the challenge I would probably still be sitting on the benches.

    All the best

    Tom

  • Nicky Kirk
    June 6, 2011
    12:10 pm

    Hey all

    There’s still one more month of the challenge remaining. I’m curious to know how everyone is tackling this month…how will we be building on the momentum we created?I’m stepping up my weight training and introducing peak 8 4 times per week taking me up to the end of the challenge, June 30th. I have also started guided meditation every night.

    I’m increasing protein intake and skimming down furtehr on the carbs.

    I already hit my target weight of 170lbs. Still got a little around the love handles to lose. Should make some good headway into that over the next month.

    Marine challenge done with a couple of missed days due to soccer commitments but saw big improvements in all of my times.

  • admin
    June 30, 2011
    12:10 pm

    So while I didn’t follow this program exactly, I did workout at my local boxing gym the whole time pretty consistently and maintained a high protein diet.

    I went to the gym 3x a week pretty religiously and did a 1 hour workout each time. Each workout consisted of a variation of pushups, situps, jumping rope, running laps, burpees, wall balls, throwing tires, and hitting the bags non stop for about 20 minutes.

    I started out at around 163lbs and 27% body fat and as of today I’m 147.6 lbs and 19.5% body fat. Ultimate goal is 143lbs and 13% body fat so still some work to do but happy with my progress and consistency.

    Just went to checkout a crossfit gym tonight that I’ll probably switch too in order to mix things up and also to take muay thai and jiujitsu classes instead.

    Gonna be a lean, mean, 5’4″ ass kicking machine soon! 😉

  • Teddy Garcia
    June 30, 2011
    12:10 pm

    So while I didn’t follow this program exactly, I did workout at my local boxing gym the whole time pretty consistently and maintained a high protein diet.

    I went to the gym 3x a week pretty religiously and did a 1 hour workout each time. Each workout consisted of a variation of pushups, situps, jumping rope, running laps, burpees, wall balls, throwing tires, and hitting the bags non stop for about 20 minutes.

    I started out at around 163lbs and 27% body fat and as of today I’m 147.6 lbs and 19.5% body fat. Ultimate goal is 143lbs and 13% body fat so still some work to do but happy with my progress and consistency.

    Just went to checkout a crossfit gym tonight that I’ll probably switch too in order to mix things up and also to take muay thai and jiujitsu classes instead.

    Gonna be a lean, mean, 5’4″ ass kicking machine soon!

  • Steve Silverston
    October 23, 2011
    12:10 pm

    OK, It took me 6 months to get back here, but I’m back and proud to report I just finished the last week of this challenge!!! No goals get left behind! Crushed it today! It wasn’t pretty but it is DONE!
    Up at 4:15 on a Sunday morning without an alarm clock… excited to get out of bed into the cold dark morning to discipline my body… if someone had told me I’d be here just 16 months ago I would have said they were crazy! Some may think I’m crazy…

    “Here’s to the crazy ones.
    The misfits. The rebels. The troublemakers.
    The round pegs in the square holes.
    The ones who see things differently.
    They’re not fond of rules.
    And they have no respect for the status quo.

    You can praise them, disagree with them, quote them,
    disbelieve them, glorify or vilify them.
    About the only thing you can’t do is ignore them.
    Because they change things.
    They invent. They imagine.
    They heal. They explore. They create. They inspire.
    They push the human race forward.
    Maybe they have to be crazy.

    How else can you stare at an empty canvas and see a work of art?
    Or sit in silence and hear a song that’s never been written?
    Or gaze at a red planet and see a laboratory on wheels?
    While some may see them as the crazy ones, we see genius.

    Because the people who are crazy enough to think they can change the world,
    are the ones who do.”

    “You may say I’m a dreamer, but I’m not the only one…”, living the Lifebook lifestyle! :-)

    Steve

  • Oscar
    December 23, 2015
    12:10 pm

    I can’t hear antihyng over the sound of how awesome this article is.

Leave a comment