Sunday Morning Murph…

Month 2 of keeping my resolution to do Murph (the Hero workout named after Lieutenant Michael Murphy who died fighting for our freedoms) once a month.  It consists of 1 mile run, 100 pull ups, 200 push ups, 300 air squats, and then another 1 mile run.

My first mile run was slow because of my 5k yesterday. But I made up the time in the pull-ups and push ups by taking no breaks. My second mile run was probably about average. I PR’ed but can definitely get my time down by trimming time on the runs on both ends.

It was a gorgeous morning. About 50 degrees out (perfect when you’re wearing a weight vest!). Quiet. The moon was out during my first mile and then the sky was pink during my second.  I am so grateful for the life I lead.

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A Gratitude Run…

Image result for runningAs I posted a few days ago, I have been learning a lot lately about achieving your goals and defining them.

One thing Chop Wood Carry Water recommended was a gratitude walk when you’re comparing yourself to others.

Well, I took this idea and turned it into a “Gratitude Run.”

I love to run.  There’s nothing better to clear the mind, promote clarity, have some quiet time to yourself, and be healthy.  It’s the cheapest exercise program out there!  I have some of my best ideas when I’m running.

So yesterday I went on a gratitude run.  I tried to take everything I saw and be grateful for it:  prairie dogs, melting snow, grass, pavement, trees, bird calls, lakes, memories, etc.  I also used this time to be grateful and thank God for all the blessings in my life:  family, love, happiness, house, home, car, CrossFit, time to meditate and time to run, my job, my life, this moment, my future, my past, etc.

This was a great exercise!  I had some ideas I want to implement in my life not to mention I feel I’m not grateful enough in my life or humble.  I need to remember how blessed I am so I am a better person, more empathetic to others, more compassionate, more caring.

I plan to make every run (except maybe when I race) a gratitude run.

Try it yourself, see if your attitude or mindset changes, and let me know what you think!!

Chop Wood, Carry Water

Image result for chop wood carry waterChop Wood, Carry Water by Joshua Medcalf is a book that will change your life if you apply all its principles.

In this book we follow John who as a child had a dream to be a samurai archer.  As a young adult, he travels to Japan to make this a reality.

Little does he realize that it takes years to become an archer, not a few weeks.  In fact, he’s not even allowed to touch a bow for months.  First, he had to learn to chop wood and carry water, which he did every day he lived in the complex.  Chop Wood, Carry Water is a euphemism for the process, both internal and external, one must go through to be great.  It’s the fundamentals.  It’s the person you become in the process, while achieving your life skills.

In total, John spends 10 years in Japan before he graduates as an archer.  However, he has gained what most people don’t:  a character that dares to do what others won’t, who works hard in the process, and someone with a purpose in life.

This book is so full of life nuggets that it’s hard to cover all of them in such a short post.  Here are some of my favorite principles from this book:

“Choose to do what others won’t, and eventually you will be able to do what others can’t.”

“My value comes from who I am, not from what I do.”

“You are building your own house.”

“Choosing to believe that anything that happens is in your best interest…will develop within you an ability to change the world.”

“The setbacks of today become the forging blades of greatness for tomorrow.”

“Every little thing we do matters greatly when it is multiplied by the number of times we do it.”

“Focus on the process; control the controllables.”

“In order to reach your greatest potential you must operate with a heart posture of gratitude, commit to the controllables, surrender the outcome, and trust the process.”

GET THIS BOOK RIGHT NOW!  GO TO AMAZON.  ORDER IT.  YOU WON’T REGRET IT.  IT WILL CHANGE YOUR LIFE IF YOU LET IT.