Rob Murphy

AM: 6.5 miles up and down Grandeur Peak.

The Grandeur Peak run may be the world's perfect workout. It's about a 3.25 mile distance from Church Fork to the top of Grandeur Peak and about a 2,500 foot elevation gain which makes it about a 14.7% grade.  So power hiking up your heart rate is consistently high. Running down is very fun but take a lot of concentration because the trail is very rocky and narrow. If I'm pushing hard and don't loiter at the summit to take in the view I can make it in a bit under 3 hours but it's usually 2:15 to 2:30 which makes the out and back equivalent to a marathon training "long run".

It's the perfect anti-aging workout for both strength and endurance mixed with stunning views of the Wasatch Range. All that and just a few minutes from my house. I believe I may have my ashes scattered at the summit when I die.

PM: 6.25 mile eliptical, 1 mile row.

PM: 8.25 teadmill miles working up to 7 minute pace for about 15 minutes. Hard 1 mile row after.

PM: Easy 4 miles around the neighborhood.

PM: 4.5 mile walk, 1 mile swim.

12.25 miles on the treadmill. I did some pretty fast running up to 9 mph.

I had a dream last night where I was working at REI except this REI had a cafe like Barnes and Noble. I was walking past the cafe and a couple customers called me over and said "excuse me, but to you all put peanut butter in your espresso?" I told them that I didn't know because I didn't work in the cafe. Nonetheless, they asked me if they could try a sample of our espresso. I went to the back and got two small plastic cups and put a spoonfull of peanut butter in each one, nothing else, and brought it out to them. They each tried the sample and looked at each other and said " that's good, subtle hints of peanut butter" and said they'd take two.