Tag Archives: Sport

life, Sport

Optimize Your Murph Challenge Experience with This Tracker

The Murph Challenge isn’t a workout.
It’s a systems failure conducted at heart-rate redline.

If you’ve ever tried to remember whether you’re on rep 183 or 193 of squats while your lungs are filing a formal complaint, you already know: human memory is not a reliable datastore under load.

So I built a Murph tracker that does exactly one job well—count reps—while I focus on the important things, like not dying.

🎖️ What is Murph (and why people keep doing it)

The Murph Challenge is performed on Memorial Day to honor Lt. Michael P. Murphy, a Navy SEAL killed in Afghanistan in 2005.

It was his favorite workout. Originally named “Body Armor”, which feels accurate in the same way “production incident” feels accurate.

The canonical version:

  • 1 mile run
  • 100 pull-ups
  • 200 push-ups
  • 300 squats
  • 1 mile run

Optional difficulty modifier: wear a 20 lb vest and rethink your life choices.

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Chrome, JavaScript, webdev

Building a Real-Time Pull-Up Tracker: How I Taught The Browser to Count Our Pain

It started as a simple idea my son brought up: Can we make a web app that counts our pull-ups during our pull-up games?

Turns out, teaching a machine to recognize human suffering is both hilarious and complicated.
What began as a “let’s make a quick pull-ups app” spiraled into an intense journey through computer vision, browser quirks, and a few accidental infinite loops that made our laptop sound like a jet engine.

The “Simple” Goal

I wanted to automatically count pull-ups using a web camera.

Easy, right?

Just detect a human, see when they go up and down, and count.

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life

Endurance and Insights: My 2024 in Books and Sports

Since 2013, I’ve made it a tradition (2022, 2020, 2019, 2018, 2017, 2016, 2015, 2014, 2013) to reflect on the books I’ve read and the sports events I’ve trained for and competed in.

2024 was no exception, offering a mix of endurance and discovery through the pages of captivating stories and on the trails of challenging courses. From thought-provoking novels that broadened my horizons to intense training sessions that pushed my limits, this year added another meaningful chapter to this ongoing journey.

Here’s a look back at the highlights that made 2024.

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life, Sport

Fueling for Health and Peak Athletic Performance

As an experienced endurance athlete who has competed in running races, cycling centuries, triathlons, and multiple Ironman events, I know firsthand how crucial proper fueling is for health and performance.

Over the years, I’ve learned that tracking my calories, macronutrients like protein, and energy expenditure through training is essential for supporting my active life and avoiding injuries. 

Here are my top tips for athletes looking to maximize their fueling for overall wellness and athletic success.

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good food, life, Sport

Fueling Strategies for Endurance Activities: What to Eat on a Long Ride/Run?

Participating in endurance activities like long rides or runs requires careful attention to fueling strategies. 

It’s no secret that Ironman’s 4th element (and some will say the most important one) is the fueling plan and execution. Proper nutrition can significantly impact performance, endurance, and recovery. Let’s explore the importance of fueling during endurance activities and discuss effective dietary choices to optimize your performance. Whether you’re a cyclist, runner, or triathlete, understanding what to eat on a long ride/run will help you maintain energy levels, delay fatigue, and achieve better results. Btw, you should track it (here is an app I built in the past) so you can manage it.

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life, Sport

Embracing the Underdog Mindset: Unleashing Drive, Grit, Scrappiness, and Independence

Being an underdog can often feel like an impossible challenge in a world dominated by giants, where success seems reserved for the privileged few. However, contrary to popular belief, being an underdog is not a disadvantage (in some cases) but a powerful mindset fueled by drive, grit, scrappiness, and independence.
The idea to look at it from the strength perspective came to me, after reading Gladwell’s excellent book “David and Goliath.” 
The book uses individual case studies and comparisons to provide a wide range of examples where perceived major disadvantages, in fact, are the keys to the underdog Davids’s triumph against Goliath-like opponents.

This unique perspective is similar to the “Day 1” philosophy embraced by Jeff Bezos, which empowers individuals and organizations to defy the odds, break barriers, and achieve extraordinary results. 

In this post, we will explore the qualities of the underdog mindset and discover how it can be harnessed to unleash one’s true potential.

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life

Unlocking the Secrets of Longevity: How VO2 Max can Predict Your Lifespan

VO2 max, which measures the maximum amount of oxygen a person can consume during exercise, strongly predicts cardiovascular health and overall fitness. It is measured in milliliters of oxygen consumed per kilogram of body weight per minute (mL/kg/min). Studies have also suggested that VO2 max may be a valuable predictor of longevity, as higher fitness levels have been linked to lower mortality risk.

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life

Outlive: The Science and Art of Longevity – Book Review

“Outlive: The Science and Art of Longevity” is a book by Peter Attia and Bill Gifford that came out a few weeks ago. It is a comprehensive guide to living a long(er) and healthy life. It combines the latest scientific research with practical advice and strategies for improving your health and expanding your lifespan.

After seeing this quote:

“One of the most important books you’ll ever read.” – Steven Levitt

I decided there was no other option but to read it.

The book explores the latest scientific research on longevity and practical tips and strategies for improving and extending lifespan. What I really liked was the balanced approach to the process.
Peter discusses the different angles you must take to improve the overall result. It’s not just about drags or supplements but also your: food, sleep, brain, and smile.

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life, Sport

How To Run Your Next Trail Mararthon

Trail running marathons are a true test of endurance and determination and require careful preparation and planning to ensure a successful race day. 

I’ve been running marathons and ultra-marathons for the past 25 years. Along the way, I’ve had the opportunity to learn from some of the best trail runners in the world and gather insights. 

In this blog post, I’ll share some things that work for me – It will (hopefully) help you prepare for your next trial run.

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life, Sport

16 Hour Fasting – Tips And Hacks

Fasting is a popular dieting technique involving abstaining from food for a specific time. 16-hour fasting is a form of intermittent fasting, where you fast for 16 hours and eat during the remaining 8 hours.
This type of fasting has become increasingly popular in recent years, as it can help with weight loss and improve overall health. 

I’ve been doing it for the past ~20 years as it felt natural to skip breakfast and stick with coffee. 
Btw, the information in this blog post is for educational purposes only. It is not intended to replace professional medical advice.
If you have any questions or concerns about your health, please consult with a doctor.
OK?

Here are some tips to help you get started:

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