5k:
On a treadmill @ 10mph and .5% incline: 18:36
I couldn't maintain that pace outside but still a nice benchmark on the treadmill.
25 Subbed Muscle-Ups:
For me this is 25 rounds of 1 pull-up, 1 dip with 25% body wieght (40lb weight belt, 200lbs total), in 6:35. I had hoped to do all 50 but ran out time. I have started doing one weighted pull-up and one weighted dip per muscle-up instead of the typical 4pull-ups/4dips per muscle-up.
Weight Bench Mark:
158.0 lbs, 8.4% body fat.
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