8 faithful Red Friday PAX showed up this morning to tackle what is probably the most popular Hero WOD across the planet, The Murph. I like to spring it on the PAX at Red Friday from time to time as it accomplishes a few things:
- It has some running
- Usually takes about 45 mins
- No need to fool around with coupons
- Pull-ups
Once again, YHC came in on two wheels (the Epicenter is so far from my house), cranked up the music and we hit the pavement.
It went like this:
Murph
1 mile run
100 Pullups
200 Pushups
300 Air Squats
1 mile run
**in order to avoid a log jam on the pull up bars and to ensure a timely finish, I required the PAX to partition the work into 10 rounds of 10 pullups, 20 pushups and 30 squats**
Results
UJ – 33:49
Duggar – 37:01
Quickie – 42:52
Ben Gay – 43:09
Baby Blu – 43:26
Sour – 46:36
Tootsie – 46:38
Great times guys.
COT/BOM
- Was thinking Pusher might show so had the 80s glam rock playing. He didn’t show.
- The PAX agreed the we all have a different take on the Winger song “seventeen” now that we are Fathers.
- March Madness challenge seems to have energized F3 Greenwood. Will the momentum be sustained? Is there a Cinderella? Maybe Polly, Bean and Papercut will be that 16 seed that finally wins. Probably not, but hey, we can dream right?