A robust crowd of 12 showed up at Fury today to “push the limits”.  I’ll be honest, Refugee’s Q last Thursday at Fury was so good that it pissed me off.  I like to bring the pain, especially to Fury, and his workout raised the bar.  So I had to draw something up that was just as nasty.  I also enjoyed the utilization of the tires, so I incorporated those into my Q.  Finally, I continue to want to prepare the PAX for the Murph challenge, so we incorporated a half hour of “Murph Prep”.  It went like this:

Murph Prep

Run from parking area to bottom of Fury road and back to pull-up station:

7 rounds:

10 pull-ups

20 merkins

30 squats

Run to bottom of Fury Rd and back.

21-15-9

21 burpee block jump overs (complete burpee by jumping over coupon)

21 Thrusters

21 Lunge Walk steps with coupon in Rifle Carry position

15 burpee block jump overs (complete burpee by jumping over coupon)

15 Thrusters

15 Lunge Walk steps with coupon in Rifle Carry position

9 burpee block jump overs (complete burpee by jumping over coupon)

9 Thrusters

9 Lunge Walk steps with coupon in Rifle Carry position

Partner Work

Partner up with person who finishes 21-15-9 work closest to you:

5 Partner Tire Flips (OYO if using the smaller tire)

25 Big Boi Sit-ups per partner

Rinse and Repeat a few times until next team is formed.

Cool Down

20 Dips

20 Bonnie Blairs

20 Merkins

COT/BOM

• Great crowd today and excellent work.
• Thanks to Crash for bringing his phone for the tunes.  I left my speaker at home bc of the rain.  It wasn’t raining at Fury.  Go figure.
• A lot of guys completing work in weighted vests.  Solid work.
• Let’s keep those numbers up across F3 Greenwood.