April Showers bring May flowers so the saying goes. But it also brings the annual running of the Murph Challenge on Memorial Day. I decided today would be a good day to ramp up training in preparation. 7 PAX were in attendance and pushed the envelope.
Warm-up
SSH * 25 IC (with spinning Q)
25 Burpees OYO
25 Dips OYO
The Work
Murph Prep Part I
Run from Pull-up station to bottom of Fury Road and Back
50 Pullups
100 Merkins
150 Squats
Run from Pull-up station to bottom of Fury Road and Back
Extra Work while folks were finishing up
50 Flutters
25 calf raises
50 Russian Twists
Block Session
10 Thrusters
20 Block Merkins
30 Lunge Steps with Block in Rifle Carry position
40 Bent Rows
50 Block Curls
40 Calf Raises
30 OH Presses
20 Goblet Squats
10 Thrusters
Murph Prep Part II
10 Pullups
20 Merkins
30 Squats
10 Pullups
20 Merkins
30 Squats
50 Big Boi Situps to finish things off
COT/BOM
- Great work guys.
- The Lunge Steps with Block in Rifle Carry position were fun.
- Somehow I forgot to include Bonnie Blairs today. Shame on me.
- Music was 90s mix.
- I told the PAX when we started the Murph Prep Part I section that we should have about 30 mins left when we were done. I got a few laughs and remarks, but in all seriousness, we wrapped up with just about 25 mins left which gave us the time needed to really take it to the next level. We also could have mailed it in after one round of work in the Murph Prep Part II session but we pushed the clock and were able to get in two rounds. Solid work.
- Sugar completed with a weighted vest. Way to push yourself.
- Speaking of pushing yourself, I know I harp on this a lot, but if you are not pushing yourself, trying to get better, and getting the most out of the work by utilizing proper form, you are leaving a lot out there. Folks will pass you by. I’ve always told myself that I don’t get up at 4:30 in the morning to half ass it. I hope you do the same.
- Quality second F at Starbucks following the work with Meatloaf giving us an education session on health insurance.