F3 Greenwood

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.