Northeast Tennessee

Countdown to the Murph Prep

Northeast Tennessee Johnson City Arrowhead (Indian Trail)

Weather: 60 and 90% chance of rain, which dropped to prior 30% prior to the Q because God loves F3!!


15 PAX descended on Arrowhead for another Murph prep Q.


COP – Rudy





Jog to the playground

TTT – 10 IC

Merkins – 10 IC

LBAC – 10 IC

LBAC Reverse – 10 IC


The Thang

Split into 2 groups with Group 1 starting with merkins and Group 2 pull-ups

Each PAX was asked to pick the number of merkins and pull-ups that could be completed in 60 seconds each. PAX were asked to stick with that number throughout the workout

Groups would complete their merkins or pull-ups in 60 seconds, run to the end of the parking lot, and then switch. Each round was completed twice by each group before moving on.

Round 1 – Standard merkins and wide pull-ups

Round 2 – Military merkins and chin-ups

Round 3 – Wide merkins and close-grip pull-ups

Round 4 – Staggered merkins and vaulter pull-ups


Roughly 2.25 miles and a boatload of merkins and pull-ups for the PAX






Welcome to FNG “Quack” – Dr Clay Runnels – ER physician and executive with MSHA. Father of 5 and very active in the community. PAX were torn between ballet or duck hunting for the best aspects to choose a name. Ultimately landing on “Quack” for the ducks hunting (specifically missing a duck at less than 5 yrds) and being a doctor

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