Northeast Tennessee

Murph Prep Combos

Northeast Tennessee Arrowhead (Indian Trail) Johnson City

It was pleasant morning, a bit wet but no worms. 8 PAX got out of bed to put in some work.



  • Seal claps IC x10
  • SSH IC x20
  • Inchworms OYO x5
  • Imperial walkers IC x20
  • Hillbilly walkers IC x10
  • Abe Vigoda IC x10
  • Through the tunnel IC x10
  • Sumo squat x10 count

Mosey to the playground

Combo #1

  • Pullups/Squats
    • Start reps at 4/16, go up by 1/4 (5/20, 6/24, 7/28, 8/32, etc) until time was called (or until YHC got through 8/32)

Mosey to mailbox

Combo #2

  • Sprint/merkins
    • Sprint the straight part of the bottom hill.  Do 20 merkins at the turn, circle back down the hill.  Rinse and repeat (most PAX did 80-120 merkins)


Combo #3

  • Alternating plank and superman ladder.  Counted in cadence to sort of keep timing
    • Plank ICx5, immediately into Superman ICx5
      • Then ICx10 each
        • Then ICx15 each

Combo #4 (aka a triple, aka the American Fluttercrunch)

  • American hammers IC x10, immediately into Flutterkicks IC x10, immediately into LBCs IC x10

Combo #5

  • Freddie Mercuries ICx10, immediately into Heels to Heaven x10

I did my first pullup the other day, thanks to F3 and shedding about 10 pounds.  It was a big deal for me.  I made other comments normalizing the idea of being the last pax done if your form is good.  Make use of these mornings as you are the primary recipient of the benefits.
Lord Jester decree, it shall now be called the American Fluttercrunch

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