Murph Time in TN…Are you ready?

3 studly studs showed up, knowing the annual running of the Murph is upon us, to get better and prepare for the beatdown.

DISCLAIMER

PRAYER

COP

Quick warm up.  SSH x 20 IC, slow squats x 10, slow merkins x 10, LBAC’s forward IC x 14, reverse  IC x 14.  Mosey to the pullup bars to start the fun.

THE THANG

The traditional Murph is 1 mile run, 100 pullups/200 pushups/300 squats, 1 mile run.  A ~0.28 mile run was used, and the core of the Murph workout was broken up.  Complete 5 rounds of  5 pullups/10 pushups/15 squats then run the 0.28 mile out and back.  5 more rounds, run, etc. until all of the movements were complete.  This wouldn’t quite get you to 2 miles of running, but close enough, and the movements are usually what taxes folks anyway.

Ran out of time before completing it, but it was great practice.

MARY

No time today…ran the thang all the way to 6:15am.

CIRCLE OF TRUST

PRAYER

MOLESKIN

Where you at Underground1?!?!?!  It’s a solid location for an AO.  Get out there and post!

ANNOUNCEMENTS

Murph coming up, Monday 5/29.  Two flights; 6am and 7am.  Be there, or have FOMO!