Pulled out an oldie but goodie in honor of the Lone Survivor although we only did half a “Murph” and then added some other fun stuff on the back end of the workout which was tough because even a half Murph is brutal if done correctly. A full Murph is a mile run plus 10 sets of pull-ups, merkins, and squats (reps of 10, 20, 30) followed by another mile run. Our legendary “Form Policeman” a/k/a Haggis set the example for all to follow as usual…
Warmup: SSH X 20, Mountain Climber X 20, Imperial Walker X 20, LBC X 20. Mosey to fitness trail below the pond:
The “Mini Murph”: 5 sets of pull-ups, merkins, and squats (10, 20, 30 reps, respectively). Between each set, ran a lap around the pond for 4 laps total (approximately 1/3 mile).
Mosey to knee wall where we spent 20 minutes doing various exercises including incline merkins (2 sets X 15), extreme decline merkins (1 set x 15), dips (3 sets x 20), and multiple abs at 20 cadence reps each (LBC, heels to heaven, bicycle, dolly, flutter, on the wall knee-ups). Mixed in merkins between abs: diamonds X 10, wide X 10, man-maker merkins x 10. Finished with 10 man-maker burpees. Mosey to steps for 5 sets of bunny-hops up the steps.
Mosey back to the Vine for a Merkin Challenge: In a circle, we all did merkins until the Q called time. We then executed 8 burpees which was the difference between the most merkins executed (M. Tussauds @ 43reps) and the next highest (Frehleys @ 35 reps).