The Murph, Lifting and Running.
Teddy, Purple Haze, Frazier, Bugeater, Semi Gloss, Jamboree
Mosey around the track for a warm up
20X – SSH – CAD
15X – Imperial Walker – CAD
The Murph – 1 mile run, 100 pull ups, 200 push ups, 300 Squats 1 mile run
Partner work – Rock lifting
Round 1 – One partner runs while the other partner does curls – 200 collectively
Round 2 – One partner runs while the other partner does chest press – 150 collectively
Circle up and everyone get a rock
Round 1 – 20 cad – YHC can’t remember Rotate rocks
Round 2 – 15 cad – Bent over rows – Rotate rocks
Round 3 – 15 cad – Skull Crushers –
Round 4 – 20 cad – Russian twist with the rocks – Back to the original rock
Round 5 – Curl – Cad – till failure – 30 ish
Mary – Dolly – 25 – LBC’s 25
Apologies for the delay in sending. YHC was feeling under the weather on Sunday partly due to football and brown water. #pimpinainteasy.
As I approached the AO at 6:55 and didn’t see anyone with the exception of three cars I figured the cold has pushed some of the pax to sleep OR possibly to Thunderoad. #tistheseason. Haze and Frazier had come early to get in their 12 miler before the workout. I can only assume that their fear was my workout wasn’t going to be strong enough for them. Jamboree also came early and added a few miles to his day as well. Strong work.
Earlier this week YHC and Haze were talking about the workout and I decided to do the Murph as I have not done it yet and wanted to see what it was all about. I now realize why I haven’t done it. There was a LOT of MUMBLE chatter about the workout and several comments about how a few people should have gone to the rock instead. Anyways we were off. I was by far the slowest one out there so the rest of the Pax were already through have of their exercises before I got back. Teddy and Frazier along with Haze, Bug and Jamboree were running their second mile when I had to call mine early because I didn’t want anyone sitting around. Also I was beat.
We started the lifting circuit and more semi-refusniks were speaking up. The lifting became too much for some. Once we got to the circle of rocks and begin the rotation I felt that we needed to get some arm work in. I always like to rotate on the rocks to give everyone a chance to use a heavy one. The curls till failure was a favorite of mine, Jamboree and Bugeater kept it alive. Great work to everyone.
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