SOFAWIB Preblast – Modified Murph

SOFAWIB Preblast – Modified Murph

SOFAWIB is getting a lot of hype. Near double digits last week. The momentum is exhausting. This is by far the hardest workout in F3 on Rea Rd. on Tuesday mornings. No, but seriously, it’s legit.

In honor of the BRR, we’ll be getting some miles in while we also combat the soccer arm epidemic that is currently sweeping the Queen City due to the incessant BRR prep going on.

The Thang 

Run out of OPE (Olde Prov. Elementary) and go left (opposite of HT parking lot). Run all the way to Randwicke Place/Rea Rd. (the street with cannons at the entrance) for time. .7 mi there, .7 mi back (notice the hill, #BRR).

When back at the OPE, do 1/2 of a Murph in whatever order you’d like at the playground out back:

50 pullups, 100 merkins, 150 situps (or is it squats?)

Run back to the cannons and back, for time.

Complete 2/2 of a Murph.

If you finish before 6AM/6:05AM-ish, start over. I think this will take 45 min. We’ll see.

We’ll get miles and get buff. Want to get faster? Run with faster people (@Kirk). Want to get stronger? Workout with stronger people (@IronMike)? #ISI

If you so choose, gather at the OPE for a 5:30 launch. Bring a A51/SOFAWIB FNG with you.