The Murph (and more)

The Murph (and more)

14 pax determined to take on The Murph this morning and emerged victorious.  For some, it was their first attempt at The Murph; for others, it was an opportunity to improve upon past performance or try something new; for all, it was a solid start to their weekend.

Per the preblast, this edition of The Murph was intended to be more of a training workout than a balls-to-the-wall set-a-PR edition (although pax were free to do so – it’s your workout).  The goal was to provide a “safe” setting for you to try The Murph for the 1st time, improve upon a previous performance, or attempt a new level.  As such, there were several options available to modify up or down to meet your individual needs.

Disclaimer

The Thang:

Divide into two groups based on your 1-mile pace.  (not your all-out best 1-mile time, but your typical pace for a 1-mile run (not a mosey))

• Group 1 – mile times of 10:00+/mile or anyone wearing a 20 lb weight vest
• Group 2 – mile times less than 10:00/mile

Opening Run:

• Group 1 – run to corner of Harris Teeter and back to the playground (1 mile round trip)
• Group 2 – run to the cannon (Randwick Rd)(opposite direction from HT) and back to the playground (~1.5 mile round trip)

First Set:

• 5 pullups (modifications include: supine; pullup & hold; pullup & slowly lower; 20 lb weight vest)
• 10 merkins (modifications include: incline; weighted)
• 15 squats (modifications include: shallowed or deeper depth; weighted)
• Complete 10 rounds (or AMRAP in 15 minutes)
  • After completing 10 rounds – KB work, while waiting on the six

Intermission:  ~5 minutes Active Recovery with Mary (pax choice)

• Protractor (led by Moon River)
• Flutter (Bulldog)
• Freddie Mercury (Pele)

Second Set:

• Repeato of 1st Set:  10 rounds of 5 pullups, 10 merkins, 15 squats
  • After completing 10 rounds – KB work, while waiting on the six (led by Bulldog)

Closing Run:

• Repeat your Opening Run – to Harris Teeter or Cannon depending on your Group

Done

COT

Announcements:

1. Ascent/Olympus – will be open next week (i.e. not at the Day Zero convergence)
2. Whetstone – more information and signups coming soon – background on the program here
3. Ascent/Olympus – Q schedule is being made for June-September.  Great AO for a Virgin Q, shared Q, or a veteran Q.  Your choice of bootcamp, kettlebell/gear, or a combination. Contact Pele to signup.

Naked Moleskine:

Great group this morning, in kind and number.  With the rain yesterday and overnight and forecast for this morning, YHC was uncertain how many hearty souls would venture out this morning.  Upon emerging from behind the school, where the extra credit KBs were being unloaded, he was glad to see so many assembling for the adventure – from relative newcomers to wily veterans.

T-claps to all for really pushing it during the workout.  The Murph is a full body, all-around beatdown, between the runs and the high reps of fundamental bodyweight exercises.  Not a lot of creativity (and, as mentioned in COT, not a big requirement for Q instructions once underway); just a lot of grinding out the reps.

Thanks, Bulldog, for leading early finishers with KB work.

YHC was so deep in his paincave, not a lot of mumblechatter was captured, so feel free to add your own below.

• A request for The Bangles was noted, but somehow, they are not included within YHC’s exhaustive library.  Culture Club was later offered as a quasi-substitute.
• Pullups seemed to be the biggest challenge for most pax, whether attempting them or modifying with supine pullups.  It seems, proper motivation is all that is lacking, at least for Moon River.  After several rounds of getting his shoes in the muck on the supines, he moved over to regular pullups instead.  Other supiners were similarly motivated to use good form on the supines in order to avoid the mud (and their M’s wrath).
• Speaking of form, YHC’s form was deteriorating as the sets drug on, as may have happened to others as well.  While I completed all the reps today, my goal for the future is to do so with better form.

Thanks for the opportunity to lead today, gentlemen.  It’s always an honor.

Aye.