12/30 Brave Backblast-Finally

12/30 Brave Backblast-Finally

10 PAX pushed, pulled, and sprinted toward the end of 2016 strong with a modified Murph. Because this was The Brave, we added some mileage to get to the required 4+ miles.
THE THANG:
Disclaimer was given and a quick warmup of 15 SSH to get the blood flowing.
1 quick mile up Ben Nevis.
Mosey along side streets to the Hidden Park at end of Dove Hunt Lane.
“The Murph”
100 x Pull ups
200 x Merkins
300 x Squats
OYO, broken up into any combination you like (YHC started with 10/20/30, switched to 5/10/15)
Time called at 5:50am.
Mosey to Bullring
1 mile (2 laps) around bullring, then Mosey back for COT.
All-in mileage about 4.25miles
Moleskine:
Not a lot of Production value to this workout, just a real grind from beginning to the end.
In retrospect a warm-up mosey would probably be a good idea as opposed to starting the first mile hot out of the Parking lot and up Ben Nevis. Fantastic work by Tuck, Ringer, General, and One-Niner, who finished the full menu of Murph exercises while the rest of us called it at the 5:50 stop. Either way, that is a lot of work with very little rest in-between. One comment was “I liked your signs, but your workout sucks!” Not sure how to take it but let’s call that a success. One clear takeaway is that YHC needs work on pullups in 2017.

No backblast of this workout would be complete without mention of the man who invented it.  Navy Lieutenant Michael P Murphy was a Navy Seal Officer who was posthumously awarded the Congressional Medal of Honor for his actions in the War in Afghanistan (portrayed in the Book “Lone Survivor”).  I’ve read that he called this workout “Body Armor” and it is sometimes done wearing a weight vest.  “Our Debt to the Heroic Men and Valiant Women in the service of our country can never be repaid.  They have earned our undying gratitude.” -Harry Truman

I am continually impressed with the effort and encouragement from the group in the 6 months I’ve been a part of F3. Thanks for letting me lead. SYITG
Announcements:
Joe Davis Run 1/7/2017