The Moderate Murph

The Moderate Murph

9 pax gathered for another session of iron sharpening, and today, the whetstone was The Moderate Murph.  Here’s how it played out:

The Thang

COP

• Side Straddle Hop
• Imperial Walker
• Prying Squat
• Low Slow Squat
• Kettlebell Swings & Planks

The Moderate Murph

• 1/2 mile jog around the playground, ball field, & school
• 5 minutes of “Cindy”
  • 5 pullups (or supine rows)
  • 10 merkins
  • 15 squats
• Repeat 1/2 mi jog & 5 min of Cindy

Mary – 5 min intermission (recovery)

• Old school situps
• Cumberland County Viaduct (L & R)
• Protactor
• Little Baby Crunches
• Flutter

2 more rounds of 1/2 mi jog & 5 min of Cindy

Mary – part 2

• Old school situps
• Mason Twist
• Rosalita
• Little baby crunches

Mosey back to the starting lot

Done

COT

Naked Moleskine:

Well, it was time today for the quarterly installment of “Cindy”, our 20 minute benchmark at Ascent, consisting of a rinsing & repeating of 5 pullups, 10 merkins, & 15 squats.  However, with a soggy A.O., YHC was faced with what to do for the remainder of the hour that wouldn’t leave us muddy and in the doghouse.  Cindy is, of course, close to The Murph, so that had potential, but Ascent is a moderate workout.  Hmm…well…you can do almost anything for 5 minutes, so YHC split the runs and the work into 5 minute segments, inserted Mary halfway through for recovery, and the weinke was done.

The beauty of a timed segment workout is that pax of all abilities can moderate or push themselves as needed.  Everyone pushed pretty hard today – not a lot of mumblechatter as we ground it out.  It took awhile afterward for YHC to fully recover, and I’m expecting to feel it tomorrow.  Assuming this will be a common experience.

Great having some former regulars back out amongst us again, for several weeks now.

Thanks as always for the opportunity to lead.  (and, the door is always open for new Q’s at Ascent – let me know!)

Aye.