18 PAX gathered to finish the week strong.
Started with a mosey around the bus loop and circled up for WOR.
SSH x20
Butt-Kickers x10
High Knees x10
BAC x10
RBAC x10
Head to the playground for the thang.
I recycled (ripped off) the Memorial Day convergence Q from PA and Floppy, which was a Murph.
The standard Murph workout is named in honor of LT. Michael P. Murphy, who was KIA in Afghanistan in 2005. The Murph was one of his favorite workouts, which he completed wearing a 20lb vest.
Standard Murph is:
1 mile run
100 pull-ups
200 merkins
300 squats
1 mile run
But for our version, we divided up into teams of 4, where one person runs a lap around the school from the playground down to the bus loop and back, and the other 3 are doing AMRAP of the 3 exercises until the runner returns. A new runner begins the next lap and remaining PAX cycle through the exercises. Since this was a team version of the Murph, each team is trying to complete a combined number of reps of
400 pull-ups
800 merkins
1200 squats
I don’t know that any team actually finished, and we certainly didn’t have time to run a full 2 miles, but Big Bang indicated 1.4 miles or so logged on his watch.
Head back to parking lot for Mary.
Flutter Kicks x40
Tempo Merks x10 – because I can
30 sec low plank
Good day. Simple workout but effective. Big Stick mentioned several times how “creative” it was. (sarcasm font)
Ludwig