The MURPH:
- 1 Mile Run
- 100 Pullups
- 200 Pushups
- 300 Squats
- 1 Mile Run
In memory of Lt. Michael P. Murphy (United States Navy SEAL)
Day: June 29, 2015
Thanks for the 14 PAX that came out Saturday and threw those logs around like a bunch of savages. The only thing that would have made the day better is if Dr. Feelgood had gotten his phone to work, and some rain, of course.
Start with the Pledge, of course.
Warmup
Formation run up Garrison through church parking lot to Sherwood Middle School. WU done to 4 count cadence.
- Bend and Reach x10
- Rear Lunge x10
- Hi Jumper x10
- Windmill x8
- Forward Lunge x8
- Rower x10
- Dive Bombers x10
- Overhead Arm Clap x2
Thang #1
Partner up then 3 rounds of 1 lap, max Merkins and max body weight rows or pull ups. PAX run together then while one’s pushing the other’s pulling, then switch exercises = 1 round.
Thang #2 (Log PT +/- 200lb each)
- Squat x10 4 count
- Overhead press x10 4 count
- Thrusters x10
- Back extensions x15
- Bench press x20
Extra Credit (Ring of fire version 2.0)
1st man sounds off and every body does 1 rep (Merkins), 2nd man, 2 reps, third man, you guessed 3 reps and so on.
Mosey back for COT and Name-O-Rama.
Moleskin
Is anybody interested in training for a go ruck event ( goruck.com ) or doing our own? We could add Monday or Friday to the rotation and start rucking once a week. Any questions or interest email Woody at joem42@hotmail.com and we can work something up.
-Woody
Warm Up
20 – Imperial Walkers
20 – Side Straddle Hops
15 – Merkins
15 – Prayer Squats
Take a lap.
Crazy Eight
- 20 Merkins then run along the goal line.
- 20 Freddy Mercury (total of 40) then run to the 50.
- 20 Carolina Dry Docks then run to other side of 50
- 20 Flutter Kicks (total of 40) then run to goal line opposite goal line.
- 20 Prison Cell Merkins
Plank till everyone is finished.
Once everyone is done, repeat to other side of field.
Take a lap
Stadium Stairs
- Lunge Up then 20 Mountain Climbers (total of 40)
- Run Down then 10 Decline Merkins
- Lunge Up then 20 Side Straddle Hops
- Run Down then 10 Dips
Repeat the above to get back to starting point.
Those that could still mosey mosied. The rest crawled like slugs to the COT. I quit at this point and took it to the car!!