• Post Type: Backblast
  • When: 01/04/2021
  • AO: The Sandlot
  • QIC: Defib
  • FNG's:
  • PAX: Dry Rub (R), Sargento, Whoppee(R), TimeFrame, JJ, Sausage, EZ Rider, Nutria, Dirt (R), Watts Up (R), Captain Stubing

12 HIM posted on the first Monday of the new year to challenge themselves to make the most of their New Year’s Resolution – Who was I to not grant their wishes.  One of my favorite workouts is The Murph because it works Cardio, upper body, core and lower body strength – a real complete workout.  As such YHC thought it would be a god idea to start the NY off with something that would wake up the entire body.  The traditional Murph is a 1 mile run 100 pull-ups 200 pushups and 300 squats followed by another 1 mile run all while wearing a weighted vest.  The workout is named after Navy Seal Lieutenant Michael P. Murphy who was awarded the Medal of Honor after giving the ultimate sacrifice in June 2005 fighting in Afghanistan.

To accomplish this in 45 minutes  the exercises were divided into 20 sets with dips substituting for pull-ups:

5 Dips, 10 Merkins and 15 Squats x 20 with a 0.1 mile run after each set to give us the total workout.  Everyone pushed themselves and I believe got their money’s worth today



Convergence at Folsom on Saturday at 7AM – all other AOs closed

Mortimer Relay – March 20th – A 6 man overnight 100 mile relay with 14000 feet of elevation from Hickory to Boone.  See me, Sargento or Roscoe for more details – sign up is now and space will be limited