Wuerffel was looking for a Q Sub, and YHC hadn’t Q’d Rameses (such a great site) in some time.  So YHC jumped on it and wanted to do a mini-murph – the favored workout of Navy Lieutenant Michael Murphy, a heroic soldier who was killed in action in Afghanistan in  2005.  The true Murph consists of

1 mile run

100 pull ups

200 push ups

300 squats

1 mile run

with a weighted vest or backpack.

YHC didn’t think we would be able to get this done in a 45 minute time frame (#lifegoals), but wanted to try to get close.

When I rolled up to the Rameses Q at 5:35 – Kitten had just returned from a solo #LonePine Triple…after returning from one of his amazing abroad trips to Australia….Inspring!

We had 9 Pax as we counted off and Easy Rider rolled in just as we completed the warm up (Missed opportunity for penalty burpess – #QFail) to make it an even ten.

Warm up

SSH IC x 15

Mountain Climbers IC x 15

Willie Mays Hayes IC x 20

Cotton Pickers IC x 10

The Thang

Mosey to the pullup bars and break up into three groups and rotate through three cycles of the following –

One Group does Merkins

One Group Does Squats

One Group Does 10 pull ups (only 5 pull ups on the last set).

We then moseyed to the “back entrance” to Laurel Hill, broke up into two groups and Indian Runned down the hill.  We had a strong crew today and the pace was pretty quick.

Once we arrived at the bottom of the hill, we did two cycles of 25 IC Squats and 25 single count merkins.

We then high tailed it back up the hill via Indian Run…through the back entrance of the OEC to the Pull up bars and repeated the first effort –

One Group does Merkins

One Group Does Squats

One Group Does 10 pull ups (only 5 pull ups on the last set).

We then had just enough time to head to the bottom of Tar Heel Warrior Mountain and all out sprinted to the Top of the parking lot.

Mary

LBC IC x 20

Freddie Mercury IC x 20

American Hammer IC x 20

Flutter Kicks IC x 20

Ski Abs IC x 20

Heels to Heaven IC x 20

My back of the napkin math yields

1.5 miles

50 pull ups

200 merkins

250 squats

COT

Site Q Subprime suggested we add in birthplace into the Name-o-rama which was cool and fun to learn where the Pax each were born.  Also a shout out to Kitten for getting after it after his big trip to Australia and Subprime for coming out so soon after his Spartan Beast (?)

Thanks for pushing me and each other today!

Aye!