Preamble

Most of you have heard of The Murph. And many of you have had the pleasure of one of Coco’s EMOM (Every Minute On the Minute) workouts.  Today’s workout was a bit of a mash-up of those two workouts.  YHC had no idea if it would work well, but I wanted to try something different and knew the men would be supportive.

Warm-Up

• Frankensteins
• Overhead/Seal Clap Combo
• 5 x Burpee, 10 x Merkin, & 15 x Squat
• Pax Choice

The Thang

As a group, we departed the AO and ran at a pace slightly above fellowship pace.  Every Minute On the Minute, we would stop and perform a series of exercises: 5 x Burpees (alas, no pull-up bars), 10 x Merkins, and 15 x Squats.  We continued this sequence, EMOM, as we ran around the ‘hood.  Of course, we had to work in an AYG sprint up Hamburger Hill, too.  We got through around a dozen stops.

Mary

We continued the Murph Mash-Up/EMOM theme into Mary:

• Flutterkicks, then 5 Burpees
• Hammers, then 10 Merkins
• Boat/Canoe, then 15 Squats

Announcements

• The Bull (Durham CSAUP) is tomorrow! Be at Eno Park NLT 0630.

COT/BOM

Thank you for the opportunity to lead today and, more importantly, your support.  Combining things together can often yield great outcomes (peanut butter & jelly, cheese on a burger, and bourbon with, well, just about everything).  I hope today’s mash-up satisfied your curiosity.

Moleskin

Congrats to RG3 for knocking out his Pathfinder 12-miler last night.

Q: What do you get when you combine Murph and Coco?

A: Badasses, bow ties, and burpees.

Q: What do you get when you cross a pit bull with a dachshund?

A: A wiener pit – something small in stature with an overdose of cantankerousness

Happy Friday the 13th!