05/26/2022 Tobacco Road – Memorial Day MURPH Prep Work

May 27, 2022

WHEN: 05/26/2022
QIC: Scapula
PAX: Cosmo, CherryBaked, Looney, WeedNFeed, Awesome Baby, Hutz, Fiddlestix, Frizzle, Nails, Scapula, and FNG Etsy
ME HEADCOUNT: 11

Warmup
SSH 20x
Imperial Walkers 10x
Michael Phelps 10x

The Murph is a grind of a workout.
1 mile run, 100 pull-ups, 200 push-ups, 300 squats, 1 mile run, all with a 20 pound weight vest.
Even for the most fit, doing this strictly as prescribed is a difficult task.
Many of us will attempt to do some variation of this WOD Monday on Memorial Day to celebrate the life and sacrifice of Lt Michael P. Murphy.
Today’s workout was designed to incorporate the core movements of the WOD, PULLING, PUSHING, and LEGWORK. Instead of pull ups, push-ups, squats, these core movements were performed with a variety of different exercises that each had a different emphasis. PAX we’re encouraged to partition the workout into manageable sets incorporating an exercise from each core movement.
Instead of bookending the workout with a mile run, a timer was set and every five minutes we ran a lap around the peanut, approximately 1/4 of a mile.

100 PULLS
33 Sandbag rows
33 Med ball slams
33 Ammo can rows

200 PUSHES
50 HR merkins
50 wide grip
50 Diamond
50 dry docks

300 LEGS
100 Step ups
100Reverse lunges
100 Lunges

At some point Nails attempted to chase a deer that had been watching us from across the parking lot.

The presence of an FNG was an easy excuse to skip Mary! A friend of CherryBaked and Thirtay, who many of us met at Cherry‘s rager of a Super Bowl party made it out after many months of pressure. Prior work experience at fitness world had him primed for this work out. After much deliberation, the PAXs decided on the F3 name of ‘Etsy’, as he works in online retail sales.

COT
F3 Baseball Challenge OPENING DAY is nearly here!
Romper Room is a go this Saturday!
Be the good those around you need!