YHC has been toying with some variations on the Murph. A humid 60 degree morning seemed like a good time to share it with the PAX. 9 men at 9 stations was going to be perfect, and YHC would have gotten away with it if Nickelback hadn’t meddled with it. His late arrival caused quite an uproar. 16 penalty burpees transitioned our Warm to our Thang.

Warm

Inch Worm x 8
Squat Drama Heels x 10
LBAC x 30
Air Press x 10
16 Burpees

The Thang

Mosey to Cates Creek,
Divide into 3 stations with 3 PAX,
Each station consisted of a pulling exercise, a pushing exercise, and a leg…

Station 1: pull up x 4, merkin x 8, squats x 12
Station 2: chin up x 4, Pike Press x 8, Heel step downs x 12
Station 3: rows x 4, dip x 8, Bonnie Blair x 12

After all PAX complete all three stations, mosey to traffic circle, mosey back

Rinse and repeat for 4 rounds

To put us over the top, PAX selected a pulling exercise x 5, a pushing x 10, then came back together to finish our last 15 leg reps together

Mosey back to flag for
Homer to Marge x 56
Sea Turtles x 45
30 Cadence Count LBCs

COT
Toys for Tots coming up
Dinghy’s M last round of job interviews
Lifting up Busch League’s fam health