The Murph (1 mile run, 100 pull-ups, 200 merkins, 300 squats, 1 mile run) is always a challenge.  There are ways to game it and to strategize, but it can’t be cheated.  YHC decided to turn it inside out to challenge the PAX this morning.

Warm-o-Rama

SSH x 20

2min stretch as needed while YHC decribes the pattern of the workout.  Mosey to pull-up racks.

The Thang

25 x (2 pull-ups, 4 merkins, 6 squats).  Beano taught YHC this partitioning.

2 mile run!

2 x (1 pull-up, 2 merkins, 3 squats …. 5 pull-ups, 10 merkins, 15 squats …. 1 pull-up, 2 merkins, 3 squats).  Maraschino taught YHC this partitioning.

Recovery:  Walking overhead clap/backwards mosey to parking lot.

Jacks, all in cadence, in honor of Dean Wormer, who gave YHC this ridiculous name:

Plank Jacks x 20

Smurf Jacks x 20

Seal Jacks x 20

Mary

Flutter kicks x 20

Balki:  American Hammer x 20

TPS Reports:  Australian snow angels x 20

Wile E:  ABC’s

Dean Wormer:  Merkin x 5 ring of fire

Bump Draft:  Burpees x 10

Food Lion:  J-Lo’s x 20

Diamond merkins x 10

COT 

Esse quam videri.