We had a small but strong contingency for EC Murph training and got right to work at 0530. Kudos to y’all for changing the start time!

I had been told the BC crowd isn’t the most pro-running group of men, so I planned a workout intended to elevate the heart rate with little running. I’d be surprised if we covered a mile at together. I think the request for a 10 count was indicative of our accomplishing that goal. I quipped that I don’t do 10 counts, but I did treat the crew to a 10 count on the six holding the feet 6 inches off the ground. Be careful what you ask for… you just might get it! Seriously though, I didn’t think these men looked like they needed a 10 count.

Warm up
Flys, good morning, hillbillies, slow merkins, mountain climbers, slow squats, SSH

ME
Worked our way to the commons. 25 lunges, 25 squats, run to next cross street. Repeat 4x
We had some “active recovery” between including plank jacks, donkey kicks, and low plank holds.

12 min. AMRAP
50 high knees
20 diamond merkins
50 tuck jumps
20 side lunges
50 Freddie Mercury’s

Burpee medley back to start. At each cross street 10 burpees then running to next cross street. variations = standard, 180s, tuck jumps, 4×4

Mary
Hammers, fish out of water, flutters