Today our 3 Durham Monday AOs converged at the Devil’s Ridge AO. The site Qs consulted, and we decided to move the start time back to 0700 to allow a little bit of extra rest. 6 PAX woke up a bit earlier to get some pull-ups in and a seventh rucked Al Buehler. 24 PAX in total got out of the fartsack on the Labor Day holiday.

Warm-Up: All in Cadence

• SSH x25
• WMH x10
• Lunges x10
• Slow Merkins x10

The Thang:

We moseyed over to the bottom of Whitford Dr. YHC had the PAX gorilla crawl up the hill and to the blue emergency light. As PAX finished we picked up the six. Quadriceps were on fire, so YHC lead the PAX in a quad stretch to get some of that lactic acid out.

Quick jog over to the track where YHC explained the main part of the workout. YHC found a WOD that breaks down the traditional Murph workout, and allows the PAX to work with a partner. Here’s a breakdown of the Murph Demarcation:

• 800m run
• 50 burpees, 100 merkins, 150 squats
• 800m run
• 30 burpees, 60 merkins, 90 squats
• 800m run
• 20 burpees, 40 merkins, 60 squats
• 800 m run

PAX had to run the 800’s with their partner, and only one partner could complete reps at a time. As pairs finished up, they were instructed to go work with other pairs as they completed the WOD. Near the end, the Duke track team had come out to start getting ready for practice. We had to move off the track, but were allowed to use the outer lanes to complete the running.

We took a quick trip back to the parking lot. YHC lead the PAX in a set of box cutters to close out the workout.

COT:

• 3rd F opportunity on 9/21 at the Eagle AO. Beano will keep us informed.
• Happy Trees, Bitcoin, YHC, and some of our other PAX will be taking part in the Blue Ridge Relay this weekend
• The Bull on 10/26. Check Slack for more details as the date approaches.
• 9/11 Stair climb at Kenan Stadium. 0600 start time.

Crockett took us out, and reminded us to be praying for those in the path of Dorian.