Several PAX often mention that we don’t do enough “pulling”, so we set out to balance that out a bit today…

Warm-up:

• 20 SSH
• 10 arm circles
• 10 reverse
• 11 Willie Mays Hayes (still feeling a bit lopsided…)
• 10 Good Morning’s

Mosey to the Scroggs playground

The Thang:

The “Murph” is a workout often done on Memorial Day to commemorate fallen soldiers and was inspired by the favorite workout of a Navy Seal, Michael Murphy who died in Afghanistan.  His favorite workout was to run a mile followed by 100 pull-ups, 200 push-ups (i.e. merkins), and 300 squats followed by running another mile.  The pull-ups/merkins/squats are broken into sets in ratios of 1/2/3 (e.g. 10/20/30 reps) as you’d like.  Making use of the accoutrements offered at an elementary school playground, PAX were able to sub various sorts of inverted rows or other assisted pull-ups for the standard sort as needed.  With 25 minutes in front of us, the PAX started cranking out pull-ups/merkins/squats… Took a short “half-time” recovery jog around the school and then got back to work for the balance.

Mosey back to the green.

Jack Webbs with merkins and overhead claps in a 1:4 ratio.  Started with 1 merkin and climbed to 8.  With limbs sagging as we climbed to 20 overhead claps, YHC suggested air presses as a suitable alternative as needed.

Mary:

Back to the pavilion for a quick ring-of-fire with 5 merkins each.

COT:

Just like F3, many things are best kept simple so we can appreciate and spend time on what’s important: family/friends/health/etc.