Given the holiday and the plethora of convergences on this Memorial Day 2017, the Pax who showed up at the Eagle were unsure if they would be by themselves, but 5 pax came out and we did a “Murph” at the Eagle – In honor of all the fallen service men and women, but particularly in tribute to United States Navy SEAL / Lieutenant Michael Patrick “Murph” Murphy, who was awarded the U.S. military”s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan, where he gave the ultimate sacrifice on June 28, 2005. His favorite workout was:
1-mile run
100 pull-ups
200 push-ups
300 squats
1-mile run
with a 20 lb weighted vest. We didn”t have vests, but let”s set a goal of doing that next year.
Warm up –
SSH IC x 20
Imperial Walker IC x 20
Arm Circl (forward, then backward) IC x 10
Mountain Climber IC x 20
The Thang:
Mosey to the track.
Run 1 mile
Break the 100 pull ups, 200 merkins, 300 squats into more digestible 20 sets of 5 pull ups, 10 merkins, 15 squats
Run 1 mile
COT
Moleskin
Lots of 2nd and 3r F events in June – Family Day at Casa De Pink on 6/3; Special Ops gathering on 6/9-10; Dad”s Day on 6/17 at TBL.
The 5 Pax spent 5 minutes cleaning up the playground area of bottles and garbage.
Take some time to reflect and show gratitude to those who have sacrificed their lives for your freedom and quality of life
Aye