Preview of the Murph Challenge

by | May 8, 2022 | Back Blasts

QIC: Chowdah
PAX POSTED: Seltzer, dba, MacBeth, Floppy, Cricket, Hitchhiker, Waterboy, Chowdah

Wake up multiple times a night due to the new 2.0 has made me appreciate the one early morning wake up for the gloom. Because YHC has been out it was determined for the 31st birthday, it would be good to preview what is to coming at the end of the month. PAX were instructed to bring their rucks and be prepared for a preview of The Murph Challenge. We were joined by FL’s state bird, the mosquito…

The Warm-Up:

  • SSH- 20 (IC)
  • Windmill- 10 (IC)
  • Asskickers- 20 (OYO)
  • Tempo Merkins- 10 (IC)

The Thang:

  • Portion of the Murphy- 30lb ruck wore
    • Cash in- 1/2 mile
    • 25 pull ups
    • 50merkins
    • 100 Squats
    • Cash out- 1/2 mile
  • Set of Bruce Lee’s before the cash out

Back to the field

  • Depth Charges (tempo jump squat with a knee tuck on the jump)
    • 10 (IC)
  • Elvis Lunges
    • Easier to explain in person; ask if you’re interested
    • 10 HW (OYO)
  • Over to one side of the field
    • 3 rounds
    • From dog park to kid park; sprint- each time
      • on the reverse do specific exercise; at the half way point switch as told
        • First round
          • Karaoke’s
        • Second round
          • ¬†High Knees then backwards run
        • Third round
          • Bear Crawl then crawl bears
  • 2 minutes remaining- BURN OUT
    • 5 Burpees
    • 10 Merkins
    • 20 Squats
    • Rise and repeat until time

 

MoleSkin:

  • 2.0 Work out next week (may 14th)
  • Trinity Cafe on the 15th, another time in June. Check Slack
  • 2nd F fishing trip; details via C.Z. and Cheesehead

 

COT:

  • Thankful for the gloom, the support of the PAX, the situations we live
  • Prayers for Waterboy’s mother-in-law during her travel back home
  • Prayers for Hitchhikers’ father
  • Prayers for those DR, unable to make it, have something to start but unable to let anyone else bare the weight