Tag Team Murph

10 showed at The Bear.  Big welcome to FNG, Yo-Yo Ma (Charlie Doty).

Image result for Yo yo ma

  • Old school tricep stretches
  • Monkey Humpers x 10 IC
  • Gorilla Humpers x 10 IC
  • Circular Merkins x 10 IC
  • Groiners x 10 OYO

To the track for Murph:

A Murph is a mile run, 100 pull-ups, 200 push-ups, 300 squats, followed by another mile run.  A true Murph is done with a 20 lb vest and since we didn’t have those we added a couple tires along the track and a burpee station so that with each pass you had to flip the tires and complete five burpees.  We didn’t split the running but you had a partner to help you complete half of your reps.  Pull-ups were done on the goalposts.  Two parts humidity and one part pull-ups made this one pretty tough but everyone pushed it and finished without any problems.

Pretty gassed, so we took a very deliberate walk-mosey under the overhang for:

  • Oblique crunches x 40 IC
  • Freddie Mercurys x 20 IC
  • Up/Down Dog
  • Hip Flexor and Back Stretch
  • Dancing Bears x 20 IC
  • Fingertip Merkins x 10 IC
  • LBCs x 50 IC
  • Imperial Walkers x 20 IC

How the workout came to be known as a Murph-



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