10 showed at The Bear. Big welcome to FNG, Yo-Yo Ma (Charlie Doty).
- 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-
https://en.wikipedia.org/wiki/Michael_P._Murphy