- When: 06/02/16
- QIC: Joker
- Pax: Gold Digger, Hot Pursuit (RESPECT), Joker
- FNGs|Visiting Pax: Gold Digger (FNG-Steven Wiseman)
At T-4 YHC began to consider that a solo workout may be a possibility and began putting together an idea for a mini Murph. The Memorial Day Murph was YHC’s first and it kicked my butt, unacceptable. However at T-3, as I was rooting around in the car for a weighted shirt, Hot Pursuit and 2.0 pulled into view. As we gabbed a bit, YHC mentioned the backup workout he had cooked up and at the mention of Murph Hot Pursuits face split into a huge grin. He thought a Murphette would be a great workout, and so it was.
Warm-up
Motility rotations – Arms, Neck, Hips, and Knees
20 SSH IC
20 Imperial Walkers IC
Thang
Murphette – Run to the pull-up bars. Pull-ups to muscle failure. Merkins until you lose form. 25 Squats. Run a lap (1/2 mile track). Wash and repeat for 35ish minutes.
Mary –
Flutter Kicks – 10 slow & 10 Fast IC
Chillcut V-ups – 10 IC
LBC – 10 IC
Plank – 20 count
5 Burpees to finish things off
Prayers for those traveling and a safe summer for everyone.