And the Q smokes himself…

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.