Fifteen men gathered around 3 shovel flags, disclaimer, and let’s mosey to the track. Two laps and hit the outdoor gym. As we grow and build up to a full Murph, we modified. After the two laps, begin the pull-ups, merkins and squats. Four sets of 5 pull-ups, 10 merkins …
We were fortunate it started to rain harder as 16 men gathered around the SF and one, Abacus, was running the track. (I’m missing one name. Let me know who and I’ll update this BB) DISCLAIMER and let’s mosey. There was a lot of disappointment we weren’t doing Spartacus, but the pax …
DISCLAIMER, let’s mosey… COP: -SSH x 20 IC -IW x 20 IC -Mt Climbers x 20 IC -Arm Circles x 20 IC (10 ea. dir.) Grab a rock, medium, one you won’t drop on your head…Let’s mosey to the shelter (cuz it has benches). With a timer: 1 min exercise …
DISCLAIMER and let’s mosey….due to a couple pax on limited duty (including YHC), we modified the Murph and limited the running. It also helped the pax work on pullups. Mosey to Baby Foundry, OYO (On Your Own) four sets of 5 pullups, 10 merkins, 15 squats, then run around the …
DISCLAIMER, let’s mosey… COP: -IW x 30 IC -Mt Climbers x 30 IC -Arm Circles x 30 IC (15 ea. dir.) Grab a rock and let’s mosey to the shelter: 1. Bulgarian Split Lunge (30 sec/ea leg) 2. Shoulder Press 3. Goblet Squat 4. T-pushup 5. Alternating Step-up w/rock 6. …
A few brave souls showed up at the Foundry for a Murph. A few more showed up because they didn’t look at the schedule and know it was a Murph Day. 😉 Explained a Murph, Disclaimer and let’s mosey: -run 1 mile to the Foundry -100 pull-ups -200 merkins -300 …
DISCLAIMER, let’s mosey… COP: -SSH x 30 IC -Mt Climbers x 20 IC -Arm Circles x 30 IC (15 ea. dir.) -J-Lo’s x 20 IC Grab a rock, medium, one you won’t drop on your head…and let’s head to the shelter for the benches. 1. Bulgarian Split Lunge (30 sec/ea …
DISCLAIMER…let’s warmup: -SSH x 30 IC -IW x 30 IC -Mt Climbers x 20 IC -Arm Cicles x 30 IC (15 ea dir) -LSS x 20 IC -J-Lo’s (fka Pickle Pounders) x 20 IC Grab your rock and mosey to the field and form a line: -Shoulder Press w/rock x …
Three brave souls displayed intestinal fortitude by showing up to take on another Murph. Dictionary.com’s definition of Courage: the quality of mind or spirit that enables a person to face difficulty, danger, pain, etc., without fear; bravery. My definition: when faced with difficulty, danger, pain, etc… is overcoming that fear, …
DISCLAIMER, let’s mosey…Grab a rock, medium, one you won’t drop on your head…Let’s mosey to the shelter (cuz it has benches and a lovely aroma). COP: -SSH x 30 IC -Mt Climbers x 30 IC -Arm Circles x 30 IC (15 ea. dir.) -J-Lo’s x 30 IC Bulgarian Split Lunge (30 …
