Half a Murph

Weather 38 and clear


Crabby PO
Wapner QIC


Maestro (IM Jay-Z) lap
SSHs IC x20
Shoulder pretzels IC x15
Wall shoulder stretch
Abe Vigodas IC x10
Grass pickers IC x15
Willie Mays Hayes and runner stretches


Half Murph

Half mile run
50 pull-ups
100 merkins
150 squats
Half mile run

Wall sit
Dips x10 and incline merkins x10 3 cycles


Laney Lu x5
LBCs IC x20
Flutter kicks IC x20
Freddie Mercury IC x20
Hello Dolly IC x15



Travel, planting & health issues kept away all but two PAX. Escaped the fartsack to honor Lt. Michael Murphy and did our best to be half the man he was. Half a Murph is still really hard and then did some dips and incline merkins to wipe out arms completely. Get to the EH and let’s get some men out this week with warm days ahead!

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s