The Bearded Murph


Pre-Blast

  • 20 at #ao-tues-fwd on a swampy Tuesday morning in…were we still in Cary?
  • Murph-like exercises were performed.

The Warmup

  • Pledge of Allegiance at the flag.
  • Run toward the circle, weave the pylons, weave the concrete balls, one lap around the circle of Backwards Run, Karaoke left, Karaoke right.
  • Circle up for: GM, WM, Calf Stretch, ‘Mericans, Plank Jacks, Mountain Climbers.

The Thang

  • Run toward the bridge. Stop half way for Prisoner Squats, ‘Mericans, and Remember-to-Count-with-the-Q Burpees.
  • At the bridge: Triple 7’s with Prisoner Squats on one side and ‘Mericans on the other. Perform 5 pull-ups each time you cross the bridge.
  • Finish with ten additional Pull-ups.
  • Run back to flag, stop on the way for more Prisoner Squats and ‘Mericans.
  • Weave the pylons to the crosswalk line.
  • AYG to the flag.
  • 20 Side Plank Star Crunches.

COT

  • Welcome FNG’s Bad Company and Garfunkel!

See also