10/15/2024 - Murph City - Nuss Bus
WARMUP: Mozy to far pavilion n thangs THE THANG: 10minutes of 3 exercises. Dips, step ups, and SSH. Change when you want to but must be doing one of the…
AO: Murph City
Murph BD on Tuesdays
10/08/2024 - Murph City - Training day
WARMUP: 1/4 mile mosey n stuff THE THANG: Super 11’s: 11 pull ups 11 big bois and so on down to 8 and 8 then run a brisk mile. Continue…
10/01/2024 - Murph City - Edward Clyde “Ted” Benfold
WARMUP: * .25 mile run (past Tennis Facility) * Grab coupon (rock) * Rifle Carry to Playground THE THANG: 10 Pull-ups 20 Curl & Press 30 Lunges 40 Merkins 50…
09/24/2024 - Murph City - Progress week or wake up call
We call it progress week when we do full Murph once a month but sometimes it feels like a wake up call for me. THE THANG: Murph ANNOUNCEMENTS: 10,000 miles…
09/03/2024 - Murph City - Something about dirt and fertility and its Stinky Pete’s fault.
WARMUP: Mozy down the road and did things….. THE THANG: Starting at one light pole.. first pax ran to the next light pole and back while remaining pax did squats.…
08/27/2024 - Murph City - The few but mighty
Diapers , wipes n pull ups WARMUP: run or pull ups THE THANG: Murph or pull ups. 170 pull ups for YHC ANNOUNCEMENTS: welcome Grimace new baby to the world.…
08/13/2024 - Murph City - Lunge Walks, and Bear Crawls, and Hills…Oh My
WARMUP: Stuff THE THANG: 1. Bear Crawl Parking Lot Routine Did a bunch of bear crawls to travel and some exercises at the top and bottom 2. 5 pull ups…
08/06/2024 - Murph City - Hanging around
WARMUP: Slight mozy and warmup things THE THANG: quick 1/4 mozy and then down to the playground where each PAX found a pull up spot. Everyone started hanging, first person…
07/30/2024 - Murph City - Murph day baby!
Not gonna call it progress today… more like a wake up call. WARMUP: no better way than a brisk mile THE THANG: the remainder of a Murph…. ANNOUNCEMENTS: Deadpool $6…
07/23/2024 - Murph City - Is he fueled by the power of god or talent? Maybe both
WARMUP: short jog, SSH, merkins, shoulder taps, Carolina dry docks. THE THANG: 2 mile run- under 10 min pace then. 40-30-20 deficit squats unbroken, deficit merkins unbroken, pull ups from…