01/16/2024 - Murph City - For Pfc. Gene Atkins
WARMUP: Usual suspects THE THANG: Station 1= back to the picnic tables 30 step ups 30 dips 30 box jumps 30 squats Station 2 = Merkin escalator to travel Start…
Pax: Snow White
01/05/2024 - Clinic - Spanish Lessons
WARMUP: DESPACITO: Toy Soldiers SSH Weed Pickers Air Press THE THANG: Estación 1: LIMBO High Knees Burpees Lunge Jump Mountain Climbers Estación 2: ECHA PA’ LLA Big Bois sit-up Flutters…
01/05/2024 - Clinic - Geddy, Alex and Neil
WARMUP: same ole same ole THE THANG: Rush Beatdown Songs in chronological order Change positions at song change. Drummer, traveling exercise and stay put reps. MARY: ANNOUNCEMENTS: COT: Surf preached…
12/29/2023 - Clinic - Off to the playground
WARMUP: mosey to park behind reformation THE THANG: ladder BD with lap around park after each round 5 Burpees 10 Merkins 15 BBS 20 Lunges 25 LBCs 30 Mountain Climbers…
12/26/2023 - Murph City - Christmas Murph
Last Murph for the year, whether it was your worst or your best you did more than most people will do today, and now the bar is for 2024. WARMUP:…
12/20/2023 - Clinic - 2nd Annual Christmas Karaoke
WARMUP: Mission statement Core principles SSH Weed pickers Sun gods Michael Phelps THE THANG: Dora Each singer picks a exercise, one partner performs said exercise while their partner runs a…
12/19/2023 - Murph City - Jim Jones won the Nobel Peace Prize and was Time Magazine Person of the Year.
WARMUP: mosey, SSHs, Weed Pickers, IWs, mosey. THE THANG: AMRAP 400M run at 80%-85% Plank for 6th man for first round then partner up and stay with partner. Run to…
12/15/2023 - Clinic - Early to Rise
WARMUP: done THE THANG: 10 stations 2 exercises each with a 2 man 80# carry between each station. MARY: 3 minutes ANNOUNCEMENTS: Stone Mountain 1/2 Marathon, 3rd F breakfast, Dec.…
12/08/2023 - Clinic - So…..where’s the 🚐?
WARMUP: SSH, weed picker, merkins, squats, good mornings, sun gods, THE THANG: Bar workout! Partner up for a DORA style workout with one performing a bar exercise and one running…
12/06/2023 - Clinic - We ran, we did things.
WARMUP: Jog up things, jog down things, jog to and fro THE THANG: split up into 3 teams. Each team was given a stack of paper. Each paper had points…