9 PAX gathered in the gloom to take their DRP. This morning was the start of some conditioning for the Memorial Day Murph. The PAX will have some work to do on pull-ups to be ready.
- 10 burpees OYO
- big arm circles x 15 IC
- SSH x 12 IC
- Michael Phelps x 10 IC
The Thang- Partner Murph
YHC split the group to separate ‘runners’ and ‘non-runners’ and had them pair up, while YHC went solo. As a team must complete 1 mile run, 100 pull-ups, 200 merkins, 300 squats, 1 mile run. The library/playground loop was designated as 1/4 mile. You could tackle the exercises with any method, but had to start with a run. The PAX blew threw the challenge quicker than expected, but pull-ups continue to be an overall weakness, with much kipping and assistance needed to get to 100. We will get better together.
As the teams finished the partner Murph they were rewarded with a round of Captain Thors 1-10 big boy situps; 4-40 American hammers
COT/BOM- prayers for #WalkerStrong; Feud and his family; OTC and his coming life decisions
- If other Qs want to train the PAX for the Murph I would suggest another round of partner work, but move up to 125 pull-ups, 250 merkins, and 375 squats to get everyone closer to the individual goal. Would also give PAX the opportunity to choose to go solo from the start with only 1 mile total to get done in time.
- DOLLY is at 0600 Sat. Alexandria Oaks Park- fast runners, slow runners, and maybe some strength training available. Remember to be good neighbors and keep it quiet on the street at 0600