14 Pax braved the conditions (An Ideal 65 degrees) for a beatdown with absolutely no traveling (except for Heisenberg)… no cardio (unless you count the mosey from the parking lot to the playground). YHC had one goal in mind and that was to work the upper body in an attempt to transform the “Puny Pax” (Q included) into “Swole Beastmode Pax”! The “Valley” part of the workout came from one of the deadliest prisons in Mexico in Juarez City.
WARM UP
* 20 SSH’s – IC
* 10 Michael Phelps – IC
* 10 Burpees – OYO
* 10 180 Burpees – OYO
* 10 360 Burpees – OYO
* 10 LBAC FWD & BKWD
Shredda Chedda (The goal is to complete this circuit as fast as you can)
* 10 Muscle Ups (or Pull-ups or 5 Muscle Ups & 5 Pull-ups… Sadly none of the Pax were swole enough to muster the muscle up. We need to work on the technique!)
* 20 Diamond Merkins
* 20 Inverted Pull-ups
* 20 Squats
* 20 Close grip Pull-Ups
* 10 Dips Up Top (Above the Monkey Bars – If you Can’t get Up to the top, dip on Bench or other playground equipment)
* 20 Diamond Merkins
* 20 Squats
* 10 Wide Grip Muscle Ups
* Rinse & Repeat (2 Sets Total)
Juarez Valley Strong – MERKINS! (The goal is to complete this circuit as fast as you can)
This circuit consists of 20 sets. Feel Free to change up your Merkins (Wide, Diamond, Regular, Military, Archer, etc…). The rep scheme looks like this:
* Set 1: 20 Merkins, walk 5 steps
* Set 2: 1 Merkin, walk 5 steps
* Set 3: 19 Merkins, walk 5 steps
* Set 4: 2 Merkins, walk 5 steps
* Set 5: 18 Merkins, walk 5 steps
* Set 6: 3 Merkins, walk 5 steps
* Set 7: 17 Merkins, walk 5 steps
* Set 8: 4 Merkins, walk 5 steps
* Set 9: 16 Merkins, walk 5 steps
* Set 10: 5 Merkins, walk 5 steps
* Set 11: 15 Merkins, walk 5 steps
* Set 12: 6 Merkins, walk 5 steps
* Set 13: 14 Merkins, walk 5 steps
* Set 14: 7 Merkins, walk 5 steps
* Set 15: 13 Merkins, walk 5 steps
* Set 16: 8 Merkins, walk 5 steps
* Set 17: 12 Merkins, walk 5 steps
* Set 18: 9 Merkins, walk 5 steps
* Set 19: 11 Merkins, walk 5 steps
* Set 20: 10 Merkins, walk 5 steps
* Set 21: 10 Merkins, walk 5 steps
* Set 22: 9 Merkins, walk 5 steps
* Set 23: 11 Merkins, walk 5 steps
* Set 24: 8 Merkins, walk 5 steps
* Set 25: 12 Merkins, walk 5 steps
* Set 26-40: Continued until 400 were complete or time expired
So on the odd sets, you’re starting from 20 reps, going down a rep every odd set, and on the even sets, you’re starting from 1 rep and going up a rep every even set. When it’s all said and done, the pax did a _____ ton of Merkins. The goal is to complete this circuit as fast as you can.
Here’s a link to a few other good body weight workouts: Are you MANLY ENOUGH?
COT: Prayers of healing for Pax in need and for our family and friends. Ultimate Mud Run Challenge coming up on the 19th!
QUOTE: Teddy Roosevelt “There has never yet been a man in our history who led a life of ease whose name is worth remembering.”
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