The Murph Hot Shots! Part Deux
All All MECA BackblastsMarch 28th, 2016
3 Hot Shots came out for the second time to run The Murph in F3 Boondocks. Significant improvements were made by all!
Warmup
Mosey to start.
- SSH x 10
- Windmill x10
- Forward Fold stretch series x 2.
The Thang
- 1 mile run
- 100 Pull Ups
- 200 Merkins
- 300 Air Squats
- 1 mile run
Mary
OYO until all the pax are finished. Then:
- LBC x30
- The Squirm x20
- Oblique Crunch x20
- Crunchy Frog x10
Moleskin
- Great effort by all. We all made significant improvements since last time (results below). Wonder if we’ll be able to improve further next month.
- For the pax who have never done the Murph, it is a great way to log a monthly check on the progress of your fitness journey. Give it a try next month.
Peace,
Deuce
| Date | 2/29/2016 | 3/28/2016 |
| Pax | Time | Time |
| Baby Face | 0:28:28 | 0:26:42 |
| Poncho | 0:34:36 | 0:30:32 |
| Deuce | 0:34:02 | 0:31:45 |