September 6th, 2016 By Buffalo Bill

One man was not afraid to wake up early on Labor Day and face the gloom. He was however afraid to check his email and notice that there was a MECA Labor Day Convergence at White Lightning. Despite being the lone wolf, he decided the easiest way to ensure a thorough beatdown was to perform a workout that didn’t require much thought, yet still incorporate his kettle bell. And so the Mettle Murph was born…

WARMARAMA

• 20 side straddle hops
• 20 imperial storm troopers
• 20 cotton pickers

THE THANG

• 1 mile run
• 100 pull ups
• 200 chest press with kettle bell
• 300 squats (200 goblet squats with kettle bell + 100 air squats)
• 1 mile run

This was of course broken down into 10 sets of 10 pull ups, 20 chest press and 30 squats. Despite my best intentions, turns out that 300 goblet squats with a kettle bell (which was my original plan) would have rendered me unable to walk back to my car. So I modified half way through and changed to 20 goblet squats + 10 air squats. All in all is was a great beatdown and I learned my lesson on not reading my daily F3 emails.

Highlands