AO: POOLER
QiC: Balut
Date: 05/12/2025
Title: MURPH Hackjob
Number of HIMs: 7
Balut, Betty Crocker, Dorothy, Gilligan, Heifer, Periwinkle, Sweet -n -low
Number of FNGs: 0
Name of FNGs:
WarmOrama:
20 Side-Straddle Hops (IC)
Hamstring Stretches
400m Jog to the pull-up bars (serves as part of the workout warm-up and transition into The Thang)
Tha Thang:
Location: Pull-up Bars & 0.25mi Jog Loop
Objective: Complete as many full rounds as possible.
Goal: 5 Rounds. Each round includes:
– Pull-ups – 15 reps (Modify to 5 if needed)
– Push-ups – 25 reps (Modify to 15 if needed)
– Jump Squats – 35 reps (Modify to 25 if needed)
Jog Loop – 0.25 mile (~400m)
Return to pull-up bars and repeat.
Notes: This workout mirrors the structure of the Murph but scales reps and loop length for training intensity. Encourage PAX to pace themselves but maintain form. Pull-up modifications can include assisted pull-ups or body rows if bars are unavailable.
COT:
Prayers for periwinkles (WINKLE Area), Prayer for R-12 neighborhood and families affected by recent tragedy. Prayers for us all and our families.
