AO: POOLER
QiC: Betty Crocker
Date: 05/19/2025
Title: The Speed Murph
Number of HIMs: 10
Balut, Betty Crocker, Brady Bunch, Dorothy, Gilligan, Gumbo, Honker, Periwinkle, Snuggie, Sweet -n -low
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Plank, disclaimer, left arm up, right arm up, review of F3 5 Core Principles
Motivators from 7
Michael Phelps
Most to the backlot
Tha Thang:
Murph EMOM style.
3 pullups, run ~150 ft to the trash can (the rec has taken away all the cones and barrels 🤬 … And that trash can smelled ripe)
At the can do 6 Merkins and 9 squats. Run back 150 ft to the pull up bars.
Rinse and repeat EMOM 34 minutes. If you got through it all, you'd be at 102 pullups, 204 Merkins, and 306 squats plus just shy of 2 miles.
At least 2 got all the way through.
YHC got through 87-174-261 reps. That 1 minute pace was fast.
COT:
Count, Names, AAR, Announcements, Pledge, Prayer
AAR: Good format, don't let form suffer in the back half of the workout just to try and meet the time hack. "Fatigue makes cowards of us all." – General Patton
Announcements:
Murph Monday at 0600.
Speed 4 Need race June 7, see #speed4need channel for details
Prayers:
Pregnancies in the group
Infections and injuries
YHC has the Q at the Underground this week and at the Colosseum on Friday. I'm up again at the OG on 6/16 and 6/27. #4thCorePrinciple