12 Pax, with a couple newcomers – Tclapps Rhonda and Lazy Boy! Ventured out into the gloom to participate in the strength building that is the “Murph” workout. Switched it up again this week ( as expected) with no pull-ups, but the Pax soon learned that there are other ways to bring pain hanging from a bar!

On this amazing morning I will remind the group that this 45 minutes of suffering is a privilege that has been bought and paid for by those that defend our freedoms everyday around the globe! Those like the real “Murph” , Michael P Murphy Lt. Commander – Seal Team 1 who gave his life in the Hindu Kush region of Afghanistan during Operation Redwing in 2005 at the age of 29…..It was a choice to be there , one that he made knowing the potential consequences and yet he made the selfless choice anyways- That my friends is courage and strength personified!

Lets keep pushing hard to say thank you for our ability to gather and workout in a free country…..Here is what we accomplished today:

Warmarama- Mosey to the fitness center for – 7 Sets with a total of two miles of running between 7sets.

Thang:

  1. 30 second straight arm hang, 20 push-ups, 30 Squats, 30 sec B2W’s, 20 LSF IC
  2. 30 second straight arm hang, 20 push-ups, 30 Squats, 30 sec B2W’s, American Hammer 20 IC
  3. 30 second straight arm hang, 20 push-ups, 30 Squats, 30 sec B2W’s, LBC 30 IC
  4. 30 second Flexed Arm Hang, 20 push-ups, 30 Squats, 30 sec B2W’s, 20 Side Planche Dips / side.
  5. 30 second Flexed Arm Hang, 20 push-ups, 30 Squats, 30 sec B2W’s, 25 Marge / Homer SC
  6. 30 second Flexed Arm Hang, 20 push-ups, 30 Squats, 30 sec B2W’s, 20 Super Man Splits IC
  7. 20 Scapula Raises, 20 push-ups, 30 Squats, 30 sec B2W’s, 40 Parnter Sit-ups each.
  8. 10 pull-ups, 20 push-ups, 30 Squats, 30 sec B2W’s, 30 WW2 sit-ups
  9. 10 pull-ups, 20 push-ups, 30 Squats, 30 sec B2W’s, LSF X 20 IC
  10. 10 pull-ups, 20 push-ups, 30 Squats, 30 sec B2W’s, American Hammer X 20 IC

COT- Sir Purrrrrrrrrrrrrrrrrr – Tclapps Brother Purr!

Happy St. Patrick’s Day to all Natville Brothers, Top of the morning to you and the rest of the day to you all…..

Aye – Wicked

 

 

PAX: Wicked

QIC: 03/17/2016