Tuesday November 13, 2018 – Gilchrist Backblast
“Murph Machine 2.0: Bleed American”
QIC: Wiseguy
PAX: Rico Suave, Iron Horse, Mensa, Crab Legs, Evel Knievel, Hawkeye
The Thang:
Goal: Every PAX completes an entire Murph by 6:15 am.
2 mile run
100 pull-ups
200 push-ups
300 squats
Rules:
– Unlike the last Murph Machine version, every excess rep will be 100% counted unless you have a modifier below.
– If you wore a weight vest or ruck 20# or greater, your reps count double (2x).
– Everyone (but the Star Course finishers) selected a card. A card was called out at random and the unlucky individual has his reps count half as much. It is up to the remainder of the PAX to make up for the reps that he may not be able to obtain.
– At Gilchrist, every lap around the bus ramp and Timberlane Rd sidewalk is about 0.5 miles (to where I put the American flags).
– If the half-mile lap is not completed by 6:15 am, it will be deemed a no-rep. (i.e. Do not start the lap at 6:13 am, because if time is called and you are in the middle of the run, that lap does not count.)
– Evel Knievel was the unlucky cardholder whose reps counted half as much.
– However, since I sensed that we were going to make the time hack fairly easily, I arbitrarily added Rico Suave’s reps to count half as much as well.
– Mensa was the only PAX to do the workout with a ruck.
Scores (run, pull-ups, push-ups, squats)
Wiseguy – 2 mi, 116, 230, 300
Rico Suave – 2 mi, 120, 240, 360 (adjusted: 1 mi, 60, 120, 180)
Iron Horse – 2.5 mi, 140, 280, 330
Mensa – 2 mi, 100, 150, 225 (adjusted: 4 mi, 200, 300, 450)
Crab Legs – 2 mi, 100, 250, 310
Evel Knievel – 2 mi, 100, 250, 350 (adjusted: 1 mi, 50, 125, 175)
Hawkeye – 2.5 mi, 130, 230, 340
Total score: 15 mi, 796, 1535, 2085
Target score: 14 mi, 700, 1400, 2100
Debrief:
– On the previous Murph Machine, the target amount of miles was missed. This time the target amount of squats was missed.
– Of course, had I not designated Rico Suave as the other designated handicap, we would have made the time hack without difficulty. What fun would that be? Everyone looked way too comfortable doing the Murph.
– When I run this workout, I am not the one who is leading. I just fade into the background and try to let things play out.
– My approach to achieving the time hack would be to designate people to focus the extra reps on two particular exercises after completing the entire Murph and work to the strengths of that person as much as possible. This needs to be figured out in advance.
– In this particular iteration, I would have had to person with the ruck focus on doing short sets of all three body weight exercises (no extra running).
– Like in Star Course, your success is dependent on how you plan your route.
COT:
This is my 20th Q. I wanted an extra dose of freedom in it.
This workout is a continuation of our veteran’s appreciation. We had four American flags set up at the playground where the half-mile marker lies.
I will be posting a bonus article about my unique experience with the Star Course including lessons learned. I hope you enjoy this read.
More Hurricane Michael relief efforts to take place this weekend. Refer to the Facebook event pages and the emails that are being distributed. There are plenty of areas who still need our help.
As a group, we need to learn how to do math better. That might be the next workout: how to be a better Asian.
Prayer (Wiseguy)
Pledge
