Murph Mania!

Thursday, May 16, 2019 – Gilchrist

“Murph Mania”

QIC: Wiseguy, Iron Horse

PAX: Pebbles, Slowhand

Lord’s Prayer @ 0525

Iron Horse Murph:

4 sets

• 1/2 mile run
• 10 pull-ups, 20 push-ups, 30 squats
• 8 pull-ups, 16 push-ups, 24 squats
• 7 pull-ups, 14 push-ups, 21 squats

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Wiseguy Murph:

AMRAP (until 0615)

• 1/4 mile run
• 5 pull-ups
• 10 push-ups
• 15 squats

Debrief:

• We had some initial technical difficulties with the flag that we got a late start to the Murph.  I would have gotten a full 12 sets had that not happened, but I got stopped at the 12th 1/4 mile run.
• We had Iron Horse doing his version with a ruck on the exercises.  The dynamic duo of Slowhand and Pebbles skipping squats.  The work got done in some way shape or form
• The way I had originally planned this was to use the first set to warm-up and do a form check.  I see many incomplete push-ups and squat reps that you might as well not have done any reps at all and you would get the same result.
• Proper squat: https://www.youtube.com/watch?v=nEQQle9-0NA
  • Keep your shoulders back and look forwards
  • Get low.  Knees and hips at about 90 degrees.  Butt lower than that if flexible enough.
• Proper push-up: https://www.youtube.com/watch?v=Zi6c09DRGxk&t=164s
  • Elbows should be all the way in a lock position before performing the next rep.
  • On the down, elbows at 90 degrees.
  • Push-ups should be a difficult exercise.  If you cannot go all the way up and all the way down, then do them on your knees until you can.  I do them when I am not feeling good, more often than most people think.

COT:

• Think about who you want sitting in the front row of your funeral and keep those individuals close to you.
• Live life to the fullest
• Pebbles will be spending some needed vacation time with the Mrs. on a cruise.  With vacations sometimes, you get overly worked up about trying to plan as many as activities as possible.  Sometimes, it just best to keep it simple and let things play out as they may.
• Slowhand will be heading to Panama City and manage a know-it-all client.  We all know those kinds of people… Quit looking at me…
• Multiple losses and illnesses have plagued Iron Horse‘s loved ones recently, but there is hope that there will be a silver lining throughout all of this.  Live life to the fullest because you never really know when your time is up.

Update on Qs:

• Friday Meadows – Guns n’ Roses
• Friday Southwood – Rocks (Birthday Q)
• Monday Chiles – OPEN
• Monday Leon – Wiseguy
• Tuesday Gilchrist – OPEN/Iron Horse***
• Wednesday Chiles – OPEN
• Wednesday Winthrop – Jugs
• Thursday Gilchrist – OPEN/Iron Horse***

*** If you want to do something different on Tuesdays and Thursdays, other than the Murph, you can call a second Q for that day.  Particularly, if anyone wants more mobility work, please let me know.  I’d be happy to run a concurrent session with the Murph.

Prayer (Wiseguy)

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