05/25/2020 - the-forge - The Murph
AO: The Forge
When: 05/25/2020
PAX:
Number of Pax: 9
Pax Names:
QT, Wheels, DakoToes, Rapid Fire, Swedish Ham, Spooner, Neo, Wall Ball, Drafty Kilt
Number of FNGS: 0
FNG Names: N/A
QIC: Drafty Kilt
Introduction
Memorial Day Murph!
Warm-O-Rama
Mosey around the fences in the lot and over to the big field.
SSH 10X IC
Weed Pickers 10X IC
Arm Circles Forward 10X IC
Arm Circles backward 10X IC
Overhead claps 10X IC
Seal claps 10X IC
Windmills 10X IC
The Thang
Modified Murph this AM. 2 miles running, 100 pull-ups, 200 merkins, 300 squats.
PAX will always run together. Other exercises are OYO. YHC set a timer for 5:45. Every time the timer went off, we would stop our sets and run a lap together. We did this 10 times. In between laps, PAX did exercises in sets of their choosing. Recommended set count was 5 pull-ups, 10 merkins, 15 squats twice between each lap.
PAX flew through the exercises and mostly finished together. We always started the next lap with at least 90 seconds left on the timer. Well done! Next time, we will try a 4 minute or 4:15 timer.
After round ten, the Murph was complete. It was suggested to finish with another lap. Wheels retrieved the Forge flag and the OG flag (launching on Thursday). QT and Swedish Ham, as the two site Q’s, led the last lap with flag in hand. It was a glorious site as the Sky Q gave us an incredible sunrise this morning. 0625. Finished the Murph in under 50 minutes!
Circle of Trust
YHC read the story of Michael Murphy and how he gave his life in service. Moment of silence to remember all of the men and women who have paid the ultimate price. Swedish Ham recognized his grandfather, who served in WWII in the Navy. Wall Ball reminded us of the doctors and nurses fighting a different kind of war right now. Prayers for military families and medical families. The Sky Q is good!
Naked Man Moleskin
Great job this morning. Way to push through. YHC was especially inspired by Rapid Fire, who informed the PAX that he made it to round 7 last time we did the Murph. He was still going strong on round 10 today.
That final lap was also inspiring. I am thankful for my band of brothers.
SYITG