Warmarama

Mosey, SSHs, IPs, WeedPickers, WindMills, Mosey, Copperhead Merkins.

The Thang 1

Run up the hill, 5 burpees, run down the hill, 5 squats.  Repeat 3 X

The Thang 2

The Murph Pyramid

Set 1: 1 Pullup, 2 Merkin, 3 Squats, run 400m

Set 2: 2 Pull-ups 2, 4 Merkins, 6 Squats, run 400m

Set 3: 3 Pull-ups, 6 Merkins, 9 Squats, run 400m.  Keep going up the pyramid increasing pullups by 1 and Merkins X2 and Squats X3.

We completed 10 rounds and over 2 miles.  Had to modify the running distance to ensure we completed. Got in 55 negative pllups, 110 merkins and 165 squats.

COT

Introduced the Murph Board or the Honor Never Dies board.  The Q adds the name, rank, branch of service, KIA and age every week to the board until it’s full (52 weeks).  Started with Lt. Michael Murphy, Navy, KIA on June 28, 2005 at age 29.  Maj. Adriana Vordebrugen, Air Force, KIA on Dec 21, 2015 at age 36.