June 18, 2018 – Higgins
Q: Wilson
PAX: Goldstar, Tails
My expectations were pretty low this morning. We had recently started asking who was planning on attending the next morning workout. Alas, no one committed to coming Monday. I’m probably going to fly solo.
But, wait! What’s this? Another vehicle in the parking lot as I’m pulling in? It’s Gold Star, fresh from vacation. As we were catching up, with but two minutes to spare, another set of headlight turn into the park. Who else, but the ever present Tails (who missed the last two workouts, so almost ‘ever’ present).
Gold Star had not been with us my last Q on Saturday a week ago, so I thought it was a good opportunity to introduce him to Murph. Cloud Park (a.k.a., Higgins) in Huber Height has a pull up bar on the far end of the park which is about a third of a mile away. We moseyed about half way and made a brief warm-up of an even dozen SSH in cadence. Moseyed to the bar for the Thang: Murph, Interrupted.
A true Murph, named after Navy Seal Michael Murphy, is a one mile run, followed by 100 pull ups, 200 pushups, 300 squats, and finishing with another one mile run. We aren’t Navy Seals, so we counted the run to the bar as the first run. The exercises are then broken in to 10 sets of 10 pull ups, 20 push ups, and 30 squats, with modifications as needed (and I needed modifications). But we were on a tight schedule. Nobody goes to work without a shower and a shave (except Gold Star, I mean the shaving part. I’m sure he showers occasionally).
We did not make it through all ten sets, but Gold Star got the Gold Star having completed nine sets.
The workout is intense. So we sloy-sed back to the parking lot, concluding with our name-o-rama, Ball of Man (it’s a small ball with only three guy), and COT (Circle of Trust).
Expectations exceeded. Great start to the week.
F3 Dayton 