07/15/2020 - The Outpost - Mod Super Murph
AO: The Outpost
When: 07/15/2020
PAX:
Number of Pax: 9
Pax Names: Bartles & Jaymes, Crab Legs, Crop Duster, Dilly Dilly, Motown, Rhinestone, Section 8, Sweet Gherkins, Twilight,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Sweet Gherkins
Introduction
9 strong: Rhinestone, Crab Legs, Crop Duster, Motown, Bartles and Jaymes, Section 8, Twilight, Dilly Dilly(AOQ), Sweet Gherkins(Q).
Disclaimer Given – Professional? Nope. Injuries? Not aware. Modify? If needed. Push it? Absolutely.
The Scene: About 68 degrees, no wind, beautiful sunrise in the background.
Warm-O-Rama
SSH x 25 IC
Good Mornings x10 IC
Annies x 16 IC
The Thang
Thang:
50 pull-ups, run to far playground, 50 pull-ups, run back.
100 merkins, run to far playground, 100 merkins, run back.
100 squats, run to far playground, 100 squats, run back, 100 squats, run to far playground and back.
**due to time, just finished with as many squats as possible at close playground.
3MoM:
Dead bugs x20 IC
LBC x 20 IC
1 minute plank rotations
Circle of Trust
Saw a quote from the late Anthony Bourdain earlier this week which kind of stuck with me.
“I understand there’s a guy inside me who wants to lay in bed, smoke weed all day, and watch cartoons and old movies. My whole life is a series of stratagems to avoid, and outwit, that guy.”
It’s fun to be the first guy, but we don’t accomplish much by doing that. We aren’t there for our families and friends if we are the first guy, and we just let our lives pass us by. It takes purpose and intentionality to outwit that guy, and every day we wake up and meet in the gloom together we’ve at least done one thing to avoid that guy.
Prayers for all the F3Naperville PAX and all other AO’s around the Midwest meeting in the gloom right now. All of our guys struggling with health issues for themselves or their families. Let us all be strong for ourselves and our loved ones, and work through whatever is heavy on our minds and hearts.
Naked Man Moleskin
I’ve seen some guys on twitter do a ‘super-murph’ which I’d like to do someday, maybe on a saturday q as it takes longer. It is 1 mile run followed by all the pull-ups, 1 mile run then all the merkins, 1 mile run then all the squats, and 1 mile run. I wanted to do a modified version of that, and we came close to getting it all done.
At the school I teach at my principal is probably 4 inches shorter than me and 60 pounds lighter. She does cross-fit with her husband, and recently shared with our staff that they do the Murph every year on memorial day…with a vest on. That was all the challenge I needed. Done Murph several times, but today was the first with a vest. Not too bad, and I think my non-vest Murph days are over.