The Not So SMURPH: Back Blast 2.16.19

This Saturday started off a little earlier than normal. With the Star Course closing in, several of us wanted to get some miles in prior to starting the day.

At 0400, I met up with Alexa at the O Posh, and we planned to meet up with others who were starting at North Posh. We started towards North and after about 3/4 of a mile, we met up with OJ, Chestnut, Kilo, Worm, Hot Wheels, Tony Malito, and possibly one other that I may be missing.

We headed up to Pope Lick Park to the Gas Station and returned back to Posh. Along the way we picked up Wham! and Vacuum to join in on the fun!

After a quick stop at the Gas Station I quickly realized that I left my phone behind, and had to sprint back about 1.5 miles to get it and return to the group.

After a quick stroll around the Egg Lawn, Alexa and I called it so we could get ready for the WO. We ended up with just under 10 miles.

At 0700, we had three other join us for the WO. Ladybird, Bob Ross, and Mr. Kotter were ready to go at the start of the day.

PAX: Alexa, LadyBird (R), Bob Ross, Mr. Kotter, and McAfee (QIC)

Since the Holidays I have had a weighted vest that I have been using, but I have yet to try it out with one of my favorite workouts. So I decided to get a few others to join me in the fun.


Kendra Newmans


10 Copperhead Squats IC

10 Copperhead Merkins IC

Downward Dog with Calf Stretches


Well we didn’t get any snow so my plan was somewhat interrupted, but we do with it anyway. Here comes the MURPH.

1 Mile Run (well about 0.85 around the Egg Lawn to the splashground)

20 Rounds (1:15 minutes)

  • 5 Pull -ups
  • 10 Merkins
  • 15 Squats

Followed by another 1 mile run (again back around the Egg Lawn and back to the Flag)


We did a couple Mary exercises to end it: (10 Count IC)

  • Flutter Kicks
  • Gas Pumps
  • LBCs
  • Box Cutters

We ended with COR, NOR, Announcements and Intentions.

All in all a great way to start the day! Special shout out to Alexa for enduring it all with me!




Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: