Pax (11): Sump Pump, Glenn Ross, Fridge, Fall Guy (R ), Tin Cup, Blueprint, Buschhh, Pope, PED, Pork Chop, Fergie (Q)
Weather: Chilly, mid 30s, but dry.
The work out:
Kept it simple and ran the Murph. I figured 45 minutes could be tight, so advertised this as a modified murph. May have underestimated our Monday crew a bit on that however. For those not familiar, the murph consists of: 1 – Run 1 mile; 2 – 100 Pull-ups, 200 merkins, 300 Squats; 3 – Run 1 mile.
After a quick COP for stretching and getting loose on a cold morning, we took off for our mile lap. No official time kept, but was a pretty quick pace. Set in at the playground for part 2, working in sets of 5 pull-ups, 10 merkins, and 15 squats. Repeat until 20, or time called (at 605). I think most were in the 18-20 completed sets range. Part 3 was modified down to a 1/2 mile lap (at quick pace). We closed with around 5 minutes of mary (lbcs, freddy mercury, gas pumps, box cutters).
In all, we moved through everything at a pretty good pace and not much modification was required (and frankly we probably had time to finish that last 1/2 mi).
COR, NOR and COT.
F3 Louisville 