Modified Murph : Ruck-Training

Pax gathered in the Gloom of the morning … still dark, still kinda cold, but forecast to be a strong day!

Conditions : Upper 30’s

Pax : Listed

WU

• SSH – IC
• Back Twist – IC
• Fellowship Jog

Thang : Modified Murph

• 1 Mile Ruck to Longfellow PG
• Rucks off, goal to hit 100 PullUps, 200 Merkins, 300 squats in this fashion:
  • Round 1 : 1 PU, 2 Merk, 3 Squat
  • R2 : 2, 4, 6
  • R3 : 3, 6, 9 … to Round 10, then start over (1-10, 1-9 = 100, 200, 300)
• 0640 = “Finish your set”
• 1 Mile Ruck back to start

COT 

• Count/Name-o-Rama
• Closing words
• Reset for 0700 workout, led by Footloose!

Closing – We’ve all heard these phrases before “Fake it ’till you make it”, “If you do anything w/ confidence – ppl will believe you” and/or “When in charge, take charge” … but the fact remains that people are looking for someone to take the lead. WE have those tools and what happens during these workouts can be taken into home+work context. Encouragement for the pax to take the lead on situations they find themselves in.

Moleskin : It’s been nearly 1 year since I’ve last led this workout. When the Health department closed the playgrounds (swing sets = pull-up bars), we’ve hard a hard time finding a similar option to replicate this … or maybe we haven’t looked hard enough. Either way – glad to return to this benchmark workout and glad to have these two push me to keep moving. Also … we are getting close to nailing down a name for this powerful new AO, some good ideas floating around./Kodak Out!