Murph Beatdown at the Oven

Murph Beatdown at the Oven

QIC

Padawan

AO

The Oven

PAX

• Al Bundy
• Debs
• Eliot Ness
• Gold
• Lord Of The Dance
• Odenkirk
• Old Style
• Padawan
• Restore
• Silver Spoon
• Slider
• Etch a Sketch
• Shuttlecock

Workout

Conditions: Too cool for school. Perfect weather.

Warmup: old man stretch, imperial walkers, goofballs, windmills, daisy pickers, Michael Phelps, arm circles, Grady corns

The Murph (we split up into 2 groups: the main fitness court and the east satellite stations where there are pull-up bars)

Start with 10 pull-ups and 20 air squats

Repeat the following 8 times:

1/2 mile run

10 pull ups

25 push ups

35 air squats

Finish with 10 pull-ups

In total, we did a 2-mile run, 100 pull-ups, 200 pushups, and 300 air squats. Special shout out to Elliot Ness who did it all with a weighted vest (in honor of the official Navy Seal Michael Murphy).

Mary: graciously led by Silver Spoon

COT: don’t compare yourself with others at the gym or at the beatdown. Compare yourself to those who stayed at home. Over the track on my recent cruise was a sign that said “you are lapping everyone who isn’t here!”  Just show up — that’s the most important part.