Plank Murph Plank

Event Date

Jun 28, 2016

AO


9 men joined the Q on a steamy morning.  Sweat poured and men got better!

Warmup

  • Mtn Climbers X 15IC
  • ISW X 15IC
  • Tony Hawks X 15IC
  • Cotton Pickers X 10IC

Warmup complete – mosey to island in the main drive way.  If you beat the injured Q up to the island, then 10 burpees.  Weirdly Goodwrench thought that was a good idea.

Q decided that everyone needed to waller around on the wet grass to cool off –

  • Supermans x 10IC
  • Stranded Turtles x 10IC

5 minute Plank workout – turned out to be 6 minutes, but no one seemed to notice

  • 1 min Normal plank
  • 30 sec low plank
  • 30 sec right side plank
  • 30 sec left side plank
  • 30 sec left leg lifted
  • 30 sec right leg lifted
  • 30 sec right arm lifted
  • 30 sec left arm lifted
  • 30 sec normal plank
  • 1 min low plank

Recover – Mosey back down to playground

The Q, Mulligan, Dandelion, and Gecko had so much fun on Monday with the murph that I decided to share with the Tuesday group.

sMurph Step Ladder – Split into 3 groups and rotate through the exercises with 10 sec break after each round

  • Pull Ups – 2, 4, 6, 8, 10, 8, 6, 4, 2
  • Push ups – 4, 8, 12, 16, 20, 16, 12, 8, 4
  • LBCs – 6, 12, 18, 24, 30, 24, 18, 12, 6

50 pullups – 100 pushups – 150 LBCs

5 minutes left before Mary – Repeato on 5 min plank exercise! Minus the arm lift portion to keep it to 5 this time.

6mom:

  • Fire Hydrant Right
  • Box Cutters
  • Fire Hydrant Left
  • Low Flutter

No reflection today – but Puddle stepped up and filled in with story about reading The Beatitudes with his son.

mc

  • Monday murphers found out their 1 min timer was crazy.  No wonder we needed a minute break at round 15.
  • Metro called out repeato of murph step ladder once Q called repeato of planking
  • 5 minutes of planking is no joke!

Pleasure to lead this morning

V