0525 we stretch
0530 Dislcaimer and off we go
Grab a bell of your choice and head to pull up bars
The Thang—Kettlebell Murph
Closed circuit
You vs. You
.25 mile lap with bell
You choose how many reps each lap
Pull ups with foot in your bell
Kettlebell Push Ups
Kettlebell Squats
Rinse and Repeat until time is called
All quantities varied but YHC ended with 2.0. miles, 90 Pull Ups w/ bell, 180 KB Pushups, and 270 KB Squats in 40 mins for a gauge of work completed.
Reflection
Who am I, that I should go to Pharoah and bring the Israelites out of Egypt. Exodus 3:11
Don't doubt yourself. God believes in you and that's all that matters.
Count-A-Rama
Name-A-Rama
PAX Prayer
MumbleChatter
-YHC asked for a temporary reprieve from the .5 mile MAX limit written in the bylaws of SchoolBellz instituted by brother Schoolbus
-Clearly this quickly became a PAX favorite
-The M passed along a pretty neat article about how to get better at the Murph. What was mentioned is that the Murph tends to be put on a pedestal. While the message and story behind the Murph should always be lifted up, the workout should not. YHC has noticed this in his F3 life. There are those that simply bypass the first Monday of the month in Denver. However, this is one of the few workouts that can actually be used as a litmus test for getter stronger and faster. It tends to be one that is dreaded and going through the motions can become commonplace. However, given the F3 mantra we should attack it get better. Ands that's what the PAX did.
-Here's the article for those who care to read.
“`http://www.endofthreefitness.com/murph/
-Now go out and crush the next Murph. Whether it be jumping to 10/20/30, adding a weighted vest, or setting a PR mile go at it!
-Funny enough brother Mulligan joked yesterday morning that we should do a KB murph. Wish granted! He was given a heads up last night so he could be sure to enjoy the suck and was missed.
-We missed our MQ Ziploc as he prepares for his Heavy in Black Mountain. Prayers up brother! No doubt the team will crush it. Hate not to be there with you.
-Sound off with your numbers if you want and who knows this may come around again to see how far we've come.
-Spork got to run and loves the rain (if it's 72 degrees)
-Puddle and Mater both killed it.
Always a please to lead and to be lead by you brothers!
Hefty