Man Maker Monday You’ll Never Walk Alone Virtual Murph – Week 2
Warm up
Do what we always do for the Murph, stand around, stretch, complain and bust chops. Unfortunately OYO today.
The Thing
Run a mile
Ten Sets 10 – 10-20-30
- 100 Pull-ups
- 200 ‘Mericans (push-ups)
- 300 Quats
Run a mile
Alternative – What if you can’t get outside or don’t have a pull-up bar?
GOOD – This gives you a chance to have some fun
You can follow F3 Commando’s plan who is in the Army stationed in Hawaii, Quarantined for 14 Days
Prison Murph
Run in Place mixing in high knees for 10 Minutes
Ten Sets 10 – 10-20-30
- 100 Pull-ups
- 200 ‘Mericans (push-ups)
- 300 Quats
Run in Place mixing in high knees for 10 Minutes
If you do not have a pull-up bar, be creative. Modify with Australian pull-ups, Burpees, 8 Count Body Builders or grab a Kettlebell and do 8 count burners or whatever you like, have some fun.
Stapler Modified Murph
5 Miles on the Echo Bike
Ten Sets 10 – 10-20-30 (45 Weight Vest)
- 100 Australian Pull-ups
- 200 ‘Mericans (push-ups)
- 300 Quats
10 minutes on the wave rower
Action Items
- Perform the workout at home at the designated time 5:30 am Monday morning or whenever the mood strikes you.
- Send a reply by Midnight on Monday 3/29/2020 to the preblast through the website or through twitter and I will write up a backblast
Good Luck!
P.S. I’ll be playing You’ll Never Walk Alone by the Dropkick Murphys for the Murph, because when you are part of F3, you never walk alone even when locked down!
When you walk through a storm, hold your head up high
And don’t be afraid of the dark
At the end of the storm, there’s a golden sky
And the sweet, silver song of a lark
Walk on through the wind
Walk on through the rain
Though your dreams be tossed and blown
Walk on, walk on
With hope in your hearts
And you’ll never walk alone
You’ll never walk alone
When you walk through a storm, hold your head up high
And don’t be afraid of the dark
At the end of the storm, there’s a golden sky
And the sweet, silver song of a lark
Walk on through the wind
Walk on through the rain
Though your dreams be tossed and blown
Walk on, walk on
With hope in your hearts
And you’ll never walk alone
You’ll never walk alone
Walk on, walk on
With hope in your hearts
And you’ll never walk alone
You’ll never walk alone
Walk on, walk on
With hope in your hearts
And you’ll never walk alone
You’ll never walk alone