Working Murph muscles: lats, chest, & quads


Warm up with Easy:

SSH 15X

IST 15X

Windmill 15X

Cotton Pickers 15X

The Thang with Omega:

Mosey to rails (1 pax per section of rail)

Australian pull up 5 then shimmy "not sure about spelling"  to the right 5 more, shimmy left 5 more (15)

Decline merkin 5x then shimmy to right, 5x more, shimmy left 5x more (15x)

Jump Squats 15

Mosey to 2nd set of rails (a little tighter at this location since each pax did not have their own section)

Australian pull up 5 then shimmy to the right 5 more, shimmy left 5 more (15)

Incline merkin 5x then shimmy to right, 5x more, shimmy left 5x more (15x)

Jump Squats 15

Mosey to the playground

Pull ups 15

Regular Merkins 15x

Squats with side lunge across BB court and back

Mosey to 3rd set of rails

Australian pull up 5 then shimmy to the right 5 more, shimmy left 5 more (15)

Decline merkin 5x then shimmy to right, 5x more, shimmy left 5x more (15x)

Jump Squats 15

Mosey to rock pile

Bent over rows with rock 15x

Chest press with rock 15x

Squats with 15x

move to the rock to your right (Kid Rock was at the end so had a long mosey to his rock)

Bent over rows with rock 15x

Chest press with rock 15x

Squats with 15x

Return rocks

Mosey to railing that we started with

Australian pull up 5 then shimmy to the right 5 more, shimmy left 5 more (15)

Incline merkin 5x then shimmy to right, 5x more, shimmy left 5x more (15x)

Jump Squats 15

Mosey back

Mary with Easy

Parker Peter 10x

Peter Parker on elbows 10X

The W 15X

Heels to heaven 15X

Moleskins:

My preblast mentioned that it would be easy so I had Easy co-Q, it started with Easy and ended with Easy, thanks brother!

The murph is one of my favorite workouts so I wanted to make sure that we are working our Murph muscles mid month. Since it was the 15th, I kept reps at 15.

Kid Rock and Special Sauce missed each other so much, they could not stop touching each other during the shimmy on the rail.  Keep your hands to yourself!

There was some serious odor by the 2nd set of railing so we definitely skip that rail on the way back!

Hippy thanks for allowing Easy and I to Q and thanks for all PAX that joined us!