- Beatdown: Nightcrawler
- Beatdown Date: 05/29/2023
- QiC: Fullback
- Number of Pax: 13
- Pax Names: 6 Feet, Breezy (respect), Frito, Gerber (respect), Miller (respect), Nitrous, Reebok, SUP, Tag-A-Long, Tiny Boots (respect), Wilson, Zeppelin
- Number of FNGs:
On Memorial Day, it is a tradition that we do the Murph in memory of Navy Seal – Michael Murphy. However , this is definitely a modified version. We do get our 2 miles in with 100, 200, and 300 reps of exercises. For todays workout, we broke it up into 10 rounds – run .2 then do 10 pushup, 20 abs and 30 squats. Rinse and Repeat ! Each round has a different version of the exercises.
Round 1
- Push up
- LBC
- Bench Squat
Round 2
- Tricep Pushup
- Big Girl Sit ups
- Squat
Round 3
- Elevated Pushup
- American Hammers
- Narrow Squat
Round 4
- Decline Pushup
- Ankle Biters
- Sumo Squat
Round 5
- Hand Release Pushups
- Heels to Heaven
- Elevated Heel Squats
Round 6
- Elevated Plyo Pushups
- Scissors
- 1 1/2 Squats
Round 7
- Diamond Pushups
- Bicycle
- Cossack Squat
Round 8
- Spiderman Pushups
- Mummy
- Pistol Squat
Round 9
- Offset Pushups
- In/Out Abs
- Bulgarian Split Squats
Round 10
- Blast-off Pushups
- Side Plank – Thread the needle
- Single Leg Squat
Ended with a final group lap around the pickle and some stretches. Also a round of applause to the ladies who wore their ruck sacks during the workout.. You go girls!
Q totally forgot to do name-o-rama – but did have a few Memorial Day quotes and got the group picture. Afterwards, the PAX had a nice breakfast social. Thanks to everyone who came out today!