101231 “Murph”

Warm up= arm swings/rotations, knee highs, dislocates, samson stretch, 5 abmat butterfly situps unanchored with arms on floor, 10 abmat situps with arms across chest, 15 abmat back extentions.
Elliptical 200m, 5 pull ups blue band pin 4 feet together, 5 push ups pin 4, 5 squats

Friday 101231
“Murph”

Buttercups:
1/2 mile Run - sub elliptical lev 2 800m
25 Pull-ups (assisted or beginner pull ups okay) - blue band pin 4 feet 12" apart broken into 5 x 5 (all chin except 1 round of pulls)
50 Push-ups - pin 4 broken into 5 x 10
75 Squats - broken into 5 x 15
1/2 mile Run - sub elliptical lev 2 800m

Partition the pull-ups, push-ups, and squats as needed.

Done in 23.45 mins
800m done in 4.45, PU,PU & squats in 13.07, 800m in 5.51

This one is my first time doing Murph and it was tough for me on the push ups especially after 40 of them in Nate yesterday (what a plonker). The 10's were broken too as required even into 3's in the later rounds with varying hand widths to spread the pain, which I may regret tomorrow but pain is just leaving the body right? RIP MURPH