Backblast! Modified Murph

AO: Bandwidth
Q: Dumbledore (Dave Monaco)
PAX: Bell Curve (Brian Robinson), Jay Z – Shawn Carter, Elton (Tim), Spit Valve (Geoff), Deductible(Jordan) , Rosco P (Rich O’Donnell), Dumbledore (Dave Monaco), Jiffy pop (Prabhu), Rio (Andrew DiGiovanni), Josh Burton (jingle), Tube Top (Matt Boretti), Fish Stick, Herbie
FNGs: None
Count: 13

WARMUP:

Side straddle hop
Sir Fazio
Helicopter
Windmill
Good morning
Dynamic stretches

THE THANG:

It was a beautiful morning with the suns rising, a great day to honor one another and put our minds forward toward the Memorial Day Weekend honoring fallen heroes.

We took a Mosey through auxiliary parking circle to back playground

Thang One

Modified Murph in Pairs

Pairs did all activity together

• 2laps around together, going between the building, coming across the top row of the parking lot, and then around to the playground
• [50 pull-ups
• 100 merkins
• 150 squats
• [2 laps

Reps could be done in any order the partners decided. Modified the pull-ups as needed (buddy assist, lay flat, etc.)

We then moseyed to track and wall

Thang Two: Agility and Wall Sit

Different partner.

One partner was on the wall while other completed the agility set.

Agilities (out and back three times):

• Shuffle, burpee at the cone, shuffle back, burpee
• Bear crawl out, Bernie Sanders back
• Carioca out, Bobby Hurley at the cone, Carioca, Bobby Hurley at the cone
• Line hops out, jog back
• Fast mosey out and back

MARY:

Bird dog elbow to knee
Side plank, lift leg
LBCs

ANNOUNCEMENTS:

• Beer ruck after Memorial Day
• Monday at 7 pm
• Respect week week after Father’s Day
• Small prayer group with Deductoble. Hit him on slack

COT:

• Rio sister Elizabeth, surgery today
• Praise Jay Z thanks for support. Granddad funeral