The Bearded Murph

Pre-Blast

• 20 at #ao-tues-fwd on a swampy Tuesday morning in...were we still in Cary?


• Murph-like exercises were performed.

• Pledge of Allegiance at the flag.


• Run toward the circle, weave the pylons, weave the concrete balls, one lap around the circle of Backwards Run, Karaoke left, Karaoke right.


• Circle up for: GM, WM, Calf Stretch, 'Mericans, Plank Jacks, Mountain Climbers.

• Run toward the bridge. Stop half way for Prisoner Squats, 'Mericans, and Remember-to-Count-with-the-Q Burpees.


• At the bridge: Triple 7's with Prisoner Squats on one side and 'Mericans on the other. Perform 5 pull-ups each time you cross the bridge.


• Finish with ten additional Pull-ups.


• Run back to flag, stop on the way for more Prisoner Squats and 'Mericans.


• Weave the pylons to the crosswalk line.


• AYG to the flag.


• 20 Side Plank Star Crunches.

• Welcome FNG's Bad Company and Garfunkel!