Modified Murph

QIC: Rainman
Date: 8/9/2018
PAX: Cable Cutter, Ringwald, Speed Bump, Sundance, Sunshine, Whittler
AO: Hill City


Warm and muggy after a nightly rain. Love the smell of dry rot in the morning.

The Disclaimer

I am not a professional, you are here on your own free will. If you do injure yourself, we will help you back to your car.


Warm-up was executed around “Blue Boy”
SSH x 20 IC
Mountain Climbers x 15 IC
Plank Jacks x 10 IC
Burpees x 5 OYO
Reverse that order
Cotton Pickers x 20 IC
High Knees x 15 IC
Squats x 10 IC
Smurf Jacks x 5 IC
Reverse that order

The Thang

The PAX took a mosey to the north side of the walking bridge. The PAX then executed a modified Murph workout.
Run to the end of the bridge and back (1 mile)
100 LBCs OYO
200 Squats OYO
Run to the end of the bridge and back (1 mile)


One word came to mind – Laziness. It’s so easy to make an excuse to not come to the workout, to not get involved, to not do something. Eliminate this word from your vocabulary. I (Rainman) want to be held accountable to making it to at least one workout a week.


It was a relatively quiet morning, due to everyone being out of breath from running the fantastic-smelling wet bridge.


NO WORKOUT at the Landfill on 8/25 – F3 will be participating in the Cam Run.