Sand Gnats, Sand Bags, and Murph Prep

Date:  5/19/2018

QIC:  Buckeye

PAX:  Jack Sparrow, Dabo, Big Easy (Respect), Gump, Compost, Ball Cock, Buckeye – QIC

Conditions:   Cloudy, humid, gnats

Disclaimer: I am NOT a professional

7 PAX gathered around one shovel flag and two sandbags of varying weight.  One of which weighed more than Gump.


SSH x 30 IC

Imperial Walker x 20 IC

Copperhead Squat x 20 IC

TTT x 20 IC

Tempo Merkin x 15 IC and the gnats have found the PAX

Arm Circle F/B x 15 IC

Air Press x 20 IC


PAX grab the two sandbags and head out for a 1.25 mile mosey and stop at the old AO (Dubois Park).

YHC explains with Memorial Day quickly approaching “The Murph” (1 mile run, 100 pull-ups or sometimes burpees, 200 push-ups, 300 squats, 1-mile run while wearing 20lbs of body armor) named after LT Michael Murphy, USN is the likely holiday workout.   With YHC’s poor showing on the pull-up bar early this week at the Buck, YHC felt some preparation before taking on Murph was more than needed.  Each PAX performs the following for Murph Prep:

–Pull-up x 5 OYO

–Burpee x 5 OYO

–Merkin x 10 (single count) IC

–Jump Squat x 10 OYO

–Squat x 10 OYO

Rinse and Repeat x 6

Gather up two sand bags for a “recovery” .25 mile mosey and quick stop at the water fountain.

Back to the pull-up bars for more Murph Prep x 4 rounds.

10 Count please followed by one more round of the Murph Prep (20 merkins this time) for all those service members and their families who have paid the ultimate sacrifice.  #gutcheck

Gather up two sand bags for a .75 mile mosey back to the SF for one more round of Murph Prep (minus the pull-ups) followed by 30 seconds of plank and DONE!

No time for Mary as it seemed utterly pointless today.

YHC is out and enroute to plant the shovel flag in Stone’s front yard.



-Work was done today and your WO totals: Mosey x 2 miles w/ sandbags, Pull-up x 55, Burpee x 60, Merkin x 130, Jump Squat x 120, Squat x 120.

-YHC encourages PAX to read the book Lone Survivor this upcoming week, or watch the movie (not as good, but still good), and look up LT Michael Murphy, USN prior to Memorial Day to get a sense of what he and his team went through and endured.

-Sand bags today were a reminder that LT Murphy did “The Murph” while wearing 20lbs of body armor.

-Prayers for all the Lowcountry PAX running a marathon this weekend and participating in the Mud Run.

-Dabo and Buckeye discuss how the artifical turf at Dubois rivals the Yacht Club’s plush lawns.  Rumor has it the YC’s lawn is being infiltrated by sand spurs. #unsat

-Great push by all PAX this morning and looking out for the man next to you especially during the pull-ups and sand bag moseys. #brotherhood

-CONVERGE, CONVERGE, CONVERGE on the Yacht Club next week Saturday at 6:30am.  Workout will be held on the beach. Let’s get 40 PAX!

-An honor and privilege to lead as always!

Buckeye OUT

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