{"id":8828,"date":"2019-05-01T08:25:37","date_gmt":"2019-05-01T12:25:37","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=8828"},"modified":"2019-05-08T14:25:19","modified_gmt":"2019-05-08T18:25:19","slug":"team-murphy-at-mayhem","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/05\/team-murphy-at-mayhem\/","title":{"rendered":"Team Murph at Mayhem"},"content":{"rendered":"

Warm-o-Rama: the usual for the @Goofy<\/span><\/p>\n

The Thang<\/span><\/p>\n

Partner up.\u00a0 <\/span>There are 3 stations. <\/span><\/p>\n

Stations <\/span><\/p>\n

    \n
  1. 40 pull-ups as a team. P1 does pull ups, P2 runs circle, then flapjack until complete reps, then go to station 2.<\/span><\/li>\n
  2. 80 merkins as a team using same run\/exercise flapjack as above<\/span><\/li>\n
  3. 120 squats as a team, using same run\/exercise flapjack as above<\/span><\/li>\n<\/ol>\n

    Rotate through circuit as many times as possible.\u00a0 <\/span>Try to get at least 5 circuits\u00a0completed.\u00a0<\/span><\/span><\/p>\n

    If you completed 5 circuits, the pair together did 200 Pull-ups, 400 Merkins, 600 Squats total, so a Murphy each.\u00a0\u00a0<\/span>Mileage varied among Pax, but was approximately 2. <\/span><\/p>\n

    COT:\u00a0 <\/span>YHC took us out<\/span><\/p>\n

    Announcements\/Prayer Concerns <\/span><\/p>\n

      \n
    • HDHH tonight at 5PM at Fiddlin Fish<\/span><\/li>\n
    • @ShortSale is moving to Charlotte with BBT\/SunTrust merger.\u00a0 <\/span>Thankful for a job and keep his family in your prayers as they transition.<\/span><\/li>\n
    • @Burlap and @Lysol are traveling to Honduras for some mission work<\/span><\/li>\n
    • @Turnover is collecting items such as linens, diapers and housewares to give to Mothers in need so they can be supported on this upcoming Mothers Day. <\/span><\/li>\n
    • UNCC shooting yesterday and all those family and friends impacted. <\/span><\/li>\n
    • <\/li>\n<\/ul>\n

      NMM<\/span><\/p>\n

        \n
      • Good turnout and a good group who really got after it all morning<\/span><\/li>\n
      • A traditional murph, is run a mile, then do 100 pull ups, 200 merkins, 300 squats, run a mile. \u00a0Breaking it up this way and with partners was meant to make it slightly more enjoyable.<\/li>\n
      • The classic rock tunes also helped make the time pass a little faster.<\/li>\n
      • Instructions were not clear on the run, and the loop was shorter or longer depending on the Pax- it became a personal preference thing. <\/span><\/li>\n
      • @Zima was kind to invite YHC to Q a workout I never post to, so I decided to do a take on a Murph, one of his favorites<\/span><\/li>\n
      • Great to meet @PostHole<\/span><\/li>\n
      • YHC was honored to lead this fine group of men<\/span><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"

        Warm-o-Rama: the usual for the @Goofy The Thang Partner up.\u00a0 There are 3 stations. Stations 40 pull-ups as a team. P1 does pull ups, P2 runs circle, then flapjack until complete reps, then go to station 2. 80 merkins as a team using same run\/exercise flapjack as above 120 squats as a team, using same […]<\/p>\n","protected":false},"author":187,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[83],"tags":[102],"class_list":["post-8828","post","type-post","status-publish","format-standard","hentry","category-mayhem","tag-f3winstonsalem"],"acf":{"q":"Goofy","date":"05\/01\/2019","pax":"Turnover, Mongoose, Splash, Burlap, Posthole, Spam, Thistle, Root Canal, Zima, Schneider, Offsides, SgtShultz, RedEye, Huckleberry, Goofy"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8828","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/users\/187"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=8828"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8828\/revisions"}],"predecessor-version":[{"id":8830,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8828\/revisions\/8830"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=8828"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=8828"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=8828"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}