Weather: 78ish, partly cloudy overcast wanting it to rain
YHC has learned the hard way that always working out before the sun rises and the birds wake up is fun, but may not be the best way to train. It's mighty hard to find any type of race that starts at 5:00am. The midnight run at the Palmetto 200 was the best I felt the entire time. So I've been trying to put a few afternoon workouts in when its 20 degrees hotter and the sun is beating down. Along with this, last year I dreaded "The Murph". Even thought about disappearing in the Gloom one morning when BowTie broke it out at The Clinic. This past Memorial Day was another opportunity to challenge the dreaded workout, but with a different attitude. It smoked me, but I pushed through it. Now I look forward to it.
I had also been asked several times to come give a Q at Revolution and finally bit the bullet and signed up. On the past few times I had posted the average was around 10 pax which I thought would be a good number. At 5:25pm there were 6 pax there. I thought ok this will work. By 5:28pm there were 16 pax and I was shuffling papers in my head for adjustments, but we stuck to the original plan. There would have been 17 on hand at 5:30, but for some reason LazyBoy ran and hid in the bathroom until warm-ups were over.
I figured only a few actually had tried The Murph before so I would make it a Murph style workout. I incorporated the 2 miles of running into the workout as follows......
20 SSH IC
20 IW IC
10 LBAC IC
10 RLBAC IC
Count off 1-2-1-2
1's start at station 1
2's start at #2
There were 2 stations
The 1st swing on the left was station 1
The 2nd swing on the left was station 2
20 Standing Tricep Extensions
20 Overhead Press
After you finish a station you would run a clockwise lap(which is totally backwards from every lap I've ran there in the past 2 years) around the park to get to the next station.
We did this for 30 minutes. Several PAX made 10 laps around the park meaning they hit both stations 5 times each.
1 lap around the park measures 0.18mi so ten laps made 1.8mi
30 Flutter Kicks IC
25 Leg Raises IC
20 Freddie Mercurys IC
Count off and Name-o-rama
We had 2 FNG's--- Andrew "Cuba" Winburn & Russ "Gumby Dammit" Sansbury
Devo was more of a look back on D-Day...
156,115 allied troops made up of American, British, and Canadian soldiers
6,939 Naval vessels were involved on the attack
3,000 troops died & 9,000 troops were wounded on 6/6/1944
By 5pm ground troops had made it 5km inland
Tank crews had made it 15km inland
By 6pm General Clarence Huebner had his command post set up on Omaha Beach
By June 11 there were 326,547 allied troops on the ground
Close out in prayer
Revolution definitely has a different feel due to the 12 hours difference. Also always impressed by the likes of WoodChip and Audit that seem to be there when I go because I know they are double down. (Audit had a triple down yesterday. AYE!!)
The pax pushed hard yesterday. I don't know all of their names(I don't keep a list like BenchWarmer) but they all were digging.
More Murph to come!