The S'Murph Next Door

THE MURPH

1 MILE RUN
100 PULLUPS
200 PUSHUPS
300 SQUATS
1 MILE RUN

MAY DO THE S'MURPH

1/2 MILE RUN
50 PULLUPS
100 PUSHUPS
150 SQUATS
1/2 MILE RUN

IN KEEPING WITH DAY 2 OFF THE SHOULDER I DID:
THE S'MUPRH NEXT DOOR (as I called it)
1 MILE RUN
150 SQUATS
1/2 MILE RUN

I planned on completing the mile run at the end too, but my hip adducter cramped and I had to stretch so I only did 1/2 mile. The cramp actually started during the first run. I stretched 3 times during my squat phase, ran/walked 200 meters, stopped to stretch more ran the next 600 meters.

I actually ran the entire first mile without even much loss of speed beginning to end I think. Surprisingly this is the best run I've had in a long time.