IPC Week 2 – BDE Mile

Preamble:

IPC Week 2 in the books. Wet asphalt and miles

Warm-O-Rama:

Weed Pickers, Hip Stretches, Shoulder swings

The Thang:

For this week’s workout, we are appealing to all of those “skinny runners” out there. We don’t want to be accused of only catering to the meatheads and Clydesdales among us, so get on those short running shorts and those running singlets as we present the BDE Mile. We decided to keep it as simple as possible this week. For the first time ever, the scoring measurement will be distance covered in 100-meter increments.

Format

• 45min AMRAP
• 400-meter track with 100-meter increments clearly visible

The Thang

• The workout begins when the timer starts
  • 400-meter lap
  • 5 BDE burpees
  • 400-meter lap
  • 5 BDE merkins (AKA – hand-release prisoner merkins)
    • Hand release merkin to Peter Parker to the right elbow to hand release merkin to Peter Parker to the left elbow to hand release merkin
• Repeat until time is called.

Scoring

• Total number of meters rounded down to the closest 100 when time is called
  • For example, if time is called and you are between 880 and 890 meters, your score is 800 meters

COT:

Chalupas mothers friend, Ponyboys friends family, Mr. Sprocket, Goose.