MurphiFied

3.7.23

PAX: Spaghetti-O (QIC), Spaulding, MiniVan, G.L.O.W., J.V., Senator Tressel (DR) 

Conditions: Ideal

Disclaimer: W/O at your own risk, push yourself and the guy next to you.  We are here to get a little sharper, stronger, and faster today.  

Warmup:  SSHx20 IC, Imperial Walkersx15 IC, TTTx10 IC

Thang: Modified Murph

• Playground
  • 5 sets of 10 Pull Ups, 20 Merkins, 30 Squats
  • 10 Michael Phelps (IC)

Indian Run

• To the Corner
  • 10 Derkins 20 Dips
• To Water’s Edge
  • Up the stairs and down the stairs both buildings
• Continue Indian run to Ela’s
  • 30 Squats
• Continue Indian Run to Scott’s
  • 20 Merkins
• Mosey back to the Corner
  • 20 dips
• Mosey to Playground

• Playground
  • Close out 4 full sets of 10 Pull Ups, 20 Merkins, 30 Squats and one set of 10 pull ups

• Mary: OOT

Done!

Announcements:     Coffee at the New Corner Perk on the North Side 0755                                                                                                                                                                                                                                                                                                           

 Prayer: Those not out with us today, those traveling (including the good Senator),

Moleskin: Amazing push and no complaints with a minor overtime issue

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