YHC pulled into the AO parking lot know as Disney to find M4L and Lipton wrapping up a Murph extra credit that started at 4:45. Wow. They picked a good day to do a murph – they would perfect it by sunrise. No FNGs – shovel flag planted – we were off
Warmup: Quick lap with butt kickers and high knees.
- SSH x 20
- Good morning x 20
- Fazio 10F + 10R
- Mountain Climber x 20
- IW x 20
The Thing
- this morning we did the deconstructed murph. This consisted of a 1.7 mile loop around Middle Creek park, high school and the under contruction library. There were 10 stops approximately 0.17 miles apart. At each stop we did:
- 10 Burpees
- 20 Merkins
- 30 Squats
- Audible after 5 stations – cut burpees to 5 – all other reps stay the same
- All in all we did
- 75 burpees
- 200 merkins
- 300 squats
- 1.7 miles
Mary: no time
COT: Prayers for Howard and unspoken
thanks for the opportunity to lead me!
Aye
