Half a Murph

Weather 38 and clear

PAX:

Crabby PO
Wapner QIC

Warmup:

Maestro (IM Jay-Z) lap
SSHs IC x20
Shoulder pretzels IC x15
Wall shoulder stretch
Abe Vigodas IC x10
Grass pickers IC x15
Willie Mays Hayes and runner stretches

Thang:

Half Murph

Half mile run
50 pull-ups
100 merkins
150 squats
Half mile run

Wall sit
Plank
Dips x10 and incline merkins x10 3 cycles

Mary:

Laney Lu x5
LBCs IC x20
Flutter kicks IC x20
Freddie Mercury IC x20
Hello Dolly IC x15

COR, COT

Moleskin:

Travel, planting & health issues kept away all but two PAX. Escaped the fartsack to honor Lt. Michael Murphy and did our best to be half the man he was. Half a Murph is still really hard and then did some dips and incline merkins to wipe out arms completely. Get to the EH and let’s get some men out this week with warm days ahead!

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