3skn’s MURPH prep

QIC: threeskin

Date: 04/29/2019

PAX: Fastlane, Peanuts, Sidekick

AO: Beast Ridge


Conditions

The Best Ever…  Signs of dawns early light. 

Disclaimer

This might hurt.   Its pretty difficult.   Shake it, but don’t break it. 

COP

ALL exercises are x 10
SSHs IC
Little Baby Arm 
Circles IC
Willie Mays Hays IC
Military Press IC
Forward Fold
SSHs IC

The Thang

Convergence Coming up so lets get ready to rep the beast!
Memorial Day Murph Prep

MURPH = 1 mile then 100 pull ups, 200 Merkins, 300 Squats then 1 more mile

Run to the Snack Pavilion: get there asap and start the workout
– 5 Merkins and 10 Squats until the SIX is in and completes two rounds

Run to the Playground: get there asap and start the workout
– 5 Pull Ups, 10 Merkins and 15 Squats until the SIX is in and completes two rounds

Run to the Snack Pavilion: get there asap and start the workout
– 5 Merkins and 10 Squats until the SIX is in and completes two rounds

Run to the Fastlane’s Love Shack: get there asap and start the workout
– 10 Merkins and 15 Squats until the SIX is in and completes two rounds

Run to the Snack Pavilion: get there asap and start the workout
– 5 Merkins and 10 Squats until the SIX is in and completes two rounds

Run to the Playground: get there asap and start the workout
– 5 Pull Ups, 10 Merkins and 15 Squats until the SIX is in and completes two rounds

Mosey to the Parking Lot: Mary if there is time
Pickle Pointers and Pretzel Crunches


COT

Take a risk! Get out of your comfort zone and learn something.  You came F3 and now know that it was worth it.  Imagine what you could be missing.  


Moleskin

Peanuts is a fan of conversion vans.

Sidekick may have put in an offer on a VW van.

Fastlane left the lights on for us. 


News

Memorial Day Convergence – The Dame


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