Murph beatdown

DATE: 2022-05-06
AO: Horizon-Ao
Q: 3 mile
PAX: Brown Bag, Kodiak, Disco, Mr Haand, sticks, Yardbird
FNGs: attache
COUNT: 8
WARMUP: SSH, Michael Phelps, Imp Walkers, WMHayes, Cherry Pickers, Up/Down Dog, Lunge Stretch THE THANG: Mosey to Pull-up Bar, 2 sets of pull-ups
Mosey to Yorktown Coliseum with stops along the way: 15 Squats, 10 merkins, adding set at each stop
at Coliseum: Step Ups + dips (3x); Derkins + Lunge Pulses (3x), single leg deadlift + hip pulses (3x);
Mosey to Yorktown Coliseum with stops along the way: 15 Squats, 10 merkins, adding set at each stop MARY: LBCs x 60
ANNOUNCEMENTS: see slack channels
COT: mothers are important; siblings are too; reach out to yours

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