Mini-Murph and Step Ups

DATE: 2022-11-09
AO: Aerie
Q: Rocketman
PAX: Lonestar, Yellow Jacket, Tron
FNGs: None
COUNT: 4
WARMUP: Standard warmups
THE THANG:

Mini-Murph, Cindy style.

For Time
400 meter Run (track once or football field 1.5 times)

Then, 5 Rounds of:
10 Pull-Ups (bent over rows)
20 Push-Ups
30 Air Squats

Then, complete:
400 meter Run

Afterwards:

Step-ups in prep for CHAD1000X.

MARY: big boi situps
ANNOUNCEMENTS:

1 year anniversary Friday!
Thanksgiving Ruck Monday!
CHAD1000X next Wednesday!

COT:

Anxiety in a man’s heart weighs him down, but a good word makes him glad. Proverbs 12:25 ESV