compound Murph Prep

Date: 2024-04-10
AO: compound
Q: Popeyes
PAX: Poe, Doodles, Monte Karlo, Yardbird, citrus
FNGs: None
COUNT: 6
WARMUP: SSH, jog around the parking garage with high knees, arm circles, air presses, merkins, frankensteins, karaokes and more merkins. THE THANG:
One Set =
10 pull ups, 20 merkins, 30 body weight squats
run and stair work
10 burpees, 20 merkins, 30 body weight squats
run back to underground garage with pull up bars

3 sets of the above

MARY:
50 Flutter Kicks

ANNOUNCEMENTS:
Bone-A-Thon, Murph, and 4/20 clean up at Olympus

COT: A reminder to be quick to listen, slow to speak and slow to become angry.

Tags: compound, Poe, Doodles, Monte Karlo, Yardbird, citrus