atlantis Three-Quarters Modified Murph

Date: 2025-05-13
AO: atlantis
Q: Hammerhead
PAX: Hammer, O’Captain
FNGs: None
COUNT: 3
WARMUP: Side Straddle Hops – Don Quixotes – Cherry Pickers – Good Mornings – Carolina Dry Docks in combo w/Down Dog Knee Sweepers

THE THANG:
5 rounds of Murph Prep–
Ea Round:
LAP (+1 ea Round) Mosey
15 assisted/modified Pullups
25 Merkins
35 Air Squats

Finish Out (back at Village Green):
25 Air Squats
25 Merkins
25 Air Squats

Totals:
75 a/m PUs
150 Merkins
225 Air Squats

MARY: Outta Time!

ANNOUNCEMENTS:
Memorial Murph Challenge coming on Sat. May 24th (0530). F3 The Capital Anniversary Convergence Sat. 6/7 at Teddy Roos Island (0600).

COT: Reflect on your recent accomplishments • Try new things • The power of affirmation • Dream and Set Goals Spend some time taking stock of yourself- your life, your choices. How do you spend your valuable free time. Is it spent in ways that are fulfilling?

Tags: atlantis, Hammer, O’Captain