Acropolis Murph prep at GMU

Date: 2026-05-04
AO: Acropolis
Q: Doodles ,
PAX: Atlas, Doodles, Monk, Hightower
FNGs: None
COUNT: 4
WARMUP: ssh, arm circles, Willy, cherry twists, down dog, WGS, sciatic stretch, kobra Kia, child pose. THE THANG:
1 mile run around the lake, then rounds of 7 pull ups, 15 merkins, 30 air squats. Did 6 rounds then 2-3 rounds on your own. 8 round totals = 56 pull ups, 120 merkins, 240 squats. MARY: each gave exercise- LBCs, pickle pointers, box cutters, J los ANNOUNCEMENTS: Murph on May 25, convergence June 6.
COT: Kentucky Derby inspiration. Golden tempo was in last place out of the gate, at 1/2 mile, at 3/4 mile and won the race surpassing the field in only 1/4 mile on the outside. Inspiration is run your race, run at your tempo. As we do the Murph, find your pace and your comfort level of reps.