7 PAX gathered with weighted packs for a Murph training session. Broke in @Pam’s newly built portable pull-up station!
IW x 15 IC, TTT x 10, WMH x 10, SSH x 15 IC
Taste o’ RX Murph (20# weighted pack or vest)
- Perform the following exercises at each handrail bridge: Squats x 15, Merkins x 10, Pull-ups x 5,
Alternate Run/Bear crawl to opposite handrail bridge.
Repeato until JB Clock strikes 6 AM.
2. AB Runs (20# weight pack or vest)
Hanging Knee-Ups x 10, Run to Market, Reverse Crunches x 15, Run to Corner Cup, FC x 20 (LR=1) Reverse process back to pull-up station.
Repeato until 6:10 AM
4 EA ISOMETRIC HOLD FOR 45 SEC. EXERCISE STATIONS WITH PACKS: PULL-UP BAR HANG, PLANK, AL GORES, OVERHEAD PRESS
CIRCLE OF TRUST
Thursday: Christmas Eve Q by @Frazier with Coffeeteria afterwards