Northeast Tennessee

Murph Inspired Pyramid with EMOM 2.0 @AH

Northeast Tennessee Johnson City Arrowhead (Indian Trail)

Humid fall morning, temps in the mid 60’s for 7 brave PAX with YHC (Honeysuckle) on the Q.

DISCLAIMER
PRAYER
COP
SSH (IC) X 25

Imperial Walker (IC) X 25

TTT (IC) X 5

WMH (IC) X 10

LBACs (IC) X 10, then reverse (IC) X 10

THE THANG
Mosey to the play yard.  Complete the following Murphish pyramid routine with a run to the end of the parking lot and back between each set:

  • 5 Pull-ups, 10 Merkins, 15 Squats
  • 10 Pull-ups, 20 Merkins, 30 Squats
  • 15 Pull-ups, 30 Merkins, 45 Squats
  • 10 Pull-ups, 20 Merkins, 30 Squats
  • 5 Pull-ups, 10 Merkins, 15 Squats
  • R&R if necessary

Mosey to the cage of pain.

EMOM X 5 rounds:

10 box jumps + 5 HR Merkins

Mosey to the driveway by the batting cage:

EMOM X 5 rounds

Burpees X 5 then 20 yard spring and back

Mosey to where the flag should be if the AOQ had shown up.

MARY
Flutter Kicks (IC) X 35
CIRCLE OF TRUST
PRAYER

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