EMOM and AMRAP

7 PAX arrived at Arrowhead on a brisk 40 degree morning ready to put in some work. With roughly 60 days before Murph “go-time” it’s never too early to start training.

DISCLAIMER

PRAYER

COP

Mosey to the playground

TTT – 10 IC

Imperial Walker – 10 IC

LBAC – 10 IC and then 10 reverse

THE THANG

Round 1 – 20 minute EMOM Murph prep. QIC instructed the PAX to pick a rep scheme and stick with it. Pull-ups, merkins, and squats EMOM.

Mosey back to the flag

Round 2 – 15 minute AMRAP – Beginning at the light pole on the track nearest to the parking lot, perform 10 block/bag curls, 10 block/bag shoulder presses, and then 5 burpees. Run to the light pole past the bleachers and back. Rinse and repeat until time is called.

Strong work from the men this AM!

CIRCLE OF TRUST

PRAYER

ANNOUNCEMENTS

• Congrats to Honeysuckle on the addition of 2.6 • Plenty of time for Murph training if you start now. Dedicate 2-3 days per week for pull-ups, merkins, and squats. Up the rep count each week and you’ll be in strong shape by Memorial Day.