NOT a Murph

A dozen PAX trickled in at Iron horse for some fun in the….. dare I say it, crisp morning air to see how many rounds of NOT a Murph we could throw together.

DISCLAIMER

PRAYER

COP

A quickie with Willy Mays Hayes, then 20 cadence SSH so we could get to work.

THE THANG

This Iron Horse Murph consisted of a few sequence changes and one exercise modification because we aint got no fancy pull up situation or even a non-fancy pull up situation.

• 10 Curls • 20 Murcans • 30 Squats • Bridge lap • x 10

Totals

100 Curls

200 Murcans

300 Squats

2ish miles of bridge laps

MARY

1 min of cadence LBC’s

CIRCLE OF TRUST

MOLESKIN

Hardship Hill in Knoxville is in 3ish weeks. Sign up and get all the F’s in at once.

Prayer