Taste o’ RX Murph

7 PAX gathered with weighted packs for a Murph training session.  Broke in @Pam’s newly built portable pull-up station! DISCLAIMER PRAYER COP IW x 15 IC, TTT x 10, WMH x 10, SSH x 15 IC THE THANG 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

MARY

4 EA ISOMETRIC HOLD FOR 45 SEC. EXERCISE STATIONS WITH PACKS: PULL-UP BAR HANG, PLANK, AL GORES, OVERHEAD PRESS

CIRCLE OF TRUST PRAYER MOLESKIN ANNOUNCEMENTS

Thursday: Christmas Eve Q by @Frazier with Coffeeteria afterwards