5/24/21 – Monday Murph Practice

AO: Lightning Rod

QIC: Danish

PAX: Face Plant, Free Lunch, Ghost, Giggles, Kiwi, Murse (FNG), Slice (down ranger), Stray Cat, Walkman

Conditions

48F and Wet..

Warm up

Mosey to the track

SSH x 20

Fast high knees x 15

Scissor Arms x 12

Lateral lunges x 10

3rd grade exercise x 15

Plank calf stretches x 14

The Thang

3 minutes of 20 seconds on/10 seconds off of Bonnie Blairs

As much as you can get done in ~20 minutes

10 Merkins

10 inverted row

10 squats

20 Merkins

20 inverted row

20 squats

30 Merkins

30 inverted row

30 squats

40 Merkins

40 inverted row

40 squats

50 Merkins

50 inverted row

50 squats

40 Merkins

40 inverted row

40 squats

30 Merkins

30 inverted row

30 squats

20 Merkins

20 inverted row

20 squats

10 Merkins

10 inverted row

10 squats

COT

I had a change of mind about what to talk about as we went through the Murph practice workout today. I wanted to the PAX to think about what they are grateful for and share with the PAX so they can verbalize it and help it to sink in deeper. It was great to hear the different aspects of everyone’s life that keeps them grounded and pushing to always be better.

We also welcomed an FNG in Murse this morning. I had tried to EH him a few weeks ago and I think Giggle may have successfully roped him in.

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