The Murph is coming 9 HIM got some quality Murph training in this morning at the Epicenter.

Disclaimer was given.

Warm-Up

SSH x 25
Arm burner
25 LBAC
25 LBAC reverse
25 Front Claps
25 OH Claps

Cooperhead squats x15

Mosey to pull-up bars

Murph Training

5 rounds of 10 pull-ups, 20 merkins, 30 squats. Between each round, sprint to sidewalk intersection and 25 LBCs.
Abs to the 6.

Mosey to the top of Flossy’s Hill.

21-15-9

LBC, Flutter kicks (hard way), American hammers (hard way).
Mosey down and bearcrawl up.
Abs to the 6.

Mosey to the roundhouse.

Roundhouse

30 second wall sit, 10 Australian mountain climbers (hard way)
45 second wall sit, 15 Australian mountain climbers (hard way)
30 second wall sit, 10 Australian mountain climbers (hard way)

Recover is called and mosey back to the flag.

COT

Announcements

Saturday at Epicenter
6th Birthday convergence – Saturday May 8th at 6 at Fury
Happy Hour tonight from 5-7.

Prayer Requests

Alpo’s dad
Alpo’s MIL
Pacer’s M – recovering from COVID
BenGay’s mom
Quickie and Lauren

NMS

The Murph is coming and YHC is convinced you can never prepare enough for 100 pull-ups. Get them in men. Find your time from last year and set the goal to beat it this year.
Great work by the men this morning. Bedsore is posting consistently and improving. Abacadaba is getting stronger and faster. It’s amazing what happens when you post. Get your butts out of bed and get in the gloom men.
YHC shared Philippians 4:8 that talks about our mental battles. The challenge is to see the positive and be grateful for what we have and not what we don’t have. YHC struggles with this sometimes and when YHC does, my attitude is poor and how YHC treats those around me is less than ideal.

Until next time,

BenGay