Murph n Milez

THE SCENE: The Mile track was littered with the red white and burnt remains of festivities past. It was a glorious morning. Everything was slightly damp from what little rain we got last night and the air was chewy.
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
OYO 50 SSH, 20 Daisy Pickers, Some static stretching………………………… ok…. go.
THA-THANG:

Since it appeared I was plunging the turd solo I tried out a non weighted Murph. Run a Mile, 100 pullups, 200 Merkins, 300 Squats, Run a Mile.

at this juncture a proper weighted Murph would run over 45 Min….. Goalz. I was left with some time for Mary

MARY:
15x IC Flutter Kicks, followed by 15X Hello Dolly completed as a set twice.

COUNT-OFF & NAME-O-RAMA
1 Pax, Speedy
CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS: