Murph practice

PAX: Lonzo, Fraction, Rudy, Mercy (q)

Intro, 5 core principles, mission

Inspired by Cadre DS to strengthen pullups without doing pullups, and to get better at the Murph:

Curls and Rows with a cinder block
Merkins
Squats
Run a lap

For the curls and rows, we did regular reps, tempo reps, and isometric holds.

Merkins and squats were done in regular cadence.

COT, Announcements, prayer for our country on this Election Day