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F3 Black Swamp | June 19, 2024

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MC2 (Monclova Community Center)

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Date/Time
Date(s) - 11/03/2020
5:30 am - 6:15 am

Site Q - Mercy

Location
MC2

Categories


Do you like the Murph? We sure do! Join us at our newest Maumee AO for a great workout!

The Murph Workout

 

 

Comments

  1. Mercy

    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

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