Monday Murph Prep

Location: Gridlock
Date: 2023-08-07
Weather: 73° & humid

Q: Lansbury
PAX: 9 – Lansbury, Toto, Incognito, Sparrow, Radio, Buzz Kill, Snowflake, Sous Vide, Muck

Warm-O-Rama
SSH (IC)
Copperhead Squats (IC)
Dynamic

Tha Thang
.65 mile ruck

Chin-up Holds: 5 rounds of 5-10 second above bar holds (OYO)

10 rounds:
· 5 Ruck Rows
· 5 Merkins, and
· 10 Squats

Pull-up Hangs: 3 rounds of 30 second below bar hangs

.65 mile ruck

.94 mile run (best effort)

End in COT