AO: Murph City

When: 01/10/2023


Number of Pax: 5

Pax Names: Charleston Chew, Coco, Grimace, Nomad, Saluki,

Number of FNGS: 0

FNG Names:

QIC: Charleston Chew

Warm-o-rama: Indian Run to end of parking lot and back to flag. SSH, Imperial Walkers, Copper Head Merkins, Weed Pickers, sun gods

The Thang: Relay Race – pax stationed at each lightpole doing AMRAP of a particular exercise. PAX run to the next lightpole to tag the next pax, then run back to their lightpole to continue the exercise. Exercises were: coupon squats, lunges, coupon chest press, coupon tricep extension, coupon row, coupon bicep curl, coupon shoulder press, squats. It came to my attention that we need to include pull ups in each Murph workout, otherwise the Q has to do 20 burpees, so we ran to the playground to do AMRAP pullups for the last few minutes.


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