Murph Hip Hop Prep

#back_blasts #loco

AO: LoCo BRMS
QIC: @Bolt

The PAX: @Shute, @Brisket, @Refueler, @Bobcat, @Rikers, @Hoff, @Mater, @Hydro, @Microchip

Warmup: SSH IC, Michael Phelps IC, Squeeze Lemons, Wrist stretches, Cherry pickers IC, Leg stretches side and forward lunges

The Thang: The Murph WOD prep. Modified as necessary as we work our way up to the real Murph (1 mile run, 100 pull-ups 200 Merkins, 300 squats, another 1 mile run all with a weighted vest of 20 lbs)

What we did (Some HIMS had vests and or rucks #Tclaps for them):

1/2 Mile Run

10 x sets of:
5 Coupon curls plus 5 bent over rows to simulate pullups
20 Derkins to simulate vest weighted Merkins
30 Coupon squats to simulate vest weighted squats

Ended with a 1 mile run

Straight into…

Mary: done to the tune of Blackalicious, A-L Dolly Partons, L-T Flutter kicks, T-Z Freddy Mercuries

COT: In time of distress, have patience in life for everything around you, whether it’s your family, friends, coworkers, your faith etc., and it will pay dividends.

Proverbs 15:
A gentle answer turns away wrath
but a harsh word stirs up anger.

A gentle tongue is a tree of life,
but perverseness in it breaks the spirit.
A hot tempered man stirs up strife,
but he who is slow to anger quiets contention.

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