The Murph Skills
1. Cone work – 4 cones and a mosey.
Cone 1 – Gecko walk
Cone 2- Crawl Bear
Cone3 – Crab Walk
Cone 4 – Bear Crawl
Mosey around lot back to fitness center.
Rinse and repeat following skill drills
Round 1
1. 4 Archer Pull-ups or 10 pull-ups
2. 5 Sphinx Push-ups
3. 10 Deep Squat Holds
4. 30 second Hans Stand
Plank for 6
Round 2
1. 5 Scapula Raises – Hold
2. 5 Archer Push-ups per side
3. 60 sec deep squat hold
4. 45 second Hand Stand
Plank for 6
Round 3
1. 10 prone pull-ups
2. 20 Partner Merkins
3. 10 Jump Squats
4. 60 second Hand Stand
Plank for 6
Mary –
American Hammer X 20 IC
COT- YHC
Prayers and Praise
Stretch – New Role Amen brother
JR- Safe travels and may God bless your new opportunity!
Stage Fright – May your father find peace and joy and safe affordable living arrangements in GSO!
1 Peter 5:10-11 NIV
[10] And the God of all grace, who called you to his eternal glory in Christ, after you have suffered a little while, will himself restore you and make you strong, firm and steadfast. [11] To him be the power for ever and ever. Amen.
PAX: Wicked
QIC: 8/25/16
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