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