AO: POOLER
QiC: Periwinkle
Date: 04/30/2026
Title: Murph Week 9
Number of HIMs: 3
Betty Crocker, Sterile
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Quick stretch & hang – Bc added a card to a runners truck right by us
Tha Thang:
Murph Ladder:
1 mile run
Then ladder up style pull up – merk – squat
2/4/6
4/8/12
6/12/18
8/16/24
Continue adding 2/4/6 — 20 min cap
Into
1 mile
COT:
Great volume workout
6-10 rounds completed by all
Discussed post Murph keeping a structured Thursday plan of some sort
Solid push