Murph 5 of 19 in 2019

Pre-Blast

• 13 HIM for the fifth of 19 Murphs (in 2019) at DP.
• Stronger backs, stronger hearts in 2019.

The Warmup

• Pledge of Allegiance at flag.

• Circle up for OYO Good Mornings.

The Thang

• Do a Murph (to the parking lot circle, back out of the lot, up the hill, down around the circle by the flag, back down to the pond, around the stage, to the pull-up bars).
• Run reverse course back to the flag.

Mary

• Extended plank holds, 20 Diamond Merkins, 10 WG Merkins.

COT

See also

• Time Flys.
• RIP Jimmy. You've got wings that we can't see
• Welcome FNG Soup Cans
• We'll take it from here, Cardinal
• It's a Jungle at Lion's Den