F3 Copley

WOD Friday

Fri., Apr. 21, 2023

Week 8 of Murph Training

Fri., Apr. 21, 2023 / 05:30 am - 06:15 am / Copley High School



3 rounds of:

  • 10 sampson stretches
  • 10 overhead squats
  • 10 big boys
  • 10 supermans
  • 10 merkins
  • 10 pull-ups

Then 3 rounds of:

  • 5 pull-ups
  • 5 squats
  • 5 merkins
  • 10 squats
  • 5 merkins

Then we finished by running 4 400s with 2 minute rest between each lap.


Today was a tribute to my dad on his birthday. There are many things I admire about him, but above all he is an outstanding provider and protector. Throughout my life I’ve watched my dad weather many storms and face challenges head on to provide for my mom and all 7 of us kids. He is also an unabashed protecter and defender of his family and others in need. He’s been an excellent role model to me of how a man should lead. I was proud to brag about him for a bit this morning. I’m honored to be one of his sons!