F3 Copley

WOD Friday

Fri., Mar. 17, 2023

Murph Training

Fri., Mar. 17, 2023 / 05:30 am - 06:15 am / Copley High School



Week 3 of Murph training. We started with arm circles, Michael Phelps and tappy taps before completing the following workout:

Three rounds of the following:

  • 10 Sampson stretches (5 each leg)
  • 10 overhead squats
  • 10 big boys
  • 10 Supermans
  • 10 merkins
  • 10 pullups

Then four rounds of the following:

  • 5 merkins
  • 5 pullups
  • 5 merkins
  • 15 air squats

Then two 800s with a four minute rest in between


My thought for today is from a line out of How to Win Friends and Influence People… “Only knowledge that is used sticks in your mind.”. This has been a reminder to me to not be so easily distracted with random interests. I’d be better off focusing on a few interests and applying the knowledge that I learn along the way.