F3 Copley

WOD Friday

Fri., Mar. 24, 2023

Murph Training

Fri., Mar. 24, 2023 / 05:30 am - 06:15 am / Copley High School



Week 4 Murph Training

3 Rounds – 10 Reps Each
– Sampson Stretch
– Overhead Squats
– Big Boys
– Supermans
– Merkins
– Pull-Ups

Then 4 Rounds of
– 5 Pull-Ups
– 10 Merkins
– 15 Squats

We finished with two runs of 800m each, with a 3-minute rest between the runs.

Weighted vests were worn by some. Hard work was put in by all.


Today’s thought reflects on a quote a read a few years back. Unfortunately, I cannot find the author or book but it looks like it is attributed to Tony Robbins. The quote is, “It is not what you achieve that brings you joy and fulfillment, it’s the person you must become to achieve it.” How many times do we work hard to achieve a goal, and when we achieve it, it doesn’t feel as good as we expected? Or, even worse, when we don’t achieve the goal, we feel like a failure? Today’s quote is a great reminder to take joy in, celebrate, and reflect on the improvements we make in ourselves when we work towards a goal.