a messi murph

FNGs: none
Warm Up: SSH 20 Fozzie Arm circles
The Workout: MURPH 1-mile, 100 merkins, 200 squats, 300 LBCs, 1-mile
Mary: 10 devil burpies, LBCs, windshield wipers, Carolina drydocks, low slow flutter, heels to heaven, dead cochroach, have a nice day
Announcements: check slack, tri sprint, run the quay
T-Claps (Recognition): none
Prayer: no one gets hurt at tri sprint or run the quay f3 familys