Catching the Murph Bug

/in /QIC:

PAX: Jerk and Decoy holding down South Park
Warm Up: 4 mile EC run
The Workout: The modified Murph working up to the full. 1 mile run to Bryan Rd Elementary play ground. Followed by 100 lateral rows, 200 pushups, and 300 squats. Once we complete reps we ran a mile back the South Garner HS.
Announcements: Run Ranger Run in February. Smoky Mountain Relay in April.