Murph 9 of 19 (in 2019)

Pre-Blast

• 10 HIM for the ninth of 19 Murphs (in 2019) at FOD.
• Stronger backs, stronger hearts in 2019.

The Warmup

• Circle up for Good Mornings, Windmills, Calf Stretches, CH 'Mercans.

The Thang

• Do a Murph (Run up to the baseball field and back for your mile).

COT

NMS

• Pigeon is a beast.