Always 70 and Sunny
Always 70 and Sunny

Modified Murph


After hitting the snooze one too many times this morning, YHC’s feet hit the floor at 180 mph and was out the door in about five minutes. Upon arriving at the AO, YHC knew it was going to be a good day. Scout was out on his pre-BC run and Clifford was waiting in his sprinter van. Joined by Deflator in his typical run-up fashion and Screen Door (on a slight delay), the five PAX debarked.


The Thang:

Late in the night of June 27, 2005, a four-man NAVY SEAL team inserted, via fastrope, in a saddle between Sawtalo Sar and Gatigal Sar. The operation that followed is formally known as Operation Redwings but is more notably recognized as the battle resulting in the “Lone Survivor” (Marcus Luttrell). To honor the fallen men (see table below), we completed a modified Murph.

Name Age Action Hometown
Navy SEALs
LT Michael P. Murphy 29 Part of 4-Man SEAL team, killed in an ambush Patchogue, New York
SO2 Matthew Axelson 29 Cupertino, California
SO2 Danny Dietz 25 Littleton, Colorado
SOC Jacques J. Fontan 36 Killed aboard the helicopter when it was shot down New Orleans, Louisiana
SOCS Daniel R. Healy 36 Exeter, New Hampshire
LCDR Erik S. Kristensen 33 San Diego, California
SO1 Jeffery A. Lucas 33 Corbett, Oregon
LT Michael M. McGreevy, Jr. 30 Portville, New York
SO2 James E. Suh 28 Deerfield Beach, Florida
SO1 Jeffrey S. Taylor 30 Midway, West Virginia
SO2 Shane E. Patton 22 Boulder City, Nevada
160th Special Operations Aviation Regiment
SSG Shamus O. Goare 29 Killed aboard the helicopter when it was shot down Danville, Ohio
CWO3 Corey J. Goodnature 35 Clarks Grove, Minnesota
SGT Kip A. Jacoby 21 Pompano Beach, Florida
SFC Marcus V. Muralles 33 Shelbyville, Indiana
MSG James W. Ponder III 36 Franklin, Tennessee
MAJ Stephen C. Reich 34 Washington Depot, Connecticut
SFC Michael L. Russell 31 Stafford, Virginia
CWO4 Chris J. Scherkenbach 40 Jacksonville, Florida


Modified Murph:

1 mile run: All PAX departed promptly at 0530 for one-lap around lake (1/2 mile). Once first PAX (Scout) reached the starting bench, all PAX turned around and completed return trip.

100 big boy sit-ups, 200 merkins, 300 squats: Completed in 10-20-30 sets (x10). Counting duties were rotated.

1 mile run: Same format as above.


Since the PAX completely crushed the modified Murph (33 minutes total), we had time for some Mary. Ring of fire (Flutter kicks and six inches) and Captain Thor (1:4 ratio up to 4:16 of big boy sit-ups and American hammers).


Circle of Trust (COT):

Philippians 1:21 “For to me, to live is Christ and to die is gain.”

What if we lived with this mindset?

Ball of Man



Backblasts will be transitioning on JULY 1 from f3nation.com to f3rva.org. Schedule will remain at current location (http://f3nation.com/schedules/hampton-roads-va/). Please contact Screen Door at hamptonroads@f3nation.com if you have any questions/difficulties with the transition. You will need to reset your password upon first login. If you have not posted and/or commented on any previous backblast, please do this ASAP. If not, your account will NOT transition over and Screen Door will need to recreate it.

July QuadP challenge is #TakeAVacation. 1 point for posts outside Hampton Roads (at new AOs), 2 points for first post at a Hampton Roads AO, and 3 points for first Q at a Hampton Roads AO. Cannot earn 2 and 3 point mark in same workout but could on consecutive weeks. Please record at (https://docs.google.com/spreadsheets/d/1-R0I0BO-L6Xrl4m1i8kqlbzloGbPdvRmkLwbwyASunU/edit#gid=1563258271). F3 Corporate Southeast and Big Data will confirm points.

F3HamptonRoads is about to have two new additions to the Hall of Fame (SpaceMonkey sits at 48 posts and Screen Door at 47 posts). SubMac, get the wood burner ready.

Last Highlights: Scout can run!!!!, Deflator is in a strong month (17 posts), Clifford continues to work hard and it’s obvious he is getting stronger, and lastly Screen Door has transformed the F3HamptonRoads IT resources into well-oiled machine.



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