F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

DaVille takes it’s first shot at The Murph (or at least 1/2 of one)

8

 

DaVille makes a return to some respectable numbers, with 14 strong this morning!  A beautiful morning, with temps in the 50’s and little to no wind.  There was a special request to get in a mile for the monthly challenge, so being that the Murph starts and ends with a mile run it seemed like it was time to give it a go.

Parking Lot Tracers

COP- SSH, IW, Abe Vigodas, Arm Circles, Shoulder Stretches

The Murph (partner)- mosey to pullup bars, instructions given as follows:  Everybody runs 4 laps, then partner up:  Each partner does 5 sets of 10 pullups, 20 merkins, 30 squats (totaling 100, 200, 300). Run 4 more laps in the opposite direction, or until time.

NMS- Somehow, YHC has never done this workout, so he had no idea on the time frame this would take.  While kicking a couple other ideas around in his head last night, this just kept coming up.  The allure of the run a mile challenge being checked off for the day was the bonus that put it over the top.  A couple notes for next time though:

  1. parking lot tracers and COP do not have a place for The Murph.  Best bet is to let pax know ahead of time and stretch out on their own.  We ran out of time.
  2. YHC needs to talk to the Southside people to see how they pull this off.  It seems as though the partners is the way to get thru this….do ya’ll do it solo?
  3. We need about 3 more sets of pull up bars.  It got crowded.

All in all, the pax worked hard and maximum effort was put in.  Pit Bull is an absolute BEAST, with LionO right on his coat tails!  Well done!  YHC spent much time sucking wind, so I am sure there were some other peak performers that were missed.  Lab Rat definitely needs to hit the pullup bars on the regular though, or else that strength fades quick.

Well done to everyone, dominate your day.

Thoughts and Prayers:

-The men of F3 Houston and the family of Big Wheel.  For those that don’t know, Big Wheel had a cardiac arrest on Saturday at an F3 workout, and the family took him off life support yesterday.

-The families of the victims of the Las Vegas shooting.

-Also, the family and friends of Tom Petty.  YHC’s first concert.

 

Lab Rat Apologizes…

Share.

About Author

Need somebody to talk incessantly during a long run? Ask you questions while you are gasping for breath? I'm your guy.

8 Comments

  1. Good call Lab Rat, the Murph never fails to disappoint. Well done men. The Murph is a task unto itself and does not allow for warm up.
    The TwinTeam Murph goes straight into the mile, usually run together. Then 10 rounds of 10 pullups (or AMRAP or partner), 20 merkins in cadence and 30 squats in cadence. Last mile is OYO if you have some gas left to push or not enough and need to cut it short. TwinTeam Murph is done on a playground with only a few actual pullup bars but other supports and climbing apparatus to use.

  2. Murph takes me an hour. At least.

    I like he idea of partners. Especially for the pull-ups.

    Changing my name to Breakdown for today RIP TP

    Don’t forget to pray for the folks in PR as well -they have a long road ahead.

  3. Well done LR and Davillians. And, just FYI, you will feel The Murph for days. I strongly suggest putting it into the monthly rotation because you will see improvements. Kudos to Honeymoon for bringing that to SOJ!

    Lots of prayers going up these days…crazy times.

Leave A Reply