Always 70 and Sunny
Always 70 and Sunny

The Murph crosses the James


10 determined men posted on a cool, breezy and a little wet Wednesday morning to see what YHC would bring across the river.  What has become a regular monthly SOJ workout had not made an appearance in “Richmond Proper” for a while.  The Murph was set up before 0530 and we were off on time.


1 Mile – Run to Burpee Road (no burpees this time) turn around at the median and back down Rugby Road to the bottom of the hill, back up the circle, across the front of the Carillon to the other circle and down to the Rusty Cage.

10 rounds – 10 pull ups, 20 merkins, 30 squats

Reverse the mile back to the flag.

A couple minutes left for Mary: LBC, Crunchy Frogs, Heels Up and Over.

COT Numbers/Names and TYA took us out.


After months of punishment going through the Murph at TwinTeam, YHC decided it was time to cross the river with it.  It’s a simple concept but a beast of a workout.  Even after doing this for a while the pull ups are by far the most difficult part, you will be sore tomorrow and Friday.   Perfect numbers for the Murph today too, the cold and rain seemed to keep a few away, it would have been doable but difficult with 15 or more at the Cage.

Mumblechatter was low but the highlight of the day was the cadence in a round, initiated by Lab Rat, with everyone participating in calling the last round of squats.  A close second was TYA’s attempt to mimic Sippy Cup’s soothing lullaby cadence.  It sounded more like a creepy old man trying to lure kids into a van.  Bleeder got scared of the impending rain and shortened the last mile to take off early.   It’s a good thing we weren’ t running a little faster or he may have taken us out on his sliding turn and acceleration onto Douglasdale.

A couple of potential things happening this weekend with the HR 1 year Saturday and Cville Men’s 4 miler Sunday.  Participation is suspect so anyone that is interested in going to either, speak up to see if there are others to join.

Happy to bring the Murph out for those that don’t get to experience it often.

Everything is coming up Rosie.


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  1. Swirly (F3 Corporate) on

    Been a while since we had the ole Murph @ WDOG – well done Rosie !
    Way to work guys..
    See y’all in the gloom..

  2. Beautiful…Murph-Dog Wednesdays has a nice ring to it – just saying…

    Nice work Rosie and PAX.

  3. Absolute terror of a workout! I’ll be “sore tomorrow and Friday”….that’s cute. Arms feel amputated at the elbow now.

    Credit to BT for calling me out on the cadence in the round…I just followed up with action on his idea. Great to partner with you and the silicone gloves, BT. I gotta start shaving the bottom of my legs for the assisted pullups to save me from having the hairs ripped out one by one.

    Rosie, you failed to mention Swirly calling out to the local Sasquatch population during last couple pullup rounds. Apologies due to the residents of Riverside Drive are in order.

  4. Swirly (F3 Corporate) on

    Yep its true after that many pull ups I tend to yell out a kinda primal holler …. Sasquatch would be a great F3 name – by the way were the heck is wincklesphyncter ?

  5. My first ever Murph did not disappoint. As we neared the end, BT aptly stated it was ‘time for bite-the-pillow Merkins’ …brutal. I’d be fine if Murph sticks to his side of the river for a while…

  6. Any time, Labrat. Hope the RAMM Gears crew doesn’t give you too much grief for only having bare shins in the shape of hands. Along with the rest of my upper body, the calluses on my office hands are screaming today. Bring it, Rosie!