Always 70 and Sunny
Always 70 and Sunny

Murph is back!


8 strong today to take on Murph Friday

Mossy to the main playground.

10 rounds of the below with each round consisting of the following exercises.

  • 10 pullups
  • 20 Merkins
  • 30 squats

After we completed the 10 rounds we headed back to the parking lot

COT, Name-a-rama, Number-rama

Awesome job today and it was great to see 8 strong along with bringing Murph back!  Keep digging on those pull ups as they smoked me today!


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  1. Thanks for the introduction to the Murph, Honeymoon! Almost two years with F3RVA and somehow I’ve managed to avoid it. …But the word on the street was that you were bringing it out today…so I figured it was time to check it out. Glad I did…although I’m gonna feel this for most of the next day or two.

    The BB didn’t mention that you also threw in some running. It was hidden under “mosey to the playground” and “head black to the parking lot”. Keeping up with Rosie on the mile return to the flag was pretty much impossible…not sure where he found that last bit of energy.

  2. Well done gents! Murph definitely roared his head this morning, Glad to have it back on the schedule!

  3. Thanks bringing the Murph back Honeymoon, glad to have it back as a monthly adventure at Twin Team. Between Sisyphus and the Murph, TwinTeam may soon develop a reputation for some tough regular beatdowns. Goose also warned that the Lucky Horseshoe is always in his trunk waiting.

  4. You left out my hill of pain, or whatever we’ll properly name it. I know, you got excited about it. It’s okay…

  5. Murph Murph go away, come back…NEVER!

    Man, that is a killer. That last round of pull-ups, while straining to do at least 3, definitely twinged something in the neck…OUCH. What a great workout though, and great to have 8 guys at Twin Team. Strong work fellas.