F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

It’s A Great Day To Do The Murph

5

14 Davillians including 1 FNG arrived at Atlee unaware of today’s events but ready to hit the ground running. YHC did give a warning to start stretching since there would be no time during the workout.

5:30 came and the PAX got to work

This how it went down:

THE MURPH – 1 mile run around the back out the schools to the pull up bars by the Cool Spring track.

10 Rounds of the following:

  • 10 Pull Ups
  • 20 Merkins
  • 30 Squats

1 mile run back the way we came

Numberama, Namerama, and Announcements. YHC took us out

MOLESKIN

First this being the first “real” Murph completed at DaVille the PAX crushed it. The first mile everyone completed it in less than 10 minutes, Helix once again showed everyone up with proper pull up form, and Phonics lead the PAX back on the run.

Welcome to Maytag who like to fix appliance as a “hobby”. TClaps not only for completing the Murph on his first post but for being a LIFO and was able to find us.

SPIT ON THAT!!

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5 Comments

  1. For a workout so SIMPLE, it was sure HARD. Excellent beat down Spit! Welcome Maytag. What a rough introduction. Well done! Mailsack, Bulkhead, thanks for the partner support.
    I resent you young RUNNERS the older I get. Helix is always a How-To-YouTube Video. No help on the chin-ups! Seriously?

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