Always 70 and Sunny
Always 70 and Sunny

2020 F3RVA Murph Challenge


06:00 Memorial Monday Murph at Dogpile. This will be Deuce’s VQ.

For those of you who are not familiar with the “Murph”, it is a workout named after Navy Lieutenant Michael Murphy, who was killed in Afghanistan June 28th, 2005. He originally named the workout “Body Armor”. The workout consists of an initial 1 mile run, followed by 100 pull-ups, 200 merkins, and 300 air squats completed in any intervals, then capped with another 1 mile run. It is commonly broken up into 20 “Cindy”s of 5 pull-ups, 10 merkins, and 15 squats, but can be broken up into any increments. https://www.cnn.com/2019/05/27/us/memorial-day-murph-challenge-trnd/index.html

Looks like we can have 16 without having to use the highest bars at the dusty cage at Dogpile. With those bars, an additional 4-6 can be added. If we have more than 16, we can hold it at another AOs such as Twin team for SOJ, Hermitage high for West end, and Hoedown for Richmond City. Then we would need someone to Q any other AOs. Deuce will be bringing water bottles for the Q. Hardywood suggested having a socially distanced fellowship following with some coffee and lawn chairs. If any are interested, it can be coordinated.

Please leave comments on your participation and preferred AO.

Hitchhiker on behalf of Deuce.


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  1. Nice Doublemint, thanks! For the gravitationally challenged, I will hang some resistance bands for assisted pull-ups. 8-50 lbs of assist.

  2. If we have more than 16 PAX at Dogpile, I am happy to be the Q at Hoedown. I will map out 1 mile run before and after the workout. I will bring some Korean bakery to celebrate it.

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