DaPile Murph Day

YHC was inspired by the recent celebration of the Murph Challenge that gets highlighted during the Memorial Day Season and a shout out to Lt. Michael P. Murphy who died in combat support of Operation Red Wings. He was posthumously awarded the Congressional Medal of Honor October 27, 2007.

Link below is the WHY:

https://themurphchallenge.com/pages/about-the-event

For those not familiar with the Murph Challenge here is the list of exercises This is the WHAT:

1 mile run then 100 pull ups, 200 push ups and 300 squats then 1 mile run…in a 20 lb vest or body armor.

So YHC wanted to get a good workout for the PAX and here is how this went down:

COP

We mosey to the Basketball courts by the middle school circle up for

25 SSH, 10 DQ, 15 Russian Soldiers, 10 Imperial Walkers, 10 Hillbilly’s (We are in DaVille after all), 15 Arm circles 10 small 5 big, Reverso, 10 Helicopters, 20 4ct American Hammers, 20 4 ct LBC’s, 10 reverse scorpions, 10 scorpions and 20 merkins.

THANG (the HOW)

So we divide into groups of 2, Partner 1(P1) as the Timer performs 5 pull ups, 10 merkins and 15 Squats. Partner 2 performs Suicide jog/run until P1 completes the set(this is the recovery for the P1 effort). Each member of the 2 man team does 20 reps! This will result in 100 Pull ups, 200 Merkins and 300 Squats. We had mumble chatter galore at about the 10th rep on to the final 20th. As expected some had to modify with Jerkins in lieu of pull ups as this is not a common routine for F3 in the RVA region. This took the groups about 45 minutes and with the mosey to the workout site and back totaled about 55 minutes. We ran over 2 miles with the recovery and mosey.

MARY

We return for some stretching for about 5 minutes then COT

COT

Numberama, Namerama, YHC took us out in prayer.

Moleskin

YHC has was introduced to the modified Murph(no 20 lb weight but all the other fun exercises were included(they did the 20 rep version in 20 minutes so each member had 1 minute to perform 5 pull ups, 10 merkins and 15 squats then rest the remaining time in each minute with the mile run before and after and you received a time) version performed by the Charlottesville F3 Bloody Friday work out where they do this workout on the last Friday of each month. You could get this version in a 45 minute workout as you had over 20 minutes to run 2 miles with a 5 minute warm up. Today we took this slow deliberately as we had an hour so we could work on the form and made the P1 the timer. This also kept the PAX together pushing each other. This was a great workout for the gang of six today. It was an honor to lead and have a great weekend Gentlemen.