F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: Murph

2 PAX showed up virtually in the gloom this morning. A Memorial Day Murph was in order. 5:30 hit and we were off! Slight modification as no pull up bars were in sight. 10 American Swingers 20 Merkins30 SquatsMosey 1 minute out, 1 minute inx10 Finished with a few minutes to spare so Mary was called: 20 Crunchy Frogs20 American Hammers with the coupon Numberama, Nameorama, Announce-O-rama: Inaugural 3rd F AO: Tuesday at 8pmVR Dawg Wednesday at 5:30amHDHH Wednesday at 6pmAll on the zoom: Meeting ID: 822 7005 7337, pm for the password or check Slack

27 PAX (the largest ever in F3 Hampton Roads) gathered on Memorial Day to perform the Murph in memory of Michael Patrick “Murph” Murphy and all others who given their lives in service to our country. The Thang Warmarama: Side straddle hops, Michael Phelps, Imperial walkers, through-the-tunnel. The Murph: 1 mile run, 100 pull-ups, 200 push-ups (merkins), 300 squats, 1 mile run, performed with a 20 lb. weighted vest. Workout is named after Michael Patrick “Murph” Murphy (https://en.wikipedia.org/wiki/Michael_P._Murphy). Murphy was killed on 28 June 2005 after he left his cover position and went to a clearing away from the mountains,…

Two SOJ dudes shed the fartsack to pay their respects today. Here’s how it went: Mosey to the JRHS track – locked!! – audible lap around the JRHS parking lots for Mile 1. 10 sets of 10 x pull ups (OYO), 10 x merkins (4 ct, IC), 15 x squats (4 ct, IC) Mosey around the JRHS parking lots then up Twin Team for Mile 2 and a set of Mankillers to make sure we left everything out on the field. BTTF – numbers, names and YHC took us out. NMMS: YHC is deeply grateful for the privilege to live…

6 Davillians arrive ready to go for another Tuesday morning beatdown This is how it went down Warmup – 1 mile run around the service road, the Cool Spring bus loop then to the gravel track YHC then ask each PAX member to select Option 1 or Option 2. The Vote was 3-2 in favor of Option 1. The Murph it is!! The Murph – One mile run completed. 10 Rounds of the following: 10 Pull-Ups, 20 Merkins, 30 Squats. Run laps around the track for the six Mosey back to the Atlee parking lot 1 MOM – American Hammers…

A solo Davillians at 5:30 decided to get out of the car and get ready. Luckily at 5:31 Opus showed and 5:35 Bulkhead decided to make an appearance so this lone wolf became a wolfpack. 3 Davillians took part is an old tradition of First Murph Wednesdays at MANNDate. This how it went down THE MURPH 1 mile run 10 Rounds of the following: 10 Merkins20 KB Swings30 Goblet Squats No time left for another mile 2 MOM – Curb touches and Boat/Canoe Numberama, Namerama, Announcements, YHC took us out SPIT ON THAT!!

Here is how it went down today. Met at clubhouse 5:30am! Four runners & Annie took off to grab desired mileage. Two took off to complete the Murph. Honeymoon took us out. New Market has been very diligent in practicing socal distancing during the Corona Virus era. We might even have enough PAX to create a new AO? YHC has not Q’d in a LONG time and frankly I do miss it, but what I miss even more is the large groups of exceptional men I get to interact with each workout. I even though now that I have been…

4 Davillians unaware of the plan at hand arrived ready to roll This how it went down: THE MURPH Mosey around the school grounds from north to south and east to west 10 Rounds of the following: 10 – Pull-ups20 – Merkins30 – Squats (modification for Opus LBC’s) DNT so mile back Mosey to the SF, Numberrama, Namerama, Opus took us out MOLESKIN YHC was surprised to see Opus out since he mentioned his knees were acting up. He rolled in the minivan, mentioned he has been up since 4 and knees feeling better. Just has a precaution, YHC advise…

10 strong for the Murph today….with 1 FNG! Mossy to the main playground = 1mile 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 = 1 mile COT, Name-a-rama, Number-rama Good work today by all!! Welcome Smokey and nice job on the Murph for your first post! Props to Rosie for running to and from the Murph.

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