Thursday, February 9
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: Murph

Honeymoon and Florence did the Murph : 1 mile run from BWES to JRHS with a lap around the track then continue to BWES playground. 10 sets of – 10 pull ups, 10 Merkins IC, 15 Squats IC. Reverso 1 mile run following same route. Doozy and Doublemint rucked around the hood and schools then met up with the Murph crew on our way back.

3 Murph Bros and 3 Iron Bros attacked the day at Twin Team. Honeymoon, Marmaduke and Rosie did the Murph : run 1 mile from BWES down to JRHS, do a lap around Track then continue to playground. 10 sets of 10 pull ups, 10 Merkins IC, 15 Squats IC. Then reverso run back using the same path. Machismo, Judge and YHC did this for IPC Week 4 : 100 Gas Pumpers (Knees to Chest ab exercise)50 Invisible Jump Rope1 mile run25 Hello Dollies 25 Burpees50 Invisible Jump Rope400-meter run25 Hand Release Merkins25 V-Ups50 invisible Jump Rope400-meter run25 Leg Raises25 Jungle Boi Squats…

3 humble and upright brethren attacked the day with the monthly Murph to pursue righteousness. 1 mile run from Bettie Weaver down James River Rd to JRHS. Do a lap around parking lot and continue to Bettie Weaver playground. 10 sets of : 10 Pull Ups, 10 Merkins IC, 15 Squats IC. 1 mile run back using the same route. Mary with time remaining : YHC led 30 Standard Sit Ups IC, Tobit led 20 American Hammers IC, Rosie led 10 Marching Alabama Prom Dates IC (ask Rosie for demonstration next time you see him) DONE Numbers, Names, YHC took…

6 for the Murph Mossy around the school and the track for a mile to get to the main playground. 10 rounds of the below with each round consisting of the following exercises. 10 pullups20 Merkins30 squats After we completed the 10 rounds we headed back to the parking lot. Total millage equaled 2 miles with a nice little beat-down in the middle.

11 for the Murph Mossy around the school and the track for a mile to get to the main playground. 10 rounds of the below with each round consisting of the following exercises. 10 pullups20 Merkins30 squats After we completed the 10 rounds we headed back to the parking lot with several adding the hard way and a couple taking the normal route. Twin team hard way is no joke!! Total millage equaled 2 miles with a nice little beat-down in the middle.

10 for the Murph and 2 for running. Mossy around the school and the track for a mile to get to the main playground. 10 rounds of the below with each round consisting of the following exercises. 10 pullups20 Merkins30 squats After we completed the 10 rounds we headed back to the parking lot with the normal stop at the track to make sure we got the full mile in. Total millage equaled 2 miles with a nice little beat-down in the middle.

10 for the Murph and 2 for running. Mossy around the school and the track for a mile to get to the main playground. 10 rounds of the below with each round consisting of the following exercises. 10 pullups20 Merkins30 squats After we completed the 10 rounds we headed back to the parking lot with the normal stop at the track to make sure we got the full mile in. Total millage equaled 2 miles with a nice little beat-down in the middle. COT, Name-a-rama, Number-rama

7 brave souls braved the first Murph of 2022! Mossy around the school and the track for a mile to get to the main playground. 10 rounds of the below with each round consisting of the following exercises. 10 pullups20 Merkins30 squats After we completed the 10 rounds we headed back to the parking lot with the normal stop at the track to make sure we got the full mile in. Total millage equaled 2 miles with a nice little beat-down in the middle.

5 brave souls braved the last day of 2021 to take on Murph! Mossy around the school and the track for a mile to get to the main playground. 10 rounds of the below with each round consisting of the following exercises. 10 pullups20 Merkins30 squats After we completed the 10 rounds we headed back to the parking lot with the normal stop at the track to make sure we got the full mile in.  Total millage equaled 2 miles with a nice little beat-down in the middle. Strong work for all that showed up and look forward to…

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