• Workout Date - 01/16/2016
  • Q In Charge - Look Out Below
  • The PAX - Soccer Mom, M.O., Floppy Disk, Whisper, Hulk Smash, Bambi, Thumper, Lite Brite, Snap Fish, Look Out Below (YHC)
  • AO -

The Murph makes an appearance at Pitchfork and 10 weirdos enjoyed every last rep!

The Murph is a workout inspired by Lt. Michael Murphy (SEAL) KIA June 28, 2005 during Operation Redwings.  He willing and knowing left cover and exposed himself to enemy fire so that he could gain a better communications signal with HQ and radio for help.  For his actions, Lt. Murphy was posthumously awarded the Congressional Medal of Honor.

This workout was a favorite of Lt. Murphy and he referred to it as “Body Armor”.  Normally, the workout is done with a 20-30 lb weight vest to simulate the weight of body armor, but we didn’t not do that on Saturday.

The Warm up – SSH & IW – IC x 25

The Murph goes likes this:

1 mile run

100 pull ups

200 merkins

300 squats

1 mile run

We broke up the reps into 10 sets of 10 pull ups, 20 merkins and 30 squats.  Modify was the name of the game if you felt like you needed to.

I’m proud of everyone for finishing!  This is a tough, tough workout that is long and hard, both physically and mentally.


friend of Hulk Smash and Whisper, Greg, doing better and has entered a physical rehab facility in Atlanta

sign up for Drifter 6K – use F3 for $10 off – race is on Saturday, Feb. 6

Convergence at Star Command this Saturday, 1/23 – check preblast for details

Brew Ruck this Saturday, 1/23 starting at 12 PM


Look Out Below

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