The Murph

  • by
  • Workout Date - 06/28/2015
  • Q In Charge - Seal
  • The PAX - Chernobyl, Crunchy, Data, Uncle Remus, Chaquita (FNG), and YHC
  • AO -

6 PAX, including 1 FNG, accepted the challenge tonight to get in as much of the #Murph as we could in our 45 minute window. Today is the 10 year anniversary of things going south during Operation Red Wing as 3 members of Seal Team 10 were lost in a firefight in Afghanistan, one of those soldiers was Lt. Michael P.Murphy. Also known as the Murph. His daily routine has gained some notoriety over the years and has been the subject of many F3 and Crossfit workouts. Today, we salute you brother. I’ll note here that I am amazed at just how much we got in.

Dusk observations: Crunchy likes tank tops, me thinks he’s in love with his biceps. Chernobyl is a beast now! FNG Chaquita beat me in a 5k last time we met. Time for some payback. Data and Remus have the Matinee stare now. You wouldn’t understand, unless you posted there.

The Murph Challenge:

1 mile run

100 pull-ups

200 push-ups

300 squats

1 mile run



We didn’t have vests or body armor (well, not that I’m bringing to a workout anyway) so we’re going to run this modified.


SSH x15 IC

IW x10 IC

MC x10 IC

Times a wasting! Let’s mosey.

The thang: 

1/4 mile to 1st station

10 pull ups

20 mericans

30 squats

Rinse and repeat 4 times on each loop of workout loop in park. X2 loops. Plus an extra set at the end. That put us at 90 pull-ups, 180 mericans, 270 squats, and 2.2 miles of run in 44 minutes! Smokin’ Gentlemen! I can’t express just how proud I am of these guys!


Welcome to Shannon Kelly, now Chaquita!

Matinee: be there Mondays at noon, Falls Park stage,

Wednesday: 0.0 with San Diago, next to Swamp Rabbit Crossfit, 6am

Also Wednesday: RWB (Red, White, and Blue) workout at Linky Stone Park (Downtown next to Falls Park), contact Data at @willbrown72 via Twitter for details (noon?)

Prayer’s and Praises for Uncle Remus’s family and a Happy Anniversary!

Thoughts and prayers to those in Charleston for being the shining examples of what South Carolina should represent in the face of tragedies.

And for the record, it was killing YHC not getting in that last set of pull-ups, mericans, and squats. So those of us that had time got EH’d into finishing up! Outstanding work Data, Chaquita, and Uncle Remus. Way to #finishstrong

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