April 25th, 2016 By Deuce

3 East Charlotte fitness warriors came out to honor a real warrior, Lt. Michael Murphy, and his fellow soldiers. This was the third running of the Murph in F3 Boondocks, and probably the quietest. #WhatNoMumbleChatter

Warmup

Mosey to start.

• Windmill x10
• Forward Fold stretch series x 2.

The Thang

• 1 mile run
• 100 Pull Ups
• 200 Merkins
• 300 Air Squats
• 1 mile run

Mary

• 10 WWII Sit Ups OYO
• LBC x30
• The Squirm x15
• 20 Oblique Crunches OYO
• Flutter Kick x10
• J-Lo x10

Moleskin

1. Great effort by all. We all finished our first mile in under 8 minutes!
2. For the pax who have never done the Murph, it is a great way to log a monthly check on the progress of your fitness journey. Give it a try next month.

Peace,

Deuce

Date	2/29/2016	3/28/2016	4/25/2016
Pax	Time	Time	Time
Baby Face	0:28:28	0:26:42	0:27:42
Poncho	0:34:36	0:30:32	0:31:00
Deuce	0:34:02	0:31:45	0:30:09

Boondocks, Murph

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