June 4th, 2016 By Drop Thrill

The Murph is a workout named after Navy Lieutenant Michael Murphy, who was killed in Afghanistan June 28th, 2005. He was 29, of Patchogue, N.Y. Lt Murphy was awarded the Congressional Medal of Honor after his death. The workout was one of Mike’s favorites and he’d named it ‘Body Armor.

I posted at the Metro convergence Monday and we did a modified Murph, and I liked it a lot and thought it was easily modified for us ruckers (or backpackers as Horsehead likes to say). So we did sort of the following:

10 – Merkins
20 – Squats
30 – LBC (modify for ruck if needed)

Run two laps or ruck one.

Rinse and repeat several times until the q gets tired.

After about thirty minutes of this nonsense we went on to another equally silly exercise circuit.

Repeat each set increasing by five. Five, ten, fifteen and then twenty (sorry we ran out of time for twenty). The kicker is that all of these are done in cadence. So we really did a whole lot more than we seem like we would. Here are the exercises:

Squats
Lunges
Air dead lifts
Merkins
Mountain climbers
LBC
Reverse crunch
Dolly
Superman
Flutter

And with a little stretching we were done!  Great work men pushing through an ugly hour of sweating it out.

Congrats to Tough Skins who was away running his first triathalon and finished first in his age category!

Gremlin and Blue Crush you are both beasts.  Gremlin it’s time for you to step up and q brother.  You’re ready.

With me exiting Mint Hill in the coming weeks, I need you guys to step up and lead and help Chum and Capri.  They should haven’t to carry this burden alone.

Thanks for allowing me to lead and its an honor and a pleasure.

DT out.

The Vet

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