February 12th, 2017 By KGB

Return of “The Murph”
A tribute to Lt. Michael P. Murphy, killed in action in Afghanistan 2005

Warm up:
Jog through ASEC parking lot doing high knees, butt kickers, karioke

Circle up at lower parking lot
SSH x 25
Cotton Pickers x 15
Hamstring stretch
Mtn. Climbers x 20

The Thang
“The Murph” is workout named after Lt. Michael Murphy, who performed this while training as a Navy Seal with a 20lb weight vest. No weight vests were used today.
Beginning at ASEC lower parking lot
1 mile run to physical plant to parking deck to Belk lot back to ASEC

Meet at pullup bars
100 pullups
200 merkins
300 Squats

Break down into 20 sets
5 pullups
10 merkins
15 squats

Run another mile on same course. Meet back at ASEC for Mary

Mary
1 minute plank
Windmill planks
Brazillians x 15
6 inches/low flutter
Freddie Mercks x 20
Cobra stretch into child pose into dry dock

Moleskin:

1. Twelve hearty Pax decided to test their strength and endurance by taking “The Murph” challenge on a beautifully, cool, clear Saturday morning at ASEC.
2. First time using our new pullup bars to do “The Murph” and everything held up fine. Thanks to Hipbone and all who helped on our new toy! Q did not anticipate the three amigos, Grover, Fire Chicken, and Frostbite finishing in record time today. Good job boys! They had their own three-man Mary until the rest of us caught up. Next time, Q will bring a weight vest for them to even their times out with the rest of the Pax! Also, there was a question about using Crossfit pullup technique versus F3 pullup technique while performing “The Murph”. Q votes for F3 technique for all future pullups. Much more fundamentally sound!
3. Overall, a very challenging workout today guaranteed to produce sore muscles in the
morning. Take plenty of Motrin before bed tonight!
4. Thanks again for a great workout and allowing me to lead today! F3 Brotherhood is a
wonderful thing. Steel sharpens steel.

Moleskin faithfully submitted by Total Package 02/11/17

Concord

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