May 29th, 2017 By King Louie

27* men came out today to be beat down by the Murph and honor those who have given their lives in service of our country. A little bit of pain and sweat is a good way to “earn” the grilled meats and other celebrations many will have on this day purchased for us by others. We showed up for a weak start by YHC, using foreign words such as “push ups” and “run the Tradition mile” without actually saying where that was. Thankfully @Pleasure was there in the lead to show everyone new to the AO how it was done. As was Jumanji, except he got there late and still passed most of us on the tradition mile.

Then for some reason everyone gathered in the middle of the parking lot instead of going to the bars…. A few men running in front of YHC told them to get to the bars, and yet somehow I was the first one to get on the bars and begin the non running portion of the beat down?

The Murph is the following:

1 mile run
100 pull ups
200 ‘Merkins
300 squats
1 mile run

Traditionally The Murph is done in the way that Michael Murphy did, wearing a 20lb vest. Major Pain came out carrying one, tossed it at someone’s feet, then it vanished and I never saw it again. Maybe he ate it. Then near the ending when I asked him what set he was on, he said he didn’t count because “None of these F3 guys are completing the Murph anyway” !!!!

Anyway, some men mysteriously disappeared fairly early and ran off on their own. After a brief discussion and announcement from YHC that we would all run together with the flag at the end when everyone was done… someone went and grabbed a flag and ran on their own? YHC announced it again and this time we continued to work out til everyone was finished.. some standing about, some planking, YHC throwing in a “bonus round” of 5 more pull ups for myself before deciding screw it 105 is more than enough.

We grabbed the flags, ran in two directions, then regrouped and finished out the run carrying all our flags down the Tradition Mile. Good showing by everyone this morning, hard push through this killer workout. Makes me think Lt. Michael Murphy didn’t even feel it when he got shot in the back on the radio with how much of a beast he was.

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LT. Michael P. Murphy (SEAL) was the officer-in-charge of a four-man SEAL element in support of Operation Red Wings, tasked with finding a key anti-coalition militia commander near Asadabad, Afghanistan. A fierce gun battle ensued on the steep face of the mountain between the SEALs and a much larger enemy force. Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire to radio his position to SOF Quick Reaction Forces. Though injured, LT. Murphy fought on, allowing one member of his team (Marcus Luttrell) to escape, before he was killed. For his selfless actions, LT. Michael Murphy was posthumously awarded the Congressional Medal of Honor on October 27, 2007. We honor his sacrifice and memory though The Murph Workout.
Excerpt from- http://www.endofthreefitness.com/murph/

*Our count at the end reached 27 but I only have 26 names on the recording???

Davis Lake, Highlands, Murph, The Precinct, TheMurph, Tradition