August 28th, 2017 By King Louie

6 men gathered at Tradition to honor Lt Michael Murphy with the monthly workout F3 does on the last Monday of every month…. The Murph. Originally named “Body Armor” this is a favorite workout that Lt. Michael Murphy often did while wearing a 25lb flak jacket. We did the following:

5:29 – I gave a reminder of the workout / instructions on what we were doing to @Sterling.
5:30 – @Guinness and @Maximus were engaged in a massive battle of trying to get the Shovel Flag into the ground, with a shout from @Mandown and an announcement from me to begin, off we ran for….

1 mile run, Tradition mile
100 pull ups
200 ‘merkins
300 air squats
~6:02 – final 1 mile run, on the Tradition Mile.

Only variants to this were…

@Yellowcard arriving ~1 minute late, and YHC running back to tell him what we were doing. Apparently he already is very familiar with The Murph from previous Crossfit experience.
@Mandown had to leave early for work. Rather than just running 1.5 miles home, he left early to run the Tradtion Mile THEN go home.
@Maximus left ~2 minutes early for the mile to make sure he finished on time.
YHC grabbed the flag to run, apparently the stomping and jumping of @Guinness was not enough, as it was on the ground when retrieved! 🙁

Good work this morning, men. Hard push by all, and I never noticed anyone slacking off any more than just a few seconds to catch some breath. @Mandown rocketed down the Tradition Mile to start off, and @Yellowcard surprised us all by running right after @Mandown at the ending… as he’d already finished his reps! #strong

The Murph