Image Image Image Image Image Image Image Image Image Image

F3 MeCa | October 17, 2019

Scroll to top


No Comments

Let’s hike the Murph!

  • When: 08/27/18
  • QIC: Disaster
  • The PAX: Thorn, Poutine, Conchito, Kleanup, Slappy, Charmin, The Nanny, Disaster

Seven runners and one hiker (?) showed up at Highland Creek Sports Club this morning to honor the memory of Lt. Michael Patrick Murphy with our monthly running of The Murph. At 528AM we only had five men but always the rules follower, YHC decided to wait until exactly 530 to start. Sure enough, @Slappy came rolling in (via car) at 529 followed by @Charmin (on foot) and then a mysterious figure emerging from the shadows wearing a full backpack and hiking boots. @Nanny had decided to supplement today’s run with a one mile hike from his house instead. Whatever works for you sir. With no time left to start a campfire or roast marshmallows the PAX was off. Here’s how we did it:

  • One mile run (or hike for @Nanny)
  • 10 pull ups
  • 20 merkins
  • 30 air squats
  • repeat exercise regimen ten times
  • One mile run (or hike for @Nanny)


  • Low flutter IC X 25 (Conchito)
  • Plank jacks IC X 20 (Thorn)
  • Pretzel crunch IC X 20 (Slappy) Flapjack


  1. It was nice and cool this morning but our old friend humidity was back in full force. The PAX were already completely soaked by the time we reached the halfway point on the first mile run.
  2. Our frequent animal visitor was back to speak to us on the playground today. Much debate about what it is exactly but we finally decided that it is an owl. Or a fox. Or a coyote. Or a water buffalo.
  3. Nice performance by the PAX today. @Conchito and @Slappy have been working on their running and it showed. Strong finish for everyone.
  4. @Kleanup compared my frequent grunting to a women’s tennis player. I’m not sure if that’s a complement or not but I’ll take what I can get. There are worse things to be compared to than Maria Sharapova.
  5. I was hoping to see @Nanny complete his pull ups in full backpack but alas he opted to remove it for the exercises. No word on whether he trucked off into the woods to fry up some varmint for breakfast afterwards.
  6. Congratulations to @Poutine for completing his first Murph today. Come back again next month and try to do it even faster.
  7. Thanks to everyone who showed up to honor Lt. Murphy and the rest of our armed forces this morning.
  8. @Charmin has the ‘Q’ tomorrow morning at HCES so get ready for some calf work!



Submit a Comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.