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F3 MeCa | September 23, 2019

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The Murph – Memorial Day 2019

  • When: 05/27/19
  • QIC: Buffalo Bill
  • The PAX: Powerball, Brinkley, The Nanny, Jason Dreshner (The Nanny 2.0), Sage Dreshner (The Nanny 2.0), Sully, Ranger, Dodger, Avalanche, Bling, Urlacher, Chowder, Sparky, Man Down, FNG (Jorge), El Toro, No Way Jose, Illuminati, Dutch Boy, Drop Cloth

18 PAX, two 2.0s and 1 FNG came out to honor the fallen men and women of the armed forces by challenging themselves with “The Murph!”. Named after Lt. Michael Murphy, who lost his life in Afghanistan in 2005 and was awarded the medal of honor due to his heroic efforts to save his fellow Navy Seals, this workout was his personal favorite…and it goes a little something like this:

The Thang

1 mile run

100 pullups

200 mercans

300 air squats

1 mile run

I believe all of the PAX elected to break this into sets of 10.

10 pullups

20 mercans

30 air squats

repeato 10 times


20 Freddy Mercurys

The Moleskin

  1. Proud of everyone who came out today to honor our fallen soldiers
  2. Drop cloth and Sparky came expecting to participate in Poutine’s Mettle workout….but I believe that was at 5:30am, not 7:00am. So lucky them, they got to do The Murph!
  3. Remember what today is all about and give thanks for those who paid the ultimate sacrifice for our freedoms!
Buffalo Bill

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