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F3 MeCa | January 18, 2020

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The Last Murph in 2019

December 30, 2019 |

The Thang:

Run 1 Mile

100 Pullups

200 Merkens

300 Squats

Run 1 Mile

Close Out: Bearclaw


January 1:  Football at Hickory Ridge High School.  (It was mentioned that Clueless might be the Q.)  2.0’s are invited.

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October Murph

October 28, 2019 |

On the last Monday of October, 9 of the finest in MECA land converged on Stallings Park to pay tribute to a true American hero, Lt. Michael Murphy.  The temps hovered close to 50 but this didn’t keep a brother … Read More

Record setting studs

September 30, 2019 |

8 men came out in the record September temperatures to honor Lt Michael Murphy and make themselves stronger.  Mission accomplished.

Did we set records completing the Murph??  Not sure.  @Exit54 was done pretty quick, but that’s no surprise.  @DickTracy and … Read More

The Murph – August Edition

August 26, 2019 |

7 men, including 3 first-timers, posted for this month’s Murph. 2 others ran the starting and final mile, but substituted a bunch of other miles for the exercises. In any event, the workout was explained, along with a little background, … Read More

July Murph

July 29, 2019 |

On a back to normal summer morning 8 HIM’s showed up on the last Monday of July to honor Lt. Michael Murphy for paying the ultimate sacrifice for his country.  My watch said 0530 so off we went….


1 … Read More

Remembering the fallen

May 27, 2019 |

16 men completed a workout together to remember the fallen on this Memorial Day.  We do the Murph on the last Monday of every month to remember guys like Lt Michael Murphy and Christopher R Barton (info here) that gave … Read More

March Murph

March 25, 2019 | 1

Four of Harrisburg’s finest said goodbye to March at Stallings Road Park with a workout to honor Navy Seal Lt. Michael P. Murphy. Here’s how it went:

The Murph

1 mile run 100 Pull-ups 200 Mericans 300 Air squats 1 mile … Read More

August Murph, Honoring John McCain

August 27, 2018 | 1

8 men started, then one more joined to make it 9 that honored Lt. Michael Murphy this morning.  We all put in the effort to make ourselves better.

Honorable mention was made this morning for John McCain.  YHC knew he … Read More

August Murph

July 30, 2018 | 1

10 faithful posted for this month’s running of The Murph. Stretch on your own, then off we went, promptly at 0530, with the shovel flag leading the way.

1 mile run 100 Pull-ups 200 Mericans 300 Air Squats 1 mile … Read More

Memorial Day Murph

May 28, 2018 | 2

19 fine Americans rolled out of the fartsack and proudly came to the ‘Burg for the Murph.  It was also a time to remember those fine American heroes that paid the ultimate sacrifice for our freedom.  It went like this…………………….

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