F3 Gastonia

Fitness, Fellowship, Faith


  • When: 05/28/2018
  • QIC: Whoopee
  • PAX: all of them

OK guys, you have probably heard of it, but just in case…

This Memorial Day (Monday, May 28, 2018) we will be doing The Murph at Martha Rivers Park. We will meet at 0700 and start shortly thereafter. It is a workout that honors Lieutenant (SEAL) Michael P. Murphy and other fallen heroes. Keep in mind it will be tough and you will be sore for a few days after,  however, if you understand what this is about, that really does not matter and you will be there anyway. Here is The Murph:

1 mile run

100 pull-ups

200 push-ups

300 squats

1 mile run

Basically, you will do multiple sets of exercises (for instance, 20 sets of 5 pull-ups, 10 push-ups, and 15 squats) with a mile run before and after. I will have some history on the event, but feel free to bring a fact or 2 to teach others.

Keep in mind, we often modify the pull-ups if needed (Australian pull-ups, jump up pull-ups, or heck, how about some Rocky Top Burpees).

Make sure you bring something to drink. We will do coffeteeria after for anyone that is able.

Obviously this will be less painful if you do some training before. You have 3 weeks to prepare. My challenge to you reading this is to alternate daily pushups and squats with a total of 200 per day between now and then (starting today with 200 push-ups today then 200 squats tomorrow…). You might want to get some running in as well and a pull-up or 2 between now and then wouldn’t hurt…..

1 Comment

  1. Aye!!! I like it Whoopee…good work and men don’t slack on this challenge!!

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