GET READY PAX as The Fort will once again be hosting the annual Memorial Day MURPH – BUT this year we will be adding some friendly PAX competition.

Normal morning workouts will still commence at their respective AO’s but this will be your opportunity to either #DoubleDown or come out PUMPED and READY for the MURPH.

So here are the deets…

What is a MURPH? Really, I mean really? ok… http://themurphchallenge.com/the-workout/
■1 mile Run
■100 Pull-ups
■200 Push-Ups
■300 Air Squats
■1 Mile Run

…with a 20lb vest or body armor

This workout does not have to be done in order except for the mile runs. You can stagger your pull-ups/push-ups/squats. Ex. Complete 10 Sets of 10 Pull-Ups/20 Push-Ups/30 Squats.

REASON: LT. Michael P. Murphy (SEAL) was the officer-in-charge of a four-man SEAL element in support of Operation Red Wings. Murphy is credited with risking his own life to save the lives of his teammates. For his selfless actions, LT. Michael Murphy was posthumously awarded the Congressional Medal of Honor on October 27, 2007. We honor his sacrifice and memory though The Murph Challenge.

Date: 5/30/16

LOCATION AO: NAFO HS (think Coop or Varsity)

START TIME: 0640

COFFEETERIA: 0730 (TBD day of)

So whats this “friendly” competition thing all about?

There will be 3 MURPH categories in which there will be a selected winner (don’t get too excited, no monetary winnings here – just good fun and bragging rights)

3 Winning Categories:
■MURPH with 20lb vest (award given TBD)
■MURPH without vest (award given TBD)
■MURPH ‘Casa de diversion’ (modified pull-up version aka the FUNHOUSE award)

Don’t fall short, if you cannot or do not have a vest at least strive to perform your pull-ups without variation or as we stated above – try not to perform a #Funhouse so start working on those pull-ups today – you have time!

Look forward to seeing all the PAX out there and do not forget to EH and bring friends from other areas.

NEW NEWS 5/26/16 = MDM t-shirts are not available:
http://f3.mudgear.com/collections/f3-shirts/products/f3-memorial-day-murph-2016-pre-order = you waited too long and the order is over…contact @mudgear if you still want one…

@FunHouse has a #FUNRUN (#F3RUNCLUB is chicken$hit) planned the #MDM morning, read all about it here: http://f3nation.com/2016/05/25/pre-blast-for-memorial-day-murph-funhouse-funrun/

Special Instructions:Talk to a Vet this weekend, and get a name of a KIA/Service Member to celebrate in COT, and when you feel like quitting…take a look at the name of a person who would be glad to be here doing the #MDM, but gladly paid the ultimate price to ensure our freedom.