Michael Murphy was a Navy Seal from my neck of the woods on Long Island, New York who died in service to this great nation. The Murph challenge has been gaining steam for the last couple of years as many people have taken to the challenge of doing a 1 mile run, 100 pull ups, 200 pushups, 300 squats and then running another mile with a 20-30 lb ruck sack on. I did my first modified Murph this past memorial day(no ruck sack) and could not wait to do another, so I figured I would do a modified one and torture my F3 buddies along the way.
We did a quick mosey on over the back basketball courts with side shuffle’s and toy soldiers worked in.
COP
10-SSH w/2 Donkey Kicks
10-Sungods fwd and reverse w/4 DK’s
10-Windmills w/6 DK’s
10-Cherry Pickers w/8 DK’s
10-Down Dog into Thigh Masters each leg w/10DK’s
The Thang
Since I figured everyone can run forward, I decided on having everyone nur for 2 laps around the track that surrounds the basketball courts then do 100 pull-ups, 200 archer ‘mericans and 300 one legged squats then nur for another 2 laps. I instructed the Pax to do the modified Murph in 10 sets of 10 pull-ups, 20 archer ‘mericans and 30 one legged squats. There wasn’t much mumble chatter for this workout and Austin Powers even threatened to get even with me the next time he was on Q. Little does the late showing Mr. Powers understand, I enjoy a good challenge, the harder the better. Dr. Evil is in the house!
Around set 6 I figured in the interest of time that we do regular push ups and squats to finish the Murph. Unfortunately, there is no modification for pull ups. My timer rang at 5:55 and everyone was in the middle nuring the last 2 laps so I had us mosey back to COT where we finished up the workout with 4 minutes of Mary.
Big Boy Sit Up’s until a runner ran to the far island and back.
Freddie Mercury’s until a runner ran to the far island and back.
Hello Dollie’s until a runner ran to the far island and back.
LBC’s until a runner ran to the far island and back.
Observations: Better late than never AP. Respectable Olaf and Haushka ran during the boot camp and were not part of the name-o-rama but respect to them for coming out in the gloom and training.
Prayers to the family of String Bean(Will Frederick) from the York Pax who has gone to be with Sky Q. A tough loss at only 23. Prayers for Stang’s mother in law who is having bypass surgery today. Prayers always for Pax looking for work or dealing with the loss of a loved one.
Peace brothers.