Perfect day for a double down was said “loud & clear” by 29 hard chargers on Labor Day 2014. #redpill

0515 gather for your normal Monday F3 workouts across Fort Mill.

0630 gathering around the shovel flags at NAFO HS

• group “Pledge of Allegiance” – lead by Cable Guy

0635 warmups

0640 “Murph” the workout coined by US Navy Seal officer Michael Patrick Murphy;

• One-mile run followed by 100 pull-ups, 200 push-ups and 300 squats, followed by another mile.

WHY: The Murph workout honors Michael Patrick Murphy (May 7, 1976 – June 28, 2005) a US Navy SEAL officer who was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. He was also the first member of the U.S. Navy to receive the award since the Vietnam War. His other posthumous awards include the Silver Star and the Purple Heart.

Murphy become a United States Navy SEAL in July 2002, after participating in several War on Terrorism missions, he was killed on June 28, 2005, after his team was compromised and surrounded by Taliban forces near Asadabad, Afghanistan during Operation Red Wings, a counter-insurgent mission in Kunar province, Afghanistan, involving four members of the US Navy SEALs. Murphy and two other SEALs, were killed in the fighting, in addition to 16 American Special Operations Forces soldiers.

0705 Extra credit – as we finished, we would pickup a runner, and make an additional track lap until the group finishes, most got a + 2 laps.

0730 COT, Pray & Praise, and Ball of Man

Notes:

Welcome to Atari and Miagi

3 high school age warriors, none of which were from NAFO, all 3 from FMHS, one was a JROTC

Fast group blazed through this Murph – BRR is good training

Double down groups were higher than expected – Armory, Flightplan and Indian Land

Pebbles was the only 40 pound vest “runway” model – props and T-claps

High quality mumble chatter, and very encouraging group battled through a very humid day

Some skinny kid with no beaning and no sweat pants showed up and burned the track up – Red Banjo is even faster on flat track

Great effort by all, always an honor to lead F3, especially on a day when we honor a hero. Until we #CSAUP again,

Over & Out,

CSPAN-