02/06/2024 - Murph City - Edward N. Kaneshiro
WARMUP: Mosey to shelter (.3 miles) SS Hops Copperhead Squats Mt. Climbers Plank Jacks Merkins THE THANG: Mosey back to flag & grab coupon (stone) Pull-ups & Squirrels (1 rep-2…
AO: Murph City
Murph BD on Tuesdays
01/30/2024 - Murph City - As it is written it shall be
YHC brought the small weinkie with just seven slots for murphers as the channel seemed quiet the night before game day. And so Seven arrived, how nice it was. And…
01/23/2024 - Murph City - Cadence Optional
WARMUP: THE THANG: – Indian run to concessions – merkins, squats, lbc’s. 10/20/30 reps in cadence (sometimes) – IR to end of road – same (2 sets) – IR back…
01/16/2024 - Murph City - For Pfc. Gene Atkins
WARMUP: Usual suspects THE THANG: Station 1= back to the picnic tables 30 step ups 30 dips 30 box jumps 30 squats Station 2 = Merkin escalator to travel Start…
01/09/2024 - Murph City - Fantastic Fours Mini Murph
WARMUP: We moxies and we stretched thangs. THE THANG: 15 Carolina dry docks, 25 burpees, 75 pushups, 100 squats…run a mile, repeated the 15,25,75, and 100 rep exercises MARY: never…
12/26/2023 - Murph City - Christmas Murph
Last Murph for the year, whether it was your worst or your best you did more than most people will do today, and now the bar is for 2024. WARMUP:…
12/19/2023 - Murph City - Jim Jones won the Nobel Peace Prize and was Time Magazine Person of the Year.
WARMUP: mosey, SSHs, Weed Pickers, IWs, mosey. THE THANG: AMRAP 400M run at 80%-85% Plank for 6th man for first round then partner up and stay with partner. Run to…
12/12/2023 - Murph City - Beat The Sack
Thankful for the four other pax that beat the sack this gloom. WARMUP: mosey (over-zealous pace by YHC had these old man ankles crackling). Phelps and neck rolls to the…
12/05/2023 - Murph City - 12 Days of METAL Christmas || For Gary Michael Rose
WARMUP: Usual suspects—it was a chilly one THE THANG: 12 Days of Christmas (we sledded down the hill for travel—pax took turns) Day 1 = run up the hill Day…
11/28/2023 - Murph City - Progress Week: For George W. G Boyce Jr.
WARMUP: none THE THANG: We did the Murph and I felt every push-up / squat I didn’t do bc of Thanksgiving last week… MARY: none ANNOUNCEMENTS: NYE Convergence (dates coming)…