09/12/2023 - Murph City - Snakes on a plane
WARMUP: mosey, ssh, weed pickers THE THANG: 3 sets of 10 copperhead squats, 10 copperhead calf raises, 10 copperhead pull-ups, 10 copperhead swing rows, 10 copperhead derkins, 10 copperhead dips.…
AO: Murph City
Murph BD on Tuesdays
09/05/2023 - Murph City - Shojiro Yamashita
(Each circuit is 1 rep of 1st exercise and 2 reps of 2nd exercise. Increase by 1-2 until complete 10-20.) Run to Ace Hardware for warmup. Warm-o-Rama Mosey to playground.…
08/22/2023 - Murph City - leg day
WARMUP: mosey then SSH, weed pickers, copperhead merkin THE THANG: squat walk to next light post then 25 squats, lunge back then 25 squats. 11’s with copperhead squats and pullup…
08/15/2023 - Murph City - Murph 0.0
WARMUP: light mosey, suns & Phelps, slow wind mills, ssh THE THANG: round 1: 50 pull ups, 100 merkins, 150 squats. Intermission: at the circular bench dips, derkins, inclines while…
08/08/2023 - Murph City - The attack of Trash Panda’s
WARMUP: A brisk Mosey followed by some dynamic stretching. The usual SSH, WP’s, flamingos, and a lengthy attempt at Baby Arm circles. THE THANG: 3 Let downs (pull up pause…
07/25/2023 - Murph City - Murph
WARMUP: THE THANG: we did murph MARY: ANNOUNCEMENTS:
06/27/2023 - Murph City - Murph
WARMUP: THE THANG: we did the murph MARY: ANNOUNCEMENTS:
05/29/2023 - Murph City - Murph
1 mile run 100 pull ups 200 push ups 300 squats 1 mile
05/23/2023 - Murph City - Merkin Mania
mosey + ssh, weed pickers, hillbillies Derkin Shuffle – 10,8,6,4,2 of derkins with shuffle along picnic tables, box jumps, and dips 11’s with pullups and burpees four square -…
05/09/2023 - Murph City - Sp6c Joel Lawrence
Warm-o-Rama: SS Hops, Imperial Walkers, Prisoner Squats, Mt. Climbers (all 10 reps) Mosey to Ace Hardware (~.5 mile). 11s: Inchworm Merkins & Squats w/ 10 yard Bear Crawl and Crawl…