05/02/2023 - Murph City - The Murph
Good VQ i think. Guys helped get me through a rocky speaking start. after warm-up we ran to our first workout location where we worked on calves and a few…
AO: Murph City
Murph BD on Tuesdays
05/02/2023 - Murph City - The Murph
Good VQ i think. Guys helped get me through a rocky speaking start. after warm-up we ran to our first workout location where we worked on calves and a few…
04/25/2023 - Murph City - Progress Week
Progress Week –
04/04/2023 - Murph City - Workout
Mosey, SSH, weed pickers Targeted the back today. did 10 pull ups and 10 hanging leg raises then 9 of each and so on until 1 of each. Took turns…
03/21/2023 - Murph City - The computer made me do it…
A chat bot from the future appeared … he said he was sent to find the one named Saluki …. and he had a message to deliver. Here’s what it…
03/14/2023 - Murph City - 3.14 Pi Day
ran a 5k (3.14 miles) in honor of pi day. Split it into 3 sets with 14 reps of pull ups after each mile. Did “14’s” with mike tysons and…
03/07/2023 - Murph City - Smurph City
Warm-O-Rama: .25 mile mosey. 5 SS Hops. 5 Windmills. 10 Merkins. 10 Plank Jacks. 10 Mt. Climbers. .5 mile run. Stop at every light pole along the way and do…
02/21/2023 - Murph City - For Joe
For Joe…. we sweat today in honor of Staff SGT Joseph Bellavia , and because of the US soldiers sacrifice we can do such… Staff SGT Bellavia known and loved…
02/14/2023 - Murph City - What is Love?…Grimace Don’t Hurt Me…
Nothing says Valentine’s Day like a bunch of sweaty F3 guys groping for each other in the dark until daybreak….so that’s what we did…complete with a love themed playlist that…
02/07/2023 - Murph City - Petting Zoo
Warm-o-rama: Mosey, SSH, weed pickers 11’s – Pullups and Swing Rows Decline Merkins and Dips Squats and Lunges Each group of exercises was followed by a run around the parking…