08/10/2021 - Murph City - Building Strength With Good Form
Warmorama: Short Mosey for the F3 Introduction. Warm up mosey by doing some Butt Kickers, High Knees, Sun Gods then at every other street light we pushed the pace ran…
AO: Murph City
Murph BD on Tuesdays
08/03/2021 - Murph City - The Circuit
WOR SSHs, WeedPickers… The Thang jog over to pull up area 1st circuit: -pull-ups x10 -ranger merkins x20 -squats x30 -LBC’s x40 Run up the grassy hill then… -merkin w/…
07/13/2021 - Murph City - 100 Yard Sprints, Push, Pull, Jump
Warm-a-Rama – Mosey up the parking lot, past the tennis courts to circle back around to the first light post where the fun would be begin. In cadence….SSH’s, Wide Pickers,…
07/06/2021 - Murph City - Getting It Done
Early morning and perfect weather for a short mosey before the warmorama. We started with a nice mile run because it wouldn’t be the Murph without the run. The Thang…
06/29/2021 - Murph City - Murph City – Monthly Murph Progress Check
Monthly Murph Test 1 mile run 10 x [5 pullups, 10 merkins, 15 squats] Repeat COT: We honored 2nd Class Danny Deitz, a Navy SEAL who was killed with Michael…
06/22/2021 - Murph City - A great day for a run
After a quick warmorama we decided the lightening was far enough away that we could move right into the thang. The Smurf was the thang but I suspect some of…
06/08/2021 - Murph City - Murph City!!!!!!
Warm-o-rama: 1/4 mile mosey, sun gods, MP’s, SSH, plank jump ins, willie mayes The thang: super 11’s (modification from super 21): 1 BBS / 1 pull-up, 2 BBS / 2…
05/31/2021 - Murph City - Memorial Day Murph
Today we honored those that paid the ultimate price for our freedom by doing the Murph. I hope we all took a moment to day to reflect on the freedom…
05/11/2021 - Murph City - Murph 5-3-2
Warmorama – 6 count Burpees Weed pickers Sun Gods The Thang – Started the mile run with butt kickers and high knees. Completed the mile picking up the six and…
04/27/2021 - Murph City - April Murph Test
Monthly Murph test. The thang: 1 mile run 10 sets – 5 pullups, 10 merkins, 15 squats 1 mile run 10 sets – 5 pullups, 10 merkins, 15 squats Unless…