AO: Murph City

When: 04/12/2022


Number of Pax: 8

Pax Names: Coco, Good Hands, Green Mile, Happy Ending, Oracle, Tenderloin, Tulip, Wax-on,

Number of FNGS: 0

FNG Names: N/A

QIC: Green Mile

Eight  PAX gathered at the Valley Playground of J.J. Biello Park and endured the following misery.

After a decently long mosey, we circled up, I gave the core principles and disclaimer, and away we went.


SSH x 20
Imperial Walker x 10
Weed Picker x 5 (nice and slow, like the Good Lord intended)
Sungods and Michael Phelps – OYO

(I should mention that I introduced SSH as “everyone’s favorite” and “the crowd pleaser.” After the BD, the PAX mentioned that they thought that the first exercise was going to “The crowd pleaser.” I’m gonna have to devise something and see if I can get exicon approval…)

Being sufficiently warm, we went about our business:

THANG 1: Partner farmer carry
We split into pairs, each pair got two blocks, and one member of the pair walked with the blocks one way around the island nearest the playground, while the other member of the pair ran the other way. When the pair crossed paths, they switched and continued in the same direction. Did that until each member of the pair carried five time.

Then we went to the playground

THANG 2: One-quarter of the murph
We did five sets of the 5-10-15 of the murph, then we went back up and we had to get the mile in…

THANG 3: Sprint the mile
Can’t improve in an exercise if you keep doing it the same way. With that in mind, prior to the workout, I had measured out a quarter of a mile from the road next to the playground, and we sprinted a quarter of a mile, back and forth twice, taking a 45 second break between each quarter-mile. One mile done. And we probably did it all in five-and-a-half minutes or less. That’s good workin.

After an exaggerated 10-count, we had time for one more..

THANG 4: These go to Eleven
Classic eleven with squats and merkins. From one end of the island nearest the playground to the other. Started with one merkin and 10 squats. Managed to get it done in time.

All-told: more than two-and-a-half miles, lots of merkins and squats, some grip strength work, not bad for a Tuesday morning.


We honored the memory of Revolutionary War officer Daniel Bissell, who spied on the British for Washington; was one of only three recipients of Badge of Military Merit (created by Washington for soldiers “not only instances of unusual gallantry in battle, but also extraordinary fidelity and essential service in any way”); and inspired Washington’s design of the Purple Heart.

Prayers for our brothers enduring physical hardships.

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