05/26/2025 - Murph City - Memorial Day Murph
WARMUP: Pass THE THANG: 2 miles, 100 pull ups, 200 merkins, 300 air squats MARY: Pass ANNOUNCEMENTS: None COT: Depend FIL Mark (my bad putting it in the
Pax: Space llama
05/26/2025 - Murph City - Memorial Day Murph
WARMUP: Nope THE THANG: 2 miles 100 pull ups, 200 merkins, 300 air squats MARY: Nope ANNOUNCEMENTS: Nope COT: Depends FIL
05/06/2025 - Murph City - Honoring First Sgt Homer L Wise
WARMUP: Yep—uncomfortable Copperheads THE THANG: 1. Escalate/deescalate at the pavilion (dips/box jumps/squats/step ups) 2. Wheel of Merkin Sucked… 3. Hill work + AMRAP jump pull ups + partner coupon work…
04/29/2025 - Murph City - Murph all over your body
WARMUP: No thanks THE THANG: 2 miles, 100 pull ups, 200 merkins, 300 squats…. If you can MARY: nope ANNOUNCEMENTS: 2nd F lunch tomorrow and Memorial Day Murph COT: Saluki…
04/15/2025 - Murph City - Murph city- we do pull ups so we don’t have to pull out
WARMUP: nice 400 meter jog and Some of the classics. Added a triple threat to merkins and legs. THE THANG: 800 meter run tempo pace- 2 4 00 meter rubs…
04/01/2025 - Murph City - Soul of Murph City
WARMUP: jog n creedercizes THE THANG: Creed first album in 1997 my own prison went 6x platinum 6s x4 6 lat pulls 6 pulls ups 6 squat jumps Nickelback all…
03/25/2025 - Murph City - Murph things
WARMUP: None THE THANG: The Murph Thang MARY: None ANNOUNCEMENTS: see weekend email and Walk for Wishes COT: Uncle Buck recovery and Saluki
03/18/2025 - Murph City - Run it back
WARMUP: Circle the parking lot until Chicky was ready to join us — he carefully planted the flag to ensure no injuries THE THANG: 1. Relay race with special “baton”…
03/11/2025 - Murph City - Poopy Butthole
WARMUP: Mozy to entrance by the covered pavilion and exerceesed. THE THANG: Partnered up. One person stays to engage in squats, while partner does 10 yard bear crawl then runs…
03/04/2025 - Murph City - No Chick
I even wore my headband WARMUP: brisk mosey, down in the yard for a few fan favs THE THANG: 20 pull ups on grimace. Quarter pounder using the light poles…