Modified Mini Murph at Bagpipe

Modified Mini Murph at Bagpipe

A year or 2 ago, “The Murph” was sweeping through F3 like a tornado in Kansas. Not many sightings since then so I thought I’d re-introduce it with some significant modifications. Some may recall that “The  Murph” was named after “Murphy” from Lone Survivor whose notorious workout included 100 pullups, 2 merkins, and 300 squats as quickly as possible and in addition to running – I think it was a mile but could have been more. The modifications this morning were several: 1) broke out into partners – teams of 2 and 1 team of 3,  2) added burpees and dips, and 3) changed the rep count and included them as the team total (ie; so 100 meant 50 for each partner).

Warmup: SSH X 20; Imperial Walker X 20, Peter Parker and Parker Peter X 20 total, and Merkins (20). Mosey to fitness trail and broke into 2 groups at the pullup bars on opposite sides of the bridge.

Workout: “The Modified Mini Murph” (reps are team total):

Pull-ups X 50, Burpees X 75, Merkins, X 100, Dips X 150, Squats X 200.  Complete 3 laps around the lake for each person on a team. The teams mixed in laps with reps of exercises as they deemed necessary.

After completing, the PAX stayed at the knee wall above the lake for Mary (Flutters X 20, Bicycle X 20, Heels to Heaven X 20, and Protractor for 2 minutes). Between each set, completed 5 slow merkins – each with a “slow” 5 count).  Ran 3 laps around the steps leading up to the parking lot and returned to the Start.