Celebrating LT Michael P. Murphy

Celebrating LT Michael P. Murphy

10 brave pax came into the gloom for Stonehenge. Like the rest of F3 Nation, we honored LT Michael P. Murphy (Navy SEAL KIA 6/28/2005) by doing his signature workout – MURPH. This patriot was awarded the Medal of Honor in 2007 and is a testament to the strength, courage and bravery displayed by our military every day.  It was a tough workout but due to such a solid effort by the pax, we had time for some bonus work.

The Thang

Jog to parking lot adjacent to Ledge Lake

COP
– Burpees OYO x 5
– Imperial Walker x 15

Jog to lake for MURPH workout

MURPH
– Run 1 mile
– Pull Ups x 100
– Merkins x 200
– Squats x 300
– Run 1 mile

We ran the first mile in formation and in total silence.
We modified the workout to 10 sets each of:
– 10 Pullups
– 20 Merkins
– 30 Squats
Pax alternated LBCs and plank until all finished
The last mile was run at your own pace

We had 20 minutes left and so did the following:
– Dips x 15
– Derkins x 15
– Step ups x 15 each leg

Jog back to launch point
– Flutter x 15
– Merkins x 10
– LBCs x 15
– Merkins x 10
– Dolly x 15
– Merkins x 10
– Burpees x 5
– SSH x 25

Pledge of Allegiance recited to Shovel Flag

COT

Naked Moleskin:
– Kotters to Gumbo. Great to have you back in the gloom. He picked a heck of a day to come back out.
– Great effort by everyone and a great way to remember a true American hero and patriot!
– 0600 start paid off as skies opened up with a downpour – Great time at #Lone Survivor by F3 Nation. A great must see movie!
– Reciting the Pledge of Allegiance was great. Perhaps this can become a new tradition. You can never be too patriotic!
– Nice to see Haggis at coffeeteria. Hope you heal up and get back at it soon.

Announcements:
– Blue Ridge Relay teams forming. F3 Nation had 15 teams in 2013. Let’s get 25 in 2014!
– Lots of 3rdF workouts have started back up. Find one and post!

I leave you with a soldiers prayer I found that seems appropriate.

Soldiers Prayer
I did my duty,
I paid the supreme price.
I pray you’ll remember,
My sacrifice.
My life was short,
I did my best.
God grant me peace,
In eternal rest.