Celebrating LT Michael P. Murphy

Celebrating LT Michael P. Murphy

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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. ┬áIt 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

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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.

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