The Murph workout has a long, strong history within F3, frequently appearing around Memorial Day, convergences, and whenever a good kick-in-the-teeth is desired.
This edition of The Murph is intended to be more of a training workout than a balls-to-the-wall set-a-PR edition (although you are free to do so – it’s your workout). The goal is to provide a “safe” setting for you to try The Murph for the 1st time, improve upon a previous performance, or attempt a new level. As such, there are several options available to modify up or down to meet your individual needs.
Here’s the plan:
Divide into two groups based on your 1-mile pace. (not your all-out best 1-mile time, but your typical pace for a 1-mile run (not a mosey))
Opening Run:
First Set:
Optional: 5 minutes Active Recovery with Mary (pax choice)
Second Set:
Closing Run:
Again, the goal of this training workout is for you to try The Murph, and/or push yourself to a new level, in a supportive environment.
Let’s get after it and have fun.
Aye!
Long, long ago (Feb 18), Devil’s Turn visited the Murderhorn to brutally attack the Strava Segment of the same name. Records were established.
Not long after, a man running in Pink Nike shoes used a free lunch break to topple those records.
Tomorrow is the day of reckoning. Devil’s Turn will again visit the Murderhorn.
Will Rebel Yell show up again for a street fight of sorts? We will find out.
Route Summary:
0) Meet at 5:15 am in greenway parking lot at corner of Rea Rd. and Bevington Place
1) Head south on Rea Rd to Stonecrest
2) Turn right into shopping center
3) Turn right onto main street headed toward movie theater
4) Stay on road past movie theater until intersection with Elm Ln
5) Cross Elm Ln onto Elmstone Dr. and head down the Murderhorn to the stop sign (approximately 2.2 miles to this point)
Once everyone is assembled at the stop sign, the challenge begins. Goal is for 3 – 4 trips up the Murderhorn before heading back. Everyone should calculate when to leave to run the 2.2 miles back to the parking lot by 6:12 am.
A full stick of DT sidewalk chalk will go to the man who beats the record of the man in the pink shoes. Bring your best…
Let’s begin!
Circumnavigate the Regal Theatre
Side Straddle Hops x 20
Imperial Walkers x 15
Merkins x 15
Race across Elm Ln.
10 Burpees OYO
5 Burpees OYO
Meet up at the Elmstone Park rock pile. Separate into to groups of threes/4s. (At this point Frehly’s Comet arrives.)
Grinders
P1 – Thrusters
P2 – Runs
P3 Pull-ups at Elmstone Park playground.
After a few rounds, met at the base of the Murderhorn. Run up the hill, stopping for 10 burpees at each streetlight. (40 total). At the top of the hill, we complete a trio of flutter exercises.
Hill Climb Ladder
10 Merkins – Run around the theatre
10 Merkins, 20 Carolina Dry Docks – Run hill twice
10 Merkins, 20 Carolina Dry Docks, 30 Mountain Climbers – Run hill three times
10 Merks, 20 Carolina Dry Docks, 30 Mountain Climbers, 40 Plank Jacks – Run hill four times
Finished with Freddy Mercury and LBCs
Moleskine
I had planned on doing the hill progression on the hill kitty corner to the cinema parking lot, but the dang sprinklers were on. SOBs are tough, but we don’t like muddy shoes or ruining finely curated landscaping. So, we ran the hill directly behind the theatre. It may have been worse. I also enjoyed the fastest FNG naming ever. David was from Long Island, so Iced Tea was thrown out pretty fast. (There are probably a few dozen Iced Teas in F3Nation, but we’ll worry about that later.)
I don’t typically post on Wednesday, so it’s great to work out with a different crew. I saw strong work from Outback and Pulp Fiction. Band Aid and Gomer Pyle seem to be posting more often, keep it up. Commish’s 50th snuck up, but he’s still in fighting form. Our other respect, a true Iron Man Frehley’s Comet gives 100% every post. Freon is an official SOB with solid posts going on months – keep it up. Cheddar isn’ t just a runner – he can merkin and burpee with the best of ‘em. (Congrats on the site Q.) Cold Cuts excelled up both the Murderhorn and theatre hill. Welcome Iced Tea. Take an Aleve and keep posting.
17 PAX arrived at the Anvil AO for an old man style beatdown. Oops—here comes Scabby. Make that 18 PAX. Virtual shovel flag planted, disclaimer given…off we go.
COP
Low Slow Squats x 20
Mountain Climbers x 20
Cotton Pickers x 10 (#crowdpleaser)
Imperial Walkers x 20
Shoulder Taps x 20
8 count body builders x 10 (another #crowdpleaser)
The Thang
Four Corners—ran around parking lot stopping at 4 corners for: merkins, heels to heaven, jump squat, burpees. Rounds of 20, 15, 10, and 5 completed. Caught our breath between rounds with varying numbers of monkey humpers.
Rack ‘em and Stack ‘em suicides: Perform suicide, stopping each time you hit line 1, 2, and 3 (coming and going) for called exercise. Line 1 was 10 MCs, line 2 was 10 squats, line 3 was 10 plank jacks, and line 4 was 10 burpees. (Total of 70 MC, 50 squats, 30 plank jacks, and 10 burpees.)
Mosey toward hot box but diverted to soccer field for Del Brown: 10 merkins, crab walk 25 yards, 10 diamond merkins, crab walk another 25 years, 10 merkins. Repeato, with some substituting bear crawls, lunge walk, or just a stroll. Finish with some more monkey humpers.
Hot Box—2 rounds of fun in the Hot Box. Round 1—20 jump ups, 20 dips, 20 derkins, run around light pole, 20 hand slap merkins. Likely did some monkey humpers for recovery. Round 2—20 step ups , 20 dips, 20 irkins, run around light pole, 10 hand slap merkins.
Long mosey back to launch spot. Finished. Squid with a solid take-out.
Moleskine
PAX were strong, experienced, and young (mostly). So, I had to bring my A game. Plus, Hops and Ickey had called me out on Twitter the night before. Someone commented on VIP, Purple Haze, posting at Anvil. His response was that he was here in case YHC needed resuscitation. Not sure YHC is even up for that. #BeardTickles
Cotton Pickers (old school) inserted for the Respects (Snowflake, Iron Horse, YHC). Mumble Chatter grew to such a level that YHC lost count and called it quits. #RespectYourElders.
Lobsta Roll taught me that all good workouts avoid the 10 count. Therefore, our resting consisted of various rounds of monkey humpers to honor my new (male) puppy whose favorite toy is a stuffed primate. Need I say more?
Thanks for opportunity to lead. Hope you got your money’s worth (free). I believe I yanked my back out on some of those burpees. Anvil = Advil.
4 PAX forwent the “threat” of some #Broga and posted to YHC’s celebration over his promotion to Site Q of the beloved #F3FatCamp. This is how thangs went.
The Thang:
Warm up:
Take a mosey around the school to get the legs warmed up. Circle up in the lot to complete a couple of warmup exercises. Plank. 5 Merkins IC, straight into 5 Diamond merkins IC, straight into 5 Wide arm merkins, IC. 15 Low Slow Squats. Mosey over to the playground.
This portion was recycled, as YHC really just loves the burn. On the pull up bars, PAX were instructed to complete 2X5 pull-ups, followed by 2X5 negative pull-ups (much like a low slow squat, up in one, down for 3 counts). Head over to the swings, where we completed 10X5 in-and-outs with a merkin. Call was one in and out with feet on the swing, followed by 4 merkins (that’s one). Call was an attempt to make it to 10 total.
Head over to the parking lot, pick up Mildew, and get ready for the coupon portion of today’s activities. JRR Tolkien was kind enough to lend YHC the gear for fat camp today, thus is spared from the usual harassment you will find in YHC’s BB but he still didn’t want to come out and work on that waistline of his. #hottubtimemachine #notimeforfatcamp #pokepanda Circuit was as follows:
Break into teams of 2
Partner 1: Carries the infamous 85lb bucket down to the speed bump and back. Overhead carry the kettlebell down to the speed bump, swtich hands on the trip back.
Partner 2: Hairburner the 35lb plate down to the speed bump and back. Pick up the two 25lb plates, fingers under the lip, and farmers to the speed bump and back.
3 rounds were completed by each group, and we headed down the the soccer fields.
Fa(s)t Camp portion for today was short, yet intense.
50% of max speed to opposite side of field.
50% to midfield, 75% to sideline on the way back. 5 Burpees.
50% up to 90% back across the field. 5 Burpees.
75% to full out sprint (100%) back to start.
Grab the “Tug Toners” (thanks again JRR) and partner back up.
Partner one sprints to first goal post, and then with no rest runs backwards, both with partner applying resistance each way. Flap jack.
Side shuffle right down to goal post, side shuffle left back to sideline, both with resistance. Flap jack.
Bear crawl to goal post, sprint back to sideline, both with resistance. Flap jack.
Prone Sprint. Face down facing the field, full sprint to other side on Cable Guy’s call.
Reverse Prone Sprint. On back, head away from field, full sprint on Pebbles’ call.
Circle up for some #Broga.
In somewhat of a “flow”, PAX started in plank. Drop down to elbow plank, where instruction began.
5 “Dolphin push-ups”. Starting in elbow plank, push arse into the air, bringing your head between your elbows. Return to elbow plank. Move back into plank, and push back into downward-dog (X5).
“Cheetah”. Holding plank, move into down dog (arse up in the air, head between shoulders). Lift your right leg straight back (3 legged dog, “3LD”), hold a second, and shift your weight forward, bringing your right knee to your left elbow. Hold, and move back to 3LD. Bring right knee to right elbow, hold, back to 3LD. Repeat both sides, and end in 3LD. Bring right leg through to your hands, twist back foot (now we’re in warrior, basically a lunge position), and drop right elbow to knee (or hand to ground by right foot, if you can make it). Flap jack to hit left side.
Mary:
10 Heels-to-heaven
10 Bent knee leg raises
10 Table top crunch
10 Leg drops
10 Flutter
10 Box Cutters
10 Reverse Box Cutters
10 Freddie Mercury
Mosey back to the lot for COT.
Naked Moleskin:
After countless weeks of begging from Pebbles, YHC decided to come on as Co Site Q of Fat Camp. This was inevitable, and YHC finally caved. On a serious note, Fat Camp is one of YHC’s favorite workouts. We strive to focus on areas not hit in the other sites (grip, back, all the pull-ups, pull-ups, some pull-ups, oh and pull-ups).
The numbers have dropped off in recent weeks, but the summer’s coming and M’s everywhere are surely planning on sending their loved ones (YOU!, and JRR Tolkien) to Fat Camp for the summer (YHC sent out the brochures last week after naming myself Site Q).
Pebbles was at it this morning, showing the rest of the PAX how to REALLY do pull-ups, especially on the negative sets. He also made sure to keep YHC in line the rest of the morning, asking for additional coupons (leading to the overhead KB carry) and dragging YHC across the field like an Ox out of hell on the bear crawl and the sprints.
Cable Guy was stuck with the now co site Qs for the pull-up section, and had to listen to lectures listing the 486648986 reasons he needs to sign up to Q. In retrospect, we surely would have gotten a “sure man” if we just simply asked. CG continues to impress each morning, with a strong…well everything!?
Mildew showed up just in time for the bucket carries, and looked at YHC thinking “You’re going to carry that all the way over there? Here, let me just carry both for you”. YHC believes this is Mildew’s first post out at Fat Camp (maybe not?), so we let him slide for thinking the kick off was at 5:30. He definitely made the most of the 45 minutes, taking down his first time at hairburners (yea, they suck)! Come back now, ya hear!
As always, it’s a pleasure to lead this fantastic site, and I appreciate the opportunity to come on as Site Q. Look forward to the next time.
Announcements:
F3 Whetstone. A51 and SOB are combining on this F3 mentor program. Blades (mentee) and stones (mentor) are both needed. Contact Lex Luthor, YHC or Fire Hazard for more information, and talk up amongst the PAX.
Sign Up to Q Fat Camp! And get your friends out for a solid gear beatdown!
Aye!
Mario
10 PAX at F3-Swift kicked off the Spring race season a little late (only by 2 months) with a 1600m Time Trial at Community House Middle School.
The THANG:
The 1600m Results (click for Full Results):
| F3 Name | PR on 10/20/14 | 10/21/2014 | 4/28/2015 | 5/17/2016 | PR on 5/17/16? |
| Abacus | 0:07:40 | 0:06:51 | 0:06:57 | 0:07:07 | – |
| Bunker | 0:05:56 | Yes* | |||
| Bratwurst | 0:05:13 | 0:05:10 | 0:05:20 | 0:05:09 | Yes |
| Honey Bee | 0:05:31 | 0:05:27 | 0:05:23 | 0:05:20 | Yes |
| JRR Tolkien | 0:05:24 | Yes* | |||
| Soft Pretzel | 0:06:05 | 0:06:04 | 0:05:57 | Yes | |
| Strange Brew | 0:06:45 | 0:06:53 | 0:07:07 | 0:06:35 | Yes |
| Stump Hugger | 0:12:50 | 0:09:42 | 0:09:22 | Yes | |
| Tuck | 0:06:21 | Yes* | |||
| Wild Turkey | 0:06:40 | Yes* |
*no previous time
The Moleskin:
Announcements:
This was my 2nd or 3rd time ever posting at The Charge simply bc of proximity to where I live but man-o-man what an awesome AO!
This is what we all experienced together…
Run to track and circled up for COP. SSHx25, IW x25, Merkins x 20, mountain climbers x20, Peter Parker x20, Parker Peter x20, plank for 20 seconds. Recover.
Take a lap around track and up steps to picnic table. 10 jump squats, 10 dips, 10 derkins. Rinse and repeat 10,15,15 – 10,20,20 – 10,25,25 – 10,10,10
Take lap around track and up to stadium steps for some Modified 7’s. Bottom of steps 1 burpee top of steps 7 Merkins. Then 2 burpees and 7 Merkins. Then 3 burpees and 7 Merkins – all the way up to 7 burpees and 7 Merkins.
Mosey around back of campus to loading area. Partner up. P1 runs to end of gate and back. P2 does call exercise. Flap jack. Called exercises consisted of lbcs, heals to heaven, flutter, Mason twists, Freddie mercury.
Mosey to wall. Wall sits w two sets of 100 air presses.
Mosey back to lot for COT.
What a great morning. YHC arrived a few minutes early to scope out the AO. A little awkward when some ladies got out of their cars and the showdown began as they wondered what I was doing as I wondered what they were doing. They left to go on a run and I exited to see what we were going to get ourselves into this morning.
After BA gave me directions to the track – we were off and running. The early dips and derkins smoked the arms with plenty more planned in the winkie.
Tesla was churning out the laps and exercises like it was no big thing.
As we moseyed to the back of campus for some runs and Mary – I think Sysco decided to deliver pallets of cooked bacon. It was like trying to exercise in a Cracker Barrel. John Deere is coming off a cold so he claims he couldn’t smell anything. Good for him!
Arena – I enjoyed chatting it up with you. Anxious to compete with and against each other this Fall on the pitch.
Good work this morning by all!
Thanks for allowing me to lead – great pax!
23 PAX made the right choice and posted at Death Valley for their #DRP and here’s how it went down.
The Thang:
COP:
SSH X 20
Merkins x 10
IW X 20
Merkins x 10
Squats x 20
7th Heaven
Head out on Strawberry turning down Rosecliff for some 7’s, merkins a the bottom, squats at the top. Plankorama for the 6 to finish.
Bumping It
Partner up, size and speed does not matter, Partner 1 runs down strawberry while Partner 2 performs all exercise, flapjack.
Round 1- Flutter kicks
Round 2- Dolly’s
Round 3- LBCs
Round 4- Heels to Heaven
Mosey back to the AO stopping at the road humps for 10 merkins OYO
Peoples Chair AKA “The Semi-Gloss”
Grab a piece of wall for two rounds of Air Presses x 50 IC.
Mary
Rosalita x 20
Flutter Kicks x 20
Sid the Kid X 10 OYO
Bicycle x 10
Dolly’s x 10
Moleskin:
Strong work by the PAX today, many Death Valley regulars and good to see some familiar faces.
Usual PAX out in front, Fletch, Bulldog, Sweeney Todd (that dude is fast).
PAX almost got taken out by Sweeney Todd coming in hot during COP.
Before exiting the truckster Tiger Rag inquired if there would be some running, YHC complied and the WO was #TRApproved.
Good to see Mermaid out there recovering from surgery, he said it was the most mileage in since, strong work brother.
Cinder Block work was planned but looks like the Site Qs may need to replenish the supply.
YHC was questioning my choice for 7’s on Rosecliff after Five Knolls at #FastTwitch, definitely feeling it.
Busch never gets tired and manages to chat the entire workout.
Semi Gloss make quick work of his pre-workout routine in his office at SCMS.
Spackler excels at 2nd F.
Calls for gassers at the end were duely ignored.
Thanks to Semi Gloss for taking us out and to Dollywood for the opportunity to lead.
Please sound off with any mumble chatter.
Announcements
Memorial Day Convergence at Symphony Park, double down with a workout and a 5K, Pre-blast here: http://f3nation.com/2016/03/14/memorial-day-metro-charlotte-convergence-how-do-you-say-thank-you/
Day Zero 3rd Anniversary Convergence 5/28, it will be High Intensity and Epic
There were still a few folks pulling into the LOT at 5:30, so after a welcome address and thorough disclaimer we went on a quick warmup run to the Tennis Pavilion and back. At that point, the 31 Pax in attendance were instructed to Circle Up so that we could begin the 4 year Anniversary of Skunkworks.
Warm UP COP
Diamond Merkins x 20 IC
20 SingleArm Alternating Swings – 20 Merkin Chaser
Squat x 20 IC (strange offbeat cadence count)
30 SingleArm Alternating Swings – 30 Merkin Chaser
IW X20 IC
40 SingleArm Alternating Swings – 40 Merkin Chaser
Quick Mosey to Hill for Hill/Bench circuit – Flutter to wait on the six
Facing Hill – 20 Two Handed Swings – Sprint Up Hill to Pavilion – 20 Triceps DIPS
40 Two Handed Swings – Sprint Up Hill to Pavilion – 40 Triceps DIPS
60 Two Handed Swings – Sprint Up Hill to Pavilion – 60 Triceps DIPS
Regroup (LBC IC while waiting)
20 Snatches (10 each Arm) – Sprint up Hill to Pavilion – 20 Incline Merkins
40 Snatches – Sprint up Hill to Pavilion – 40 Decline Merkins
60 Snatches – Sprint up Hill to Pavilion – 60 Decline Merkins Audibled to only two rounds at the approval of all in attendance – save the hands for another day.
Partner UP – similar Bell Weight for Sprints and Doubles
P1 completes Double KB Exercise – P2 Sprints ~75 Yards and Back (flapjack)
3 Rounds Of Each Exercise (Plankarama when done)
Exercises to Perform – Double Clean – Double Push Press – Double Squat (Only had time for Double Cleans)
Quick Mosey back to LOT to begin Namarara and COT.
Announcements –
Whetstone Mentoring program – see link http://f3nation.com/2015/11/06/isi-in-action-the-whetstone/
Thank you Lex Luthor for taking us out.
Moleskine: 5 Pax answered the early bell and enjoyed the ~3 mile pre-run – A grand total of 31 would be counted present for the main event. For Four years, Skunkworks has been the Tuesday morning Kick in the teeth that the southland’s gear heads and runners alike look forward to for an equal part lifting and running. There is a great group of Q’s that continue to push the pax and a loyal following that carries through the seasons. Wanted to keep it fairly simple this morning so that the group would have plenty of time to work. Hopefully everyone found something they liked in the Kettlebell work and nearly 2 miles of hard running. Following a thorough warmup COP, we ambled to the Hill. Time seemed to fly by this morning as everyone seemed to be settling into their own paces as we sprinted from Hill to Tennis Pavilion. Apologies for the strange cadence during the squats this morning, was in between the count and it was pretty awkward – too fast of squat or two slow of count, maybe a combination of both. The three swing/dip rounds went off without a hitch, but we had to audible the snatches to just two rounds in favor of saving time for Doubles (a 2015-2016 skunkworks staple –thanks TR). I know we had several Original pax from the first Skunkworks in attendance this morning and it is great to see how the site continues to grow under your support. After the Pre-run and main event I was pretty spent, so if you saw, heard or otherwise observed any backblast worthy item – please post in the comments. All that I can recall was a flying bell during Alt swings in COP and Swiss Miss being caught in a gas tunnel early on. Strong work by all!