I do believe this is the first time for the Murph at Centurion.
Worktout:
1 mile run
100 pull ups
200 merkins
300 air squats
1 mile run back to COT
I usually break up the exercises into 10 sets of 10/20/30. This is quintessential “you vs you” with goal to finish the workout as fast as you can. However, the Q will wait for everyone (#nomanleftbehindthistime) until all have finished (or we cut it short to finish on time).
The work-out is named after Lt Michael P Murphy, kllined in action in Afganistan and a cross-fit enthusiast. Exceprts of his background are below.
Lt. Michael P. Murphy, fondly referred to by friends and family as “Murph,” was born May 7, 1976 in Smithtown, N.Y. and grew up in the New York City commuter town of Patchogue, N.Y. on Long Island.
Murphy was commissioned as an ensign in the Navy on Dec. 13, 2000, and began Basic Underwater Demolition/SEAL (BUD/S) training in Coronado, Calif., in January 2001, graduating with Class 236. BUD/S is a six-month training course and the first step to becoming a Navy SEAL.
Upon graduation from BUD/S, he attended the Army Jump School, SEAL Qualification Training and SEAL Delivery Vehicle (SDV) school. Lt. Murphy earned his SEAL Trident and checked on board SDV Team (SDVT) 1 in Pearl Harbor, Hawaii in July of 2002. In October of 2002, he deployed with Foxtrot Platoon to Jordan as the liaison officer for Exercise Early Victor.
Following his tour with SDVT-1, Lt. Murphy was assigned to Special Operations Central Command in Florida and deployed to Qatar in support of Operation Iraqi Freedom. After returning from Qatar, Lt. Murphy was deployed to the Horn of Africa, Djibouti, to assist in the operational planning of future SDV missions.
In early 2005, Murphy was assigned to SEAL Delivery Vehicle Team 1 as assistant officer in charge of ALFA Platoon and deployed to Afghanistan in support of Operation Enduring Freedom.
On June 28, 2005, Lt. Murphy was the officer-in-charge of a four-man SEAL element in support of Operation Red Wing tasked with finding key anti-coalition militia commander near Asadabad, Afghanistan. Shortly after inserting into the objective area, the SEALs were spotted by three goat herders who were initially detained and then released. It is believed the goat herders immediately reported the SEALs’ presence to Taliban fighters.
A fierce gun battle ensued on the steep face of the mountain between the SEALs and a much larger enemy force. Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates. Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his own life moved into the open, where he could gain a better position to transmit a call to get help for his men.
Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire. This deliberate and heroic act deprived him of cover and made him a target for the enemy. While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. He calmly provided his unit’s location and the size of the enemy force while requesting immediate support for his team. At one point, he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in. Severely wounded, Lt. Murphy returned to his cover position with his men and continued the battle.
As a result of Murphy’s call, an MH-47 Chinook helicopter, with eight additional SEALs and eight Army Night Stalkers aboard, was sent in as part of the QRF to extract the four embattled SEALs. As the Chinook drew nearer to the fight, a rocket-propelled grenade hit the helicopter, causing it to crash and killing all 16 men aboard.
On the ground and nearly out of ammunition, the four SEALs, continued to fight. By the end of a two-hour gunfight that careened through the hills and over cliffs, Murphy, Gunner’s Mate 2nd Class (SEAL) Danny Dietz and Sonar Technician 2nd Class (SEAL) Matthew Axelson had fallen. An estimated 35 Taliban were also dead. The fourth SEAL, Hospital Corpsman 2nd Class (SEAL) Marcus Luttrell, was blasted over a ridge by a rocket-propelled grenade and knocked unconscious. Though severely wounded, the fourth SEAL and sole survivor, Luttrell, was able to evade the enemy for nearly a day; after which local nationals came to his aide, carrying him to a nearby village where they kept him for three more days. Luttrell was rescued by U.S. Forces on July 2, 2005.
By his undaunted courage, intrepid fighting spirit and inspirational devotion to his men in the face of certain death, Lt. Murphy was able to relay the position of his unit, an act that ultimately led to the rescue of Luttrell and the recovery of the remains of the three who were killed in the battle.
Lt. Murphy was buried at Calverton National Cemetery less than 20 miles from his childhood home. Lt. Murphy’s other personal awards include the Purple Heart, Combat Action Ribbon, the Joint Service Commendation Medal, the Navy and Marine Corps Commendation Medal, Afghanistan Campaign Ribbon and National Defense Service Medal.
All modes of transportation were used today. Several on foot, a couple clown cars and another solo pax with his 4 legged friend (more on that friend later). Either way, 17 Pax arrived for what was advertised as an arm and shoulder beat down. Hopefully YHC delivered.
Warm UP
1 lap 3/4 around school, while taking a small detour around the playground and baseball diamond for some foreshadowing.
The Thang
SSH x 25
Diamond Merken x 20
IW x 20
Wide Merken x 15
Mosey to the playground
Familiar territory
Count off by 4’s and do the following:
#1 / #2 / #3 / #4
1) Diamond Merken x20 / LBCx30 / Wide Arm pull ups x 10 / Baseball field 1 lap run
2) Wide Merken x20 / bicycle x30 / Normal grip (knuckles out) x10 / Baseball field 1 lap run
3) Merken x20 / Mason Twist x15per /NG (knuckles in) x10 / Baseball field 1 lap run
run to snack bar
1) Dips x20 / Decline Merken x20 / Jump-ups x20 / Baseball field 1 lap run
2) Dips x20 / Incline Merken x20 / Sitting Squats x20 / Baseball field 1 lap run
Mosey to mini-track
3 elements to a Peter Parker Mission Impossible Burpee
Round 1
Position 1- inch worms x15
Position 2- Peter Parker Mission impossible x15
Position 3- Jump squats x 15
put them together and you have…
Position 4- Peter parker mission impossible burpee x 10 or after much thought, pehaps a spider man burpee…maybe?
Round 2
Same group of exercises, just 5 less of everything
Mosey to parking lot
5 Min of Mary
LBC
Flutter
Protractor hip raise?? (10 degrees then 45 degrees then full hip raiser, back to 45, 10) repeat
Finish w/protractor- stuck on 10 and 45 degrees
Moleskin
– Thanks for Bugeater reaching out to have me Q. I understand he was under the weather (fancy for fartsack, wasn’t he sighted at HDHH) and Champagne is out on IR (get well)
– Regarding the 4 legged friend. NEVER ASK TO PET PHILMONTS DOG. Say Hi from behind the glass, anything but letting that dog out of the car. Apparently (according to dogs owner) this dog gives lots of hugs! Oh never mind the humping thing, he’s just happy…..all the time!
– Sorry for some of the lack of instructions today. You can plan a workout but not plan on the struggle getting the proper words out when your 02 deprived
– SC you get half credit for the run in, as I believe I saw you get a ride home
– Pudding pop told me that he’d rather do burpees then those “things” again. Glad I could make you want to do a burpee!
– I love grabbing an idea from one workout and punishing more with it. Thanks to an unnamed sole at DMZ, I love the 3 stages to a burpee. Also, Purple Haze, although I questioned your Peter parker mission impossible yesterday, I oddly liked it…with a twist
Announcements
Christmas party- Tell Baracus what you’re bringing…there can only be one deviled-egg appetizer.
Turkey Day convergence at the Rock 0700 start Hops and Crabcake on Q
methods occurred this am when eventually 17 arrived men came either by foot, clown car, car with humping dog inside (leave him there)
24 pax, all wearing long sleeves and some in long pants, kicked off their Wednesday at Death Valley this morning.
The Thang:
-Jog around parking lot.
-25 SSH
-25 Merkins
Partner up for The Gopher: Endurance course covering South Charlotte’s track and baseball fields where Pax “go for” 40ish minutes non-stop.
-The course: Man A runs to baseball fields and completes 20 dips, 20 modified pull ups on hand railings, and 20 LBC’s then runs back to transition area. Man B runs to football field and then runs one lap around track then back to transition area. At transition area each team completes a team total of 20 burpees then flapjacks for 40 minutes.
-3 MOM: 25 dollys, 15ish slow Freddie Mercury’s holding elbow to knee for several seconds, 25 flutter kicks.
COT
Moleskin:
-With so many workouts now it is pretty much impossible to come up with new, different and challenging. So the cold weather presented a great opportunity to dust off The Gopher. Constant motion keeps you warm.
-It was hard to tell but I believe all pax completed at least 5 laps of the course. 6 laps=3.2 miles
-Strong effort by all pax and t-claps to the team of Haggis and Turkey Leg for leading the pack.
Announcements:
-Convergence Thanksgiving day at The Rock (Calvary Church).
While 3 pax finished up an early, extra credit KB routine, 14 men pulled into the Calvary Church parking lot for another rendition of #F3Anvil. From 0500 to 0530, no one knows what the 3 did, other than themselves…and one pax Spackler who watched most of their routine from the warmth of his vehicle. But from 0530 to 0615, here are the exercises all 17 pax did.
The Thang
Once the last man Abacus arrived, we ran from the launch point to the front parking lot adjacent to 51 for COP:
Run from our COP location, along the side of the Church, to the top of Entrance #3. Count off by 3s for some constant motion running and exercises…exercises at the top and bottom of Entrance #3 and running to and from in between.
Run from Entrance #3 to the bottom of the hill at Entrance #4 for some leg work.
Run from the top of Entrance #4 back to the launch point. Grab a couple sets of Mary:
COT – Solid send-off by Busch.
Moleskine
The colder weather brings with it a variety of looks that you just don’t get in the summer when guys can just throw on shorts and a t-shirt and roll. This morning was no exception. Some pax Red Card and Salt Lick went full warm-up suit. Some pax TR and Busch went with a short sleeve shirt to show their lack of respect for temps in the low 40s. Several pax including Radar chose the prison beanie while one Semi-Gloss wore his signature bright yellow toboggan hat with the fuzzy ball on top. Only one Cane, despite the cold, still came out in the barefoot running shoes. Even saw a pax that Udder had on long running pants but, in an attempt to hold onto summer, covered them with what appeared to be boardshorts. Long Distance, where were you in your Reebok sweat suit when we needed you most? But enough about the fashionistas…what about the workout?
YHC has become a fan of the Mission Impossible Peter Parkers. They require determination to not bust your face and focus to not scrape your knees. Also, they hurt. YHC tried to cover some ground this morning and the work we did on Entrance #3 was more about the running than the exercises, as those were mostly straight-forward. The work on the Entrance #4 hill was meant to burn and YHC thinks that was accomplished. When you are doing lunge walks and squat pivots, that hill is always longer than it needs to be. An overt Q-jack attempt was thwarted after the squat pivots, as a strong push for backward lunge walks was made by one of the pax TR. In a compromise, the “request” was taken but only after the stop motion exercises YHC already had in mind. However, the same pax TR questioned the validity of the stop motion lunge walks, claiming there simply wasn’t enough pause in the stop motion for them to be called stop motion. The burpee broad jump closer was met with resistance from all the pax…but we did them anyway. YHC was chastised by Radar for doing the broad jump first…so from this point forward, YHC shall refer to them as broad jump burpees. According to the internet, either is correct.
Announcements
The usual ones.
This week’s Devil’s Turn will let the decision be yours once again. 4-mile, 6-mile, and variations in between will be available. Just show up and choose your poison.
– We launch together from the Greenway parking lot (corner of Rea Rd. and Bevington Place) at 5:15 am.
– Run 2 miles out to S. Charlotte Middle School track
– At the track, there are 3-Options:
1) 4-mile folks: 15 min of boot camp (Q TBD)
2) 6-mile folks wanting speed work
3) 6-mile folks out for a cruise: 8 laps at desired pace
– Run 2 miles back to parking lot for COT.
The Maul was extra biright this morning due to portable flood lights that were brought in for some work. 13 men squinted their eyes and went about their business with Strawberry on the Q.
Posted on his behalf:
Mosey to lot in front of HT.
-Mosey to fountain. Spread out around the fountain.
– Pax separate into two lines for an Indian Run to the first speed bump behind Target.
– Mosey to back of Theatre – wall walk last part of the wall to the far corner.
– Mosey to grass at back of parking lot for Jack Webbs – 4,8,12,16,20,16,12,8,4
– Turn over to Mic Check for last 5 minutes of fun torture = Mary
Moleskin:
It’s great to be back. After a hiatus that lasted way too long; it’s nice to be back among fellow PAX for an early morning beat down. When I lasted posted to the Maul it was definitely not this cold out. I’ll have to reassess my cold weather workout gear’s effectiveness. I order to keep all of us warm; I decided what better way than a little running, merkins, and John Webb (Jack’s older brother). All of our tricep’s will thank us later for the 265 total merkins completed. I had audibled out of the crab walk on the 3rd speed hump due to my short term memory loss of the distance between each hump. Unfortunately Mighty Mite is a warrior and audibled back to crab walks on the next speed hump interval (you can thank him on his next Q). Jack’s older brother John Webb finished all of us off before Mic Check’s last minute pain. Many thanks for allowing me to lead the fine men that came today. F3 is truly special and it’s an honor to be a part.
-Strawberry
20 PAX crushed it at The Charge today as it was the highest number of people so far for this amazing site. There is definitely some kind of Charge you get when working out on that Turf Field…and really nice when you get home and have no grass to beat off your shoes.
The Thang
– Up downs while running around track (“Down to stomach and pop back up” each time whistle Blows) x 40 or 2 laps whatever comes first
– Arm Raises x 30 (loosen up the shoulders)
– Belly, Back, Feet (In cadence) x 39
– Monkey Humpers x 25
Merkin Pyramid
Merkins x 15 / Hindu Squats x 15
Merkins x 14 / Monkey Humpers x 20
Merkins x 13 / Hindu Squats x 15
Merkins x 12 / Monkey Humpers x 20
Merkins x 11 / Hindu Squats x 15
Merkins x 10 / Monkey Humpers x 20
Bleacher Work
– Single Leg Squats Right Leg x 10 Left Leg x 10 / Sprint up bleachers/ 20 Mary Catherine’s/sprint down/ 30 Bench Squats/Sprint up/40 calf raises/sprint down/ 50 LBC
– Rinse and repeat
End Zone
Partner Up: 100 Yard Increments of “Catch Me If You Can”
P1 Bear Crawl; P2 Roselita x 25 – Flapjack until reaching other end zone 200 Yards
P1 Duck Walk; P2 25 Flutter x 25 – Flapjack until reaching other end zone 100 Yards
Merkins x 30
Sprint back to parking lot with Up-Downs to whistle
Merkins x 20
Merkin Wave x 5
COT
Moleskin
T-Claps all around to the Pax out there today. We covered a lot of reps in a short period of time. Not counting the Bear Crawl or Duck Walks, we hit 844 total reps (1.2.3.1 rep format on some count as 2 reps, however most of what we did was in single cadence). That is an unreal amount of effort at 05:30 in the morning.
Quote of the day goes to Bananas as we were heading up to the bleachers when it was 37% outside, “Man, that gym looks warm up there. Nice and cozy with an elliptical and Sports Center to watch”
I’ve got to run to an appointment and could type more but can’t. Sound off if you like.
DD – Thank you for passing the reigns and letting me Q your site.
As always, it is an honor to lead such a fine group of men!
Respectfully,
The Hoff
22 pax decided to not fartsack and come out for a kettle bell beat down. Skunkworks does not hold back and will punch you when your down but then again who is going to mess with a bunch of guys swinging some iron around.
Grab your bell and jog to church entrance do said exercise and move.
SSH x25 in cadence
Grab KB jog to speed bump, good morning x25 in cadence
Run to buses. 20 Merkins left hand on bell. Lunge walk. 20 Merkins right hand on bell lunge walk
IW x25 in cadence. KB swing x25 in cadence
Run to bushes. 20 Merkins left hand on bell. Lunge walk. 20 Merkins right hand on bell. Lunge walk
LBC x 25 in cadence. Alternating KB swings x25
Run to church. 20 regular Merkins. Jog to next station. 15 full KB swings in cadence. Russian twists x 20 in cadence.
R
Jog to parking lot and partner up for said exercise, cumulative.
100 KB curls. 100 KB upright rows. 50 tricep press. 50 pullovers. 100 chest press with legs 6″
Jog back start and with some extra time, 10 spartan Burpees with KB press OYO.
Great work by all the pax. YHC tried to keep it moving and the heart rate up. Hopefully this was accomplished. We started with 22 and ended with 21. It was not known until the end that wolfman escaped but sure at what point. But then again, it was a full moon and I thought I heard some howling. But like I said, who is going to mess with a bunch of guys throwing some iron around. Iron Sharpens Iron. Thanks for allowing to lead everyone thru the gloom.
Announcements:
Check the website: Christmas party, thanksgiving convergence
Haggis posting for Chipotle
Small PAX today, some of the regulars must have fart sacked this morning after staying up to watch the Panthers big WIN….
The Thang:
Warm Up
30 SSH
31 IW’s (Q forgot to stop at 30, still delirious from late night watching the Panthers win)
20 Slow Squats
Mosey to exercise trail split into two groups
25 x Pull ups
15 Merkins
10 Burpees
Rinse and repeat 2x (could have been 3x’s…..short term memory kicking in)
Mosey to Parking lot
Started at one end of parking lot run half way and drop for 10 merkins, run to end of parking lot drop for another 10 merkins, run back stopping halfway again for 10 more merkins)
Started at one end of parking lot run half way and drop for 25 LBC’s, run to end of parking lot drop for another 25 LBC’s, run back stopping halfway again for 25 more LBC’s)
Started at one end of parking lot run half way and drop for 25 squats, run to end of parking lot drop for another 25 squats, run back stopping halfway again for 25 squats)
Mosey to Building 1
10 Derkins
15 Dips
15 step ups
Rinse and repeat 3x’s
2 x Electric Chair (30 seconds, then 45 seconds)
Short Mosey to Parking lot for Haggis lead Mary/Merkins
2 x Merkins
25 x Flutter
4x Merkins
25 x Heels to Heaven
6 x Merkins
25 x Dolly
8 x Merkins
25 x Rosalita
10 x Merkins
25 x left side crunches
8 x Merkins
25 x right side crunches
6 x Merkins
25 x LBC’s
4 x Merkins
25 x Mason Twist
2 x Merkins
Ended with some protractor
Moleskin: No new announcements. Please keep Market Timer’s three week old in your prayers as the little one is going in for surgery tomorrow.
So Dolphin is letting me Q Stonehenge again after a long hiatus and I had a bright idea; what if we do a workout with limited running? Before you start planning your mutiny, read below to see why this is a great idea.
Reason #1: Thunder Road is over! Those that participated are likely burned out on the whole running thing and could use a change of pace.
Reason #2: There are new events for the SOB to set their sights on like the Spring Mud Run and GORUCK challenge.
Reason #3: It presents a great opportunity for inviting that FNG that you have been trying to EH.
Here’s the deal. If you have a ruck pack or at least your teenager’s old bookbag, load it with 6 bricks and show up to Stonehenge. See this link for one (particularly thorough) way to load your bricks. http://news.goruck.com/gear-explained/wrapping-bricks-explained/ Since we won’t be running, you should be fine even if this is your first time with a ruck. I am personally bringing my “budget ruck” made from an old North Face bookbag.
For the FNG’s, they will have a leg up because all of us ruck newbies will be busy manhandling the rucks. They will also be much happier since we will be covering less ground than normal (common complaint of the FNG to Stonehenge).
Even if you don’t want to ruck and you are no FNG, still show up! Believe me, it is going to be a beat down (just with less running).
So there it is, the plan for Stonehenge this week. I am sending this out early so you have time for making your own “budget ruck” if you are so inclined.