The Murph…  What is not to love about this venerable workout named after one of America’s national treasures; Navy Lieutenant Micahel Patrick Murphy.  Lt. Murphy gave the ultimate sacrifice for his country, the US Navy and Marine Corps and his fellow men.  He did so in one of the darkest, dirtiest, dangerous spots on the planet.  If you were to travel the Earth and conciously look for danger you migh not find a spot in more peril than the Kunar Province, Afghanistan in June 0f 2005.  So it is with great privilege to participate in The Murph with other F3 men of action and principle. It is here and all across F3 Natville that we continue to make those memories and forge some unforgettable bonds in the gloom.   So, lets get to it…  Below is what went down.


The Murph –

Run one mile

For this Murph workout YHC introduced a small wrinkle in the ececution of the traditional rep count to reach a total count of

100 Pull Ups

200 Merkins

300 Squats

Run a mile

Our reps were done in the 5-5-5-15 method  – Idea was to mix it up and maybe execute with better form on pull ups and Merkins

20 Rounds of the Following Reps below:

5 Pull Ups

5 Push Ups

5 Pull Ups

5 Push Ups

15 Squats (All together in a circle)

All PAX were called on to carry out variations of squats with somePAX (i.e – Wicked, JR, Stretch and others) getting crreative thus taxing those legs.

Wicked led us in 2 MOM


American Hammers


  • Saturday, Oct 29th marks F3 Greensboro’s 2 year anniversary – Convergence at Jaycee Park for 7am launch.  Due to a 5K race down by the gate at Country Park, please park at Safety Town (just across from library) and walk up to normal shovelflag area.
  • Tclaps to Graffiti for his Murph appearance.  #IronSharpensIron
  • TClaops to Slum Lord as he performed The Murph with weighted flak on…
  • Saturday, December 10th – Christmas Party Gala / F3 Prom / Spouse Appreciation @ 7pm – Mark your calendars and cancel all other parties, etc…   You do not want to miss this event!

COT: Wicked took us out with uplifting words of the great Jimmy Valvano – To laugh, be moved to tears and to spend time in thought/prayer everyday

My honor and privilege to help facilitate and work alongside in the gloom.  Thanks for making my day start off with purpose.  #plantgrowandserve


PAX: Gunny

QIC: 10/27/16