Tag: Murph

5 PAX agreed to tear down the Twin Team Lounge, just this once, and do the Murph. This is how it went down, more or less. No time for warm up, mosey down to the JRHS track for one (not two) laps, then back up to the play ground in the southwest corner of the dirt track. The music was thrown into the way back machine playing only songs from 1994. Thereupon we commenced the following:

100 pull ups (a few slight modifications here)

200 merkins

300 squats

We broke these up into 10 sets of 10 pull ups, 20 merkins (in cadence), 30 squats (in cadence)

After that was completed we moseyed back the way we came to the flag. Right on time. Numbers, names, announcements, prayer requests. -New Years Day convergence at Dogpile at 7am.

NMM

At COT YHC shared how I have taken family for granted in the past. But I am trying to do better, and encouraged the PAX to do the same. TCLAPS to Redbird who had the idea of doing the Murph today, and for staying strong doing pull ups til the end. Good luck in your next semester at West Point, I’m sure you will keep doing great!

7 brave men took on the May Murph Friday!

Mossy to the main playground. – 1mile

10 rounds of the below with each round consisting of the following exercises.

• 10 pullups
• 20 Merkins
• 30 squats

After we completed the 10 rounds we headed back to the parking lot – 1 mile

COT, Name-a-rama, Number-rama

Strong work today!!  Great morning with the temps in the 50’s! 

Bright and early, the Pax of Twinteam gathered to face the legendary “Murph” workout, a tribute to the courage and sacrifice of Navy Lieutenant Michael Murphy. Heist, leading with vigor, set the pace for what would be a grueling yet invigorating session.

We embarked on the Murph, partitioning the reps into a manageable rhythm of 5 pull-ups, 10 push-ups, and 15 squats per set. The goal was clear: complete 20 sets, pushing our limits and honoring a hero. The air buzzed with determination as we collectively powered through the repetitions, each set a step closer to the finish line.

The sweat and effort culminated in a triumphant completion of 20 sets by each Pax, marking a significant achievement in the spirit of camaraderie and resilience.

COT: In our circle of trust, we reflected on the legacy of Lt. Michael Murphy, an American hero who selflessly sacrificed his life during Operation Red Wings in Afghanistan. His bravery, epitomized in the “Murph” workout, consists of a 1-mile run, 100 pull-ups, 200 push-ups, 300 squats, and a final 1-mile run — all to be completed ideally with a 20-pound vest. Murphy’s story, portrayed in the book and film “Lone Survivor,” reminds us of the profound impact of service, sacrifice, and leadership.

Moleskin: Today was more than just a workout; it was a reminder of the fortitude and selflessness embodied by Michael Murphy and all those who serve. Each pull-up, push-up, and squat was a nod to their enduring spirit and sacrifice.

Announcements: Lunch today at Rusty Taco.

Closing: As we disbanded, the glow of the rising sun matched the warmth of our solidarity and respect for the enduring legacy of Michael Murphy and his brethren in arms. Let’s carry forward the strength and inspiration from today’s Murph into our daily lives and actions.

Prayers for safe spring break travels. Continued healing for Liv and Wildcat.

No Honeymoon this week but the Murph still lives, albeit with fewer participants than last month. Must be the short turnaround for Feb or everyone is resting up to see what Handshake has in store for 40 at Dogpile. Those that came out not only got stronger but heard the stories of Doublemint’s interesting new legal cases and everyone’s experience with menopause.

Doublemint gets extra credit for checking the gate early to make sure it was unlocked and we didn’t have to hop any fences. 10 rounds of all you got for pullups, merkins and squats and don’t forget the mile on each end.

Thanks for letting me lead and putting in the work today. Go do something to make someone else’s day better.

11 brave men took on the warm Jan. Murph Friday!
Mossy to the main playground.
10 rounds of the below with each round consisting of the following exercises.
• 10 pullups
• 20 Merkins
• 30 squats
After we completed the 10 rounds we headed back to the parking lot

Strong work today!! Great to see the numbers slowly growing at Twin Team.

2 former regulars, a newbie to the F3RVA Murph, and YHC found a morning mist waiting for us at the monthly Twin Team Murph. I considered bringing some tunes out but didn’t know how the cute pink speaker I found in the house would hold up in the elements. Might be time to upgrade to a more durable player.

1 mile (trying to slow Doozy down with conversation) then 10 rounds of 10 pullups, 20 merkins, 30 squats, (or as many as you can do) then another mile in which Doozy took on the role of rabbit and had to slow down for the dogs chasing him to find him a couple of times.

Great to have Armstrong out and Doozy and Honeymoon back in the fold. It’s a tough one but worth it every time.

A lone car sat in the parking lot with the PAX inside wondering if he would still complete the Murph if no one else showed up. Fortunately (or not) a fellow SOJer showed up to join in the fun. Kids and business growth were on the agenda for mumblechatter on the run and limited to painful groans during the pullups, merkins, and squats. All 10 rounds complete and better for it.

Lots on the agenda for the coming weeks. Check slack or ask around for details.

Another Murph Friday, another day of perfect form. Fresh meat showed up as State Farm ventured north to take on the challenge. DTH brought the music which was a new and welcome addition to the Murph, somehow it made things go faster. Glad to get out of there before the sun starts cooking today.

Stay cool brothers.

Honeymoon and Florence did the Murph : 1 mile run from BWES to JRHS with a lap around the track then continue to BWES playground. 10 sets of – 10 pull ups, 10 Merkins IC, 15 Squats IC. Reverso 1 mile run following same route.

Doozy and Doublemint rucked around the hood and schools then met up with the Murph crew on our way back.