Tag: Murph

  • Murph Graded on a Curve

    A quartet of SOJ studs descended on Twin Team for a Last Call beatdown with the lunar calendar showing the last Friday of the month. Taking a page from Honeymoon, a Murph was called by the light of the moon. Here is how it went down:

    Quick 1,600 meter mosey around James River High school to include 1 lap around the track and back up to Betty Weaver fields. Collect Bullseye along the way. Warmarama around the equipment that included arm circles and dead man hang followed by the Murph rountine. 10 pull ups, 20 merkins, 30 squats followed by a run across the field and back. Complete 10 rounds holding for the 6 after each round. Pull ups became more of an arm hang for YHC during the 1st round until completion, you vs. you.

    Murph completed with time to spare, lets continue to work the shoulders with a curb crawl around the bus loop, indigenous people style. Caboose lunges to the front and repeato until time.

    Names, Numbers, Announcements, YHC took us out

    Announcements: Sip & See Retreat this weekend where Gumbo is primed to retain Corn Hole Crown. His M has found a special place in the home for the trophy to be displayed. T Claps to Bone Thugs with his incredible story and health improvement. See slack for his details.

    NMS: Some mumble chatter this morning to include seeing long time acquaintances that have held up over the years. Doozy called the Murph early on noticing the unusual running distance for a Last Call Q. Moonlight really helped navigate the damp field. Good to see some regulars at Twin Team. Hope to continue sports discussion as it is a great start to the weekend. Safe travels to those going to the retreat.

  • DaPile Murph Day

    YHC was inspired by the recent celebration of the Murph Challenge that gets highlighted during the Memorial Day Season and a shout out to Lt. Michael P. Murphy who died in combat support of Operation Red Wings. He was posthumously awarded the Congressional Medal of Honor October 27, 2007.

    Link below is the WHY:

    https://themurphchallenge.com/pages/about-the-event

    For those not familiar with the Murph Challenge here is the list of exercises This is the WHAT:

    1 mile run then 100 pull ups, 200 push ups and 300 squats then 1 mile run…in a 20 lb vest or body armor.

    So YHC wanted to get a good workout for the PAX and here is how this went down:

    COP

    We mosey to the Basketball courts by the middle school circle up for

    25 SSH, 10 DQ, 15 Russian Soldiers, 10 Imperial Walkers, 10 Hillbilly’s (We are in DaVille after all), 15 Arm circles 10 small 5 big, Reverso, 10 Helicopters, 20 4ct American Hammers, 20 4 ct LBC’s, 10 reverse scorpions, 10 scorpions and 20 merkins.

    THANG (the HOW)

    So we divide into groups of 2, Partner 1(P1) as the Timer performs 5 pull ups, 10 merkins and 15 Squats. Partner 2 performs Suicide jog/run until P1 completes the set(this is the recovery for the P1 effort). Each member of the 2 man team does 20 reps! This will result in 100 Pull ups, 200 Merkins and 300 Squats. We had mumble chatter galore at about the 10th rep on to the final 20th. As expected some had to modify with Jerkins in lieu of pull ups as this is not a common routine for F3 in the RVA region. This took the groups about 45 minutes and with the mosey to the workout site and back totaled about 55 minutes. We ran over 2 miles with the recovery and mosey.

    MARY

    We return for some stretching for about 5 minutes then COT

    COT

    Numberama, Namerama, YHC took us out in prayer.

    Moleskin

    YHC has was introduced to the modified Murph(no 20 lb weight but all the other fun exercises were included(they did the 20 rep version in 20 minutes so each member had 1 minute to perform 5 pull ups, 10 merkins and 15 squats then rest the remaining time in each minute with the mile run before and after and you received a time) version performed by the Charlottesville F3 Bloody Friday work out where they do this workout on the last Friday of each month. You could get this version in a 45 minute workout as you had over 20 minutes to run 2 miles with a 5 minute warm up. Today we took this slow deliberately as we had an hour so we could work on the form and made the P1 the timer. This also kept the PAX together pushing each other. This was a great workout for the gang of six today. It was an honor to lead and have a great weekend Gentlemen.

  • Always Use the Teacher’s Lounge

    5 Davillians got in their mid week kettle bell fix.

    This how it went down

    KB Murph

    .75 – .80 mile run around the school grounds

    50 KB Burpees
    100 Situp + Press
    150 Swings

    .75 – .80 mile run the reverse way around the school grounds

    2 MOM – Boat/Canoe

    Numberrama, Namerama, Announcements, YHC took us out

    MOLESKIN

    It felt good to back at Manndate. Be a while for YHC. Glad to have the crew we did today.

    The title for today’s Backblast comes from the discussion regarding bathroom in Elementary school. Yard Sale mentioned when he was in school he would always use the teacher’s lounge bathroom since he didn’t like the low toilets. You can imagine where the mumble chatter went from there

    SPIT ON THAT!!

  • I smell a Murph coming

    7 Davillians came by foot and wheels to YHC in a winter edition of the Murph.

    This how it went down

    Short COP (to let Mr. Holland catch up) – SSH, DQ, Arm Circles

    THANG

    The Murph – 1 mile run down the Atlee service road to the pull up bar next to the gravel track.

    10 Rounds (or AMRAP) of the following:

    • 10 Pull Ups
    • 20 Merkins
    • 30 Squats

    Mile run back to the SF

    Numberrama, Namerama, Announcements, YHC took us out

    MOLESKIN

    Great showing today for temps below freezing. Good to have Mr Holland back in the mix. Felt good to lead at DaVill again

    ANNOUNCEMENTS

    New AO lineup in DaVille. The Anvil has been relaunched on Mondays now, Tomato Run has been moved to Rutland clubhouse and on Thrusdays, and finally the relaunch of Da-Pile on Saturday starting @6:30

    SPIT ON THAT!!

  • Virtual Deconstructed Murph

    2 PAX showed up virtually in the gloom this morning. A Memorial Day Murph was in order. 5:30 hit and we were off! Slight modification as no pull up bars were in sight.

    • 10 American Swingers
    • 20 Merkins
    • 30 Squats
    • Mosey 1 minute out, 1 minute in
    • x10

    Finished with a few minutes to spare so Mary was called:

    • 20 Crunchy Frogs
    • 20 American Hammers with the coupon

    Numberama, Nameorama, Announce-O-rama:

    • Inaugural 3rd F AO: Tuesday at 8pm
    • VR Dawg Wednesday at 5:30am
    • HDHH Wednesday at 6pm
    • All on the zoom: Meeting ID: 822 7005 7337, pm for the password or check Slack

  • Memorial Day Murph – SOJ

    Memorial Day Murph – SOJ

    Two SOJ dudes shed the fartsack to pay their respects today. Here’s how it went:

    Mosey to the JRHS track – locked!! – audible lap around the JRHS parking lots for Mile 1.

    10 sets of 10 x pull ups (OYO), 10 x merkins (4 ct, IC), 15 x squats (4 ct, IC)

    Mosey around the JRHS parking lots then up Twin Team for Mile 2 and a set of Mankillers to make sure we left everything out on the field.

    BTTF – numbers, names and YHC took us out.

    NMMS: YHC is deeply grateful for the privilege to live free thanks to the men and women who have given their lives in service to our country.

    SYITG!

    Doublemint

  • Option 1 or 2

    6 Davillians arrive ready to go for another Tuesday morning beatdown

    This is how it went down

    Warmup – 1 mile run around the service road, the Cool Spring bus loop then to the gravel track

    YHC then ask each PAX member to select Option 1 or Option 2. The Vote was 3-2 in favor of Option 1. The Murph it is!!

    The Murph – One mile run completed. 10 Rounds of the following: 10 Pull-Ups, 20 Merkins, 30 Squats. Run laps around the track for the six

    Mosey back to the Atlee parking lot

    1 MOM – American Hammers IC

    Numberama, Namerama, Announcements, YHC took us out

    MOLESKIN

    Well The Murph still sucks! YHC believe the PAX agrees. Option 2 may have been better. It would have been Old Glory but Burpees would still have sucked as well.

    ANNOUNCEMENTS

    • Start this Saturday there will be a DaVille workout at Atlee HS starting at 6:30. This give us alternative to Dogpile and help continue posting in smaller groups

    SPIT ON THAT!!

  • LIFO Murph

    A solo Davillians at 5:30 decided to get out of the car and get ready. Luckily at 5:31 Opus showed and 5:35 Bulkhead decided to make an appearance so this lone wolf became a wolfpack.

    3 Davillians took part is an old tradition of First Murph Wednesdays at MANNDate.

    This how it went down

    THE MURPH

    1 mile run

    10 Rounds of the following:

    10 Merkins
    20 KB Swings
    30 Goblet Squats

    No time left for another mile

    2 MOM – Curb touches and Boat/Canoe

    Numberama, Namerama, Announcements, YHC took us out

    SPIT ON THAT!!

  • Anything longer than 2 seconds is considered cuddling!

    Here is how it went down today. Met at clubhouse 5:30am! Four runners & Annie took off to grab desired mileage. Two took off to complete the Murph. Honeymoon took us out.

    New Market has been very diligent in practicing socal distancing during the Corona Virus era. We might even have enough PAX to create a new AO?

    YHC has not Q’d in a LONG time and frankly I do miss it, but what I miss even more is the large groups of exceptional men I get to interact with each workout. I even though now that I have been grounded from travel through April, I might get to connect with them (even my NE Patriot friends). NOPE – Social Distancing is now a thing.

    While keeping our distance is necessary to getting life back to some normalcy, I do not want us to forget how to Bro Hug! See video for a reminder!

    Have a great weekend and it was great to see you men this am!

  • Nov. Murph

    13 strong for the Murph today!
    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