05/29/2023 - foxtrot - The Murph 2023

AO: Foxtrot

When: 05/29/2023

QIC: Straight Shooter


Number of Pax: 15

Number of FNGS: 0

Pax Names:

Aquamarine, Raptor, Wonder Woman, Tiny Dancer, Rise Up, Chocolate Chip, Spartan, Beakers, Dr Doolittle, Caliente, Bells, Semper Fi, Bravo, Love, 2.0 Baller, Straight Shooter


Today we are grateful for the sacrifices military men and women have made for us and our freedom. We had a wonderful group of ladies gather together this morning for an adhoc beatdown on Memorial Day. We did the modified Murph named after the late Navy Lieutenant Michael Murphy. We started with some warm ups and then jumped in after everyone had their mats set up.

We started with a 1/2 mile run. We then came back to our mats and did 5 rounds of 20 weighted overhead presses, 40 push ups, and 60 squats. We ran a 1/4 mile lap after the first four rounds and then after the fifth round we did the 1/2 mile run again. In the end if you do the whole thing you have run 2 miles and done 100 overhead presses, 200 pushups, and 300 squats. Lt. Murphy did this daily with a weighted vest so in his honor we do our version on Memorial Day every year.

We circled up for COT and name o rama and ended with coffeteria for those who could hang around for a little while.


Leave a Reply