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Memorial Day Murph

  • When: 05/26/2018
  • Q: Lilo
  • Pax: Peppers, Copay

3 Strong PAX braved the rainy weather and met for a Memorial Day Modified Murph workout. While copay and I drove to the workout, Peppers ran from her house to the AO–show-off!! 😛

SO—Who is Lt. Michael P. Murphy? / What is the Murph?

A team of 4 Navy SEALs led by Lieutenant Michael P. Murphy on a mission to capture or key a key Taliban leader, found themselves seriously outnumbered in a firefight with hundreds of enemy troops. Pinned down and under intense enemy fire, their communications operator severely wounded, they were in desperate need for help. Due to the mountainous terrain, their communications could not be received. Understanding their situation, Lt. Murphy moved to open ground to use his satellite phone, exposing himself to enemy fire. Lt. Murphy was mortally wounded making that call. They continued fighting and two of his three fellow soldiers were also mortally wounded. His fourth team member, who was severely injured himself, managed to escape and was rescued 4 days later. He went on to tell the story in a book and movie titled “The Lone Survivor.”

For his selfless leadership, courageous actions and extraordinary devotion to duty, Lt. Michael P. Murphy was rewarded the Medal of Honor, the first service member to receive the medal for service in Afghanistan, and the first Navy recipient of the medal since Vietnam.

What is the Murph?

  • 1 Mile Run
  • 100 Pullups/Tricep Dips
  • 200 Pushups
  • 300 Squats
  • 1 Mile Run

Because your HC is recovering from 2 foot stress fractures and was running for the first time in 10 weeks (WOW!!), we decided to modify the Murph just a bit, while sill completing all the reps.

The modified workout went like this:

  1. Run 0.5 mile, then complete 3 rounds of 10 tricep dips, 20 pushups, 30 squats
  2. Run 0.5 mile, then complete 3 rounds of 10 tricep dips, 20 pushups, 30 squats
  3. Run 0.5 mile, then complete 2 rounds of 10 tricep dips, 20 pushups, 30 squats
  4. Run 0.5 mile, then complete 2 rounds of 10 tricep dips, 20 pushups, 30 squats

Thus completing 2 miles and all 100, 200, 300 reps respectively! Great job ladies!!

 

“Devote yourselves to prayer, being watchful and thankful.” Colossians 4:2

Reminder to take time out of our day to remember what Memorial Day is really about; to be thankful for all the men and women who have served, and to pray for those men and women (and their families!) still fighting to protect our freedom daily.

COT

Prayer

 

 

 

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