6 pax including an FNG, Seacrest, met for Murph training.
15 rounds … 7 pull ups – 14 Merkins – 21 squats…
The only thing tougher than 105 pull ups, 210 merkins & 315 squats was the naming process of our FNG Seacrest who plays and coaches lacrosse, got married and spent the 1st year in COVID lockdown, does advertising in the medical field, is based out of Philly … and then we discovered he auditioned for American Idol, alas Seacrest.
Thank you for the opportunity to lead
Round 1 … 5/10/15 pull ups, push ups, squats in 2 minutes 10 seconds
10 seconds rest
Rounds 2-16 … 6/12/18 in 2 mins 10 seconds
10 seconds rest
Round 17 … 5/10/15 pull ups, push ups, squats in 2 minutes 10 seconds
10 seconds rest
Round 18-19
5/10/15…5/10/15 … no timer
8 Pax fought mosquitos to get in 15 rounds of 5 pull ups, 10 push ups & 15 squats in 2 minutes 40 seconds or less each round with 20 seconds minimum rest between rounds I.e. Tabata
Started off with a warmup and then did 3/6/9/12 (pullups, merkins, squats, and lbc) in 2 min intervals and went up to 7/14/21/28 for round 1. From there we did a mosey around the parking lot then did 3/6/9/12 (pullups, merkins, squats, and leg lifts) in 2 min intervals and went up to 6/12/18/24. From there we did a modified Quadrafilia. Run backwards up the levee and then run back down for 5 burpees x 4. Finished off with with a countoff, namerama, COT, and a very beautiful sunrise!
I am grateful to Bay Watch
Big Willie
Cheese steak
MacGyver
PVC
Scooter
Triple Shift
Wife pleaser
For joining me for our 1st The Murph training for this upcoming Memorial Day
It is important to remember The Murph Challenge is more than just a workout. It is a tradition that helps push us, humble us, and allows us the opportunity to dedicate a bit of pain and sweat to honor LT. Michael P. Murphy (SEAL), a man who sacrificed everything he had for our freedom. Join us this year as we continue to help keep his legacy alive through The Murph Challenge with F3 NOLA.
After a long intro and a short warm up we started
Round 1 – 2 minutes
1 pull up
2 push ups
3 squats
REST for remainder of two minutes
Round 2 – 2 minutes
2 pull ups
4 push ups
6 squats
REST for remainder of two minutes
Round 3 – 2 minutes
3 pull up
6 push ups
9 squats
REST for remainder of two minutes
Round 4 – 2 minutes
4 pull up
8 push ups
12 squats
REST for remainder of two minutes
Round 5
Two minutes of “Bernie/ Quaddrapheilia” on the levee
Rounds 6-10
Rinse & Repeat
Rounds 11-15
Rinse & Repeat Except close with 4 minutes of quadraphellia!
YHC thanks you all for 4 great years of F3. I love you!
It was a nice, balmy morning at the lakefront as 10 PAX gathered for a beatdown. The pre-run Lakeview crew arrived with a minute to spare, including Breadsticks who was apparently worried that YHC had wet and grassy ideas. After disclosures were given, we moseyed around the fountain and over to the waterfront for a warmup as I assured the PAX grass wasn’t on the menu today.
30 SSH IC
25 Hillbillies IC
15 Arm circles IC F/B
15 overhead claps IC
15 seal claps IC
15 concrete grabbers IC (had to make sure grass was avoided)
Next, we moseyed down to the bridge. All the Pax lined up facing the water at the top of the incline. While one PAX ran across the bridge and back, everyone else did decline merkins or flutter kicks. We rotated each round between merkins and flutter kicks.
After 6 rounds we moseyed over the bridge and a little further down the water front. We then did a 10 light pole doozy. We did 5 burpees at each light pole while alternating between bear crawls and jogging to the poles. So, we bear crawled to light pole 1, did 5 burpees, ran to light pole 2, did 5 burpees and so forth until we reached light pole 10 and completed 50 burpees.
Next, we moseyed back to the bridge for 4 more rounds of alternating merkins (inclined this time) and flutter kicks. Then it was back to the warmup spot for 25 step-ups, 20 shoulder taps, 15 dips, 10 squats, and 5 8-count bodybuilders.
To close it out, we did 20 dying cockroaches, 20 wife pleasers, and 20 leg raises. Then back to the flag for CoT.
Warmup
Each pax chose a weight ranging from 25 lbs to 60 lbs, including ruck sacks, weighted vests, sandbags, etc. – carried throughout beatdown in double time across the mountain and back stopping at various intervals for 3 exercises.
Black Jack 21s (21 reps apiece)
Light
-merkin
-prisoner kneel
-flutter kick 2is1
Base 1
-burpees
-lunges 2is1
-sit-ups
Middle 1
-donkey kicks
-imperial squat walkers (4ct)
-incline wife pleasers
Base 2
-alternating toe taps 2is1
-Bobby Hurley
-box cutters 1is1
Middle 2
-plank ups (4 ct)
-bob & weave
-v ups
Base 2
-shoulder tap 2is1
-low slow squat with weight
-on back alternating toe taps
Light (did not complete)
-Nolan Ryan
-side squat with weight
-hello dolly
Extra: Mary
COT and reminder of F3 Mission
The Q was caught up reading The MiniVan Centurion and had to come rolling in hot but made it with 2 minutes to spare…. Reminder, the Q’s should be present at least 10 minutes before workouts to ensure guests are greeted.
We started with a mosey to the Mardi Gras Fountain where we did warmup.
The Warm Up
SSH x 15
Hillbillies x 15
Abe Vigoda x 15
Grass Grabbers x 15
Mosey to the top of the levee for an explanation of Battle of the Bulge
Dec 16, 1944 – Jan 25, 1945
12 (for December) Hokies (Lay on your back with heels and backs of hands on ground like a giant X. Lift torso and bring in legs to a cannon ball position. Then back to X and repeat)
Quadrophelia (aka Bernie Sanders) up the levee and at top of levee do
16 Hand release merkins
Bear crawl down levee toward street and do
44 Squats and plank for the six (12.16.44)
We took a brief moment to reflect on the start of the Battle of the Bulge was December 16, 1944.
We then discussed the Battle’s end date of January 25, 1945 so we could then do
1 (for January) Burpee
Quadrophelia (aka Bernie Sanders) up the levee and at top of levee do
25 Shoulder taps (2 is one) then
Bear crawl down levee towards lake and
45 Jump Squats and plank for the six.
We took a brief moment to reflect on the start of the Battle of the Bulge ended January 25, 1945. So during the Battle of the Bulge there was no break so we did everything again without a stop after the 44 squats. 12.16.44 – 1.25.45 then plank for the six.
Now that we all have the exercises down for the Battle of the Bulge, we discussed each time up and over the levee AND back again is one round and switching to talking about our beloved Saints, a round would be comparable to a quarter and since there are four quarters in a game, we will rinse and repeat 4 more times! (12.16.44 – 1.25.45 ) x4.
Let the Football portion of the Battle of the Bulge begin so (12.16.44 – 1.25.45 ).
At the end of the 1st quarter, our Q (the coach), eliminated bear crawls and modified the game plan to running down the levee.
So the 2nd Quarter we ran instead of bear crawl (12.16.44 – 1.25.45 )
Looking at his watch, the coach (aka the Q) made a half time adjustment for the 3rd quarter and switched all six exercises to 10 instead of 12.16.44 – 1.25.45 so 10 Hokies, quadrophellia, 10 hand release merkins, run down, 10 squats, 10 burpees, quadrophellia, 10 shoulder taps, run down and 10 jump squats….
End of the 3rd quarter and looking at his watch the Q decided to run the 2 minute drill for the 4th quarter
2 Hokies, quadrophellia, 2 hand release merkins, run down, 2 squats, 2 burpees, quadrophellia, 2 shoulder taps, run down and 2 jump squats….
Timing was perfect for a mosey back to the flag where High Rise helped us recover and educated us on injury prevention with some mobility.
Thank you for the privilege and honor to Q
