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!
