3 showed up to take on the Murph at Northwestway Park and remember Lt. Michael Murphy who gave his life in service for our freedom.



Pax: DC, Brickyard

1 mile run

20 sets:

5 pull ups

5 Merkins in cadence

7 1/2 squats in cadence

Total: 100 pull ups, 200 Merkins, 300 squats

1 mile run


Today was a good litmus test for where we are at  looking forward to doing the Murph the last Monday of every month.

Thanks for coming out men and not leaving me alone to do this. Keep pushing and being better men for your families and community.



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