Memorial Day Murph @ MOB

5/28/2018 – Memorial Day 2018


PAX: Gump, 12 Gauge, Hostilo, Buckeye, Joker, Snowflake, Springer, Gambit, Ballcock, Blindside(FNG), Goose(FNG) Swinney, Dabo(Co-Q), GasMask(Co-Q)



85 Hot, Humid, Sweaty

Disclaimer: W/O at your own Risk

Gas Mask starts us off with a somber yet motivational video of the presidential address of the commendation of the congressional medal of honor bestowed post mortem upon Lt. Michael P Murphy(USN)  – Lets get to work!


Stretch – arms and shoulders – over head, in cadence, both sides

Arm Circles x 20 IC (both ways)

TTT x 15 IC

SSH x 20 IC

Exit the AO w/shovel flag – Indian Run 1 mile route via Pritchard, Bruin, Boundary, Water, Calhoun, Lawton – to the Shrimp Boat Park – plant the shovel flag.

1 mile Run – Done

Split in to groups of 2-3 for accountability and support and assistance

Each Pax to Complete:

100 Pull ups

200 Push ups

300 Squats

-Most were completed in series of 10/20/30 rotating through the stations

-2.0’s completed the series a pseudo cumulative group – good work fellas.

Secure the flag for 1 mile indian run to return to the AO via Lawton, Calhoun, Dr Mellechamp, Bluffton Rd, Bruin, Pritchard – Plant the Flag

1 mile run – Done  

Murph Complete




-Check presentations Wednesday 06.06.18 @ 0600 after workout.

-New Yacht Club shirt are up for order

-Ragnar meeting Wednesday at Fat Patties 6:00PM




-This is a humbling workout, even more-so to think that it is intended to be completed with a 30lb vest on. Go forth and carry on with the memory of those that have served and made the ultimate sacrifice for the good of our country, and our liberty.


PS – Merlot was spilled(Post Prayer)

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