SMURPH 2024
It’s that time. Huge thanks to Matlock for leading this 2-month CSAUP challenge. SYITG
Join us on our Slack #SMURPH
Why a MURPH? Origin Story click here LT. Michael P. Murphy (SEAL) was the officer-in-charge of a four-man SEAL element in support of Operation Red Wings. Murphy is credited with risking his own life to save the lives of his teammates. For his selfless actions, LT. Michael Murphy was posthumously awarded the Congressional Medal of Honor on October 27, 2007.
F3 honors the sacrifice and memory through The SMURPH and Memorial Day Murph Challenges.
What is a SMURPH? Summer MURPH Challenge 2024
Men, consider accelerating your 1st F by joining in the Smurph Challenge. Complete 24 Murphs between July 4 and Labor Day.
How to do a MURPH?
A Murph 2 ways: Optional: add a 20 lb vest.
I : 2 mile version
Depart from Greensboro Day School and run 1 mile to Jessie Wharton.
Pick a play ground at JW and do 100 pull-ups, 200 Merkins, 300 Squats (break them up into sets with rest).
Run 1 mile back to GDS.
II modify modify modify : the “Circle Time Murph” for running modification
10 sets: 10 pull-ups, 20 merkens, and 30 squats
Run, walk, or don’t (just rest), you vs you … alternate each set at the two play grounds on the North and South ends of the Jessie Wharton Parking-lot.. After each set run or walk to the other play ground.. Depending on your path, you can get 1 miles or 1.8 miles over 10 sets. so finish off with an extra lap around the parking lot. Should take about 45 to 60 min. Don’t get discouraged when fellow PAX do it in 30 and are waiting for you at COT. They won’t forget their 6.
Plenty of ways to modify, YOU Vs YOU. Talk to your fellow Pax about how they've accomplished this in the past.
