The Murph


When: 04/01/2024


Number of Pax: 10

Pax Names:

Number of FNGS: 0

FNG Names:

QIC: Shiplap

The BackBlast:

Welcome & Introduction



  • 20 Side-Straddle Hop
  • 15 Three-Count Squat
  • Rossy L,R,C
  • 16 Don Quixote
  • 14 Daisy Picker (Slow & Fast)
  • 05 Hip Stretch “In” L,R (bring one knee up past height of hip, rotate in to past midline)
  • 05 Hip Stretch “Out” L,R (same as above, except start “in” and move knee “out.”

To start off Unique Q April, Alliance, Bronco, Bergundy, Cheat Code, McFeely, Padawan, Shiplap, Slider, Total Recall, and Weblos gathered in the gloom for The Murph, something that I learned at F3 Gwinnett during Spring Break 2024. (Thanks to Bronco for a post-workout DM sharing the origin story:


Mosey one mile to work location: Start from AO to football field, once around football field, twice around baseball field, north on Central, west on Jackson, south along path, east over hill to playground.


Divide into three groups for the workout:

  • 100 Merkins
  • 200 Pull-Ups
  • 300 Squats

Switch when pull-up group completes 20 reps.

Cycle through the three stations for 15 minutes. (Q provided half-way timer.)


Mosey back to AO on this route:

East across hill, north on path, west along Jackson, south at golf building, into nature area with stone stairs, out to road, once around parking lot.



  • Butterfly stretch
  • Foot against opposite knee, rotate back L,R
  • Frog position, slow standing using 15 count.
  • Stretch arms above head to 88 degrees Back, L, R.



Circle of Trust: Cheat Code and I were #DownRange twice during Spring Break, once at F3 Gwinnett, once at F3 Atlanta. Was my 4th and 5th time #DownRange. I find it’s a great way to get out of my “bubble.” (See #mumble-chatter here and here.) It’s a great time to explore an area while meeting new people. You leave and return before the family wakes up–usually. Learn the F3 culture in other areas–including recruiting strategies.

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