1/2 Murph and Burpees

Posted on Posted in Backblasts
  • When: 04/15/2021
  • QIC: Feud
  • The PAX: Sasquatch, Roddy, Crotchless, Wild Turkey, Feud

5 HIM of Fleming Island posting at Asgard on this crisp Florida April gloom.  Recent chatter around these parts was the F3 Cleveland challenge and the Memorial Day weekend CSAUP event at the beach AO’s.  Little did they know they would have an opportunity to get some practice reps in…


  • SSH x25 IC
  • Imperial walkers x15 IC
  • Hillbillies x15 IC
  • LBAC forward/backwards, Moroccan night club, raise the roof x10 IC
  • Lunges x5 each leg OYO
  • Squats x5 IC
  • Merkins x5 IC

The Thang

It has been 8+ months since the flag was planted in Clay County.  YHC felt it was time to prepare the pax of Asgard for a beatdown that occurs throughout F3 Nation on Memorial Day- the Murph. Since this would be the first opportunity for the Asgardian pax to participate, YHC took it “easy” on these HIM and began this training with a ½ Murph.

  • The Murph 0.5
    • 0.5-mile run
    • Exercises (YHC did recommend to the pax to breakdown the exercises into sets of 10 or 5):
      • 50 pull ups
      • 100 merkins
      • 150 squats
      • Fast holes continue until the six was in
    • 0.5-mile run

With time left on the clock, finished with AMRAP burpees x4 min. 

It should be noted that some of the pax (Roddy, Crotchless and YHC) either partially completed or completed the ½ Murph with a 20-lb ruck/weight vest.


  • Memorial Day Weekend CSAUP at the beach’s AOs
  • Big Bird and family for recovery of illness, as well as for job clarity
  • Roddy and family as they undergo counselling
  • Praise for good medical report following Crotchless’ 2.0 (Ian)’s scans
  • Feud’s cousin who is still struggling with the loss of his father (YHC’s uncle)
  • Lord’s prayer
  • Pledge

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