• When: 01/11/18
  • QIC: MIB
  • The PAX: Smithers, Lap Dog, Match Box, Slate, Uncle Rico, Jazz Hands, Webber, A1A, MIB

The Murph

9 pax entered GOAT ready to put in some work. It’s YHC’s 3 yr Anniversary!!! I have completed 4 200 mi relay races, half marathon, full marathon, Ragnar & have done hundreds of boot camps. I never thought I would’ve done these things 3 yrs ago. I had no idea what I was getting into, but so thankful I did. Thanks to an EH to join F3 and my brothers who have sharpened the iron within me.

Conditions: 55° a nice break from the chill


The Thang

One of my favorite workouts. The Murph. It’s challenging, makes you use some muscles you didn’t know you had & a real #crowdpleaser! It goes like this.

  • 1 mile run
  • 100 pull-ups
  • 200 merkins
  • 300 squats
  • 1 mile run

I shortened the mile down to about a half mile due to only having 3 pull up bars & 9 pax. Work was done. All pax started & finished together. Tuber did a drive-by in his minivan. BREAKING NEWS: He was late & decided to return home to his #fartsack.


Come out to a run group. Regular attendance keeps you from other pax running circles around you in boot camps. Check Twitter to find a run group near you.