• When: 5/25/2015
  • QIC: Donatello
  • The PAX: Chinstrap, Julep, Honey Bun, Tri Delta, Harp, Glory Days, Buzz Saw, Bearded Lady, Gravedigger, Marsha, Meatball, Dunphy, Catheter, Erecter, Ponzi, Shades of Grey, Floppy Disk, Quest, Argyle, Yee-Haw, Peachy, Baby Daddy, Dingle, Blah-blah, Iron Mary, Utah, Ranger, and Donatello.

It started as a group text

What started out as a group text among 8 Snakepit regulars turned into an impressive 28 PAX showing for a Memorial Day post. The plan was simple—a Memorial Day Murph to pay our respects to our military personnel and those who made the ultimate sacrifice so we can enjoy freedom—freedoms that are far too easy to become commonplace, lest we forget. At least for a solid hour or two, we will not forget, and ponder the significance.

BOM/Prayer – Donatello


  • A quick review of Murph for those who have not done it before
  • A few comments (perhaps snarky) from Donatello about proper form. There are standards http://themurphchallenge.com/the-workout/ for the pull-ups, push-ups, and squats—YHC is just the messenger.

Chinstrap suggested we run the 1st mile in silence to take a few minutes to reflect— so we did.

Lt. Michael Murphy 

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y. who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it ‘Body Armor’. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

“The Murph”

1 Mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 Mile Run  

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.

If you’ve got a twenty-pound vest or body armor, wear it.


Prayer – Donatello

In an attempt to honor the veterans among the PAX, YHC was accused on not knowing the difference between Veterans Day and Memorial Day. I can assure you YHC knows the difference. To YHC the lines between “memorializing” and “appreciation” are not mutually exclusive. We can remember those who made the ultimate sacrifice and appreciate those who also made that commitment knowing the potential risk, but are still with us in person.


I was impressed by the level of effort demonstrated by all the PAX who came out. It was great to see the grit and determination among the PAX, digging down deep to pull out every ounce of strength and stamina to not just get through Murph, but to do it well—it’s humbling. It was great to see new faces and those more familiar, all putting in the work. I chuckle thinking this started with a group text 3 days ago.

Personal reflection: read at your own discretion

I don’t know if it’s because I know I’m moving in 6 weeks or I’m just getting more sentimental with age, but this morning was great. I tried to soak in the experience—the sights, the sounds, the guys, the mumble chatter, everything. Perhaps it’s because I know how special F3 can be. I’ve gone from working out in my garage by myself to working out surrounded by a great group of men who push me to get better. Not just physically. Being a natural introvert, I’m predisposed to being a bit of a loner, mostly by my own choosing. I’ve come to realize over the past year however, that despite my natural tendency to retreat into the solace of my own world, I need the fellowship—I need F3. It makes me better in ways that I need to be better. It pulls out my potential and doesn’t let me hide behind complacency—excuses.

I also know things are changing. I am standing at the beginning of a road that starts a new phase in my life. I hope and plan to take F3 with me to Johnson City. It would be selfish of me not too pass on what I have, but it’s also selfish because I don’t too lose what I have. I know I’ll make new friends and have another group of guys to get better with, but it won’t be this group—the group I started with—the group that’s helped pull out the best in me despite my own resistance. For that, I am grateful.

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