BACKBLASTS
Saturday, May 24, 2025
“Memorial Day Murph”
New World AO (F3 Platte)
Pawnee Park
55°F, 9mph wind
9 PAX: Disciple, FNG Princess Peach, Bolt (HBD), Hootchie, FNG Powerline, Axe, FNG Doublemint, Peg Leg, Rancid
QIC: Rancid
0700 – WELCOME, BROTHERS!
F3 – Fitness, Fellowship and Faith
It is the mission of F3 to plant, grow and serve
small workout groups for the invigoration of
male community leadership.
5 Core Principles
1 – Free
2 – Open to All Men
3 – Always Outside
4 – Led in a Rotating Fashion
5 – Ends in a Circle of Trust
Credo: Leave no man behind, but leave
no man where you find him.
Introduction and disclaimer. 3 FNGs.
Stay at the Shovel Flags
WARM-A-RAMA
15 IC – SSH
10 IC – Don Quixote
10 IC – Imperial Walkers
10 IC – Tappy Taps
10 IC – Cherry Pickers
10 IC – Washing Machines
15 IC – Mtn Man Poopers
Mosey to the track
THE THANG
THE MURPH
1 Mile Run
100 Pull Ups
200 Merkins
300 Squats
1 Mile Run
This workout can be
modified as necessary
Mosey 2x around the track
Mosey to the jungle gym
south of the Plunge
on Oval Road Island
Round 1
10 Pull ups
20 Merkins
30 Squats
Round 2
10 Pull ups
20 Merkins
30 Squats
Core Exercise #1
Round 3
10 Pull ups
20 Merkins
30 Squats
Round 4
10 Pull ups
20 Merkins
30 Squats
Core Exercise #2
Round 5
10 Pull ups
20 Merkins
30 Squats
Mosey to the Shovel Flags and back
Round 6
10 Pull ups
20 Merkins
30 Squats
Core Exercise #3
Mosey to the Shovel Flags
COT
Name-O-Rama. Announcements. Prayers/Praises.
“It’s not about how fast you finish. It’s about why you started."
- Anonymous Murph Challenge Participant
Each year around Memorial Day, thousands of gyms and individuals across the U.S. and around the world complete Murph as a shared tribute.
It's named in honor of Lieutenant Michael P. Murphy, a U.S. Navy SEAL who was killed in action in Afghanistan in 2005 and posthumously awarded the Medal of Honor. The workout has become a Memorial Day tradition and a tribute to all fallen service members.
Murphy often did this exact workout — he called it “Body Armor” because he wore his weighted vest during it.
This intense structure reflects Murphy's own discipline and training. Doing the workout is a gesture of respect, a physical way of remembering his sacrifice, and a call to honor others who have fallen.
The Murph workout is far more than just a brutal test of physical endurance. It’s a deeply symbolic tribute that connects the worlds of fitness, military service, and memorialization.
The Murph builds humility, gratitude, and grit.
Thank you, HIM, for being a part of this today.
Ball of Man & Shout-Out.
Coffeeteria and Q-Source at The Broken Mug.
SYITG!
Aye,
Rancid
SUBMIT A BACKBLAST
