Saturday, December 17, 2022|The Pit|Halleck, Papillion, NE | 15 degrees, 83% humidity, Feels like 3 degrees. Wind 10.0 mi/h from NW. 

“The Murph, the Real One”

14 Pax:  Busser, Razzle Dazzle, Rooney, Baby Shark, Bunny Slope, High Life, Hard Hat, Low Flow, Mulch, Black Tuesday, Irish Car Bomb, Schrute, Kickstand, Swiper

QIC:  Swiper

5:00 am    Pre Pre Run: Zorro OYOBNA

5:30 am     Pre Run: Zorro, Schrute, Bunny Slope, Irish Car Bomb, Swiper

Prequel – The day before the workout I was listening to The GLUE-OOM Podcast about F3 Omaha Pax Members.  I was listening to High Life’s Pod, and it was great and I had not seeing him in a while, since he moved to Glenwood.  Then I remembered how he used to crush the Murph and so I texted him telling him how much I liked the Pod and how much it changed him.   Then I asked him to come to the Pit and what we were doing.  He responded, that he was interested and could make a trip across the river for that!  EH’ing to your workouts, it’s a thing people!

That Morning – It was a cool morning and I showed up at 5:31 with ICB right behind me.  We got together and I wanted to run the Papio Bay loop to make sure it was a mile for our workout.  Trucks and a car or two started showing up as we returned.  I am glad, with the workout coming and the weather.

I welcomed the Pax to F3 – and explained it is Fitness, Fellowship and Faith – reminding them of the mission to Plant, Serve and Grow small workout groups for the invigoration of male community leadership.

I covered the 5 core principles of F3.  1) Open to ALL men. 2.  Always Free.  3) Always held outdoors, 4) Lead in a rotating fashion and 5) Ends with a Circle of Trust (COT).

I covered the Credo: Leave no man behind, but leave no man where you found him.  And we would live the credo out today.   Today we would model Lt. Murphy’s Murph workout the way he designed it.  This would last the entire time.  Each man would wear a weighted vest if he had one.  20 lbs is the recommend weight.  I think every guy but one had a vest, and that guy is 6’5 and told me today he weighs 240, so he’s good.  We were both lementing today at the Murph at Titan Alley about how sore we still are two days after.  More about that later.

6:03 am      Warm-a-rama: Calm before the storm

We started with a loop around the Halleck Pond and came back to the Shelter.  We performed the following exercises:

  • 12 Tappy Taps IC
  • 5 Windmills IC
  • 10 Cherry Pickers IC

Then I said let’s roll and I went and turned on the music and away we started the first mile.  

6:05    The Thang – THE Murph

The Murph was as follows:  

  • Wear a weighted vest
  • Run 1 Mile
  • 100 Pull Ups in a row
  • 200 Merkins in a row
  • 300 Air Squats in row
  • Run 1 Mile
  • Pick up the Six

We each did this on our own pace.   As I hit play, Hard hat was waiting for me and we ran together and talked about this workout and he asked about how long I thought it would take and his experiences, etc.  I asked him if he had ever tried this workout.  He said he had once, on his own and not alone, and how he had to modify, and how hard it was alone.   I was confident he would finish today, given the solid group that we had here this am.

Wow, was this hard. It didn’t make it through the pull ups.  Honestly, I need to drop about 10 pounds for this to be more manageable.  I made it through about 50 pull ups, before I had to modify to upside rowing/Maverick Merkins.  It did help me through the first part of the pull ups to be standing next to High Life doing pull ups with a vest on.  What a thing of beauty.  High Life was on to the last mile first, then Hard Hat, Then Schrute, Black Tuesday, Bunny Slope and then I think it was Baby Shark and I.  But at the end of the day, that doesn’t matter.  What does matter is each of the 14 Studs made it to the last mile and completed cycle.  Over the next few days, each HIM would face different levels of soreness.

6:58 am     6MOM 

We did 14 Sarpy Slammers IC, Rancid Style

7:05 am    NOR

The Name-a-rama was completed – see above for list of those who posted.  Enter Sandman was playing as we finished the Slammers and the Pax were into it, so I kept it playing on my phone and borrowed Hard Hat’s Phone for line up style NOR.  These dudes earned it today!  


  • Blood Drive – Dec 232
  • Santa Saunter – Dec 24
  • Q-Source at Hy-Vee on Accountability

Prayer Requests:  

  • Baby Shark’s friend Mark who passed
  • All those dealing with Cancer
  • Those that have died or dealing with sickness
  • Pit Stop’s M – Lindsey
  • Thomas who passed


My COT was first about the awesome group we are in and how doing hard things is never as hard when you are surrounded by a group that will encourage you and push you.  I also said it is always easier when you get to know guys, with that being said, I also wanted to do the “Who is the Six?” COT…..I counted to the 6th man doing Sarpy Slammers IC Rancid Style, funny enough, the 6th man was our Boy High Life….and I joked how he told me F3 has brought him out of his shell, but he does not enjoy public speaking.  So I found it fitting that he was the 6th Pax….and that is just the Lord’s hand, as I started the Sarpy Slammer Cadence WITH myself, vs. started with the guy to my left (which I literally do every time)…..Many of the guys there didn’t know High Life, so it was great!

I took us out in prayer. We then had 9 guys at Hy-Vee for Q-Source on Accountability.

Aye! Swiper

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