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Modified Murph

Memorial Day is always special.  It’s humbling to pay homage to those that have died defending the freedoms we enjoy in the amazing country of ours.  On the F3 front, Popeye runs one of the best Qs of the year, there is beer and BBQ, family time, and pools officially open.  Last year, someone got the crazy idea to introduce the Murph to F3 Waxhaw.  It was brutal, but memorable.  With all the craziness this year around ‘shutting down’ (even though we never really did), social distancing, and limited group sizes, it looked like the Murph as 1 and done.  However, it was revived in the last minute with some slight modifications to address the current concerns.


For those not familiar, the Murph is a Crossfit workout that includes – a 1 mile opening run, followed by 100 pullups, 200 merkins, 300 squats, just to conclude with another 1 mile run.  All of this is supposed to be done as fast as possible, wearing a weighted vest!


This year, pullups were out of the question due to concerns around sharing gear, so YHC and Brutus teamed up to come up with a way to keep the level of effort required high, while respecting the new rules.  Hence, the Modified Murph was born, consisting of:

  • 1.5 mile opening run
  • 200 merkins
  • 300 squats
  • 400 bent over rows with a cinder block coupon
  • 1.5 mile closing run


All the participating PAX did an amazing job.  One freak (Zin) actually accomplished the full event wearing his weight vest.  I’m not sure if anyone actually verified it contained weights, but it looked impressive.  Well done sir!


Congrats to all who completed the journey.  And thank you most of all to the families of our fallen Vets!


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