Happy Birthday, Murph!

AO: The Norseman

When: 05/07/2019

QIC: Ha-ha

PAX (4): Callahan, Nacho Libre, Stu, Ha-ha


After a week on vacation it was time to get after it again! A quick glance at The Norseman Q sheet Monday afternoon and I saw no one on the list for today so sign up and lets get after it!

Today happens to be Michael P. Murphy’s birthday. Born May 7, 1976 he would have been 43 today. He gave his life in Afghanistan June 28, 2005. We honor his memory with The Murph WOD. Today seemed the perfect day to get it done in prep for Memorial Day.


It seemed that we would need to shorten the total effort to make it into 45 minutes so a short run to the big parking lot for:

  • SSH
  • Weed Pickers
  • Imperial Walkers

And on to:

The Thang:

The Murph

Quite simple:

  • 100 Pull Ups
  • 200 Push Ups
  • 300 Squats

We would break this up into 10 sets of 10, 20, 30 and off we went.

About 20 or so minutes later we all finished. After a brief 10 count (more like 20?) we mosied to Field 2 for some yard markers.

  • Start at the Goal line
  • Run to the 10 yard line and perform 1 Burpee
  • Back peddle to the Goal Line
  • Run to the 20 yard line and perform 2 Burpees
  • Back peddle to the Goal Line
  • Run to the 30 yard line and perform 3 Burpee
  • Back peddle to the Goal Line
  • Run to the 40 yard line and perform 4 Burpees
  • Back peddle to the Goal Line
  • Run to the 50 yard line and perform 5 Burpee
  • Back peddle to the Goal Line

Take the long way back to the flag


  • LBC
  • Box Cutters
  • Freddy Mercury
  • Flutter Kick
  • Low Peter Parker
  • J-Lo
  • BBSU x2



Prayers for Nacho’s M and family after the loss of her father. Safe travels as she come home Thursday from Buffalo


Murph Challenge on Memorial Day. Location 1 Roswell City Hall 0630 or Alpharetta City Hall 0630


Naked-Man Moleskin:

It is good to be back at The Norseman after being on vacation for a week and Nantan Tour month before that.

It’s Spring! Have you EH’ed today?

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