121207

We continue Heroes Week with what might be the all-time CFSF favorite hero workout. On the board it looks really scary, which ensures a good time.

'Murph'

1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run

David- *^  37:09
Joey- *^  35:12
Dave- * 47:41
Kelli- *^  37:09
Derrick- *^  32:14
Erin- *^  34:03
Tammy- 55:05
Matt- *  37:54
Teresa- 59:49
John- 52:09
Holley- *^  38:10
Sharon- *^  48:39
Shannon- *^  35:26
Kathryn- * 47:00
Abby- *^ 33:31
John M- *^  42:00
Cliff- 1:02
T- 51:30
Richard- *42:32

There were options. For the first-timers, and for the lunch crew reps^ were scaled to fit the time constraints. We also allowed for the partitioning* of reps. Great job EVERYBODY! At any scale, 'Murph' is a heavy hitter.

If this was your first 'Murph' you now have an idea of how much more work you are able to do. Good job.

This workout is named in honor of U.S. Navy SEAL Lt. Michael Murphy, who was killed in Afghanistan June 28, 2005

Thanks for all the great energy and fuel. Thanks for another great day at CFSF. Standby for Day 2 of Heroes Week.

CFSF