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Friday, May 27, 2022

Its too damn hot for a penguin to be just walkin around here.

Our annual Memorial Day Murph workout will be open to the public in a rolling schedule on Monday with start times anytime between 8am-Noon.
No one will be allowed to start after 12pm.
Come in, get warmed up and start whenever you’re ready!

What are we doing
Bruce Hoffort 7:32PM on May 24, 2022

Skill/Strength:
EMOM 8
1 Squat Snatch @85%

Metcon:
11 min AMRAP
12 Alt. Box Step Ups with 50/35lb dumbbell
1 Ring Muscle Up
-Add a Ring Muscle Up each round

Accessory Work:
100 Plate Curls (45/25#)
100 Tri Ext. w/plate
**Everytime you set the plate down do 10 hand release pushups

Mobility:
2 min bicep smash
2 min tricep smash

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Carrie Schatzman
8 rounds; mods; 25#db; 20” box; ring row &rimg dip
80# snatch
1
0
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Chelsea Sherman
8+3 step ups
No db—> 15# db midway through. Low ring MU. 75# snatch
6
0
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Cody Stelmach
Snnnnnatches
4
0
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Devon Deda
7 + 8 c2b + 4 dips
130# snatch
9
0
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Donny Covaciu
6 rounds? LRMU
275 BS
10
0
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Grace Adler
7+2 step up
35# DB. Strict pull up + strict ring dip. 65# power snatch.
5
0
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Jacob Anason
2/7 RMU
185# snatch 8/8 // rowing intervals // all of the arms
4
0
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james macco
Snatch up to 135#
Mobilized balance of class
8
0
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Jennifer Gleason
Snatchies- 85x3, 95x3, 100x2
2
0
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Jim Koehler
7,600 m
1
0
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Justin Peterson
5/8 Ring Muscle Ups
3
0
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LAURIE MARTINEZ
7
25# DB, RingRows/PushUps, #50 SP -- Happy Memorial Day!
8
0
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Marc Mazon
195# snatches
.98% Ring Muscle Up 🥔
1
0
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Mel Sanders
7+2 scaled
0
0
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Mel's Husband
6+11 scaled
ring row and dip. 145#bb
2
0
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Mike Cegelski
6+4 SU
Hips 2 Rings+ Ring Dips. 145# Snatches. Accessory Arms without PU.
3
0
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Ryne Koehler
5+6 SU
195# Snatch
8
0
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Sean Manion
5 rds
145
3
0
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Theresa Rosenquist
4 mi walk
1:04.30 (~16’/mi) & ROM. Otherwise a rest day!
2
0
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Victoria Ertl
8 + 3 step up, banded LRMU
60# snatch, still working on form
8
0
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