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Wednesday, May 21, 2025

Twin-Barred Tree Snake

Memorial Day Murph Hero workout, honoring Lt. Michael Murphy who died in combat, will be at east gym from 8am-Noon on Monday, May 26th. Don’t start after 11 if you can’t be done by Noon. West gym will be closed.

Run 1 Mile
100 Pullups
200 Pushups
300 Air Squats
Run 1 Mile

You can split Murph up with a partner or a group if desired.
Only wear a vest for this workout if you’ve been training with a vest for our Murph prep workouts!

Skill/Strength:
12 min to establish 3RM Deadlift (unbroken)

Metcon:
12 min Valley/Ladder
5-4-3-2-1-2-3-4-5….
Ring Muscle Ups
Front Squats at 70% BW (from ground)
-Scale RMU to pulls+pushes
-Scale FS to go unbroken on the first descent at a minimum

Mandatory Mobility:
3 min hamstring smash per side
3 min glute smash per side

Optional Additional/Alternative Work:
Every 2 min for 4 Rounds
3 Bench Press
-Start at 65% and add load each round

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Alex Ebert
365x3 385x1 RMU attempts and FS at 125
8
0
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Anna Ebert
2/5 FS on way up. 95# BB RMU off box
195# 3rm
8
0
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Autumn Jarvis
✅ FS @ 100#, RMU progression work
DL @ 245#
11
0
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Carrie Schatzman
235# DL;
Rr/rRd & 115; 3 on way back down
0
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Cody Stelmach
DL -351#
14
1
You’re funny!
David Rueckl
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Danielle Stelmach
3 rep DL: 285#
44 reps (25 FS 110# | 19 banded BMU green/thin blue band, decreased BMU reps) lost the rhythm, then got it back and was able to do 5 in a row!
7
0
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David Rueckl
Scaled RR/ Push ups. 3+ 3
Dead lift to 350# Showed up and moved forward 30’
14
0
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Emma Mueller
265 DL // 4/7 BMU
I didn’t listen to Cody during brief - continued past 5 going up to 7
9
0
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Heidi Jones
1/4 FS in the second descent. 90# FS, Strict pull-ups/pushups
3 RM DL @ 240#
13
0
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Ian Wilson
F,F, & F!
Kept it light 405#, up and down the river once
8
0
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james macco
90* (3 full rounds) RR & RD subbed for MUP's - FS @ 135# Rx +
DL @ 335#
9
0
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Jamie Neubauer
3 rep DL up to 235#. Back felt good so stopped there
66 reps - banded low ring mu - focused on positioning and hip drive
6
0
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Jenny Renon
32 reps — 3RM DL 200#
10
0
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Jim Koehler
there
8
0
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Justin Peterson
96 reps unbroken. [4/4 front squats on my second round of going back up]
Deadlifts up to 415lbs. Felt great!
14
0
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Justin Riege
43 reps rx - 160# FS
465# DL
11
0
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Kaylee Salm
Finished 4 in second up ring row/push up 105# squat
3RM DL @ 265#
12
0
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Kelsey Waack
3/3 pull-ups/pushups, 115FS
225# DL
4
0
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Krystal Lowney
✅ Ring row/PU 90#
3 DLs at 200#
12
0
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Liz LeFevre
44 reps- banded pull ups/ #105 power cleans instead of FS. Hip flexor was off today. Not feelin squaty
DL- #245
6
0
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Megan Johnson
Finished the round of 3 in the second descent. Scaled to low RMU progressions and 95# FS (~58% BW)
3RM deadlift at 220#!
15
0
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Meghan Hersil
RR, push up’s on GHD, and squat with 10lb wall ball Got into 2 of second descent
Deadlift 115lb.
11
0
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Mel Sanders
2nd down, finished 2's sc
rr/dip(b), FS 115# (65%) | 3RM DL 265#, fail 285#
12
0
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Michael Green
60 bmu’s 155#
415#DL
9
0
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Pamela Gehl
round 4 of second decent
85lb barbell and low ring progressions. Deadlift 215lb 3 rep max PR
13
0
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Pauly VanderKelen
30° Bench Press: 10 reps @ 95,115,135,165,185# / 8 reps @ 205#
4x20 Strict GHD Sit-Ups with 5# in the weight vest alternating with 3x10 BOBBR into hips @ 260# / 3x19 Chest Fly @ 60# / 10,10,9+1 Strict Bar Dips with 35# on the dip belt.
0
0
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Ryne Koehler
51
12
0
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Selena Cashman
1 rep left in the second down
DL - 285 for 3 DL - PR 300 for 1 #105
15
0
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Shane Hanson
97
415#
13
0
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Sylvia Christensen
4 miles
265. Metcon 20 BMU then 5 rounds 20 WB 11 cal row. 15 something (my grip broke so I wasted plenty of time figuring that out)
8
0
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T Sanders
bike
550 bike erg caks. 138 echo bike sprint cals. week 2 day 1
6
0
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Theresa Rosenquist
⬇️ & ⬆️ + 1 MMU**
**Scl’d AF!! MMU= RR+trans.+RD , FS@#55. DLx3@207. Core & Mobility post.
11
0
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Tom Fameree
49 reps (1/5 RMu’s on way up)
315# DL’s
13
0
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Travis Bittermann
Finished 3 on the way back down not up
455 deadlift no belt wraps just my shoes. Most muscle ups Iv done in a wod in many many many years.
10
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