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Thursday, May 22, 2025

Banded Flying 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. West gym will be closed.  Don’t start after 11 if you can’t be done by Noon.

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 Back Squat

Metcon:
Every 2:30 on, :30 off for 4 Rounds
Run 400m
Max Pushups (touch your chest to the floor!)
-Wear a vest if you like having less distance to touch your chest to the floor
-Scale run distance to make sure you have ~:30 to Pushup

Mandatory Mobility:
3 min calf smash per side
3 min pec smash per side
3 min quad smash per side

Optional Additional/Alternative Work:
Every 10 mins for 3 rounds
12 Shuttle Runs
Ski Erg 500m
12 Shuttle Runs
50/35 Echo Bike Calories

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Alex Ebert
76 w/vest BS @ 300x3, 310x2
11
0
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Anna Ebert
45 push ups from knees
BS to 140#
12
0
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Ashley Brocker
45 (11/11/11/12)
about 2:00 runs, 20# vest
0
0
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Carrie Schatzman
180 bs
Bike 1.2/round; 34 push ups (6,9,9,10)
6
0
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Celia Osorno
Fitness
220// first round RX outside 21 remaining rounds 350 outside 25/25/30 (101)
10
0
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Danielle Stelmach
3 rep BS: 175# | 37 push ups w/ vest
RMU work- 5 rounds: 3 low ring progressions w/ green band & 3 jumping box RMU high rings
12
0
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Emma Mueller
250# squat // 80 push ups
14
0
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Eric Hansen
55pushups
14
0
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Ian Wilson
Zone 2 run
14
1
how. do you know you're in zone two?
Schwetty Sanders
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james macco
35
BS @ 265#
7
0
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Jane Daelke-Staszak
53 push ups from knees
BS 205#
11
0
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Jenny Renon
37 reps—hand release push-ups
145# BS
13
2
but you did 105# for reps just the other dsy....
Schwetty Sanders
I spent too much time yapping 😇
Jenny Renon
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Jim Koehler
murph 63 mins. row 2000 for run and situps for air squats
14
0
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Joe Nygren
80 pushups (20/20/20/20) vest
255# BS
13
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Josh Schill
165 3RM BS
First day back from break so no full send today. Lost track of push ups, somewhere between 43 and 1,000. Avg about 1:35/400m
8
1
nice work Josh
Schwetty Sanders
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Justin Riege
40 Vest
335# BS
12
0
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Kaylee Salm
26 push ups with vest
BS 215
14
0
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Liz LeFevre
Bike instead of run. Push-ups unknown😂
Bench press instead of squat. Hip still feeling ick
15
0
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Megan Johnson
Scaled kinda day; wonky hip
300 m runs, 34 push ups total (8/9/9/8 - all from toes!). 155x3 BS, attempted 165 and my hip didn’t like it so I bailed. 🤷🏻‍♀️
10
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Michael Green
51 vest
440#BS
12
3
Justin Riege
440 lol
Cody Stelmach
gottamn beast
Schwetty Sanders
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Nathan Henrigillis
265 squat;18 push ups
10
0
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Pamela Gehl
28 pushups scaled
325m run Backsquats 115lbs 3RM Ab workout with the girls
12
0
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Ryne Koehler
10/1/2/8
345/2.5 at 375
11
0
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Schwetty Sanders
broke a sweat
189 bike cals. 189 row cals. 100 burpees
11
0
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Sean Manion
79 pushups
245
11
0
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Steven Leiterman
75 push-ups with vest (27/18/16/14)
Squats up to 365
12
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Sylvia Christensen
75
205#
14
0
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Theresa Rosenquist
Died if boredom for 14 hrs…
…in airports, Trying to get to NM. #AirlinesRaceToTheBottom. 🫠
0
0
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