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Friday, May 23, 2025

Fox 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!

Metcon:
AMRAP 30
10 Strict Pullups
10 Strict Handstand Pushups
10 Power Cleans 185/125lbs
Run 400m OR Row 500m OR Echo Bike 1200m (all are Rx and you can switch between them)
-Scale weight to do fast singles
-Don’t scale PU to kipping/butterfly because we want your hands fresh for Murph on Monday

Mandatory Mobility:
3 min lat smash per side
3 min trap smash per side

Optional Additional/Alternative Work:
5 Rounds for quality
Max Face Up GHD Hold
:40 Side Plank R/L
20 Russian Twists

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Autumn Jarvis
5 rounds lots of scaling due to bum shoulder. PC @ 95#
12
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Carrie Schatzman
5 rds; scaled; banded pu; hspuw/10# plate & abmat, 115# pc; biking;
0
0
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Cass Baier
5+8/10 HSPU
Red bands, 45+abmat, 105#
12
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Celia Osorno
3 + 1/2 lap inside RX
Rest of run outside
13
0
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Cody Stelmach
☠️
10
0
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Daltyn LeClair
4+ all the cleans
Showed up right before workout. Warmed up to 155# by rounds 3-4. Did RX HSPU unbroken each round
10
0
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Danielle Stelmach
4 + 5 pull-ups (rx sPU, sHSPU w/ 35+ab mat, 125#, run)
8
0
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David Rueckl
4+ 9km bike . Scaled,banded pull up, HSPU off box 125# cleans
Rowed 2 rounds, ran one, biked 1+.9. Showed up and moved forward 30’
13
0
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Emma Mueller
4+10 cleans (elevated ring rows, ab mat HSPU, 125 cleans, run)
Took it easy and protected hands
15
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Ian Wilson
Fun, Friends, Fitness, Friday, & JT
Did a bunch of rounds causally, but can't count so, more than 5 less than 7. Great PT
9
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james macco
4 + 350 mtr (row)
PU's Rx/Piked HSPU/ 135# cleans/rower /////50 GHD situps for EC. :-)
13
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Jenny Renon
5+3 pull-ups—blue band(x2), 95#, DB shoulder press(20#), 1 rd HSPUs from box
11
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Jessica Ploof
4+6 pull ups
Red and blue banded pull-ups, hspu off box, 95#, ran all the rounds
13
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Jordan Teague
5 Rd+ 700 m bike, modified
2
0
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Josh Schill
5 rounds scaled
Gray band kipping pull ups (cheating I know) | box HSPU | 115# PCs | 400m run
9
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Justin Peterson
175/400m run in round 7. Ran all rounds. Gymnastics unbroken.
Push jerk doubles up to 255lbs with a 5 sec pause in the dip for rep 1. Learned how to do Skater Jumps today. Big sports guy
9
2
Ok
Sylvia Christensen
That’s a lot of rounds
Sylvia Christensen
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Justin Riege
✅
11
0
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Kelsey Waack
4 + 8/10 HSPU
105# & mods all around 👍🏼
8
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Krystal Lowney
4 + 5 cleans 105#
Strict PU Rx, HSPU with 35#/abmat. The skipping music was an added mental hurdle😵‍💫
12
1
It was!!
Toni Wilson
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Liz LeFevre
5 + 6 Pull ups- banded pull ups/HSPU w/ plate & mat/#125/ bike
Kids gave me a run for my money today🥴🥴 but we made it! Thanks everyone for helping with them❤️ that’s what I call community ❤️
14
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Lucy Covaciu
4 + 7 HSPU
Black band PU 45# + 35# + ab mat HSPU 75# cleans
9
0
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Megan Johnson
4 + 3/10 pull ups, scaled.
Banded pull ups, HSPU with lots of plates, 105# power cleans.
15
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Mel Sanders
4 + .2km bike, sc
PU(g&b), HSPU Box mix of 1 leg/k, #105, bike| coffee chat
14
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Nathan Henrigillis
4 + 4
135#, Jumping PU, HSPU off box, run/row/run/run
9
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Sean Manion
4+1.1km bike
7
0
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Selena Cashman
4 I am counting my last run! Time was up running into the p lot
Banded PU - green & blue Box PU 125# cleans
15
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Shane Hanson
6. Rowed all of it
12
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Sylvia Christensen
8 power cleans in 5th round
Run. 10# plates under hands for HSPU. 4 mile run.
13
0
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Theresa Rosenquist
Eastern Sandia Mtns
3.5 mile hike. ⛰️🥾😎
1
0
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Tom Fameree
4 + 150m on bike
12
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Toni Wilson
5 rounds
3 strict pu/7 green band, sub 15 ghd for hspu, 115 PC, bike
13
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