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Saturday, May 24, 2025

Forest Flame 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:
For time
Accumulate 50 Echo Bike Cals + 75 Row Cals
-You can switch between the two machines as desired. Remember that the rower resets itself at 2 min and the bike resets at 5 min
-15 min cap

Metcon:
5 Rounds
10 Overhead Squats 95/65lbs
15 GHD Situps
-12 min cap

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Cody Stelmach
Still ☠️
7
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David Rueckl
Community WOD
Super fun Bueller WOD! Great way to start a Saturday! Showed up and move forward 30’
4
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Emma Mueller
2.5 miles 8’30” pace
6
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Jordan Teague
Community WOD modified
6
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Kimb Davister
11:11
7:52 Happy to just be moving today
7
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Krystal Lowney
Can’t remember time, 9:something Rx
4
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Liz LeFevre
Community WOD w/ Luke❤️
5
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Megan Johnson
Community WOD ✅
7
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Michael Green
8:35
5:12
6
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Nathan Henrigillis
Community WOD
5
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Pauly VanderKelen
Front Squat: 10 reps @ 115,155,205, & 245#
1 minute static bar hang / 4x15 Kneeling Ab Rollout wearing a 27.5# weight vest alternating with 2x14 Reverse Curl & 2x14 Hammer Curl with 30# dumbbells / 3x15 Leg Extension @ 70# alternating with 3x15 Leg Curl @ 55#.
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