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Monday, May 26, 2025

Murph 2025

Memorial Day Murph Hero workout, honoring Lt. Michael Murphy who died in combat, will be at east gym from 8am-Noon today.
Show up anytime you’d like and get started.
West gym will be closed.  Don’t start after 11 if you can’t be done by Noon.

https://themurphchallenge.com/pages/lt-michael-p-murphy?srsltid=AfmBOopeTFJnlFh7fHdPPFM7E4pc5TmFzZOgvbcMCBQMZmGNW0Vr0f-g

Run 1 Mile (4 laps around the outside of the gym, door to door+2 laps inside)
100 Pullups
200 Pushups
300 Air Squats
Run 1 Mile

For those that have never done Murph before, we recommend this order of progression to help keep you and your body safe:
Beginner/Novice = Ring Rows and Knee Pushups, split reps with a partner or group
Scaled = Ring Rows+Pullups, Pushups, possibly split with partner
Intermediate = Partition Pullups, Pushups and Squats into 20 rounds of 5 Pullups, 10 Pushups, 15 Air Squats – with no vest
Intermediate+ = Complete the workout in order as written with no vest
Rx = Partition Pullups, Pushups and Squats into 20 rounds of 5 Pullups, 10 Pushups, 15 Air Squats with a 20/14lb vest
Rx, as performed by Lt. Michael Murphy = Complete the workout in order as written with a 20/14lb vest

*Only wear a vest for this workout if you’ve been training with a vest for our Murph prep workouts!

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Ashley Engeldinger
52:35
At work. Straight through.
14
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Autumn Jarvis
MURPH ✅ 🇺🇸 50:43 (5/10/15) about 1/2 of pushups on knees
16
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Brandon Kruswick
58:53 partitioned
16
0
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Cass Baier
54:51 unpartioned (pushups were sketchy)
Vested for runs and squats #lowerbodygirl
17
0
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Celia Osorno
First year straight through!!
Reached my goal!! 9:08//41:58//10:17
16
0
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Cody Stelmach
1:09:55 🤧
Rx-straight thru
16
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Danielle Stelmach
1:14:29 straight through, no vest 🇺🇸
Plenty of high fives and an extra victory lap with my little man!
17
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David Rueckl
55:21 banded pull-ups, first 70 push-ups RX the rest from my knees.
On a sidenote, two years ago today I donated my kidney. It’s amazing how donating my kidney is adding years to my life. I am forever grateful for finding this community. Showed up and moved forward 30’
20
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Emma Mueller
55:00 10 rds no vest
Switched to Abmat sit-ups instead of squats bcuz knees halfway through
17
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Erika Donaldson
44 something. No vest
6
0
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Greg Goffard
57:33
partitioned, runs with vest
1
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Ian Wilson
Murph ✔️
14
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Jamie Burbey
52:55
Vested, straight through 🇺🇸🏴‍☠️
15
0
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Jenny Wesolowski
56:40 @ home starting to feel better after worst cold/flu ever
Banded strict pull-ups inside and running, hand release pushups and squats outside. Partitioned 10 x 10,20,30 (starting in rd 4, did 10,15,10,15 for pushups and squats. Not most efficient going inside and out, but did it and felt better than expected. Miles @ 8:49 and 8:45
13
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Jessica Ploof
1:06
Half pull ups with blue band, half without🥳, pushups from knees, broke up into 20 rounds
16
0
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Joe Nygren
Murph 59:30 unpartioned w/20# vest.
Did not wear vest w/ pullups
17
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Jordan Teague
48:01, 20 rounds adapted Murph
2000m row, seated pull ups, elevated Pushups, seated DB DLs, 2000m row
4
0
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Justin Peterson
49:15. Vested straight through.
17
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Justin Riege
✅ vest
15
0
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Kaylee Salm
58:08
20 rounds 5/10/15 8 rounds of knee push ups with vest
13
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Kelsey Waack
1/2 Murph 🇺🇸
12
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Kevin Hansen
43:13 vested (partitioned)
15
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Kimb Davister
1:34:45
20# vest unpartitioned. Probably my worst Murph yet, but not bad after a 96 hr work week 🤷‍♀️🫠
17
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Krystal Lowney
54:40
Straight through, no vest.🇺🇸 Not a PR but fastest in recent years!
18
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Liz LeFevre
Murph ✅
Partitioned- 5/10/15 = 20rnds. Kipping pull ups/push up from knees
18
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Megan Johnson
🇺🇸 Murph ✅ 1:00:56
20 rds 5/10/15. Half PU/half RR, basically all pushups on my knees.
15
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Meghan Hersil
61:15
Very scaled and took time with the 8 month bump 🤰🏼. Minimal bike at first. Ring rows, push ups on the GHD, and squats to a box. Just happy to finish.
14
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Melody Ashmore
1:28:11.05
Made 5/10/15 sets, modified but completed all 20 and survived! 🇺🇸🫡 Ask me again in 2 days.... 💀😅
14
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Mike Cegelski
57:00
Vested, unpartioned
18
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Natalie Heim
53:58
Partitioned
14
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Pauly VanderKelen
200 meter Sled Push with 135# / 200 meter Sled Pull walking backwards with the same weight.
2x200 meter Farmer Carry with (2) 35# Fatbells / 1 mile run / 50 cal Echo Bike / 3x15 Shoulder Press with 35# Fatbells / 50 AbMat Sit-ups.
3
0
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Ryne Koehler
48:02 no vest
17
0
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Samarth Mistry
58:10 partitioned, no vest
Happy Memorial Day!! 🇺🇸❤️🇮🇳
16
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Sean Manion
51:00 vested partitioned
13
0
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Sylvia Christensen
63:34
20# 🇺🇸
15
0
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Theresa Rosenquist
Murph inspired movement…
31:56 5 R4T: 100 SU JR, 10 pushups, 20 v-ups, 30 lunges. Goal was 10 R…just didn’t feel good. 🤦🏻‍♀️
2
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Tom Fameree
44:51
No vest. Partitioned
17
0
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Troy Foley
51:21
Subbed pull-ups for burpees. Partitioned, no vest.
6
0
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