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Sunday, May 25, 2025

Garter 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:
EMOM 12
1: 10 Alt. Front Rack Lunges, pick weight
2: 6-15 Bar Facing Burpees
3: 16 Deadlifts at Lunge weight
4: Rest
-If you’re doing Murph tomorrow, keep the barbell light!

Metcon:
30-20-10
Wallballs, pick weight
Kettlebell Swings, pick weight
-If you’re doing Murph tomorrow, stay light!

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Cody Stelmach
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Joe Nygren
PT w/ JT
Emom✔️
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Pauly VanderKelen
3x12 Lat Pulldown @ 125# / 3x12 Close-Grip Row @ 125#
3x11 Shrugs @ 300# alternating with 4x11 Lying Leg Circles with 7.5# on each Tri-Flexor / 3x13 Overhead Tricep Extension with an 85# barbell alternating with 3x13 Arm Curl with the same weight / 3x13 Rope Tricep Pushdown @ 70# alternating with 3x13 Preacher Curl with 70# EZ Bar.
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