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Monday, May 27, 2024

Murph

The East gym will be hosting our annual Memorial Day Murph workout from 8am-Noon with a rolling schedule. Show up whenever you’d like and warm up and get started with the workout.
The last heat will be allowed to start at 11am to make sure you can be completed by Noon.

West gym will be closed.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan, June 28, 2005. This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on, it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

For time:
Run 1 mile
100 Pullups
200 Pushups
300 Squats
Run 1 mile

-The workout can be completed as written or partitioned as desired. You can tackle it alone or with friends!
– 1 mile running route is 4 laps around the building outside + 2 laps inside
-800m route would be 2 laps outside + 1 lap inside

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Alex Ebert
59:53 straight through vested.
150 squats with Ellie in my arms. Last vested run with a stroller
13
1
👊👊👊
Theresa Rosenquist
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Ashley Engeldinger
57:49
Partitioned. No vest.
3
0
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Autumn Jarvis
55:05
No vest
14
1
👊👊👊
Theresa Rosenquist
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Chelsea Sherman
59:00 🇺🇸
No vest, partitioned, hand release pushups.
15
1
👊👊👊
Theresa Rosenquist
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Cody Stelmach
1:03:48 vested-straight thru
16
1
👊👊👊
Theresa Rosenquist
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Danielle Sherman
Swim Murph + Regular Murph
No vest.
15
1
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Theresa Rosenquist
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Danielle Stelmach
1:09:23 🇺🇸
No vest, straight thru
16
1
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Theresa Rosenquist
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David Rueckl
61 minutes
Banded pull ups, mostly knee pushups. Had a wonderful workout with Maddy! She kept pushing me! Started with Kyle, but he’s just too fast for us!! Showed up and moved forward 30’
11
1
👊👊👊#JustaKeepSwimming👊👊👊
Theresa Rosenquist
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Greg Goffard
55:04
runs with 20# vest partitioned
12
1
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Theresa Rosenquist
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james macco
53ish. No vest, partitioned.
13
1
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Theresa Rosenquist
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Jared Franco
56:30 w/ Vest (partitioned)
Have a good day everyone 🇺🇸💪🏼
10
1
👊💥💣💥👊
Theresa Rosenquist
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Jenny Wesolowski
40:40 (full running, 1/2 non running movements, no vest, straight through)
1 mile run, 50 pull-ups, 100 pushups (mostly hand release. Made sure chest touched floor every time. By far my worst movement), 150 squats, 1 mile run.
11
1
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Theresa Rosenquist
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Jessica Ploof
58:09
Banded PU, partitioned to 10 rounds
13
1
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Theresa Rosenquist
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Joe Nygren
58:08 vested
14
1
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Theresa Rosenquist
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Jordan Teague
55:49
20 rounds. Ring rows, knee pushups
13
1
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Theresa Rosenquist
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Justin Bruehl
1:15:00 vested straight through/bike 4.8km vs 2nd run RIP M.Murphy. and THANK YOU to all service people past and present 🙏
Calve strain 1st run 3rd lap. Then again jumping to pull ups. And squats felt soo good on it...wtf... 1st time done as recorded. Goal next year is to take half hour off...never thought I'd say that about a workout but eyh 🤷‍♂️....humbled that we get to do it and feel honored to have the freedoms afforded to us by those who sacrafice...THANK YOU
12
1
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Theresa Rosenquist
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Justin Peterson
33:40. Partitioned. Strict pullups. No vest.
13
1
👊👊👊👊👊👊👊👊👊
Theresa Rosenquist
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Krystal Lowney
57:46
Straight thru, no vest.
14
1
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Theresa Rosenquist
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Liz LeFevre
Murph. Straight through. No vest. No idea on time💁‍♀️
Last 40 push-up from knees
15
1
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Theresa Rosenquist
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Maddy Meyer
61 minutes with my Bestie Dave
Partitioned, No vest, Banded pull-ups
17
2
👊👊👊
Theresa Rosenquist
You crushed it my friend!
David Rueckl
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Maria Onaindia
58:32
Vest, partitioned but every last one of those pushups 💪🏻🇺🇸
12
1
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Theresa Rosenquist
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Megan Johnson
54:38, scaled
No vest. Partitioned to 20 rounds. Red band for pull ups, almost all pushups on knees.
11
1
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Theresa Rosenquist
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Michael Green
57:38 vested, straight through.
14
1
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Theresa Rosenquist
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Mike Cegelski
54:51
Vested, straight through
16
2
👊👊👊
Theresa Rosenquist
The uncivilized are so strong!
David Rueckl
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Pauly VanderKelen
45 Degree Incline Bench Press: 3x12 with 75# dumbbells alternating with 3x12 BOBBR into hips @ 225#
3x12 Strict GHD Sit-Ups with a 25# plate alternating with 3x12 Chest Fly @ 60# / 3x12 Bar Dips with 10# on the dip belt.
0
0
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Ryne Koehler
56:19
No vest, partitioned to 20 rounds
13
1
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Theresa Rosenquist
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Steve Kaster
48:30 sub ring rows and 4000 meters bike - 30 # vest
12
1
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Theresa Rosenquist
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Theresa Rosenquist
🇺🇸❤️🤍💙🇺🇸 55:31**
**Scl'd AF!! 4000 m BikeErg/📐RR/BK-D-PU/no vest, 10x{10-20-30. What a crowd this am!👊👊👊
10
2
You’re the Best T!!!
David Rueckl
Troy Foley
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Tom Fameree
45:48
Partitioned, no vest
15
1
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Theresa Rosenquist
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Troy Foley
47:47
Partitioned, vestless
9
1
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Theresa Rosenquist
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