35 Bench Press. Bottom line: Resist the urge to PR your first mile. Perform Murph as Rx for the first time. You'll do two bodyweight, two dumbbell/KB, and two barbell exercises on each training day during this week. 32 views, 0 likes, 0 loves, 0 comments, 0 shares, Facebook Watch Videos from Performance Plus Programming: 8 WEEK MURPH TRAINING PROGRAM We are about 8 weeks away from Memorial Day weekend, and. Here is how our local group here in Maryland will start Memorial Day off: The Murph: (weight vest optional -- 20#) Run one mile. The entire challenge takes between 30 minutes to over an hour, depending on your conditioning and any added weight. Murph is one of the rare CrossFit WODs where you can choose the rep scheme that works best for your fitness type. This is the mistake most people make believing that its all about improving strength on weighted calisthenics. But first, we need to talk about what Murph is, and what it is not. For the next two weeks, complete four work sets of each exercise with 60-90 seconds rest between them, 3-4 days per week. Chris Hinshaw is a Reebok running expert and endurance coach to the CrossFit community. However, I think the bigger reason for looking forward to this challenge each year is that I get to connect to a greater community of individuals honoring and supporting fallen heroes, all while testing my own general fitness levels through one of the most notoriously tough Crossfit WODs around. This is a tough one. The Murph Workout Consists of The Following Exercises: A One Mile Run 100 Pull Ups 200 Push Ups 300 Squats A One Mile Run All Completed Wearing a 20lb Vest All of the above exercises are hard enough, but are worse when done against the clock. Simply put, rucking makes you strong, gets your heart and lungs in shape, and improves durability (you can read 23 benefits of rucking here). Get familiar with mini Murph workouts. 10 Pull ups. 3x CrossFit Games athlete Pamela Gagnon knows what it takes to succeed. But if you assess the difficulty that youre going to be in at that most difficult point, then yeah, youll still be suffering, but youll have a much better experience because youre not surprised.. Ive given this plan to a number of people and its not uncommon to report 30-40% increases in the number of reps an individual can do over 6-8 weeks. 2. And thats why we do it. A stimulant-free pre-workout can help control fatigue during a tough WOD, without making you jittery. In Your Training:Davis recommends two common density-focusedpartitioningapproaches: 10 rounds of 10/20/30 reps, or 20 sets of 5/10/15"just enough volume to complete every set very quickly. A mini Murph is a great way to practice for the real thing. Rucking is a great total body, cardio and strength exercise that can be used to get strong, but also to recover. Complete three workouts in each of the first three weeks. The following chart is an 8 week running plan that requires you to build up to 20 miles a week before starting this program, then focus on getting those 20 miles of running done fast using a variety of methods. "You can't even wrap your mind around the kind of pain that our fallen heroes went through, or their families went through,"he explains."Soputting our bodies through some kind of suffering in remembrance for them is a great way to honor their sacrificeand what they did.". 8 Weeks, 2 Session per Week, ~30 Min per Session. In Your Training:Don't approach your Murph prepor the workout itselfwith rushed or frantic energy. Here's what you can learn for your Memorial Day workout from the man who took it further than it had ever been taken before. TO and THROUGH Selection Training. It can be used to peak for a weightlifting competition. That means pushups, pullups (or sandbag rows for scale), and squats. This program is intended to prepare candidates for the INTENSE physical demands of the PJ/CCT/SOWT training pipelines. Now you can turn it up a notch. weighted vest. . Cross train while working on your bodyweight fitness (pullups, pushups, squats, and running). Do not attempt this workout without first being cleared by a physician. The workout is: 1 mile run 100 pull-ups 200 push-ups 300 squats 1 mile run About the Training. Upon completion, rest 10 minutes and then perform a 2-minute max-rep push-up test. Here's an example of a simple Murph training plan you can follow starting today! The workout is named after Navy Lieutenant Michael P. Murphy of Patchogue, NY, who was killed in Afghanistan on June 28, 2005. Pushups in the morning, pull-ups after work, squats in the evening. This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply. The total amount of reps for each movement is going to be decided by you and what you can do. Years Later, Some Are Saddled With Debt. 300 squats. Beginner Murph Workout #5 2 mile ruck 1 mile run or jog 5 rounds: 10 pullups 20 pushups 40 squats 1 mile run run or jog 2 mile ruck Total: 50 pullups, 100 pushups, 200 squats, 2 miles running, 4 miles rucking. 10 Rounds 10 pull-ups 20 push-ups 30 squats Or you can split up the Murph and do fewer reps with more rounds. SHIPPING & RETURNS Free Shipping at $300 All USA orders over $300 to the lower 48 qualify for FREE No-Rush Shipping. The Meaning of Murph | How to Train for Murph. Here's a common way to scale Murph: 1 mile run Repeat 20 times: 5 pullups 10 pushups 15 squats 1 mile run. You (hopefully) wouldnt attempt to hit a 1 rep max deadlift without following a progressive strength program in the weeks leading up to it, and Murph is no different. But if you want to excel, there is more you can do. He called it Body Armor. In honor of his sacrifice, we call it Murph.. "I had one of my best friends running with me throughout the night,"he recalls."And we were doing'heats'every hour and a half, so I was having a new group of people come in and do their Murph with me while I was doing mine.". It depends on your fitness level, but proper preparation will certainly help. Keep reading to see if this muscle . Your Murph training plan must include three essential exercises: pullups (or sandbag rows), pushups, and squats. Method 2: 25 rounds of 4 pull-ups, 8 push-ups, and 12 air squats. Firstly, when training for any tough workout like Murph, make sure youre following a structured training plan. if(typeof ez_ad_units!='undefined'){ez_ad_units.push([[320,50],'lunchbreak_fitness_com-medrectangle-3','ezslot_6',103,'0','0'])};__ez_fad_position('div-gpt-ad-lunchbreak_fitness_com-medrectangle-3-0');if(typeof ez_ad_units!='undefined'){ez_ad_units.push([[320,50],'lunchbreak_fitness_com-medrectangle-3','ezslot_7',103,'0','1'])};__ez_fad_position('div-gpt-ad-lunchbreak_fitness_com-medrectangle-3-0_1');.medrectangle-3-multi-103{border:none!important;display:block!important;float:none!important;line-height:0;margin-bottom:7px!important;margin-left:auto!important;margin-right:auto!important;margin-top:7px!important;max-width:100%!important;min-height:50px;padding:0;text-align:center!important}As I talk with friends around the country about goals, the topic of training plans always comes up. This workout is completed every year on Memorial Day by military, first responder, and Crossfitters around the world. ), but some of you are here for the first time, so let me get you up to speed. The Murph workout, according to Thursday, 050818 on Crossfit.com, is done as follows: For time: Run a mile 100 pull ups 200 push ups 300 squats Run a mile While wearing a 20lb weight vest. Ive got a bit of a man-crush on The Memorial Day Murph Challenge. My overall max pull ups haven't increased but my ability to hit the same number of reps in successive sets has improved . It helps the user build a solid foundation of calisthenics and increases volume so you will improve your previous limits. But that's not the only way to crush a Murph. Crossfit Hero WODs are workouts designed to honor fallen heroes in the military and first responder communities around the world. 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Program Duration 8 weeks Days Per Week 4 Equipment Required Barbell, Bodyweight, Cables, Dumbbells, Machines Target Gender Male & Female Recommended Supps Protein Multivitamins BCAAs Workout PDF Download Workout Workout Description Summer is in the past, and people are now looking to gain some mass - healthy mass that is. As always we will have plenty of scaling options for Murph. Start off by increasing your body temperature - 3 minutes of moderate movement on an erg of your choice, or a gentle jog should do the trick! Dips vs Push-Ups: Which is best for various fitness goals? We especially like sandbag workouts and carries to get your heart rate up while getting strong. Every day you are at the gym. This is part of the value of a difficult WOD. Save my name, email, and website in this browser for the next time I comment. V Force and V Max Weight Vests: 1 Year Hard Use Review, Armstrong Pull-Up Program Results & Review, Should You Run in a Weight Vest? Jeremy Wachter is a lifelong fitness enthusiast and writer who received his Bachelor's of Business Administration from Northern Arizona University. Started week 3 of the program and my max regular push-ups have increased by 5 reps at this point. Continue to run 20 minutes once or twice per week, as time allows, but focus more on practicing for the actual Murph event. Ive got a confession. A common way to perform the workout is to do 20 sets of 5 pull ups, 10 push ups, and 15 squats. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); Disclaimer: ZOAR Fitness is not associated with CrossFit in any way and opinions are separate from the CrossFit brand. Even if you can't do 10 pullups in a row yet, complete 10 reps before moving onto the next exercise. Start where your current fitness level is. Good luck with preparing for this journey and a worthy reminder of our fallen heroes. Substitute exercises to make Murph more accessible, or harder. Some ideas for workouts to build volume over a month-plus of training include: Workout One: 5 rounds: 5 pull-ups 10 push-ups 15 squats Try the following workouts 2-3 times per week. Subscribe to Military.com to have military news, updates and resources delivered directly to your inbox. I wish someone told me that you cant go out hot.. Moon Palace Grand 4 Bedroom Villa, Articles OTHER. One of the longest Hero WODs and arguably the hardest. Don't shy away from pullups, pushups, and squats through your preparation, and sandwich these strength exercises with running. Serious Gains with the Bodyweight Classics. When you get to your max weight, do 1 final set of 1 rep for squats and 1 final set of 2 reps for deadlifts. May 21, 2018 by Hunter Sharpless. Its a chance to honor the fallen through our communitys sweat, blood, and tears. One exercise before a normal training session, one after, and another during the day. Most beginners can expect to complete the Murph in 50-70 minutes. It programs for the following lifts (1RM unless noted otherwise): Back squat (5 rep max) Front squat (3 rep max) Push press (5 rep max) Snatch from hip Snatch from knee Clean & Jerk I've decided to go ahead with the following program: Murph SE (Heavy) HIC Murph SE (Light) HIC Rest Murph SE (Medium) Rest Murph SE 3 x 1-2-3-4 pull-ups 3 x 2-4-6-8 push-ups 3 x 3-6-9-12 squats On 2 minutes. Prepping for Murph? It's all about heart, grit, and determination. If possible, wear a 20-lb. There are so many different ways you can approach this workout. This warmup will yield 55 squats and 55 push-ups to add to the Murph Workout (100 pull-ups, 200. However, its important to develop a strategy (more on this during Phase 2 of the training plan below). Eventually, hell ask for sets of 10, then 15, and so on. Note: Even if you arent starting exactly 8 weeks from when you plan to do Murph, you can pick up from how far out from the test you are. After your 5th set you switch to the following set up for 10 sets: 5 pull ups. Include the following workouts 2-3 times per week for 4-8 weeks, wearing a 10-20lbs weight vest for at least one of the weekly sessions. After four weeks, you should feel stronger. Or, instead of wearing 10-20lbs, opt for 5lbs. Are you struggling to pace yourself during timed events? A favorite deployment workout of Murphy has become an annual GORUCK tradition, and a workout beloved by many (and feared by many more). What is the Murph workout? This 1-Month Program has a daily rep and set scheme to add to your training. Its going to be a distraction, and it will ultimately cause you frustration that will lead to a bad experience. Find a vest that feels like its a part of you during every movement. Davis took the opposite tack: He did a manageable amount of work, but did it more often. For the next eight weeks, if you can commit to 30-45 minutes a day, six days a week, you will feel a difference in your health and fitness. Use the plan youve developed (for instance, if youre planning to do 20 sets of Cindy, then a quarter Murph would be a .25 mile run, followed by 5 rounds of Cindy, followed by a .25 mile run). That doesn't mean it's going to be easy, but it's going to be worth it. For clarity, the sets of the PT pyramid breaks down like this: Reverse PT pyramid with pull-ups and squats, with cardio of choice each set to recover from each set: For more information on thePT pyramid, see the full article, The PT pyramid is what I call a foundation workout. Once you get to level 10 and back down to one again, you will have done 100 pull-ups, 200 push-ups and 300 squats. If Push-ups and squats are going to be an issue, try this one. Athlete Hunter McIntyre says he set a world record during the Murph Challenge 2020, when he performed the notoriously difficult CrossFit workout in just 34 minutes 13 seconds. Alright, you've got some experience cranking out pullups, pushups, and squats. To complete the workout, run 1 mile again. In fact, the warmup/run pyramid works well not only to prepare you for higher-rep sets, but it also will help you slowly accumulate repetitions for the 100, 200 and 300 totals. Perform a 2-minute max-rep situp test. Visit hisFitness eBook store if youre looking to start a workout program to create a healthy lifestyle. Despite the fact that Hero WODs in general are notorious for being tests of mental and physical fortitude, the Murph workout is notorious for being one of the toughest. Pro Tip: pullups are a challenging exercise that can be switched for sandbag rows while training for your first Murph challenge. Even though the first 5 sets may be slow moving and take longer, you won't be struggling to complete the same number of reps per set and taking additional rest. -300 Air Squats Check out our full body Rucking Workouts Guide. Knowing your weakness and planning your reps scheme based on that knowledge can save you a ton of time and help you finish this one faster than someone of similar fitness who does not plan well. The first week will be a warm-up week. If you're already advanced in training, you can start with more reps. Just make sure you don't overdo it. Most athletes need more than 40 minutes to complete Murph, and few show up prepared to work for that amount of time. And there's nothing wrong with bragging rights. But it wasn't by accident. We're right here with you. As proof, take a look at Murph world-record holder Hunter McIntyres video on how to train for Murph. This could be completing class, a competitors program or a few minutes of easy cyclical work. 7 Weeks To Go. It is a great fat burner and can help to create a solid foundation for other Crossfit movements, like burpees, box jumps, cardiovascular work, and general fitness. The 8 Week Functional Bodybuilding Hybrid Program (Part 2) Jake. All GORUCK built gear, apparel, and footwear everything we manufacture comes with our Scars Lifetime Guarantee. The pull-ups, push ups and squats can be partitioned any way. Hit three full-body bodyweight workouts a week, plus sprints on off-days, and crush what life throws at you. Im known to be a bit of a glutton for punishment. The ultimate goal is to improve your ability to do push-ups and pull-ups, which is . Here are some of my favorite ways to split the reps; Or, if you know 10 push ups at a time is going to slow you down, try splitting them like this; Too easy?You can cut the number of rounds back, increasing the number of reps per set; If the overall volume seems way too high for your current fitness level, Half Murph is a great option; They may not all be Rx, but if you find one that suits your ability and fitness level, thats all that matters! If youre a total stud, you could go for 10 rounds of 10 pull-ups, 20 push-ups, and 30 air squats. In the past, Hinshaw has even resorted to using Goat Tape to adhere vests to athletes bodies. Gretchen Whitmer Copyright 2023 Military.com. Week 1 Day 1 (1 round)90-yard Sprint, 5 Pull-Ups, 10. We do program some Murph prep in the weeks leading up to the event. Heres where people seem to make the biggest mistake: People see the 100 pull-up requirement and train for Murph as if they are training for strength. Any full body workout that includes cardio and strength will benefit your Murph time. Lastly, dont forget to leave your ego at the door, remember the why behind this workout, and have fun with your buddies at the gym! If you plan to wear a weighted vest, a tight fit is crucial. A mini Murph workout is any workout that follows the structure of run, pullups, pushups, squats, and run. Nobody likes to run a mile after doing 300 squats, and thats only half the workout. Nike Run Club Guided Run: 7 Minute Run or RECOVERY RUN 7:00. They underestimate the volume and the fatigue that will be created within that volume, Hinshaw says. Just like a good 10K racer knows how fast he can go so that he can sustain the pace for the entire run, youve got to know how fast you can go in Murph so you dont completely gas out halfway through. 20 push ups. Just like if we were peaking for an endurance event or a strength event, we know that 3-4 weeks out from an event, were not going to build much more fitness in that time. Lt. Murphy nicknamed his workout Body Armor, because he was known to complete the workout while wearing his body armor. Split them up however you want: Every 2 weeks, re-test your maxes and start over. It builds off of part one, and ratchets up the intensity, and difficulty to all new levels. For example: 20 rounds of 5 pull-ups, 10 push-ups, 15 squats. You'll want to get used to jumping right back onto the pullup bar after a set for Murph. A popular mini Murph is a 1 mile run followed by 25 pullups, 50 pushups, and 100 squats. In addition to these workouts, make sure you're keeping your normal fitness routine. Include the following workouts 2-3 times per week, wearing a 10-20lbs weight vest for at least one of the weekly sessions. This workout has tons of squats and plenty of extra shoulder work, but it's a little lighter on pullups and pushups. Here, you'll complete the same amount of repetitions as the real deal Murph. As a Progressionite, you love to hate Murph. After those 200 total pushups, you get to move onto 300 squats. That is to say, Murph got a lot easier for me once I realized that Murph has a lot more in common with a triathlon than with a powerlifting meet. Nike Run Club Guided Run: 5 Minute Run or RECOVERY RUN: 5:00. More commonly, participants are known to develop a strategy prior to the session. Developing these bodyweight exercises takes time, and we don't recommend jumping into a Murph workout without adequate training. Not that we're watching the clock, but beating personal bests with badass friends is always a good time. "A lot of people just like to'send it'on that first time they ever do something,"he says."But then they get burnedout. Adding the vest is called the RX version, AKA the most challenging version. Super secret Murph training plan link. Arrange in . Copyright 2023 All rights reserved WODprep.com. The two most common methods Ive seen are: if(typeof ez_ad_units!='undefined'){ez_ad_units.push([[320,50],'lunchbreak_fitness_com-box-4','ezslot_10',108,'0','0'])};__ez_fad_position('div-gpt-ad-lunchbreak_fitness_com-box-4-0');Method 1: 20 rounds of 5 pull-ups, 10 push-ups, and 15 air squats. Here are some options. Get lots of sleep (at least 7 hours), drink lots of water, and eat nutritious meals. Here's how one tough-ass athlete prepped to set a new Murph record, and what you can learn from him! After running one mile, you do 100 pull-ups, then 200 push-ups, followed by 300 squats, and another 1-mile run, with or without the vest. Your variations may vary. My second mile took me eight minutes and 32 seconds. While this is not a bad way to train, in my experience, its not a great way to train for endurance. **Go 5% heavier than in Week 3. $ 59.99 $ 39.95 Murph is a hero workout often completed on Memorial Day For Time (Wearing a Weight Vest) -1 Mile Run -100 Pull-Ups -200 Push-Ups -300 Air Squats -1 Mile Run It is in honor of Lieutenant Michael Murphy who was killed in service in 2005. Featured, PT. Toss around a. 2023 Lunch Break Fitness Design by First Class Web. You can also watch the movie Lone Survivor which tells the story. 100 PullUps. Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. Show up. It should be challenging to move between these different exercises. (The record has since been broken at least 4 times.) Remember, you don't need to be an elite athlete to take on Murph. SEALFIT was born out of the desire to help NAVY SEAL candidates successfully complete Navy SEAL Basic Underwater Demolition/SEAL (BUD/S) training with a special emphasis on surviving NAVY SEALS "hell week". FREE PR SMASHING 8 Week Powerlifting Program I've got a FREE 8 week powerlifting program for all of you from my site, TPSMethod.com. Dont overdo it at this point, however, were just trying to improve our calisthenic strength-endurance.if(typeof ez_ad_units!='undefined'){ez_ad_units.push([[300,250],'lunchbreak_fitness_com-leader-2','ezslot_13',113,'0','0'])};__ez_fad_position('div-gpt-ad-lunchbreak_fitness_com-leader-2-0'); Around 4-5 weeks out from Memorial Day, I will switch to a more circuit-style approach to training. Hero WODs like Murph honor and remember the sacrifices of brave men and women who answered the call of duty and paid the ultimate price. I would progress by adding sets and rounds e.g: (Medium) Now, a lot of you followed along in my entire journey (thanks! This will help set your baseline for the training program. Keep going up the pyramid until you fail, then go in reverse order after failing at two exercises. This 8-week workout plan to get ripped promises maximum shredability. It requires bodyweight strength, cardio, and endurance. Pushups might feel like a nice break from the pullups, but switching back to squats will be tough. Nike Run Club Guided Run: Deuces or SPEED RUN: Intervals / 5:00 Warm Up / 10 x 2:00 5K Pace / 1:00 recovery after all intervals except #4 and #8 / 2:00 recovery after intervals #4 and #8. If you need a refresher, heres the work to be completed for time in hero WOD Murph; (wearing a 20lbs vest for males/14lbs vest for females). Your back and arms are getting stronger. This famous Hero WOD embraces simple, efficient exercises. These advanced workouts aren't for the faint of heart, but that's why your here. After that, you will eventually add chin-ups and pull-ups and even back extensions or glue/ham raises. Drink plenty of water before, during, and after this workout. Pushups: 4 sets of 15 repetitions (reps) Situps: 4 sets of 20 reps. Pull-ups: 3 sets of 3 reps. Week 2. Compound . Sign up for GORUCK stories and the latest news. Add to cart Description Required Equipment Why MTI? ***Work up gradually to your max weight on the squat and deadlift, respectively, using the warmup progression described above. Perform the standard GORUCK Heavy 12-mile timed ruck. Total Reps: 360 . Developed by Chandler Smith* MURPH TRaining PLAN Interested in doing the Murph workout to honor Lieutenant Michael Murphy Murph: The Workout MAY 2020 *Chandler Smith is a U.S. Army Ocer, 2x CrossFit Games athlete, placed 15th at the 2019 CrossFit Games, and NWCA Division 1 Academic All American. Twice a week, perform pullups/sandbag rows, pushups, and squats. Let the progress be easy and trust the process.if(typeof ez_ad_units!='undefined'){ez_ad_units.push([[250,250],'lunchbreak_fitness_com-leader-3','ezslot_15',114,'0','0'])};__ez_fad_position('div-gpt-ad-lunchbreak_fitness_com-leader-3-0'); Focus on pacing during this phase. Murph is an extremely challenging workout, especially if you choose to wear a weighted vest, so make sure youre well prepared and sufficiently warm before hitting this one! Does that sound pretty tough? Run 3 times a week, gradually increasing your distance to reach a comfortable 2-mile run. Be the first to review Murph Prep (8 Week Program). Even though his pace is slow, the athlete knows they can accomplish the total amount of work. If you want to do Murph as written, you will need to build your fitness to a point where you can do 100 pull-ups, 200 push-ups, and 300 squats in one bout. Remember the sacrifice of Michael Murphy, and show up for every single workout. "You have to detach your mind in something as big as an ultramarathon, or doing 16Murphs, because it'sgonnahurt regardless,"he says."Once you get past that point, just tell yourself to keep going.". For athletes who can do 0-25 pushups and 0-10 pullups. Beginner Murph Workout #6 2 mile ruck 1 mile run or jog 2 minute plank 5 pullups, 10 pushups, 20 squats 10 pullups, 20 pushups, 40 squats 15 pullups, 40 pushups, 80 squats 10 pullups, 20 pushups, 40 squats 5 pullups, 10 pushups, 20 squats 2 minute plank 1 mile run run or jog 2 mile ruck Total: 45 pullups, 100 pushups, 200 squats, 2 miles running, 4 miles rucking. Practice pacing and partitioning your reps for the Murph (e.g., 20 rounds of 5 pull-ups, 10 push-ups, and 15 air squats). To complete the workout, run 1 mile again. Anyone can participate in Murph. Here are some tips for anyone taking on the Murph: Practice makes perfect. If youre not accustomed to doing multiple sets of pull-ups, push-ups, and squats, then youre going to have a tough time with this challenge. If you don't have 16 weeks to train, this plan . The workout, originally named "Body Armor" by Lt. Murphy was among the SEAL's favorite workouts and involves 100 pull-ups, 200 push ups, and 300 air squats sandwiched between two 1 mile runs.
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