Iron Mike 2025

Iron Mike

Third champions club of the summer! The rain came last night so it was a muddy and wet run for us this morning! We also got to see a deer, fawn and SKUNK while running this time! Great day to be a champion! What a great workout to end the first month of summer on! For those who don't know who Iron Mike is, his real name was Mike Webster. A Rhinelander alumni, who is without a doubt one of the best centers in NFL history! More on Mike HERE.

This workout like MURPH is a staple of the Champions Club summers and was done for many years prior!

Iron Mike

Teams of 4:

For time:

3k Run

Carrying a 45/25lb plate

Each teammate MUST carry the plate 600M SOLO. NO TEAM CARRYING.

No need for a quote this workout. We do this in honor of Mike Webster. He used to do a 5k ALL ALONE with a 45lb plate. Thinking about that is plenty to stay motivated! With the first month of summer down we are going to find out WHO wants to keep putting the work in and who will burn out! Time to double down and dig deep! Champions keep going when things get tough.

It was a great day, I got all three pictures and we had some great teams and alumni come out to take on this challenge once again!

Pre - Iron Mike

Post - Iron Mike

Champions of Iron Mike: Trenton Smits and Cassidy Lindner!

Times and teams below! Great work everyone!

C.Leisure, J. Barkus, D. Feck, E. Shoeder - 15:14! Blazing fast speeds!

S. Denis, P. Denis, J. O'Malley, D. O'Malley - 15:50 (Two sets of brothers! Two being alumni)

C. Sparks, K. Kostrova, B. Dervetski, T. Eades, A. Wyss - 20:15

W. Crowell, E. Puza, Z. Olcikas, N. Leisure - 21ish (Two freshmen and two sophomores, tough to remember to look at the clock when you get done!)

B. Leisure, D.Biolo, T. Smits, M. Haselton, C. Sizemore - 23:25 (Drew the short straw and had me come with this since all my normal partners were on vacation!)

A. Sparling, S. Caselton, B. Sternitzky, Z. King - 25:35

Big props to everyone who got out today and GOT BETTER! We had 3 upcoming freshmen, 9 upcoming sophomores, 6 upcoming juniors, and 7 upcoming seniors do this workout! Sophomores have been showing out all summer! Can the seniors stop them?!?! Time will tell. Onto July, four workouts left! Let's keep getting after it!

Silent Hill

 Silent Hill

Second champions club of the summer! We had 24 athletes (second week in a row!) get after it this morning! It was good to see some brand new faces and a couple faces who missed last week! Hopefully we keep adding new faces and keeping old faces around! Can we break last years attendance record!?!?

Silent Hill

For Time:

800m Run

40 Air Squats

40 Sit Ups

50 Push Ups

400m Run

30 Push Ups

30 Air Squats

40 Sit Ups

800m Run

20 Sit Ups

20 Push Ups

30 Air Squats

The quote for the week was "If you want to be the best, you have to do things others aren't willing to do!" It's easy to do the things that are expected of you during the summer as an athlete, 7 on 7 football, basketball league, baseball league, track club, swimming or running practice in the morning. Guess what EVERY varsity athlete is doing those things too. SO what are you going to do to set yourself APART from the rest of the athletes. What thing out of the ordinary are you going to do to make yourself and your team better!?! If you are making these champions club you are on the right track, now get your TEAMMATES out for it. You will have time to do the ordinary things that make you better, do something extraordinary to get ahead of the competition! 

It was a great fast paced workout this morning! Photos below along with the times and attendance records!

Silent Hill - Start

Silent Hill - Finish

Champions of the Week: Brock Sternitzky and Brookelynn Marten

Attendance was great again with a HUGE showing from the sophomore class! With the most kids coming in at 10 athletes! We had a tie between the freshmen and juniors at 5 each, seniors had 3 and a lone middle schooler braved the test! Currently sophomores have the lead in overall attendance with 18 followed by seniors with 11. Who will win by the end of the summer!

Names and times listed below! This workout you had to do everything solo and in a row, no jumping between exercises!

C. Sparks - 21:37

D. Biolo - 22:07

K. Fleming - 22:46

W. Crowell - 22:24

E. Puza - 22:40

N. Monk - 21:41

K. Skubal - 23:07

K. Skubal - 21: 41

K. Skubal - 20:38 (Love to see the siblings get after it during these workouts!)

B. Sternitzky - 24:39 (Big man isn't afraid of a little running!)

J. Biolo - 19:56

A. Wyss - 19:40 (Going to be competing in the Badger State Games tomorrow, Still willing to WORK!)

J. Haselton - 20:59 (With a boot on. These workouts can be customized so ANYONE can do them!)

B. Marten - 25:09

T. Smits - 19:23

C. Sizemore - 20:45

N. Leisure - 21:05

Z. Olcikas - 20:54

C. Lindner - 21:49

P. Denis - 20:28

M. Haselton - 20:30

T. Denton - 20: 05

B. Dervetski - 17:20

K. Kostrova - 17:20

T. Eades - 17:06

C. Leisure - ???

B. Leisure - ???

First solo in the books now! Next week is the big one! Teams of four, IRON MIKE! Let's see if we can have over 31 athletes show up! That's the number to beat! (Hint get 8 teams to show up! Can we get two full girls teams!?!?)

Bar Star

 Bar Star

First champions club of the summer! We had 24 athletes get after it this morning following a great first week of summer lifting! 4 days wasn't enough for these athletes as they got after it together in a team of three workout to start things off right!!!

Bar Star

Teams of 3:

AMRAP in 7 mins:

Back Squat

50 Reps

50 Reps

Max Reps

~ 3 min rest ~

AMRAP in 7 mins:

Bench Press

50 Reps

50 Reps

Max Reps

~ 3 min rest ~

AMRAP in 7 min:

Deadlift

50 Reps

50 Reps

Max Reps

Final Score: Total Reps

The quote for the week was "You want to be great? Help someone else get better!" That is exactly the mindset we need now more than ever in this world. Being great at one thing isn't enough to help the world. One great person doesn't win games, championships, solve the world's problems, ect. It takes MULTIPLE great people working together to achieve those things. Stop worrying about 'how great can you be' and instead focus on 'how great can WE BE'! That is what life is about, helping to bring out greatness in everyone! Most of these workouts take a half hour or so, move things in your schedule, show up and make time for it, if others can, so can you! Excuses are easy, WINNING ISN'T!

Got all three of my photos today! (Although I had to call a champion of the week back to the high school to get them!)

Bar Star - Start

Bar Star - Finish

Champions of the Week: Leander Sprecksel and Kali Skubal

We had a great mix in attendance! Freshmen and Juniors tied at 4 and Sophomores and Seniors tied at 8! This year looks like attendance will be much closer than last year! We are looking for more female champions! Only 1 showed up this morning! Be willing to be a champion, these workouts can be done by ANYONE!

Team name, members, wts, and reps listed below!

Done, Done, and Doner: S. Caselton, A. Sparling, J. Haselton.

Squat: 135/185 - 50 / 35

Bench: 135/155 - 50 / 50

Deadlift: 185/225 - 50 / 25

Total Reps: 265

Goofy Goobers: Z. Olcikas, E. Puza, W. Crowell

Squat: 105/155 - 50 / 45

Bench: 95/115 - 50 / 50

Deadlift: 135/175 - 50 / 50

Total Reps: 295

Speedstars: C. Leisure, A. Kraemer, A. Wyss (Great job COACHES!)

Squat: 135/185/225 - 50 / 50 / 10

Bench: 135/155/185 - 50 / 50

Deadlift: 185/225/275 - 50 / 50 / 27

Total Reps: 337

The Terrible Three: T. Denton, P. Denis, N. Leisure

Squat: 105/125/165 - 50 / 50

Bench: 95/115 - 50 / 40

Deadlift: 135/155/165 - 50 / 50 / 5

Total Reps: 295

The Daddys: L. Sprecksel, B. Sternitzky, B. Leisure

Squat: 135/185/225 - 50 / 50 / 25

Bench: 135/185 - 50 / 25

Deadlift: 135/185/225 - 50 / 50 / 25

Total Reps: 325

Basketball Boyz: E. Shoeder, D. Feck, J. Barkus

Squat: 135/185 - 50 / 50 

Bench: 95/115/145 - 50 / 50 / 7

Deadlift: 185/225 - 50 / 50

Total Reps: 307

King Trenton: T. Smits, K. Skubal, M. Haselton. (Only girl was in this group and she carried them in deadlift!)

Squat: 125/155 - 50 / 50

Bench: 95/115/145 - 50 / 50 / 1

Deadlift: 95/135/175 - 50 / 50 / 57

Total Reps: 358

Sybau: T. Eades, K. Kostrova, B. Dervetski

Squat: 105/155/195 - 50 / 50 / 17

Bench: 65/115/155 - 50 / 50 / 5

Deadlift: 135/175/225 - 50 / 50 / 15

Total Reps: 337

Freshmen: C. Sparks, N. Monk

Squat: 95/115 - 50 / 50

Bench: 65/75 - 50 / 45

Deadlift: 65/95/115 - 50 / 50 / 20

Total Reps: 315

The Biolo's: D. Biolo, T. Biolo, J. Biolo

Squat: 135/185/225 - 50 / 50 / 33

Bench: 135/155/185 - 50 / 50 / 37

Deadlift: 185/225/275 - 50 / 50 / 10

Total Reps: 380

Great work everyone on taking down the first champions club! We'll see you all next week for the first solo one of the season! Bring some friends and let's see what happens!

MURPH 2025

  MURPH '25

Memorial day, a day that many celebrate a three day weekend and being with friends and family. Otherwise around our Nation are at the cemetery remember those who gave their all for the Freedoms we have each and every day we live in this Great Nation. Today is a day to truly remember and honor the fallen who gave their all for us.

I would be willing to beat many people know someone who has served our nation, and while we should make sure to show them gratitude every day. Many of us forget that those same people are missing some of their closest family members they made while on duty. Along with that, mothers, fathers, brothers, sisters, and cousins are remembering their relatives who will not come back to our shores. It is our duty as those living from their sacrifices that we do not live our lives in vain. We HONOR them with our actions!

One way that many around the country try to honor those we have lost is by completing the MURPH challenge, this workout is dedicated in honor of Lieutenant Michael P. Murphy who died while serving in Afghanistan in 2005. More on Lt. Murphy here.

MURPH

For time:

1 Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1 Mile Run

In true fashion this workout should be done in order with a 20lb weighted vest on. However, many will start and end with the mile and break up the pull-ups, push-ups and air squats as they see fit. This is about doing YOUR best, HOW strict can you make your push-ups, pull-ups and air squats!

Year number three for MURPH in Rhinelander! We crushed it this year with the attendance! The fire is spreading! BE APART OF SOMETHING GREAT! Each athlete, coach, and community member who joined us I want to thank you for showing these student athletes that it is important to stand for something more then yourself. This year MURPH fell the day before regional track, which meant many athletes would not be able to compete in it. (However the offer was there to come and be a supporter!) Even with this road bump we still had large group take on this challenge with many athletes seeing PRs from last year! 

I remembered all three pictures! (Let's see if  I can keep that up all year!) A before, after, and champion photo is below! We award one male and female a champion of the week, this isn't about who 'won' the workout. (If you show up and do these workouts you've already won!) It's about recognizing the great things these athletes do during the week and the school year! More info on our Instagram page! LINK!

Pre- MURPH

Post-MURPH

Champions of MURPH

Times below, if they remembered to get their mile splits they are listed first THAN total time! Great job to everyone who got out and competed today! Next workout June 13th...

D. Feck: 6:27 - 36:37

D. Biolo: 10:05/12:30 - 56:00 (Heaviest I have ever been doing MURPH...225LBS)

M. Cahee: 53:00

A. Segovia: ???

J. Zutavern: 6:27/7:30 - 57:30

E. Puza: 6:10/8:20 - 52:10

W. Crowell: 5:34/8:45 - 1:01.00

T. Smits: 7:15/9:45 - 39:20

K. Bex: 5:30/10:14 - 54:31

N. Leisure: 45:36

T. Eades: 6:40 - 35:39

J. Biolo: 55:00

J. Tomazevic: 7:10/10:30 - 58:00

C. Sieker: 41:10 (Got it done on a bum shoulder! Way to work through it!)

B. Leisure: 6:30 - 44:45

C. Lindner: 53:32

J. Haselton: 7:07/11:??? - 49:00

A. Sparling: 7:12/8:58 - 44:58

L. Sprecksel: 7:04 - 35:47

S. Caselton: 8:40/12:00 - 49:20

A. Wyss: 38:18

B. Sternitzky: 10:17/12:33 - 53:37 (Big boy of the day! Way to not be afraid of the running!)

K. Skubal: 45:36

K. Skubal: 52:03

K. Skubal: 42:13 (Not a typo, three siblings all with the same letter of first name! Let's get all five!)

C. Sizemore: 7:28/9:00 - 41:20

T. Denton: 6:25/8:54 - 53:04

M. Haselton: 6:10 - 37:34 (Has regionals tomorrow but still did a modified version! This is what champions DO!)

P. Denis: 5:52/11:00 - 50:49

ONE AWAY FROM THRITY! That is a great start to this champions club season! To the athletes that competed today, great job! You did something HARD! That is what is important, find those teammates who will be varsity starters and make them do HARD THINGS! It helps in every aspect of life! 1 middle schooler, 1 freshmen, 8 sophomores, 7 juniors, and 6 seniors! This year looks to be a lot more difficult for that best attendance award by grade level! We will see you June 13th for our next one...time to be a STARR! ;)