October 15, 2004

Friday 041015

For time:
Row 500 meters
20 inch Box jump, 50 reps
Push-ups, 50 reps
Sit-ups, 50 reps
Jumping pull-ups, 50 reps
50 Back extension
Dips, 50 reps
1.5 pood Turkish Get-up, 20 reps, alternating arms

Post time to comments.


Enlarge image

Adam Walinsky, 40 pull-up challenge winner!

CrossFit New Jersey, our latest affiliate.

Posted by lauren at October 15, 2004 8:04 PM

What are "Jumping Pull ups" ?I don't see them in the listof exercises.


Comment #1 - Posted by: John at October 14, 2004 10:02 PM

Jumping pull-ups are when you assist the pull-up by jumping off the ground or a box. It gives you some momentum from the bottom hang and if you do them without a break they become an intense metabolic challenge. Your benefit increases if you lower yourself to a full hang instead of dropping down.

Comment #2 - Posted by: Tony B. at October 14, 2004 10:34 PM


Comment #3 - Posted by: Brian at October 15, 2004 3:53 AM

Hey everyone, I am new here.
Wondering how long it takes to do 500m row, (i am thinking of a substitute, no rower available).
Could I sub another set of jumping pullups?


Comment #4 - Posted by: Jerry Hill at October 15, 2004 4:17 AM

Sumodeadlift highpull =row sub. video i think on link

Comment #5 - Posted by: tj at October 15, 2004 4:21 AM

20:15, with modifications.
Did standard pull-ups. My set up isn't stable enough for jumping pull-ups.

Used 1 pood KB (16 kg.) for Turkish get-up. Tried 1.5 pood, but almost dropped it on my foot a couple of times. Need to work on technique before going up in weight.

Overall, fun, interesting work-out.

Comment #6 - Posted by: Todd H at October 15, 2004 4:24 AM


A POOD is a standard Russian measurement of weight. It is usually used to define the weight of a kettlebell.

1 POOD = 16kg.= 35lb.
1.5 POOD = 24kg.= 53lb.

Comment #7 - Posted by: Todd H at October 15, 2004 4:29 AM

Way to go ADAM!
Truly inspiring! I'm 46 and I'm nowhere near 40 PU's but I'm workin' on it. Still trying to get the hang of that kipping/rebound thing.

Comment #8 - Posted by: Don Woodson at October 15, 2004 4:37 AM

Another question - idealy, do your hands stay on the bar for J-pullups or do you release each time?


Comment #9 - Posted by: Jerry Hill at October 15, 2004 4:53 AM

Did this with modifications at about 3/4 effort and didn't watch the clock.

Comment #10 - Posted by: KevinA at October 15, 2004 5:32 AM

turkish getup? what is it?

Comment #11 - Posted by: kirk at October 15, 2004 5:37 AM

Hey Jerry here's what coach said

If you don’t have a rower substitute sumo-dealift high pulls (sdhp) with 45 pounds for men and 30 pounds for women. Take the bar from mid shin to under your chin – “shin to chin”.

2K row = 200 sdhp’s, 1K row = 100 sdhp’s, 500 meter row = 50 sdhp’s

Comment #12 - Posted by: Tim 'crack' H at October 15, 2004 6:16 AM

time = 26:49
subbed run for row, 50# db for turkish getups. all else as prescribed.
the $@#! getups took almost as long as all other exercises combined. many breaks and redos.
started and ended with 50# waiter walks for 400m, alternating hands every 50-100m. maybe this is what made my getups so weak...

Comment #13 - Posted by: JC at October 15, 2004 6:21 AM


goto the homepage and check out exercises. the slideshow doesn't work on my mac but track down a pc and check it out.

even better cough up a measly 5 bucks for the back issue #20 and you'll find tons of great exercises!

Comment #14 - Posted by: Tim 'crack' H at October 15, 2004 6:22 AM

Couldn't do today's, my arms are totally wrecked from trying to get into pullup shape and the stink of bengay is in the air.

After one week I can already tell that we're making good progress and I especially love the intensity of these workouts...its great physical and mental preperation for most any athletic endevour.

Comment #15 - Posted by: Justin Chapweske at October 15, 2004 6:33 AM

Just when you think the hard part is done....
turkish get-ups.

As rx'd except 50 sumo dead high pulls
and got stopped at the door with my Kettlebell.
apparently it is considered "homemade equipment"
even though mine is from dragon door, so I had to use 55lb d-bell. still quite tough.

Comment #16 - Posted by: J.J. at October 15, 2004 6:40 AM

34:32 - 20" box jumps, regular pullups, ring dips, 36# kb getups

Row - not my best effort, but I was trying to same some spring for the box jumps (time 2:09)
Box jumps - still terrible at these, none of those wonderful quick "bouncing" reps. I landed with a 115# thud each time. (time 6:30)
Pushups - one break at 42
Situps - anchored, no breaks
Regular no kip pullups - breaks at 20/10/10/5/5
Back extensions - breaks at 30/10/10 (time 14:13)
Ring dips - breaks at 20/10/10/10 (time 17:32)
1 pood KB getups - downright nasty, nearly dumping the kb many times with my weak left side. It took some intense focus and plenty of extra breathing time to stay safe with that side. No problems with the right; getups with the right hand actually became stronger and faster as the round continued.

JC, you are right. The getups took almost as long as everything else combined. I've done getups before, but never after whipping my shoulders with ring dips and pushups and never for higher reps while being timed. Quite the experience!

Comment #17 - Posted by: kelly moore at October 15, 2004 7:15 AM

Hey Justin,

Have you tried "Salenopas" patches? They work better (for me) than Bengay and don't make you smell like fermented mint that has been chewed up by convalescent men with no teeth. As an added bonus greasy or messy either. They last hours, and hours.

It should be in the same part of the store as the Bengay, but it comes in a green box.

Ah finally the Turkish Getup, I have been dreading this exercise since I saw the name on the 'exercise' page and my curiosity got to me. This should be fun.

Comment #18 - Posted by: J Jones at October 15, 2004 8:49 AM

Oops! I meant to say that the Salenopas *AREN'T* greasy or messy like bengay.

Comment #19 - Posted by: J Jones at October 15, 2004 8:50 AM

Made some modifications due to equipment location/availability:
1/4 mile run
25 burpees
50 pushups
50 situps
50 stiff legged deads w/18# med ball
50 pushups
20 (ea.)Turkish get ups with same med ball
25 regular pullups
Still frustrated, but still here.

Comment #20 - Posted by: Michael Joyce at October 15, 2004 9:30 AM

what is a rep with the get-up?

left hand from lying to standing = 1 rep and same for right hand OR

left hand from lying to standing PLUS right hand standing to lying = 1 rep

what I'm asking is: Is going from lying to standing the same as going from standing to lying?

I hope that was clear.


Comment #21 - Posted by: Stan Kunnathu at October 15, 2004 10:36 AM

Oh yeah, what's difference between barbell and dumbell get ups?


Comment #22 - Posted by: Stan Kunnathu at October 15, 2004 10:37 AM

My Turkish getups lacked any semblance of get-up. I brought my 500 meter row time down to 1:42 but was completely gassed for the box jumps. Had to break them up into 15x15x10x10. By the time I got to the getups I knew I was sunk. 50 lbs never felt so heavy. I tried 1 and felt something want to give in my back, so I dropped down to 30 lbs. Completed a total of 10 before I had to get back to work.
27:17 total.

Comment #23 - Posted by: Bob Cornute at October 15, 2004 10:42 AM

Subbed 50lb DB for T-Getups - that's up, change hands and down for 1 right? All else as RX'd - except for the fact that all activites were of broken sets. Kept intensity up, 15 sec or less rests.

T - 30:45

Comment #24 - Posted by: C_Mel at October 15, 2004 11:37 AM

CORRECTION: Sorry - scratch that, I used a 35lb DB!

Comment #25 - Posted by: C_Mel at October 15, 2004 11:39 AM

For time: (time to complete round)[rest b/w next round]
SDHP 50 reps, 45# O-bar (2:08)[1:04]
20 inch Box jump, 50 reps (2:35)[0:40]
Push-ups, 50 reps (2:29)[0:55]
Sit-ups, 50 reps (1:30)[0:55]
Regular pull-ups, 50 reps (6:37)[1:16]
50 Back extension, 50 reps (2:32)[0:55]
Dips, 50 reps (6:44)[:43]
20# db Turkish Get-up, 20 reps, alternating arms (5:53)

1st time with the Get-ups & with the sore elbow and shoulder, so went REAL light. Soreness much less after today's WOD than the rest of the week so hopefully a 2-3 day break will put it bed for good.

Comment #26 - Posted by: jdg at October 15, 2004 11:58 AM

time 29:53
had to use 1pood for the get-ups 1.5 was way to much. This was only the second time i have tried get ups very hard. I thought i was was done at 26:12 but then i looked and realized i forgot the dips so i did them last oops.

Comment #27 - Posted by: T. Rain at October 15, 2004 12:06 PM

row - subd SDHP, 45# for 50 reps, unbroken
box jumps - 15/20/15
push-ups - unbroken
sit-ups - anchored and unbroken
jumping pull-ups - 20/15/10/5
back extensions - 20/17/13
dips - 12/11/10/9/8
Turkish Get-up - subd 40# DB, 6/6/4/4...these killed me, couldnt keep my arm locked in the vertical and so i struuuuggled

Comment #28 - Posted by: ediddy at October 15, 2004 12:43 PM

500m row
50 box jumps
50 pushups
50 situps
20 jumping pullups
43 back extensions
50 hindu swuats - no turkish getup
and only 5 dips.
Came close to saying hello to Mr Pukie.
28 minutes!

Comment #29 - Posted by: Jim N at October 15, 2004 12:50 PM

Row 500 meters sub sdlhp 45# 1:42
20 inch Box jump, 50 reps 3:25
Push-ups, 50 reps 2:48
Sit-ups, 50 reps 4:15
Jumping pull-ups, 50 reps 5:06
50 Back extension, 50 reps 4:49
Dips, 50 reps ring dips 16:46
1.5 pood Turkish Get-up, 20 reps,alternate arms, sub 55# D'bell 14:09
Total 53:00
Got to work on those ring dips, first time w/Turks, went slo & careful, faster nestime...BW=213, slowly descending

Comment #30 - Posted by: jimc at October 15, 2004 12:51 PM

I hate to be dense but does alternating arms mean you do 1 left, 1 right for a total of 20 (ten each). OR does it mean 10 reps Left, 10 reps right. OR 20 reps left then 20 reps right?

Comment #31 - Posted by: Paul Theodorescu at October 15, 2004 12:54 PM

Subd Tuck Jumps
Used 55lb dumbell for get ups.
Everything else as Rxed

Very hard WOD. Didn't hate it.

Comment #32 - Posted by: John Walsh at October 15, 2004 12:55 PM


Comment #33 - Posted by: Steve M at October 15, 2004 1:02 PM

31:00...this for a long time strength/powerlifter, 5'8 205pds w/fairly low bodyfat who all have said: "what awesome shape your in"...came to crossfit a month ago and find I'm in terrible condition.
Respiratory limitations have had me breaking continually.
Today I decided to change the structure a bid

Comment #34 - Posted by: tim at October 15, 2004 1:16 PM

(don't know what happened above)...
in order to try and take less breaks I did 4 rounds of 20,15,10,5 and was moving fairly consistently. From a general fitness standpoint is this not better than having to stop so much?
I've found the meaning if fitness and curse...er...thank crossfit for it!

Comment #35 - Posted by: tim at October 15, 2004 1:21 PM

34:12 as prescribed...

Comment #36 - Posted by: allen at October 15, 2004 1:36 PM

~27 minutes to the TGUs. Attempted TGUs with 55lb - failed, 45 lb - failed, 35 lb - failed: ran out of time and went back to the office frustrated. Oh well... another project to work on. Add TGUs to the list of things to work on (front squats, HSPUs, L-holds, running...). Now I understand why Kelly throws so many TGUs into her workouts. The box jumps were really fun (?!) and got lots of looks.

Comment #37 - Posted by: Alex M. at October 15, 2004 1:38 PM


"Respiratory limitations," I like that. Welcome to CrossFit. I hope you don't expect the respiratory limitations to go away. They won't, but they will get less limited. Stay with us.

Comment #38 - Posted by: Ptom at October 15, 2004 1:45 PM

Im an idiot! I was all happy thinking I had this great time of 19 minutes, when I go to post realized that I forgot to write the jumping pullups into the notebook before I started. Doh!

Comment #39 - Posted by: rjudo at October 15, 2004 1:56 PM

Really diappointed that I can't suffer with this one until tomorrow; no time before my game!!
So, I'm putting the v-ball team through most of this, subbing 400m run for the row and v-ball get ups for t-get ups.
Should be a fun practice!!

Comment #40 - Posted by: Ron N. at October 15, 2004 1:58 PM

Was at 20:10 seconds going into the TGUs and felt like I was going to pass out. Very shaky for some time afterwards. I may not be over the flu yet as I had thought.

Comment #41 - Posted by: Neal at October 15, 2004 2:00 PM

there is a weak link in the armor. the get ups killed my shoulders. the getting up was no problem but keeping the kb up was. need to train this more often. dips broken into 5sets 10 reps with taking rests of five breaths. everything else nonstop.

Comment #42 - Posted by: Reed at October 15, 2004 2:13 PM

20:20. 35 lb DB. suggested too heavy for me, weak grip couldnt keep the bar.

Comment #43 - Posted by: TJ at October 15, 2004 2:17 PM

Jay, thanks for the pointer.

Comment #44 - Posted by: Justin C at October 15, 2004 2:55 PM

Sprained foot and equipment setup(s) made modifications necessary:
Row 500m
50 wallball shots with 20# MB
50 push-ups
50 unanchored sit-ups
50 pullups with a liftoff (no jump but a little hop off the heels)
50 reverse hypers (off the deck). Improved at the last minute- I was going to do SLDL's but had a moment of brilliance.
50 ring dips
1 pod get-ups 20 reps

26:00. Where did the time go?


Comment #45 - Posted by: Dan S. at October 15, 2004 3:36 PM

42:26 with a 1 pood kettlebell

Comment #46 - Posted by: brianm at October 15, 2004 3:39 PM

For time: 35:17
Row 500 meters - no battery in the rowing machine - did 3 minutes instead.
20 inch Box jump, 50 reps - 30/20
Push-ups, 50 reps - 50
Sit-ups, 50 reps - 50
Jumping pull-ups, 50 reps - 10/10/10/10/5/5
50 Back extension, 50 reps - 30/20
Dips, 50 reps - 10/10/5/5/5/5/5
1.5 pood Turkish Get-up, 20 reps, alternating arms - subbed in 1 pd (36 lb) 8/4/4/4

took me close to 12 minutes to do the get-ups. And when I did them, the regulars there (who know my crossfit "weirdness" well by now) hummed russian dance songs (or some semblence of them) - made it very hard to finish without konking myself on the noggin.

Comment #47 - Posted by: Patrick at October 15, 2004 4:00 PM


Comment #48 - Posted by: tanner at October 15, 2004 4:32 PM

As of yesterday and today i considered myself in good shape. This is my second day doing crossfit, and i'm wrecked. I did everything as recommended but i substituted a 35 lb. dumbbell instead of the kb on the t get up. I tried to start with a 50 but i almost dropped it on my head. I don't know how much that affected my workout, but i finished with a time of around 26 minutes. My heart was beating so hard that i considered just chilling for a couple minutes, but i'm young and motivated. Let me know if I just totally cheated or what. Otherwise, i am really enjoying this workout, if i'm somewhat skeptical of the results. Thanks again.

Comment #49 - Posted by: Matt at October 15, 2004 4:40 PM

TGU's seem to be the talk of the day. And I can't agree more. I will now forever incorporate these hellish monsters somewhere every week or a couple of times per week. Just when I thought this was getting in control, Cross-fit smashes me in the face.
Signed bloody and battered,
PS didn't get yesterday's, hiked Mt. Olympus instead.

Comment #50 - Posted by: Eric at October 15, 2004 5:17 PM

Time 33:15

Rows 25/25
Box Jump 12/13/15
Push-ups 20/10/10/6/4
Sit-ups 15/10/10/10/5
Jumping Pull-ups only did about 30 of these. Lats way too sore
Dips 10/8/6/5/5/5/5/5/1
TG used 10 pounds for this. Yeah thats right 10 pounds. My shoulders are so weak. I played around with these afterwards and handled 15lbs.

Comment #51 - Posted by: Troy at October 15, 2004 5:44 PM

Row at 2:15
Jumps 35/15
Pushups no breaks
Situps no breaks
Jumping pullups in 10s
back ext 35/15
dips 25/8/7/5/5
TGU with 1 pood kb

Comment #52 - Posted by: Lynne Pitts at October 15, 2004 6:25 PM

Did Helen today at HQ. First time doing it as RX'd - no jumping on pu's :-) 14:03.

Comment #53 - Posted by: Nicole at October 15, 2004 6:26 PM

Oh - i used a 35# db for kbs's.

Comment #54 - Posted by: Nicole at October 15, 2004 6:31 PM

With some reductions in load: 19:16
Used 40lb for row substitutes, tuck jumps, only 30 dips, 10 get-ups with 25lbs, and only 5 pullups. Still favoring my shoulder. Very nice workout combo and quite taxing.

Wife tried it today with similar load reductions/assited exercises at 13:17.

Comment #55 - Posted by: Steve S at October 15, 2004 6:34 PM


As Rx, except SLHP in place of rows, and 1 pood TGUs. All broken, except rows & situps. TGUs got betterr as I went along, it had been quite a while since I'd done them!

Comment #56 - Posted by: Scott at October 15, 2004 7:33 PM

21:50 w/ 25# DB for TGUs Ugh! Those were tough. We each started with heavier weights but needed to reduce it to save our faces/shoulders. The end of a WOD is not the time to do TGUs for the 1st time ever, especially with the Rx weight.

Patrick, I can hear the singing, now.

Wife: 29:35 - Subbed 50 reps of 30# sumo-deadlift highpulls, 13 inch box jump (need to get a bigger box), regular pushups & jumping pullups as prescribed :) -- first time in years! 25# Goodmornings instead of back ext, Chair dips w/ feet up & 18# get-ups.

Comment #57 - Posted by: Eric2 at October 15, 2004 7:48 PM

Here's an note worthy insight in regards to Mr. Walinsky's inspiring accomplishment:

Crossfit.com discussion board:
Archive through November 28, 2003: Police Corps, BLE training
Posted by Keiko on Friday, June 13, 2003 - 05:55 am:

"Had a day from crossfit heaven yesterday: 16 recruits on the track doing Weds WOD, While putting another through the tabata this routine, timing another on Tues WOD, verifying Derek Ray on muscle ups, and Adam Walinsky ( director of Police Corp ) on the pull-up bar doing L-Pull ups. - * Mr. Walinsky told me his WOD was as follows: L-Pullups, max set -30 second rest repeat for 20 minutes, he advised he completed 163! ( is that worth of the the trophy case, along with dereks muscle ups ? )....finished with three consults on modifying their fitness routines. anyway from a trainer view it was a good day. and from a capability standpoint, im beginning to understand how to model the routines and get groups of folks into play with very little down time. I hope i represented the family well."


Comment #58 - Posted by: JTMc at October 15, 2004 7:57 PM

Well I just sawr the vid clip of TGU's and I did them all *&^ked up and wrong. But still felt the burn. Will do them again tomarrow if WOD will allow me the strength. Until tomarrow.

Comment #59 - Posted by: Eric at October 15, 2004 8:23 PM


This was my 3rd workout of the day...and I was wrecked from the first 2 (Krav early this morning...then a 3 mile swim, no fins, in 1:07 this afternoon)...shoulders were shot before the CF workout. Minus the other activities...I'm guessing I could have dropped some time.

Comment #60 - Posted by: Matt G. at October 15, 2004 8:47 PM

25:30 Really thought I was going to berak 20, until the get ups.

Comment #61 - Posted by: Jeff at October 15, 2004 10:11 PM

my first wod with a friend! he did wonder at what the hell it was all about!

i did all as prescribed except 10 ring dips sub for 50 dips and could not do 24 kgs with tgu so went for 12 kgs instead. first time on tgu and it was excellent exercise.

Comment #62 - Posted by: Tim 'crack' H at October 16, 2004 2:36 AM

Sumo Deadlift High Pull- 40 reps with 40 lbs (2:00)
17 inch Box jump off green couch, 50 reps
Push-ups, 50 reps (10,10,10,10,5,5 –30-60 second rests)
Sit-ups, 50 reps
Jumping towel pull-ups, 50 reps (sets of 10 and 5—took 7 minutes)
Modified Back extension, 50 reps ---PR!
Dips, 25 reps
25lb Turkish Get-up, 10 reps (5 left, 5 right—singles---took 7 minutes)

Time= 36:29

I loved this workout. I had never done SDHP, jumping pull-ups or turkish get-ups and they're all great movements.

Comment #63 - Posted by: Paul Theodorescu at October 16, 2004 6:10 AM


subbed 30# db for get ups. There was no way I could do anymore weight than that, as I was on the brink of death.

Comment #64 - Posted by: shane t at October 16, 2004 6:55 AM

Get ups were a flail-X until I got it sorted out.
Dips and PUs broken

Comment #65 - Posted by: MikeY at October 16, 2004 7:10 AM


Sub'd Sumo Deadlift High Pulls for Rows
Sub'd 55 lb. DB for 1.5 pood Kettlebell

First time to do getups. The getups took me approx. 19 minutes alone. I thought about reducing the weight to pick up speed but I kept thinking "its only 55 lbs!". On the bright side though, my form kept improving with each rep. I took me a while to figure out how to do these as the time kept ticking away. Oh well. I will do better next time.

Comment #66 - Posted by: Andy W. at October 16, 2004 7:31 AM


subbed 25# for the get ups. I had never done those before. They killed me. Worked through this WOD with shane t. We were both dead on our feet.

Comment #67 - Posted by: Brian_G at October 16, 2004 7:58 AM

20:37. Unless I HAVE to perform dips on rings I will use the vulcan rack.

Comment #68 - Posted by: RUTMAN at October 16, 2004 8:38 AM

28:15 as perscribed except for I used a 35# dumbell for the get ups

Comment #69 - Posted by: phil at October 16, 2004 9:10 AM

19 min without the TGUs... tried them with much less weight... decided that they are on my learn/work on list of exercises.
500 m row 1:49
Box Jumps 15 15 15 5
Push ups 50
Situps 50
JPUs 10 10 10 10 10
Back Exnt 25 25
TGUs 5 with 25#

Comment #70 - Posted by: Murph at October 16, 2004 9:11 AM

Almost set a PR in my row!! Should have held back as it effected everything else!!
Everything as Rx'd except the dreaded TGU's. Went 20# after 30# wouldn't go. Did them in a dingy corner of the gym where no one would bother me or stare. Should have known better, nobody goes to the gym on Saturday except CF'ers and the lonely. After today's WOD, I'm wondering where I fit in!
Reminded of the line from the movie "Airplane:"
"Ever been inside a Turkish prision?"

Comment #71 - Posted by: Ron N. at October 16, 2004 2:56 PM

Did this one after the DL max for 10-16. Mistake. Made the TGUs almost unbearable.


Comment #72 - Posted by: Ambient at October 16, 2004 8:08 PM

no tgu's

Comment #73 - Posted by: Shelly at October 16, 2004 9:37 PM

Also, no TGU's. Tried a few and put them on my To Do list.
Followed with the 10/16's deadlift WOD.

Comment #74 - Posted by: Joseph at October 18, 2004 2:56 AM

Did 30lb dumbbell instead of 53lbs. 1st time doing the turkish lift. Did negatives on last 10 dips.

Comment #75 - Posted by: Jonathan B. at October 18, 2004 5:30 AM

Very little time for workout. Just started without warmup, got to about 30 minutes (I forgot to start my watch in my haste), and then had 5 minutes before the gym closed before I got to the Turkish getups, and I just wasn't up to it. First workout since the 3 bars I didn't complete.

Comment #76 - Posted by: Barry cooper at October 18, 2004 7:15 AM

around 20min
terrible Turkish getups

Comment #77 - Posted by: Onur at October 18, 2004 8:15 AM

20:43 Substituted Row for Sumo DLHP, TGU w/50# DB.

Comment #78 - Posted by: David Heyer at October 18, 2004 6:14 PM


Row'd hard for 2m10s because my rower's computer is broken.
Box jumps 10/10/10/10/10
Pushups 30/20
Situps unbroken
Pullups 10/10/10/10/10
Back extension 20/15/15
Dips 5/5/5/etc
Used 17kg dumbbell for the TGU

For some strange reason I found the TGU easier with my left arm (by far, the weaker side).

Comment #79 - Posted by: Pat at October 18, 2004 11:29 PM

substituted burpees for the TGU's

Time: 33:00

Comment #80 - Posted by: Simon at October 19, 2004 12:33 PM
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