Mat Fraser Workout Routine and Diet Plan

Mat Fraser possesses a framework in Olympic weightlifting and he got wounded in 2009 therefore he had to suspend the weightlifting. Afterward, he acquired a degree in mechanical engineering from the college. According to Mat Fraser, he didn’t like CrossFit in the beginning, but the group perspective has won over him. He got the second position in the 2014 and 2015 CrossFit Games. He then again came back to capture the positions in 2016, 2017, and 2018. The Canadian Olympic figure skaters, Don Fraser and Candace Jones are the parents of Matt Fraser. He has been followed by 1.5 million followers on Instagram. Fraser’s height is 5 feet 7 inches and his weight is about 190 lbs.

Mat Fraser

With a height of 5’7” and weight of 190 pounds, Fraser can detain a 485-pound back squat and flurry within 50 pull-ups in one vicious plunge, and he got the achievements and thereby secured support deals with top-level brands like Nike, Rogue, TheraGun, and Compex. Our team got him hooked during a brief pause while training to discover whereby a victor CrossFitter eats, sleeps, and trains and how he watches his rational health during the schedule of his workout and diet.

In this article, we are going to talk about what Mat Fraser eats in his whole day to keep up his good physique along with his whole week’s worth of workout schedule. But before, here is something about his statistics and his achievements that has got him up to this level of physical abundance. Take a look.

Mat Fraser Statistics

  • Height: 5 feet  7 inches (160cm approx..)
  • Weight: 195 lbs( 78.2 kg approx..)
  • Back Squat: 485 lbs.
  • Clean and Jerk: 375 lbs.
  • Snatch 315 lbs.
  • Deadlift: 500 lbs.

Mat Fraser Awards and Achievements

Mat Fraser

World finals
  • 2014 CrossFit Games Runner-Up
  • 2015 CrossFit Games Runner-Up
  • 2016 CrossFit Games Champion
  • 2017 CrossFit Games Champion
  • 2018 CrossFit Games Champion
  • 2019 CrossFit Games Champion
  • 2020 CrossFit Games Champion
Regional finals 5-times Regional champion
North East (2014)
East (2015, 2016, 2017)
Central (2018)

Mat Fraser Workout Routine

Mat Fraser trains for almost 6 hours every single day and doe not care what is the temperature outside (and he does not take water!) He will lift before he goes for a cardio session and/ or in the middle of his weight lifting. It was hard for him to do gymnastics before he lost some weight. His cardio was also not too strong and he focused only on running exercise and sprinting. He decided to hire a coach who helped him improve his form and his techniques and skills. He climbed a lot of ropes to build his upper body strength and there’s not much which he does not do. He also stretches for hours which he feels is very important for him. It so important and that he is agile and strong at the same time.

He is very determined for CrossFit events which require a lot of patience, dedication, and hard work and Mat Fraser’s determination is an example of that. Mat Fraser has two kinds of sessions which last for 3 hours each. Because Crossfit has a lot of various types of exercises, his practice routine includes a variety of workouts.

Mat Fraser

For him, it is all about keeping a certain sense of balance which would make him quite effective on the field. He wants to have a balance of everything. His starting is varied from day to day which depends on what event he lacks on and what events he wants to practice for. Here is what he says about his daily practice:

My work day is definitely not a typical 9-5. The “work day” starts the moment I wake and believe it or not, even through my sleep I’m “working” because recovery is important. The day starts with getting my body ready for the day, fueling appropriately with food and a GOWOD mobility flow or body work to get the body primed. Our training varies from day to day but the time spent at the gym on average is about 10am-2pm, a break for lunch and back for another session 4pm-6pm. I finish the day, it’s more fueling with dinner, hydrating and stretching rolling out as well as some much needed downtime with the TV playing my latest Netflix series. The TV shuts off at 10pm. I have a Beam Dream and read until I fall asleep.

That includes three track sessions, three or four weightlifting sessions, one road bike session, and a few swimming sessions per week. Here is what a typical weekly routine for Mat Fraser looks like:

Monday: Track Session, Strength Training, Cardio

Track Session

He includes three track-exercise sessions every week to boost overall body fitness and endurance. Routines involved in Mat Fraser’s track session include:

Hopscotch – involves a lot of jogging and running.

  1. Start with a 200m run at a moderate pace.
  2. Sprint for 100m.
  3. Run for 400m at a moderate pace.
  4. Sprint for another 100m.
  5. Repeat 1-4 for 3 rounds.

CrossFit Sandwich– aimed at improving stamina, body composition, and strength.

  1. Start with an 800m run at your own pace.
  2. Perform 50 air squats.
  3. Perform 50 sit-ups.
  4. Perform 50 push-ups.
  5. Perform 30 burpees.
  6. Finish with an 800m high-speed run.
  7. Repeat 1-6 for 5 rounds.

Strength Training

Fraser’s strength training routine consists of

  • Bench Press: 5 sets of 12 reps each
  • Push-Ups: 5 sets of 50 push-ups
  • Back Squats: 3 sets of 20 reps
  • Deadlift: 3 sets of 8 reps
  • Clean and Jerk: 3 sets of 5 reps
  • Pull-Ups: 3 sets of 15 reps
  • Dumbbell and Barbell Thrusters: 3 sets of 8 reps

Mat Fraser


To switch up his schedule, he likes to reserve cardio for the last part of his evening session.

His cardio routine consists of a 1:30 work to 0:45 rest ratio and includes 5 rounds of an assault bike sprint and 8 minutes on the rowing machine.

Tuesday: Swim Session, Technique Training, Cardio

Swim Session

Not much is known about Fraser’s swimming method; nonetheless, it is believed that he pays a lot of attention to training his front crawl and endurance for many miles of swimming.

Technique Training

Technique training sessions involve a mixture of CrossFit activities which include:

  • Rope Climbing
  • Box Jumps: 3 sets of 8 reps
  • Ring Muscle Ups: 3 sets of 12 reps
  • Kettlebell Swings: 5 sets of 20 swings/reps
  • Burpees: 5 sets of 10 reps

Wednesday: Track Session, EMOM Session, Cardio

EMOM Sessions

Mat also adds a 40 minute Every Minute on Minute (EMOM) workout at least once a week, which is a center portion of his workout routine. An EMOM workout is when you create a fixed number of reps at the commencement of a minute, then once you’ve completed, moving to rest for how much ever time you have left till that time is ended.

Mat Fraser

Fraser’s EMOM concourses normally add two workouts: either the assault bike or a Glute-Ham Developers (GHD) machine.

  • Thursday: Strength Training, Technique Training, Swim Session
  • Friday: Track Session, Strength Training, EMOM Session
  • Saturday: 3 hour Road Bike Session
  • Sunday: Rest

Recovery Workout

Matt Fraser also performs a recovery workout in the evening after his dinner which includes a lot of stretching and roll-out exercises which makes his body feel less fatigued. It is more for his comfort. It helps him recover before the next day of heavy workouts. Besides workouts and diet, if there is anything that Mat Fraser would take more seriously, that is his sleep routine. He likes to complete his sleep so that he could go back to his next day of a hectic schedule. He emphasizes getting in bed to sleep by 10:30 pm every day and waking up around 8:30 am. He likes to have anywhere between 8 to 10 hours of sleep so that he is up the next day feeling refreshed. It helps him cool down, relax and function well with the same kind of feeling.

However, when he is not working so hard he has an off day which is quite ok for relaxing. He explains, I’m usually up between 7:30 and 8:30 in the morning. My fiancée has breakfast ready for me, so I’m having coffee and food within two minutes of being awake—your classic three-part breakfast of bacon, eggs, and oatmeal. I’m at the gym by 9:30, and that session goes until about 1:00.”

He has quite a regular day when he is there for training because each day is almost the same for him when it comes to training. He has a fixed schedule and he likes it like that because it helps him not to plan everything again and again. In his own words, he explains,

It’s random every day—conditioning, weightlifting, metabolic conditioning. A lot of it depends on what I did the day before. If I did a lot of conditioning yesterday, I’ll do some more strength work today.

After that session, I head home. Lunch is ready for me when I get there—usually a sandwich. I hang out for about two hours and then go do more training for about three hours: strength, conditioning, cardio, and technique work. I kind of try to fit everything into one day.

I’m definitely in a unique situation where this is the only thing I do. I don’t have a 9-to-5, and I’m not in school. When it’s your priority, your day really opens up. Usually I finish at 5:00 or 6:00. Dinner’s waiting for me at home. I scarf that down, and then turn on the TV. That’s when I sit on the floor, stretch, roll out, and pay attention to whatever’s hurting from that day of training. That’s about an hour and a half. Lights out is 9:30 or 10:00, and then I do it all over again.

He cants emphasized the importance of sleeping more and more every night. He says, “Yeah. If I have an off night and get six hours, I am not functioning the next day.”

He likes to add a lot of activities for his relaxation too besides just stretching. He likes to be slightly active in his recovery process which helps him recover better for the next few days. In his words, “A TheraGun. Like, if I know I’m going to have a very quad-heavy workout, I’ll use that to give my legs a quick once-over, just to get things loosened up. But most of when I use it is after training, at night. And a Compex, which I use for both recovery and strength.”

Mat Fraser

Last but not least, for Mat Fraser it is the consistency in his workouts and the food habits that have paid for him in the long run. He makes sure that he focuses on quality and not quantity which makes him pretty perfect. This is what he says: “Definitely my nutrition—this past year has been a big jump in the right direction. Every meal is made and waiting for me. I’m not having to finish training and then spend 30 minutes putting a meal together anymore. I’m not taking those trips to the grocery store. Sammy, my fiancée, loves to cook—she spends a lot of time on it and is always doing it for me.”

That was all bout the workout routine of Mat Fraser which he does every single day to get towards his goal. He also has some great workout tips which he would share with his fans and followers that make it easier for him to follow his routine and make it more effective. Take a look at it.

Mat Fraser Workout Tips and Tricks

Mat Fraser follows some of the tips and tricks and shares them with his followers who would like to work out and train just like him. Here are some of the tricks that Mat Fraser follows himself in his general day-to-day life too.

Diversity Rules

Fraser further varies his training by not following an agenda or routine while preparing for CrossFit that demands several training sessions. The Games are famous for their irregular nature, so he may do cardio first or lift later or vice-versa.

Work On Your Weaknesses

When he needs help, Fraser doesn’t shy away from questioning. When he was placed dead last in racing events, he contracted a track and field mentor to help him with an arrangement, system, and determination.

Mat Fraser

Learn From Your Injuries

Despite being injured quite a few times, Fraser used to immediately return to the gym after his injury. Then he gives himself time to relax and does practices that won’t worsen the injury during the restorative process.

Make A Plan and Stick To It

It doesn’t bother him when Fraser gets stressed. He devises a procedure to fight and sticks to it.

Use the Muscle Between Your Ears

When Fraser is down with his performance, he used to re-evaluate events and see what went well and what required improvement. At home, he also looks at the footage to see what he needs to do better and where he needs to improve himself.

Stay Positive

Rather than continuing with mistakes, Fraser moves forward. Instead of focusing on them, he views them as opportunities to improve.

When In Doubt, Train More

On day 2 of the CrossFit Games, when the match didn’t have the normal rest day, Fraser sweated out for six hours on average in the competition. The events seem easier for him when he does more dimensions.

Push Yourself (And A Friend)

During his workouts, Mat Fraser normally works out with a friend, holding the record of score and time, not unlike the actual CrossFit Games and competitions. Then he can see where he has room for improvement.

Cut the Junk

Fraser made some significant changes in his diet habits. “I ate terribly the year before,” he admits, acknowledging the regular gobbling down on ice cream or stuffing down donuts without another thought. By reducing the few treats like these to eat, he dropped 10 pounds, and his hands became less worn-and-torn throughout the gymnastic gestures such as muscle-ups and chest-to-bar pull-ups.

While Fraser has rejected dessert, he does not follow a particular nutrition conception or calculate macros. A few large meals are eaten each day by him, principally consisting of meat, vegetables, and white sticky rice. The loss of excess fat has also resulted in him no long-drawn riding the sugar-fuel roller coaster of variations in energy. “From when I get up to when I go to bed, it’s the same energy level the whole way through, and I think that opens the window for more consistent training.”

Change Up Your Training Schedule

As a CrossFitter, Fraser resists routine and schedule because of the constantly varied nature of the workout routines whereas CrossFit workouts require training heterogeneity. The other way to say that he prefers to change the setup and timing of his workouts every day, in contrast to some athletes who perform strength training in the morning and cardio in the evening. However, he felt fitter and adequately prepared for the notably inconstant Games, thanks to this strategy of him. “There’s a handful of guys who have a 300-pound snatch. But if they go run a mile and then try to snatch, they’re going to snatch 250,” Fraser explains. His strong training regimen ensures that he can perform well in terms of lifting and regardless of the circumstances.

Tap Experts to Beat Your Weaknesses

When he became the last man standing in the short-distance running events, Fraser sought a second opinion because he is perfect for weightlifting. “I was like, ‘Okay, I need to work on my sprinting, and I have no idea how to correct this,’ ” adds Fraser. An experienced track and field coach helped him with the problems of method and custom and worked with him two or three times a week. Fraser was also able to gain confidence in a field where he had no or little experience by working with a professional. Fraser came in the second position in the 840-foot shuttle sprint at the 2012 Summer Games as a result of his investment in hiring the expert.

Find the Positive in Injuries

Fraser suffered and dispensed with a torn meniscus and fractured vertebrae throughout his career, just like any pro athlete. The tactic led him to take “one step forward to take two steps back” when previously, he shorten his recovery time period and returned to the gym too soon.

“Now when something comes up, I really give my body time to heal up,” Fraser explains. “I convince myself it’s going to be okay.” A sprained ankle can still be used to hone gymnastic skills, and a sore elbow can be used for strengthening your squat. Fraser has also become better at recognizing the silver filling in trivial wounds. “There are so many movements you can do. You can modify almost everything and still train, but stay off your injury,” he advises.

Embrace the Suck

Having experienced more than enough killer workouts, Mat Fraser knows the pain they cause is temporary. Fraser will talk himself through a tough workout if he hits a wall: “Push through this.” Fraser declares that he will recollect to himself when he is struggling to stay motivated. “It’s only going to hurt for a minute. And then you’re going to feel great about it.”

What are your suggestions for someone who kicks back on their couch to watch the CrossFit Games, only to realize, Damn, I really need to get back to the gym?

The most important thing to learn to improve at CrossFit is routine and method of training. Then, there should be moderation. The thought of doing two or three workdays a week can’t be incited overnight. Slowly and conservatively raise the amplification. Finally, it is important to eat healthily and to sleep well at night. These are elements that will pay off in the long run.

Mat Fraser

Be sure to surround yourself with positive impacts as well. To live my life to the fullest, I try to encompass myself with positive people and keep away those who are negative and can hack away at you. Particularly on social media, it happens that you can really be driven mad if someone makes an impertinent comment that hits home for you. When you hear them, you start to query: Why am I listening to this person? Why am I letting them rent space in my head?

You can give one piece of advice to yourself back before your first win in 2016. What do you say?

It can be a lot of pleasure. The way I enjoy the bit now seems to be working well for me. The certainty remains that I have taken this very severely at times and have not fancied it. I am doing this for a restricted time, and then it will be time to get back to my normal agenda. No one is going to award me free trips around the world to see wondrous places infinitely.

Mat Fraser Diet Plan

Following his achievement and recent improvements in the events, Mat Fraser made a lot of changes to his diet plan too which helped him achieve his goals. He stopped eating sweet dishes like ice creams and donuts. He lost 10 pounds just by cutting off such stuff from his diet. He is not a follower of some specific diets either and he eats 4 to 5 meals every single day. His meals have consisted of basic foods like meat,  vegetables, and sticky white rice. For him, 4 – 5 meals per day suffice. He says cutting sugar and junk has helped to maintain his blood sugar and that his energy level is now compatible all day long.

After he was disappointed at the 2015 CrossFit competition, Fraser encountered a turn-around change in his life. He moved from eating a pint of ice cream every night to removing completely the dairy, cutting out junk food, and focusing strictly on eating meat, vegetables, white rice, and fruits. Fraser’s diet is run by his wife Sammy Moniz, who loves to hit the grocery store, cook, and control his diet for him. He has explained all about this in his interview.

For him, the count of calories is always first than macronutrients. He has all the three kinds of nutrients for him: protein, carbs, and fat but he does not care a lot about the split in the meals. So he would not care about if he is overdoing fats or proteins for one mean. He focuses more on the quality of the food and then comes the calorie count which is important for him.

“You know what food’s good for you and what food’s bad for you,” he says. “I hardly ever eat at restaurants or anything like that. Basically, if the food comes in a package, I’m not eating too much of it.  It’s mainly just meat, vegetables a ton of rice, and probably a good amount of fruit too.”

He is not following any kind of diet plan but rather the backbone of his diet is rice which is super important for him. He explains,

I eat white rice with just about every meal. Most breakfasts, there’s a side of white rice or I put white rice in my omelette. (…) There’s always a box of rice in the fridge so whatever I’m eating, I put a couple scoops of rice on the side. I find that really beneficial.

The Paleo diet was a lot more widespread in the CrossFit area a few years back, but Fraser records that when he attempted it out, that “it did not work for (him) at all,” and neither did a rudimentary form of fasting when he would go twelve to fourteen hours a day without eating. “I’d bonk out and have to go eat and wait until I felt better,” he says. “So now I just try to eat more consistently throughout the day.”

Mat Fraser

Besides he had some really and habits that he had to stop post-2015 events. He said that just by cutting out junk and unhealthy food, he was able to improve so much. In his words,

“First, I saw the (Fittest on Earth documentary) and I didn’t realize how big I was, and I kind of went ‘oh my god I thought I could out-train a bad diet.’ It was very apparent that I couldn’t,” he laughs. “Second, throughout the whole 2015 season I was dealing a lot with nagging inflammation, joint paint, things like that, so probably the heavy dairy that whole season was causing a bit more of the inflammation, or at least not helping with it. So between body composition and how my body felt, I decided I should probably cut that (ice cream) out.”

What Mat Fraser like to eat 

There are some food options that Mat Fraser would definitely eat and add to his diet regularly.

  • White rice
  • Fruits
  • Vegetables
  • Meat
  • Eggs
  • Other protein sources

What Mat Fraser avoid to eat 

Here is some kind of food that Mat Fraser would never add to his diet.

  • Processed foods
  • Soda
  • Junk Food
  • Artificial Ingredients
  • Donuts


Fraser prefers to begin his day off light with a bowl of yogurt and berries to warm himself up. Once he has consumed all of that he would then get on to make his main breakfast which is bacon, eggs, oatmeal, and a cup of coffee. It allows him to keep his energy at an all-time high and be ready for his workouts and gym session.

Mat Fraser


Lunchtime is between two of his workout session thus he does not want to keep it too heavy.  He’ll normally go for a turkey sandwich with apple slices inside, with a bit of rice if he thinks like he wants the carbs. A fruit smoothie is also a preference of his to maintain the hunger pangs at the side without burdening his stomach.


It is the time of the day where he eats in peace and gets most of his calories. His wife prepares dinner for him which is potatoes with steak to a heap of rice served with veggies and meat. Enchiladas and tacos are also regular meals on the dinner menu. His wife is very good at cooking in the kitchen and has a social media Instagram page with the name “feeding the Frasers,” where she posts all the quality meals she makes for her family.

Snacks and Cheat Meals

Mat Fraser does not know the word limit when it comes to having deserts and would often end up overeating his last meal. He will often “have two chocolate truffles every night. And that for me is my treat, that’s what I look forward to”

Mat Fraser

For him it is not about obsessing over foods anymore but all about quality food. He says, “Anything from steak and potatoes to enchiladas to tacos. There’s not too much she doesn’t do. I tried to take my diet to a more extreme place, but it wasn’t for me. It was taking too much time and energy away from different parts of my life. Now, instead of obsessing, I just try to eat well: No junk food. No soda. Very little that comes in wrappers. It’s mostly meat, vegetables, and fruit. If I’m hungry, I eat. If I’m not hungry, I don’t. There’s not too much of a science behind it.”

When he wants to take a cheat day he goes for a lot of splurges which is quite nice. He says, “I keep a stack of Hershey’s in the house—just plain milk chocolate—so that if I’m having a craving, I can go eat half of one. I’m not bingeing out on, like, a massive one-pound bag of candy.”

He also shares a lot of his recipes online but here is one of his favorites:

This is the recipe for Mat Fraser’s beef Stir-Fry:

Ingredients for the meat

  • 12 oz. flank steak, thinly sliced
  • ¼ tsp. salt
  • 1 tbsp. water
  • Pinch of baking soda
  • 1 tsp. liquid aminos
  • 1 tsp. cornstarch
  • 1 tsp. olive oil

Other ingredients

  • 1 tbsp. hot water
  • ¼ tsp. sugar
  • ½ tsp. sesame oil
  • 3 tbsp. liquid aminos
  • 2 eggs, beaten
  • 1 tbsp. olive oil
  • 1 tsp. minced garlic
  • 1 medium onion, diced
  • 2 cups cooked white rice
  • ¾ cup peas (frozen and thawed or canned)
  • ¼ cup chopped carrots
  • 1 green onion, thinly sliced

He explains: For the Famous Fraser Beef Stir-Fry, you take the ingredients for the beef and mix them in a bowl, before letting the beef marinate refrigerated for30 minutes. Add the hot water, sugar, sesame oil, and liquid aminos for the stir-fry sauce, and set aside, along with the two eggs which get scrambled. Heat your pan and cook your beef to taste, then take it out of the pan.

Mat Fraser

Using the juices from the beef, cook olive oil, garlic, and onions for 5-7 minutes. Then add the rice, and your stir-fry sauce, before cooking for 5 more minutes. At this point, re-add the beef, peas and carrots, and eggs, cooking for a final 5 minutes. When eating, Fraser prefers to have it with slices of green onion on top.

That was all about the diet plan of Mat Fraser and what he eats the whole day. For him quality is everything. But besides just having a good diet, he also follows some tips which he has shared with his fans and following. Here is a few of them, read on.

Mat Fraser Diet Tips

Besides being on a great and consistent diet which is looked after by his wife, Mat Fraser also gives out certain tips to his fans and people who are following him and which he himself follows regularly. These are the kinds of diet tips that he wants everyone to follow that help him achieve the kind of results he is looking for. Read ahead.

Simple Diet

Despite not following a severe diet plan, Fraser tries his best to regularly consumes meat, vegetables, fruit,  and rice.

No Macros For Mat

As opposed to many professionals who do CrossFit exercises, Fraser does not count his macronutrients. To maintain a healthy weight and energy level, he has attempted to withdraw himself from eating junk food.

Breakfast is served at 8:30 and it generally consists of bacon and eggs. The only mini-wheats that Fraser likes are the bite-sized ones and he only wants brands. On his route to the gym, he absorbs a protein shake made with milk, spinach, and whey protein. He might likely eat mid-afternoon if he is at home. Otherwise, he will wait till dinner to eat. At around 5-10 p.m., he consumes most of his calories.

Early Cut Off

According to Fraser, he is susceptible to energizers and evades them after 1:30 p.m.

Mat Fraser

Besides just following a diet plan and be on a gruesome workout routine, there are other additional things that Mat Fraser does to maintain his structure and physique. There are some of the supplements that we will talk about in the next section of this article that Mat Fraser takes. So stay tuned.

Mat Fraser Nutrition and Supplements

Mat Fraser

Supplements are necessary for every top-performing athlete to give better performance in the competitions. This concept is well understood by Fraser, who uses whey protein, BCAAs (branched-chain amino acids), CBDs, and pre-workout supplements to support his nutrition for his best performance. Fraser favors the BCAA formula from Xtend, Cellucor’s C4 pre-workout formula, and Beam’s CBD supplement specifications. Since April 2021, Fraser has even co-founded his own nutritional and supplement company, Podium Nutrition, with the purpose of “to formulate the best products possible for the sport [of CrossFit].”  He co-founded alongside Buttery Bros.


As a result of consuming creatine, Fraser can produce more ATP and become mightier and more efficacious. It is a great supplement that Mat Fraser has in his diet which helps him to support his muscle strength. 


Fraser uses amino acid alanine to magnify his appearance and performance during physical training and delay tiredness or weakness. Because Mat Fraser has a hectic lifestyle and workout schedule, things for him get easier as his muscles get relaxed with this.


A healthy brain and heart are developed by omega-3s. Omega-3s also reduce swelling, among other relevant purposes. Mat Fraser uses at least one pill of fish oil in his daily diet which works wonders for him.


Glutamine aids to elevate the glycogen rejuvenation and immune capacity of a person.


Muscle tissue restoration and reduced soreness are supported by BCAAs. Mat Fraser has it in his diet to restore his muscles and to make him work better in his workout routine.


In addition to a balanced diet, multivitamins are always helpful for filling in the holes. So he never ignores to take his Wodpaks, Fraser always keeps them close to his toothbrush.

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