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4 sets: 12 Floor or Bench Press (Barbell, DB or KB) 12R/12L DB Bent Over Row Then, 3m ON/1m OFF – 4rds 12 Push-ups 8 T2B 2 Muscle-ups “Friends are the siblings God never gave us.” – Mencius

3 WEEKS UNTIL MURPH! Pre-order your tank or tee now. Sign up at the desk. And check SugarWOD for Murph Accessory work! OHSQ – 4×3 3s lower/3s pause/3s up Then, 2rds for time: Run 200m 15 BSQ (135/95) Run 200m 12 FSQ (same bar) Run 200m 9 OHSQ (same bar) “Your own mind is a

Benchmark Friday-ish “Half Murph w/Miles” For time: Run 1 Mile 50 Pull-ups 100 Push-ups 150 ASQs Run 1 Mile *Partition movements as needed “Forgiveness is a funny thing. It warms the heart and cools the sting.” – William Arthur Ward

Every 5m – 4rds: 25 RKB Swings (53/35) 50 Double Unders 30 KB Lunges (same KB) Sled Push D&B 2x “People change and forget to tell each other.” – Lillian Hellman

FSQ – 1×7, 1×5, 2×3 *All reps with 3sec lower Then, For time: 21, 15, 9 Thruster (95/65) T2B “You can’t wait for inspiration. You have to go after it with a club.” – Jack London

Partners! 10m Max Calories – switch every 7/5 Calories *Pick only one machine Rest 1m 8m Max Runs – switch every time *Bush Run! Rest 1m 6m Max Burpee Pull-ups – switch any time “There is always one moment in childhood when the door opens and lets the future in.” – Graham Greene

4 MORE WEEKS UNTIL MURPH! How many of you have still been working on those skills?! It’s not too late to jump on board and complete some extra work to prepare for Murph. See SugarWOD for details. With one continuous clock: 0-8m – Find mod-heavy SQCL for the day 8-10m – Rest 10-18m – 15,

Every 2m – 10rds 2 FSQ Start at 60% and build by feel Then, Benchmark Friday! “Grace” For time: 30 CL/J (135/95) “What is a soul? It’s like electricity – we don’t really know what it is, but it’s a force that can light a room.” – Ray Charles

EMOTM 24 Min 1 – 15 Burpees Min 2 – 20 MB Sit-ups (20/14) Min 3 – Max Shuttle Runs Min 4 – Rest *Score = Max Shuttle Runs “Either I will find a way, or I will make one.” – Philip Sidney

For time: 60 Wall Balls (20/16) Into – 4rds of 50 Double Unders 12 PSN (95/65) “Try to be like the turtle – at ease in your own shell.” – Bill Copeland