miki

Back Squat – 5×7 By feel, build or stay Then, For time: 15, 12, 9, 6, 3 B.O.B. SQCL Thruster (95/65) “Love alone could waken love.” – Pearl S. Buck

EDT – 16rds of 15sec Intervals Stay at each station for all 16, then switch: 5 KB Swings (53/35) Sprint D & B from Stomach 5 Sit-ups 5 Ball Slams 3 SBOTS – Alt – 15sec Bear Hug Hold “Courage is fear holding on a minute longer.” – George S. Patton

5rds for total time: 15 BJO (24/20) Sled Push (45/25) 100ft Walking Lunges 1m Rest “Appearances are a glimpse of the unseen.” -Anaxagoras

Partner WOD! 10rds for total reps: 90s ON/60s OFF *In 90s – Partner 1 completes 16/11 Calorie Bike & Partner 2 completes as many PCLs as possible in the remaining time (135/95). *Both rest during the 60s OFF – then switch. 5rds per person. “You must be the change you wish to see in the

“In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan, June 28, 2005. This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on, it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more

Benchmark Friday! “DT” 5rds for time: 12 DL 9 HPCL 6 PJ (155/105) Then, Group Mobility! “The future belongs to those who believe in the beauty of their dreams.” – Eleanor Roosevelt

AMRAP 24 Run 1 Mile In the remaining time: 7 Thrusters (95/65) 7 T2B 100m Run “Rough diamonds may sometimes be mistaken for worthless pebbles.” – Thomas Browne

BSQ – 7×5 Then, For time: 21, 18, 15, 12, 9, 6, 3 BJ (24/20) KB Swings (53/35) “There is no influence like the influence of habit.” – Gilbert Parker

7m AMRAPs – 2m rest between: 1 – Teams! – Sled Push + 7 Push-ups 2 – Partners – Relay: 6 Alt DB SN (50/35) + 3 Shuttle Runs 3 – Partners – Max Calories – Pick one machine & switch every 8/6 Cals “Courage is fire, and bullying is smoke.” – Benjamin Disraeli

ONE WEEK UNTIL MURPH! Monday, Memorial Day – 8am Everyone welcome! RX, Scaled/Modified, Partitioned, with a partner, or just hang out. We will start with a group warm-up, then run 2 groups: Group 1 – Straight through group, WOD as written Group 2 – Partitioned group, breaking it up in rounds Food, friends and a