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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

For total time: 3rds – Run 600m 24 Pull-ups Rest 2m 3rds – 40/30 Calorie Row 24 Push-ups “Better remain silent, better not even think, if you are not prepared to act.” – Annie Besant

4m ON/1m OFF – 5rds For total rds – Pick up where you leave off: 7 DB DL 5 DB HPCL 3 DB S2O 5 BJO (24/20) *Pick only one set of DBs “Do not dwell in the past, do not dream of the future, concentrate the mind on the present moment.” – Buddha

Every 2m – 10rds 2 BSQ Starting around 60% and build Then, Benchmark Friday! “Helen” 3rds for time: Run 400m 21 AKB Swings (53/35) 12 Pull-ups *Compare to 12/20/24 “Find something you’re passionate about and keep tremendously interested in it.” – Julia Child

EMOTM 21 Min 1 – 100m Farmer Carry (53/35+) Min 2 – Sled Push D&B Min 3 – 6 SB OTS “The only thing that overcomes hard luck is hard work.” – Harry Golden

Partners For Time & Total Calories: 60 DB Floor Press 60 Box Jumps (24/20) 60 T2B 300 Double Unders 180 Push-ups *One person accumulating max calories on the Bike, while other performs reps, switch any time, completing one movement before going to the next. “We are an impossibility in an impossible universe.” – Ray Bradbury

EMOTM 10 1 CL (Power or Full) Build by feel Then, For time: 21, 15, 9 FSQ (155/105) Lateral B.O.B. “The greatest pleasure of life is love.” – Euripides

*Check SugarWOD for all Murph Challenge details for the week! AMRAP 25 Run 1,000m 6 Ring Muscle-ups 6 Wall Walks 18 Alt DB SN (50/35) “The glow of one warm thought is to me worth more than money.” – Thomas Jefferson