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3rds for time: Run 200m 20 DB PP Run 200m 30 Calorie Row Run 200m 20 DB Lunge Steps (Only 1 set of DBs) “Success is never final, failure is never fatal. It’s courage that counts.” – John Wooden

EMOTM 8 1 CL + 1 FSQ *Add 1 FSQ to each set after the first Build by feel Then, 3rds for time: 10 HPCL (155/105) 20 BJO (24/20) “Wise men speak because they have something to say; Fools because they have to say something.” – Unknown

5×10 Each – DB or KB Bench Press or Floor Press Alt. with DB or KB Bent Over Row Then, EMOTM 12 Min 1 – 3-7 Muscle-ups or 5-10 Strict Pull-ups Min 2 – 25ft-50ft HS Walk or 3 Wall Walks Min 3 – 20 AKB Swings (53/35) “A rebirth out of spiritual adversity causes

8 Weeks Until MURPH! Get on board – get ready – and be prepared to crush it! We have already started to include WODs each week to help you practice movements, sets, running, & vested work. We’ll be posting accessories each week as well, some specific to Murph. Commit to each week’s WOD & accessories

EMOTM 10 1 PCL + 1 CL Build by feel Then, Benchmark Friday! “Grettel” or “Ingrid” 10rds for time: 3 CL/J or 3 SN (135/95) 3 BF Burpees “You cannot do a kindness too soon, for you never know how soon it will be too late.” – Ralph Waldo Emerson

Team AMRAP 20 Relay Style 7 Wall Balls (20/16) Sled Push Down 7/5 Calorie Ski Sled Push Back Then, Plank Hold – 5rds – 1m ON/30sec OFF “I have learned silence from the talkative, toleration from the intolerant, and kindness from the unkind; yet, strange, I am ungrateful to those teachers.” – Khalil Gibran

For total time: 3rds – 10 Dbl DB Step-ups (24/20) 30 Double Unders Rest 1m 3rds – 10 Alt SA DB Devil Press 30 Double Unders Rest 1m 3rds – 10 Dbl DB Lunges 30 Double Unders (One set of DBs only) “Kindness is the language which the deaf can hear and the blind can

Ring Muscle-up Skills Then, For time: Run 800m 40 Pull-ups 40 Push-ups Run 600m 30 Pull-ups 30 Push-ups Run 400m 20 Pull-ups 20 Push-ups “The best way to predict your future is to create it.” – Peter Drucker

For time: 20/15 Calorie Bike 20 HPCL 20 FSQ 20 S2O (95/65) 15/12 Calorie Bike 15 HPCL + 15 FSQ + 15 S2O 10/7 Calorie Bike 10 HPCL + 10 FSQ + 10 S2O 5 Calorie Bike 5 HPCL + 5 FSQ + 5 S2O “Truth is strong, and sometime or other will prevail.” –

EMOTM 8 2 PSN Build by feel Then, Benchmark Friday “Nancy” 5rds for time: Run 400m 15 OHSQ (95/65) “Most people have the will to win, few have the will to prepare to win.” – Bobby Knight