W.O.D.

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

“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

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

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.”

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

7m AMRAPs – 2m rest between: 1 – Teams! – Sled Push + 7 Push-ups 2 – Partners – Relay: 6 Alt DB SN (50/35)

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

Benchmark Friday! “The Chief” 5rds – 3m ON/1m OFF 3 PCL (135/95) 6 Push-ups 9 ASQs *Pick up where you leave off – score total

AMRAP 25 300m Farmer Carry (53/35) 300m Run 15 BBJO (24/20) 200m Farmer Carry 200m Run 10 BBJO 100m Farmer Carry 100m Run 5 BBJO

BSQ 10×3 @70%+ Then, 5rds for time: 7 DL (225/155) 40 Double Unders “Inside every cynical person, there is a disappointed idealist.” – George Carlin