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May 2013

2013-05-29

WOD 3rds for time: HSPU Double unders Kb Swings Sit ups Rest 1 minute *Max reps in one minute at each station. Score is total combined reps. Total: 291

2013-05-27

Memorial Day Murph 1 Mile Run 100 pullups 200 pushups 300 squats 1 Mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on …

2013-05-24

STRENGTH Bench 5 @ 40% 5 @ 50% 3 @ 60% 3 @ 65% 3 @ 75% 3 @ 85% WOD 10 min AMRAP 2 Bar Muscle Ups (3 chest to bar p/u for each BMU for scale) 10 Toes through rings 30 Air Squats Total: 4 rds + 6 …

2013-05-22

WOD 800m Run 2 Rope Climbs 10 HSPU 20 Toes to Bar 30 Pull Ups 40 Air Squats 50 Abmat Sit-ups 60 Double Unders 800m Run **30 Minute Time Cap Time: 25:33 I did 10 rope floor to stand pulls