The MMC – Run 8:00

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Saturday Morning Beatdown

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The Breakfast Club
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0:00 – 5:00
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Annie
50-40-30-20-10
Double Under
Sit-Up
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5:00 -10:00

Jackie’s half sister
500m Row
25 Thruster 45/35
15 Pull Ups
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For Time:
[Starting at finish time of “Jackie” or 10:00]
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2 Rounds of Kelly
400m Run
30 Box Jumps  24/20
30 Wall Balls  20/14
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Break on Wall Balls adds another round of “Kelly”
Score is time or 20 min Cap + uncompleted reps

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The MMC – Run 7:00

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Regional Team Event 7 (2014)
In teams of 2:
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500m
125 Double Unders
50 Deadlifts 275/185
50 T2B
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Row and Dubs at same time then flip flop
DL 1w/1r – rest holding the DL bar
T2B 1w/1r – rest hanging from PU bar
Must alternate every 5 DL/T2B

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L2   Singles x2,  225/155,  Knee ups
L3   Singles,  155/105,  Wt sit ups

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The MMC – Run 6:00

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Run Daddy!
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5 Rounds
AMRAP-3
200m w/ Med Ball
Max Wall Balls  20/14
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Rest 1 minute between Rounds

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L2   200m no Med Ball,  Scale Wall Ball

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Nate
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2 Muscle ups
4 HSPU
8 KBS 70/53

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L2   Bar MU / 4 C2B,  Abmat HSPU,  53/35
L3   4 PU / 4 PU Progressions,  :10 HS Hold + 4 Seated KB Presses,  35/20

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Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

The MMC – Run 4:00

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Yardwork
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With a 10:00 clock
Row 2000/1600m
With remaining time:
Max Push ups
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Rest 2:00 then
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With a 10:00 clock
Bike 120/80 Cals
With remaining time
Max T2B

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L2   Modified Push ups,  Knee ups / Reverse Sit ups

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The MMC – Run 3:00

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Climb to a heavy complex
Then 5 x 1 Across
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1 Squat Clean
2 Front Squats

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Awful Annie (modified)
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50-40-30-20-10
Double Unders
Wt Sit ups  35/20
5-4-3-2-1
Clean  225/155

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L2   Pw Clean & 3 Front Squats,  Singles x2,  Scale Wt

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The MMC – Run 2:00

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Fortified
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3 Rounds
Row 1k
200 Farmers Carry (2) DB 50/35
50 Step ups (1) DB   24/20
25 GHDs 

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L2   Scale Farmer’s Carry & Step ups,  Wt Sit ups

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The MMC – Run 1:00 

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Saturday Morning Beatdown

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Kelly
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5 Rounds
400m
30 Box Jumps  24/20
30 Wall Balls  20/14

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L2   14/10
L3   200m,  10/6,  Step ups

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Partnered Mr Joshua
In Teams of 2:
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5 Rounds
400m
30 GHD Sit ups
15 Deadlifts 250/170
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Partition reps as needed / run together

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L2   DBall Sit ups  50/30,  Scale Deadlift Wt

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SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.

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The May Monthly Challenge
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Run!
The amount of time you will run will coincide with the day of the month.
May 1st – Run 1:00 minute, May 2nd – Run 2:00 minutes, May 10th – Run 10:00 minutes etc ..
Running in class does NOT count. Time must be continuous and not broken up throughout the day.
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3 Ways to Participate
RX – as written
RX+ – double the time  (May 1st – Run 2:00 minutes)
L2 – half the time (May 6th – Run 3:00 minutes)
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