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Old 10-22-2010, 10:17 PM   #178
David Boyle
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Join Date: Mar 2009
Location: West Coast/AZ
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101021

Baseline/Warmup:
200 flutterkicks
20-15-10 reps:
Burpees + OH squat (broomstick)

Strength/Stamina:
16/12/10/10/6/6/3/3 reps (L/R)
70lb Kettlbell Clean&Jerk

Work Capacity:
Body-Armor..aka "Murph".
Flak & Sappis-
1mile run
100 deadhang pullups
200pushups-300squats
1mile
62:15.

Not my best Murph..but first time I've done it by the book..unpartioned that is.

Rest day tomorrow~!

Tools of the trade today....
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