Ben OGrady

Primus Fitness – PrimusFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here

Primus Fitness – PrimusFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here Class

Primus Fitness – PrimusFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here Class

Primus Fitness – PrimusFit WOD Teams of 2 Split Reps You Go I Go AMRAP 36: Buy In: 400m Team Run -36/30 Cal Bike -45 V-Ups -45 Push Press (95/65) -60 Front Rack Lunges -150 Dubz *2’ Rest, Then: AMRAP 4: -Max Syncro Burpees (2 Working, 1 Resting)

Primus Fitness – PrimusFit WOD Teams of 3 Split Reps You Go I Go AMRAP 34 Buy In: 400m Team Run -36/30 Cal Bike -45 M. Sit-ups -60 Thrusters (Rx 95/65, Rx+ 115/75) -45 Box Jumps (24/20) -60 Ring Rows (Rx+ Deep Ring Row) *2’ Rest, Then: AMRAP 4: -Max Syncro Burpees (2 Working, 1

Primus Fitness – PrimusFit METCON On a Running Clock: 0:00-5:00 800m Run 5:00-8:00 400m Run 8:00-10:00 200m Run 10:00-15:00 1000/800m Row 15:00-18:00 500/400m Row 18:00-20:00 250/200m Row 20:00-25:00 800m Run 25:00-28:00 400m Run 28:00-30:00 200m Run 30:00-35:00 1000/800m Row 35:00-38:00 500/400m Row 38:00-40:00 250/200m Row (Rx+: Vested)

Primus Fitness – PrimusFit Weightlifting METCON On a Running Clock: 0:00-5:00 800m Run 5:00-8:00 400m Run 8:00-10:00 200m Run 10:00-15:00 1000/800m Row 15:00-18:00 500/400m Row 18:00-20:00 250/200m Row 20:00-25:00 800m Run 25:00-28:00 400m Run 28:00-30:00 200m Run 30:00-35:00 1000/800m Row 35:00-38:00 500/400m Row 38:00-40:00 250/200m Row (Rx+: Vested)

Primus Fitness – PrimusFit Weightlifting WOD AMRAP 12: -20 Plate G2OH (45/25) -100m Plate Pinch Carry (25/15×2) -50ft OH Plate Walking Lunge (45/25)

Primus Fitness – Spartan Lite View Public Whiteboard Warm Up Weightlifting EMOM 10 Bear Crawl – Down and Back 1 Round Cindy 100m Run 1 Round Cindy 30 Sec Plank WOD AMRAP 12: -20 Plate G2OH (45/25) -100m Plate Pinch Carry (25/15×2) -50ft OH Plate Walking Lunge (45/25) Cash Out Abs 3 RFQ 20 Sit

Primus Fitness – PrimusFit Warm Up Weightlifting EMOM 10 Bear Crawl – Down and Back 1 Round Cindy 100m Run 1 Round Cindy 30 Sec Plank WOD AMRAP 12: -20 Plate G2OH (45/25) -100m Plate Pinch Carry (25/15×2) -50ft OH Plate Walking Lunge (45/25) Cash Out Abs 3 RFQ 20 Sit Ups 20 Leg Lifts