Complete as many rounds as you can in thirty minutes of:
Five pull-ups
Five ring dips
15 Sit-ups

Post rounds completed to comments. 

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  1. I got a letter from Austin last night and in it he wrote a note he asked me to post here. These words are directly from him… I’ll be happy to pass along any comments you would like to make 🙂
    “Hey everyone, I just wanted to say hi and that I miss everyone and being at the gym all the time. Basic is freaking easy and I am ready to move on to OCS and start really training. The PT here is literally like our warmups at the gym and I have gained about 4 lbs cause they feed us more than they work us. But I am learning lots of cool stuff and have gotten to shoot a lot of cool weapons. I am officially a sharpshooter and shot 31/40 on M-16 qualification day and was really excited about that. I left the gym with a PFT score in the 280s and will be happy to get a 260 on my final PFT because of the lack of exercise. I have shown people the kip and butterfly and they think I am crazy but it makes me happy doing even basic CF stuff. Graduation day is April 2nd so I have less than 3.5 weeks left and by the time you read this it will probably be less than 3 and I will be doing Convoy Live Fire getting ready for my final FTX3 (5 days and 4 nights out in the field w/ full gear and rucks conducting drills). We finish with a 6 or 7 mile ruck march w/ about 80 lbs of gear and official “basic training” will be over. After that it is combatives and Pugil sticks and relaxing 🙂 Hope everyone is hitting huge PR’s and I’m looking forward to visiting in a few months. I need to get back into shape! Thanks for the cards and for any thoughts and prayers you are giving me.
    -SPC McLean
    PS – Brad: Up yours. G-Dog: Go Army beat Navy. Big Ed: I did tests on your blood and you have the clap.”

  2. Nice to hear from Austin. It will be nice to see him soon.
    Nadler, I will miss seeing you at the gym. See you soon. Keep posting your times and scores so we can keep u with you.
    Did you get your red band?
    I talked through most of my work out. Brad told us to shut up but it did not work. I did pull ups instead of kb swings and worked hard on ring dips but I should have gotten 18 rounds not 9!! Just a lazy day. Plan to run tonight though.
    See you tomorrow.

  3. Where did Nadler go?

  4. She is working out from her home gym for a couple months.

  5. Still CrossFitting of course!!

  6. Austin, actually it was syphilis, but it’s ok because it cleared up last week. But next time I’m on Ponce I will be sure to carry some protection.
    6-7 mile march? Easy day. Hopefully OCS will be more of a challenge for you. I wish I could have seen their faces when you were demonstrating the kip and butterfly kip.
    Anyway, take care of yourself.
    Semper Fi, Ed.

  7. Great job to the 12:30 crew!
    Martine smoked me on the SUs for the entire 30 minutes.

  8. Just a shout out to Brad for all your encouragement this morning and pushing me to do 20 rounds, you know how hard those sit ups are for me, but I soldiered on, not pausing, since you would yell at me when i did, and for this I am . . . . . grateful? and by grateful, i mean exhausted/sore/happy that tomorrow is a rest day for me.

  9. Enjoyed meeting Martine today..what an athlete… she got 20 rounds and I got 18rx..tough one, my hands hurt!!! Xena..you are a beast.. Pebbles, you should have definitely did 18 rounds, I did pull-ups too..my ring dips really slowed me up..Big Ed is so talented…33rx rounds, outstanding!!!Tom did great too.. Austin,you are missed!! I am going to South Beach for the weekend so I will see everyone next week..Train hard!!

  10. Ed- You win hands down for 33 rnds. U r crazy.
    Hagler- Thanks! It was nice to meet you too. You rocked it pushing through those ring dips rx. I struggled with mine even on the bands.

  11. Great job to everyone at the 545 workout. I am glad tomorrow is an off day. My body especially my hands need time to regenerate some skin.