![]() | Tue, Aug 23 2022 | ![]() |
![]() | Sat, May 13, 2023 at 9:00am CRAIG MEMORIAL WOD |
![]() | Mon, May 29, 2023 at 9:00am MEMORIAL DAY MURPH |
![]() | Mon, May 26, 2025 at 8:00am MURPH |
| Most Recent Benchmark: GRACE on Jan 13, 2026 (8 days ago) |
| 8-23-2022 WARMUP | 8-23-2022 METCON |
8-23-2022 WARMUP(No Results Tracked) EMOM x 8 MINUTES MIN 1 - 10 Step-Ups + Max Groiners MIN 2 - 10 Empty Barbell Deadlifts + Max Cat/ Cow MIN 3 - 10 Scap Push-Up + Max Calf Raise MIN 4 - 10 Glute Bridge-Ups + Max Hold EMOM x 12 MINUTES MIN 1 - 3 Deadlifts* MIN 2 - 4-6 Box Jumps or Step-Ups MIN 3 - :50 EZ Cardio Choice *Start Moderate and end at or slightly past workout weight. |