| SCHEDULE |
| COACHES |
DAILY WOD |
| SCHEDULE |
| COACHES |
| DAILY WOD |
DAILY WOD
 | Tue, Feb 28 2023 |  |
 | 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 (9 days ago) |
| 2-28-2023 METCON | 2-28-2023 WARMUP |
2-28-2023 METCON(Time, Rx2, Rx3) 2 ROUNDS OF: - 15 Dumbbell Hang Squat Clean - 400 Meter Run - Rest 1 Minute - 30 Dumbbell Squat - 400 Meter Run ** Rest 3 Minutes Between Rounds Rx: 50/35 Rx2: 40/25 Rx3: 30/15 SCORE: Total time GOAL: <25 Minutes NOTES: You will complete 15 Hang Squat Cleans, run 400 Meters, and rest 1 minute. Then 30 Dumbbell Squats, and another 400 Meter Run. That's one round. You will then rest 3 minutes before completing one more round of that exact sequence. We encourage you to challenge yourself with heavier weights today. For the Hang Squat Cleans, choose a weight that when fresh you could confidently complete 8 reps unbroken, which might turn into sets of 5 reps during Round 2. The Hang Position requires a fast and powerful hip to get the weights moving upwards as you quickly transition under to receive them at the bottom of your squat. To complete each rep, stand all the way up before lowering the weights back down to the hang position to set up the next one. Aim to be done with those in 1-2 minutes. During the Dumbbell Squats, balance the weights on your shoulder so that loading is even and focus on your legs to power through at least 10 reps at a time. If you need a quick shake out, safely place them down for a few seconds of deep breathing before getting back to it. You should be done with those 30 reps in 1:15-2:00. Let the first 400 Meter run set the pace for each run to follow. Customize an appropriate distance to stay within 2:00-2:30.
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