| SCHEDULE |
| COACHES |
DAILY WOD |
| SCHEDULE |
| COACHES |
| DAILY WOD |
DAILY WOD
 | Tue, Mar 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 (5 days ago) |
03-28-2023 METCON(Time, Rx+, Rx2, Rx3) 30-20-10 REPS FOR TIME OF: - Pull-ups - Box Jumps - Alternating Barbell Front Rack Lunges Rx+: BMU (10-7-4), 30”/24”, 115/75 Rx: Pull-ups, 24”/20”, 95/65 Rx2: Jumping pull-ups, 20”/16”, 75/50 Rx3: Ring rows, 16”/12”, 55/35 SCORE: Total time GOAL: <18:00 NOTES: Today is a day where we don’t want to pick something that is super difficult for the rig. Pick something you know you can chip away big sets of without coming down from that bar so we aren’t spending a ton of time resting to get back up and continue our sets. The box jumps should be smooth and steady. Find a pace that you can almost count a rhythmic cadence to as you jump up, land, step back down, reset, and jump again. The lunges are gonna be tough today. Choose a weight that again challenges you, but that you can knock out at least half the reps before resting that barbell.
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