| SCHEDULE |
| COACHES |
DAILY WOD |
| SCHEDULE |
| COACHES |
| DAILY WOD |
DAILY WOD
 | Mon, Apr 17 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 |
 | Happy Birthday: Connie |
| Most Recent Benchmark: GRACE on Jan 13, 2026 (5 days ago) |
| 4-17-2020 CARDIOCON | 4-17-2023 STRCON |
4-17-2020 CARDIOCON(Check In) ACCOMPLISH THE FOLLOWING: - 800m run OR 1000m row OR 50/40 cal airbike REST 1:00 - 200m run OR 250m row OR 15/11 cal airbike REST 2:00 - 600m run OR 750m row OR 40/30 cal airbike REST 1:00 - 200m run OR 250m row OR 15/11 cal airbike REST 2:00 - 400m run OR 500m row OR 30/20 cal airbike REST 1:00 - 200m run OR 250m row OR 15/11 cal airbike SCORE: Do hard things. You can accomplish this. NOTES: Do whichever option given that you are planning on doing whenever we do Murph at the end of May. On all of the longer distances today, your pace is NOT a sprint. It should be a moderate pace that is not super comfortable, but where you are NOT stopping at any point. On the 200m, that's where you push the pedal down and get after the SPEED. GET. IT. You get rest afterwards. Here come the cardio days. You're welcome.
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