| SCHEDULE |
| COACHES |
DAILY WOD |
| SCHEDULE |
| COACHES |
| DAILY WOD |
DAILY WOD
 | Wed, Apr 19 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) |
04-19-2023 METCON(Rounds, Rx2) 24 MINUTE AMRAP OF: MIN 1 & 2: - 5 pull-ups - 10 pushups - 15 air squats to target (med ball) MIN 3: 100m sprint OR 9/7 cal row OR 8/6 cal bike MIN 4: REST Rx: As written Rx2: Any modifications SCORE: Number of rounds completed in minutes 1 & 2. GOAL: At least 15 rounds NOTES: Choose a pull-up modification that allows you to do them unbroken. Banded would likely be best option here for today, or a challenging version of jumping pull-ups For the pushups you should be able to complete at least 1/2 the rounds unbroken. Then completing in 2 sets should be doable after that. When modifying these, don’t immediately go to the knees. Grab a box and do pushups in that plank position still but at more of a vertical angle to help with making them easier. On the squats, just like fitness in general, a steady and consistent pace wins. You should never have to rest on these or break them up. And make sure you’re hitting that target, whether it’s a med ball or something a little higher for those who struggle with the squats.
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