| SCHEDULE |
| COACHES |
DAILY WOD |
| SCHEDULE |
| COACHES |
| DAILY WOD |
DAILY WOD
 | Wed, Apr 26 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 (6 days ago) |
04-26-2023 METCON(Time, Rx2, Rx3) 2 ROUNDS FOR TIME: - 500m run OR 600m row OR 35/25 cal bike - 10 barbell snatches * 2 MIN REST - 400m run OR 500m row OR 28/20 cal bike - 8 barbell snatches * 2 MIN REST - 300m run OR 400m row OR 21/15 cal bike - 6 barbell snatches * 2 MIN REST - 200m run or 250m row OR 15/10 cal bike - 4 barbell snatches Rx: 115/80 Rx2: 95/65 Rx3: 75/50 SCORE: Total time to complete entire workout GOAL: Complete in less than 30 minutes 🥴 NOTES: This workout is LONG... BUT! There is a lot of rest built in. With that being said, the purpose is to push the speed on the runs, specifically. For the 500m, hit a nice stride where you are pacing for a moderate intensity of something that is uncomfortable, but you could maintain steadily and although you could talk, you really don't want to. For each of the consecutive runs afterwards, you are aiming to increase your pace each time, until the 200m run, which is almost a sprint speed. For the barbell the goal is to go unbroken, but if you are fatigued from the run, aim for 2 sets and no more, with a quick break between. The weight should not be so heavy that you have to do more than 2 sets. Hang on... Have fun!!!
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