| SCHEDULE |
| COACHES |
DAILY WOD |
| SCHEDULE |
| COACHES |
| DAILY WOD |
DAILY WOD
 | Wed, May 3 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) |
5-3-2023 METCON(Time, Rx2, Rx3) 3 ROUNDS OF: - 100m DBL DB farmers carry - 15 DBL DB burpee box step up - 50m forward sled pull * Rest 2 minutes after each round Rx: 50/35, 24/20', 135/90 (added weight) Rx2: 40/25, 20/16', 115/70 (added weight) Rx3: 30/15, 16/12', 90/45 (added weight) SCORE: Total time to complete all rounds GOAL: ~20 minutes NOTES: This workout is a grind. It is not intended to be fast and furious, but rather a workout that you have to find a constant pace that is steady and consistent and makes you work HARD the whole time. For the farmers carry, you need to choose a weight that you will not need to break up more than 1 time, but if you need to err on one side, err on the side of slightly heavier for the farmers carry, with the limiting factor being the DB burpee step ups. For the DB burpee step ups, you will hold those in the farmers carry position. As with everything else today, this should be a steady pace without have to rest more than 1-2 times. The sled!!! For this the weight shouldn't be too crazy to pull behind you while you have those straps over/around your shoulders. But, with your legs being taxed already it may be harder than you expect! Hit that 25m mark, turn the sled around and after a quick rest, get back after it!!!
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