| SCHEDULE |
| COACHES |
DAILY WOD |
| SCHEDULE |
| COACHES |
| DAILY WOD |
DAILY WOD
 | Wed, May 10 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) |
5-10-2023 METCON(Rounds, Rx2, Rx3) 5 SETS OF 3:00 AMRAP OF: - 5 barbell power clean and jerks - 7 barbell front squats - 15 double unders OR lat. line hops * 1:00 rest after each 3:00 AMRAP Rx: 95/65, DUs/LLH Rx2:75/50, DU practice/LLH Rx3: 55/35, Single Unders/Plate Hops SCORE: Total number of rounds completed GOAL: More than 15 rounds NOTES: For the clean and jerk, use a weight you can do unbroken. Use your hips to help clean the bar to your shoulders and finish with a strong jump, punch, and land to complete each rep. Find a stable back rack position for unbroken sets of squats. Focus on using your legs to drive powerfully out of the bottom of each rep. Keep your torso upright, grip relaxed, and stand up tall at the top. Go fast on double unders/hop overs by keeping your jumps light and springy. We're looking at :45 to 1:15 per round to hit today's goal, so customize weights to accomplish this.
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