| SCHEDULE |
| COACHES |
DAILY WOD |
| SCHEDULE |
| COACHES |
| DAILY WOD |
DAILY WOD
 | Fri, May 12 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 (4 days ago) |
5-12-2023 METCON(Time, Rx+, Rx2, Rx3) 4 ROUNDS FOR TIME OF: - 25 DBL DB Deadlift - 15 Toes To Bar OR GHD Sit-Ups * 2:00 Rest Between Rounds Rx+: 50/40 Rx: 40/30, T2B/GHD Rx2: 30/20, T2Hips/20 V-Ups Rx3: 20/15, Knee Raises/DB Sit-Ups SCORE: Slowest round GOAL: Less than 2:30 NOTES: Note there is a 2 minute break between each round. Make note of your rounds. Choose a weight you can complete the deadlifts in 2 sets or less. With your feet directly under your hips, keep the dumbbells by the side of your body as you inhale deeply to engage your core. Stand all the way up and move in the exact opposite order when returning back down to the floor. Break up the toes to bar to avoid failing any reps. Focus on efficiency as you engage a large back swing by reaching your heels behind you and pulling your head in front of your arms. Then pull down with your arms, leaning back and closing your hip to reach your toes to the bar. Sets of 5 can take 10-20 seconds at a time. If you find yourself going over 1 minute, consider customizing the reps to accomodate the time.
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