| SCHEDULE |
| COACHES |
DAILY WOD |
| SCHEDULE |
| COACHES |
| DAILY WOD |
DAILY WOD
 | Tue, May 16 2023 |  |
 | 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) |
5-16-2023 METCON(Rounds) 8 ROUNDS OF 3:00 AMRAP OF: - 300m Run - AMRAP Cindy Rounds * 1 Cindy Round is: --- 5 pull-ups --- 10 push-ups --- 15 air squats ** 1:00 rest after each round ** Only full rounds are counted SCORE: Number of Cindy Rounds completed GOAL: 8 rounds NOTES: With the remaining time of the 3:00 left after your run, complete as many rounds of Cindy as possible. At a moderate intensity the runs should take no more than 1:45, leaving you about 1:00 to get through some Cindy rounds. Focus on good running mechanics like shoulders pulled back/down, arms by your side, and a smooth breathing pattern. Give yourself a short rest before jumping on the pull-up bar, aiming to complete those unbroken! After that, just keep moving at a steady pace through the rest of the pushups and air squats, not taking too many breaks in those movements. You get 1:00 to rest afterwards, so lets make those rounds count!
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