| SCHEDULE |
| COACHES |
DAILY WOD |
| SCHEDULE |
| COACHES |
| DAILY WOD |
DAILY WOD
 | Wed, May 17 2023 |  |
 | Mon, May 29, 2023 at 9:00am MEMORIAL DAY MURPH |
| Mon, May 26, 2025 at 8:00am MURPH |
 | Happy Birthday: Scott P |
 | Gymversary: Aidan(4) |
| Most Recent Benchmark: GRACE on Jan 13, 2026 (4 days ago) |
5-17-2023 METCON(Rounds, Rx2, Rx3) 15 MIN AMRAP OF: - 20 SA DB OH Walking Lunge - 10 Box Jumps - 20 SA DB Push Press - 10 Box Jumps Rx: 50/35, 30/24 Rx2: 40/25, 24/20 Rx3: 30/15, 20/16 SCORE: Total number of rounds + reps completed GOAL: At least 5 rounds NOTES: This one is 15 minutes straight through with no programmed rest. The goal is to move consistently and to push the pace for the last few minutes! On the lunges, stabilize the weights overhead so you can focus on powering through each rep with your legs. Keep the load shifted slightly on the forward leg and stand up all the way to fully extend the hip before you alternate sides. This can take 45-60 seconds. Keep yourself moving during the box jumps. Make sure to stand all the way up at the top before stepping down. As soon as your feet touch the floor, get ready to jump back up to the top. If 10 reps takes longer than 45 seconds, customize the box height to move a bit faster. Fly through those push press! If needed, take a quick break 2-3 reps before you feel like you might fail a rep. Bend over, shake your arms out, and get right back to it. If you're still developing your pushing stamina, try performing sets of 5 with a few seconds of rest. Customize here as necessary to be done in 1 minute or less.
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