| SCHEDULE |
| COACHES |
DAILY WOD |
| SCHEDULE |
| COACHES |
| DAILY WOD |
DAILY WOD
 | Tue, Jul 11 2023 |  |
 | Mon, May 26, 2025 at 8:00am MURPH |
| Most Recent Benchmark: GRACE on Jan 13, 2026 (3 days ago) |
7-11-2023 METCON(Time, Rx2, Rx3) COMPLETE FOR TIME: - 50 Alternating Dumbbell Step Up Over - 400 Meter Run - Rest 2 Minutes - 50 Alternating Dumbbell Plank Rows - 400 Meter Run - Rest 2 Minutes - 50 Alternating Dumbbell Step Up Over - 400 Meter Run Rx: 50/35 Rx2: 40/25 Rx3: 30/15 SCORE: Total time to complete GOAL: < 20 minutes NOTES: For each set of the dumbbell step up overs, you need to choose a height for the box/step and weights that you are certain you can move through quickly and for sets of 20-30 reps at a time. You should be wrapping up 50 reps in 2-3 minutes, which is booking it. For the plank rows, you should be able to do 7-10 reps at a time of whatever weight you choose. If you're doing fewer than 10, you might be able to still hit the goal but you need to keep your breaks super short. For each 400m run, it should be a HARD effort. Doesn't necessarily need to be an all-out sprint, but you should be pushing the pace from start to finish. If you need to, reduce the distance of the run to something you can finish in 2 minutes or less.
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