| SCHEDULE |
| COACHES |
DAILY WOD |
| SCHEDULE |
| COACHES |
| DAILY WOD |
DAILY WOD
 | Thu, Nov 16 2023 |  |
 | Mon, May 26, 2025 at 8:00am MURPH |
| Most Recent Benchmark: GRACE on Jan 13, 2026 (3 days ago) |
11-16-2023 METCON(Time) FOR TIME: Row 250 m – Rest 1:00 Row 500 m – Rest 2:00 Row 1,000 m – Rest 4:00 Row 500 m – Rest 2:00 Row 250 m Rx/Rx2: As written Rx3: 200, 400, 800, 400, 200 INTENDED STIMULUS - Sub 20:00. - Change of pace after yesterday's long, steady-state triplet. - Rowing intervals that build and then decline in length. - Athletes should target roughly 1k pace in the first three intervals, and then try to reduce the pace by :05 each of the remaining intervals.
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