WOD Blog |
| Class Schedule |
| Benchmarks |
| WOD Blog |
| Class Schedule |
| Benchmarks |
WOD Blog
 | Mon, Apr 27 2020 |  |
 | Mon, May 25, 2020 at 7:00am MURPH heat 1 |
| Mon, May 25, 2020 at 8:00am MURPH |
| Sun, Nov 8, 2020 at 8:00am MURPH |
| Thu, Nov 26, 2020 at 8:00am Turkey Trot |
| Sat, Apr 24, 2021 at 8:00am Run for the Son 5K |
| Most Recent Benchmark: 1 MILE RUN OUTSIDE on Dec 24, 2022 (1184 days ago) |
| 042720 | W98D1 |
042720(Weight) Clusters (ea set of 8) is to be performed as follows: 3 reps, rest 15 sec, 3 reps, rest 15 sec, final 2 reps We are working to a 1RM Back Squat and Close Grip Bench at the end of this training block 4 Rounds of 8 Back Squats 8 @ 65% 8 @ 70% 8 @ 75% 8 @ 80% * Rest 2 min after each cluster 3 Rounds 8ea - 6ea - 4ea BB Bulgarian Split Squat 10ea SL Hip Lift to HS Curl MB 3 Rounds 3ea 3 Way Lunge SL Calf Raise
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