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WOD Blog
 | Mon, May 28 2018 |  |
 | Tue, Oct 30, 2018 at 7:00pm ZOMBIE WOD LAST HUMANS LEFT ALIVE! |
| Mon, May 27, 2019 at 8:30am MEMORIAL DAY 'MURPH' & FREE FOOD! |
| Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
 | Happy Birthday: Clairah |
| MEMORIAL DAY MURPH | WARM UP 5/30/-5/28/18 |
MEMORIAL DAY MURPH(Time, Rx+, Rx2, Rx3) ''MURPH'' Run 1 mile 100-Pull Ups 200-Push ups 300-Air Squats Run 1 mile If you have a 20#/14# vest wear it. Partition the pull ups, push ups and squats as desired GOAL: Finish under 45 mins, CAP at 70 minutes. TIP: If you have not been training consistently make sure to PARTITION movements and SCALE reps down. Work with your coach if you are unsure of scaling options. Rx+: 20#/14# Vest, partition as desired Rx: As written, no vest, partition as desired Rx2: Partition as desired and perform: 1 mile Run 50 Jumping Pull Ups 100 Incline Push Ups 150 Air Squats 1 mile Run Rx3: Perform 800 m Runs, Rx2 rep scheme for bodyweight movements, partition as desired MODWOD 1: Perform either 1200 m Runs, or 3200 m Bike Erg. Partition reps as desired and perform: 50 Bent Over Rows 75 Incline Push Ups 100 Air Squats to Box MODWOD 2: Perform 800 m Runs or 2000 m Bike Erg, Partition reps as desired 40 Bent Over Rows 60 Incline Push Ups 80 Air Squats to Box Planned: Mon,May25,2026 Mon,May26,2025 Mon,May27,2024 Mon,May29,2023 Mon,May25,2020 Mon,May27,2019 Mon,May28,2018 Mon,May29,2017 Mon,May30,2016
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