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Hello Everyone!


Murph 2023 is officially in the books! We had a long grueling cycle building up to it, but regardless if it was your first Full Murph, or you did Partner-Murph, or wore the weighted vest, you guys all crushed it!


As for what's next, I've noticed that many of your 2023 goals written on the whiteboard include some type of Snatch PR, so we're going to enter into a 9-week cycle with two focuses: Snatch & Handstands! We're also going to bring back Benchmark Mondays each month, starting tomorrow!


Week Overview

Mon/Tue: Snatch / Squat + Metcon

Wed/ Thu: Clean / Jerk / Handstands + Metcon

Fri: Snatch Accessory + Metcon

Sat: IWT

Sun: Bodybuilding + Aerobic Metcon



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13/04/24 - Sat

BASE "Partner IWT Every 6min x3 10 Power Snatch (70/50) 400m Run *Partner B goes at 3min - Rest 5min - Every 6min x3 10 OHS 100 DUs *Partner B goes at 3min"

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