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Friday, May 19th, 2023 WOD

2023 "Murph" Workout

Next Saturday the 27th we will be running our annual "Murph" test beginning at 9:30 am. This will be our only class of the day and will last till around noontime. If you show for 9:30 am you will be led through a warm-up with our coach and then we'll run heats for the workout. Feel free to bring your friends or family to complete this workout with our KSCFam and they can participate without paying any drop-in fee.

We can't wait for this annual endurance test to start off the Summertime.

KSCF Notes



0:00 – 10:001 Mile Run, Max Clean and Jerks (135/95)

10:00 – 13:00 – Rest

13:00 – 20:00800m Run, Max Power Snatch (115/80)

20:00 – 23:00 – Rest

23:00 – 27:00400m Run, Max Thrusters (95/65)

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