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Saturday, May 18th, 2024 WOD

Next week we run our annual Murph workout. This workout is open to all our friends and family free of charge. They'll need to sign a waiver at the front desk or you can email me and I can send a digital link.

After the workout you'll have the opportunity to get a nice Ice Bath with Rachel Lee. Check out the code below to reserve yourself a spot after the 600 reps and 2 miles of Murph we'll be doing.

KSCF Notes


Complete for Time:

20 squat cleans (95/65)

20 push presses 

20 chest to bar pull-ups 

800m run

15 squat cleans (135/95)

15 push presses 

15 chest to bar pull-ups 

800m run

10 squat cleans (185/130)

10 push presses 

10 chest to bar pull-ups 

800m run

*40 min time cap

L3: 85/55, 115/80, 155/110

L2: 75/50, 105/75, 135/95

L1: 65/45, 95/65, 115/80

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