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Kara debriefs her experience of a 100+ mile ultra trail running race, from fueling to the high's and low's of the 33 hour event.

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Coach Day Munoz & Ben Wise talk about how to optimally progressing running volume and frequency related to your goals and fitness level.

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Learn about the top 3 machines I use when programming for my CrossFit Athletes.

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"Xerxes"
AMRAP 6 Min
-2...4...6... Deadlift 315/205lb
-1...2...3... Inversion Complex
*one complex: wall walk + wf hspu

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Day and Ben discuss the best methods for build aerobic capacity and endurance for athletes.

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The guys jump on the show to debrief the 2025 MetCon Rush events, elite athlete performances, and 10 years on the competition.

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"Equalizer"
For Time (30:00 Cap)
1:30 Sandbag Bear Hug Hold 150/100lb
...
3 Rounds
-75 Double Under
-15 Toes-to-Bar
-10 Front Squats 155/105lb
...
3 Rounds
-75 Double Under
-15 Toes-to-Bar
-10 Shoulder-to-Overhead 155/105lb
...
300' Sandbag Bear Hug Carry 150/100lb

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