Workouts for the week of 6.26.2022

Monday 6.27.2022 @5:30 pm

Bike Sled Run EMOM

Forty Minute Running Clock:


Max Cals Echo bike

7:00 – 10:00 Rest

10:00 – 17:00

Push sled 50 feet, then pull sled back 50 feet. Use straps to pull back.

M=2×45; F=1×45, 1×25

17:00 – 20:00 Rest

20:00 – 40:00

Run 100m every minute for twenty minutes.

There are no prescribed paces on the runs. Just get them done within the time cap. If you need additional rest, then rest for one of the minute intervals.

Doing echo bike is without a doubt one of the best ways to improve your muscular endurance in a short amount of time as your body is constantly battling against resistance and develops anaerobic capacity (releasing energy within a small amount of time and the oxygen demand is surpasses the oxygen supply.)

The run intervals will be considered a speed endurance workout. The bike is intended to be anaerobic conditioning.

You will score total calories on the Echo Bike and total Feet Push/Pull.

There will be no scoring on the run intervals.

Thursday 6.30.22 @5:30 pm

"Four" Gone Conclusion

3 Sets:

3x400m Fast (Mile PR pace), :60 second walk.

Rest 2:00 B/T sets

You will score the workout for total time.

This will be considered a lactate threshold workout. Longer intervals at higher thresholds and less rest b/t sets.


Workouts for the week of 6.20.2022

Core Values

We have core values within our Endurance classes and we would like to thank our athletes for attending our classes and striving to get better everyday.

First and foremost, Keep Moving. No matter the workout or interval your running. Keep Moving forward.

Second, Never Quit. We are faced with trials and tribulation, but keep going. Don’t Quit.

Third, Never Give Up. Through thick and thin, don’t give up. Give the honest effort.

Lastly, Press On. Forget what is behind you, move forward and press on.

Thanks for the continued support of our program and classes.

Workouts for the Week of 6.19.2022

Monday, 6.20.2022 @5:30 pm

back squats 

We are going to start incorporating some strength endurance to help develop leg strength prior to our running workouts.

2×5 Work up with barbell and light weight.

2×3 Work up to 50% to 60% of your one rep max.

2×1 Work up to 70% to 80% of your one rep max.

If you don’t have a one rep max this will be a good opportunity to establish a baseline one rep max.

The Three Bears 

10 Sets:
150m run (Fast Pace)
150m Walk.

This will be a speed endurance type workout with fast paces equaling your MILE PR pace with your running intervals. Focus on recovery walks within 1.5 times your fast paces.

Example: :30 second interval; 1:15 Walking Interval.

This is similar to Goldilocks workout with sustained efforts on your recovery walks.

Score will be overall time and the rest times will be your recovery walks.

This will be a quick workout and focus on your recovery walk pacing. Each 150/150 interval should take approximately 1:45 to 2:30 per round.

Thursday 6.23.22 @5:30 pm

sticking point

5 Sets:
Each Interval will conducted on a 800 meter course. Run to the 800 meter turnaround (200/200) and then back to start line (400).

200m run as fast as possible or you can maintain.
200m Recovery Jog
400m as fast as possible or you can maintain.
100m Walk (This is included within your prescribed rest time)
Rest 3:00 between sets.

This will be a V02 Max workout with shorter intense intervals and more rest time.

This will be scored with five individual times for each round. Focus on maintaining consistent times. Focus on each fast interval time and maintain a :03-:05 second +/- for each 200/400m fast interval.

You will score your time at the end of the 400m interval. The 100m walk will be part of your three minute recovery time.


Hot and Humid!

With weather starting to heat up this week, be sure to hydrate and recognize the symptoms of heat exhaustion. Be sure to let a coach know if your feeling extra hot or flush.

Workouts for the Week of 6.12.22

Monday 6.13.2022 @5:30 pm


4 Rounds:

100m run

5 D.Ball Squats #70/30 (Perform squats on shoulder or in bearhugger position)

6/4 Cals Echo Bike

Rest 2:00

3 Rounds:

200m Run

5 D. Ball Squats #70/30

8/6 Cals Bike

Rest 2:00

2 Rounds:

300m Run

5 D. Ball Squats #70/30

12/10 Cals Bike

Rest 2:00

One Round:

400m Run

5 D. Ball Squats #70/30

24/20 Cals Bike.

You will complete this workout for total time. This will be considered a aerobic and strength style workout.

Thursday 6.16.2022@5:30 pm



Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters

This workout will be for total time.

 Rounds For Time
24 Air Squats
24 Push-Ups
24 Walking Lunges
400 meter Run

Background: U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82d Airborne Division, based in Fort Bragg, NC, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device.

He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

The 6 rounds represent the month (June) and 24 repetitions represent the day Eddie died.

The “Loredo” Hero WOD was designed by Michelle Benedict of CrossFit Fort Bragg and became an official CrossFit Hero WOD when it was posted on the CrossFit Main Site as the workout of the day for Monday, December 31, 2012 (“121231”).


Running Struggles?

Do you often feel like you have two left feet? We can help out and avoid those fears and hang ups about running. We aim to present and conduct challenging warm ups and running workouts every week, but we also adapt to each runners capabilities and capacity with scaling options for each workout we program. We would love to see your out there with us.

Is this how your runs turn out? Two left feet.

Workouts for the Week of 6.5.2022

Monday 6.6.2022 @5:30 pm

It's Possible 

3 Sets:
400m Moderate Pace
:10 sec rest or 50 meter recovery walk;
200m at Faster Pace
:10 sec rest or 50 meter recovery walk;
300m at Fast Pace
:10 sec rest or 50 meter recovery walk;
100m at Fastest Pace or Sprint.
Rest 3:00

This will be a Lactate Threshold workout with a higher volume sets and limited rest in between.

Focus on your paces and work up from moderate to fast paces at the end of each set.

You will score each set for time for three (3) separate scores. Try to maintain consistent times and paces on each set across the board.

Thursday 6.9.2022 @5:30 pm

Two Stroke 

1000 m Moderate Pace,
500m up to 3 min Easy Pace;
Rest 1:00
800m Moderate Pace,
400m up to 2 min Easy Pace;
Rest 1:00
600m Moderate Pace,
300m up to :90 seconds Easy Pace;
Rest 1:00
400m Moderate Pace,
200m up to :60 seconds Easy Pace.

This workout has 2 speeds moderate and easy.

The core focus in this workout is the moderate intervals. Pick an aggressive (& sustainable) speed that you can hold for all 3000m of moderate-paced intervals.

The easy intervals should be slow enough to allow partial recovery. Focus on getting control of your breathing during the initial 30sec of each easy interval.

Start getting your mindset prepared for your next moderate interval in the final 30sec of each easy interval. 🏃‍♀️


Memorial Day “Murph”

Monday May 30, 2022

This Monday we will honoring our military and join millions of others across the world in doing the workout Murph.

Memorial Day is just around the corner (May 31st if you’ve forgotten), and whether you’re new to CrossFit or not, you’ve probably heard about Murph at some point.

In case you’re unfamiliar, “Murph” is a classic CrossFit workout known as a Hero WOD. Hero WOD’s are made by CrossFit to honor the men and women that have fallen in the line of duty. This one is specifically to honor Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan on June 28th, 2005.


1 mile Run

100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run
*With a 20 lb Vest or Body Armor

This workout itself was Michael’s favorite workout to do, which at the time referred to it as “Body Armor”, hence the 20 lb vest or body armor as part of the workout prescription. So, every year, CrossFitters synonymously around the world pay special tribute to Lieutenant Murphy by joining together and suffering through this workout.


Hero WOD’s are not uncommon in the CrossFit community. Besides the story of an amazing human being who gave his courage and ultimate sacrifice for his team and country (which we’re about to get to), it also gives us a chance to pay tribute to other Hero WOD’s such as J.T.MichaelRandy, and Nate. CrossFit still makes new Hero workouts to this day.

“These men were fathers, husbands and sons. They were brothers to their fellow SEALs. They were also CrossFitters. In their actions, these men embodied the values and spirit of true heroes, and to immortalize their courage, bravery and self-sacrifice, the CrossFit Hero workouts were created.”–Russel Berger, CrossFit

So what made Lieutenant Murphy’s story so impactful? Here’s an excerpt about what went down in Afghanistan in June 2005:

On June 28, 2005, Lt. Murphy was the officer-in-charge of a four-man SEAL element in support of Operation Red Wing tasked with finding key anti-coalition militia commander near Asadabad, Afghanistan. Shortly after inserting into the objective area, the SEALs were spotted by three goat herders who were initially detained and then released. It is believed the goat herders immediately reported the SEALs’ presence to Taliban fighters.–A fierce gun battle ensued on the steep face of the mountain between the SEALs and a much larger enemy force. Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates. Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his own life moved into the open, where he could gain a better position to transmit a call to get help for his men.–Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire.  This deliberate and heroic act deprived him of cover and made him a target for the enemy.  While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. He calmly provided his unit’s location and the size of the enemy force while requesting immediate support for his team. At one point, he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in.  Severely wounded, Lt. Murphy returned to his cover position with his men and continued the battle.–As a result of Murphy’s call, an MH-47 Chinook helicopter, with eight additional SEALs and eight Army Night Stalkers aboard, was sent in as part of the QRF to extract the four embattled SEALs. As the Chinook drew nearer to the fight, a rocket-propelled grenade hit the helicopter, causing it to crash and killing all 16 men aboard.–On the ground and nearly out of ammunition, the four SEALs, continued to fight.  By the end of a two-hour gunfight that careened through the hills and over cliffs, Murphy, Gunner’s Mate 2nd Class (SEAL) Danny Dietz and Sonar Technician 2nd Class (SEAL) Matthew Axelson had fallen. An estimated 35 Taliban were also dead.  The fourth SEAL, Hospital Corpsman 2nd Class (SEAL) Marcus Luttrell, was blasted over a ridge by a rocket-propelled grenade and knocked unconscious. Though severely wounded, the fourth SEAL and sole survivor, Luttrell, was able to evade the enemy for nearly a day; after which local nationals came to his aide, carrying him to a nearby village where they kept him for three more days. Luttrell was rescued by U.S. Forces on July 2, 2005.–By his undaunted courage, intrepid fighting spirit and inspirational devotion to his men in the face of certain death, Lt. Murphy was able to relay the position of his unit, an act that ultimately led to the rescue of Luttrell and the recovery of the remains of the three who were killed in the battle.–Lt. Murphy was buried at Calverton National Cemetery less than 20 miles from his childhood home. Lt. Murphy’s other personal awards include the Purple Heart, Combat Action Ribbon, the Joint Service Commendation Medal, the Navy and Marine Corps Commendation Medal, Afghanistan Campaign Ribbon and National Defense Service Medal.—Murph Foundation

Crazy story right? Now it’s all starting to make a little more sense on why CrossFitters make a big deal out of Memorial Day and Murph. It’s the least we can do to honor the courage and selfless sacrifice that was made that day.

Information provided by

Thursday 6.2.2022

Two Step 

1600m Easy Pace with 10/steps at a fast pace every 1 min,
Rest :90sec
1600m Easy Pace with 20/steps at a fast pace every 1 min,
Rest :90sec
1600m Easy Pace with 30/steps at a fast pace every 2min,

Focus on the steps every minute and be intentional in going at a fast pace. This will start to get challenging as you continue thru the workout. This will start to feel like a EMOM style workout with high volume meters.

This will border on a aerobic threshold workout. Steady workout with moderate intensities.


Good Luck Louis!

I first met Louis a couple of years ago and immediately loved his energy and attitude. I instantly challenged him the first day I met him to get better and stronger. We love you buddy. Good Luck in your journey.

If you don’t know Louis Chaix, he’s been a member Proximal Strength for the past two years while he’s attended school and played hockey Missouri State. When Louis was 6 years old, he developed a rare skin disorder, Toxic Epidermal Necrolysis (TEN), the most severe form of Steven Johnson Syndrome, that almost took his life. Thankfully, Louis fought, survived, and is here with us today. Now he’s raising funds and awareness to help others who are fighting the same battle he’s fought by rollerblading from LA to NY, starting June 1st!

You can track his journey on Instagram

Bonne chance!

Workouts for the Week of 5.22.22

Monday 5.23.22 @5:30 pm

"MURPH" Amrap

Forty Minute Running Clock:

Round 1: Twelve Minutes:
200m Run
10 Push Ups
Rest 3:00

Round 2:
Twelve Minutes:
300m Run
5 Strict Pull Ups
Rest 3:00

Round 3:
Twelve Minutes:
100m Run
30 Air Squats to Med Ball.

Athletes can wear a vest to train for Murph for a Rx+ version.

You will score each twelve minute interval for reps.

Example: You complete 5 rounds in time cap. This would be 5 reps for running and 50 reps for push ups. Total 55 reps.

100m=1 rep.

Thursday 5.26.22 @5:30 pm

"Four" Get This

4 Sets:
400m Fast,
Rest :60 seconds,
150m Controlled Sprint. Run as fast as you can maintain a sprint type pace.

After 150m sprint, conduct recovery walk to 400 meter turnaround and back to start line.

Rest 5:00 minutes b/t sets.

This will fall under a V02 max level workout with shorter intervals at higher intensities and longer rest periods.

You will score for total time.

Proximal Endurance

Week of 5.15.2022

Ready for the Summer!

Warm weather is here! We are ready for the summer. Come check us out on Monday and Thursday night @5:30 pm.

We are ready for the summer!

Workouts for the week of 5.15.2022

Monday 5.16.2022 @5:30 pm

Chip Away (Proximal Endurance Benchmark Chipper)

1000 m run
90 Double Unders or Singles
800 m row
70 Air Squats
600 m Ski
50 Push Ups
40 Cals Echo Bike
30 GHDs or Sit Ups
20 Burpees
10x50m shuttle runs

This workout will be for total time.

Thursday 5.19.2022 @5:30 pm

X C 

3 Sets:
10x(100m Fast, 50m or :30 sec walk)
Rest 3:00 b/t sets.

This is a speed workout with limited rest and short intervals.

Focus on your paces each set. The goal is to stay consistent on each interval and set.

There is plenty of rest b/t sets.

You will score three separate sets for time.

Proximal Endurance

Week of 5.8.2022

Shout out to all of the strong mama’s whose efforts are often unpaid, tireless, and overlooked. at times. It’s a 365 days a year, 24/7 job.

Thanks for being awesome Mom.

Monday 5.9.2022 @5:30 pm

Old School 

Run for total time:

This will be a lactate threshold workout.

Run 1000m Fast to Moderate Pace.
Jog 200m
Run 800m Fast to Moderate Pace.
Jog 200m
500m Sprint or as fast as you can maintain.
Walk 200m
300m Sprint or as fast as you can maintain.
Walk 200m.

Focus on hitting moderate to fast paces on the 1000m and 800m runs.

There is a quick turnaround on the recovery jogs. Hit your 500m and 300m runs as fast as you can maintain. Use the walks to get full recovery.

After completion of workout, rest 4:00 minutes and perform recovery 100m shuttle runs.

Recovery Portion:

Ten Minute Clock: AMRAP

Run 100m shuttle runs.

100m=1 rep.

Thursday 5.12.22 @5:30 pm

Not Quite 

Run 1500m Easy Pace
Rest 3:00
Run 1500m Easy to Moderate Pace
Rest 3:00
Run 1500m Moderate to Fast Pace.

The goal is to have negative (-) splits every 500m ran. You will start out at easy pace and work your way up to a fast pace by the end.

This will be a aerobic capacity workout.

4500 total meters.

Each 1500m run will be considered a round. You will score each run separately for three different scores.


Workouts for the Week of 5.1.2022

It’s Gonna Be…………..

It’s Gonna Be May!

As we transition through a busy season of proms, graduations, and the end of the school year, it’s gonna be a great month to join us with warmer weather on the way.

We have some great workouts this week. Check us out on Monday/Thursday evening @5:30 pm.

Workouts for the Week of 5.1.2022

Monday 5.2.2022 @5:30 pm


Run for Total Time:

500m Fast>100m Walk>100m Fast>100m Walk.

300m Fast>100m Walk>100m Fast>100m Walk.

100m Fast>100m Walk>100m Fast>100m Walk.

Rest 3:00

200m Fast>100m Walk>200m Fast>200m Walk.

400m Fast>100m Walk>200m Fast>200m Walk.

600m Fast>100m Walk>200m Fast>200m Walk.


This workout is designed to have built in rest with your recovery walks. This is a V02 Max workout. Lower distance intervals with high intensity and more rest B/T sets or intervals.

Push the fast paces and get a good recovery walk. Don’t go to fast on the walk. Get your recovery.

There is a total of 3000m run and 1500m walk.

Scale the meters if necessary if your a beginner runner. Focus on just getting through the intervals and build up your speed as your get more comfortable with your pace and speed.

You will score for total time.

Thursday 5.5.2022 @5:30 pm

Cinco De "Murph"

Perform for total time.

400m Run

(1) Round of Cindy.

5 Pull Ups, 10 Push Ups, 15 Air Squats.

400m Run

(2) Rounds of Cindy.

400m Run

(3) Rounds of Cindy.

400m Run

(4) Rounds of Cindy.

If you want to get ready for Memorial Day Murph, then this will be a good workout to don your weight vest. Perform Cindy as prescribed in order.

Completion of this workout you will have completed 1/2 of the workout “Murph” (50 Pull Ups/100 Push Ups/150 Air Squats/1 Mile Run).

Proximal Endurance

Workouts for the Week of 4.24.2022

April Showers, bring May Flowers!

This is what I look like when I go to program every week! Maybe we will get outside sometime this year. It will be here before we know it. This week we have some great programming and look forward to seeing some of the new faces popping up in class lately.

Workouts for the Week of 4.24.22

Monday 4.25.22 @5:30 pm

Route I-60

Seven Rounds:

160m Sprint

160m Walk

The focus is on hitting your sprints with as fast as you can maintain. Use the walks for recovery since this is the only rest you will receive during the intervals. This will be considered a Speed Workout.

Focus on maintaining your speeds during the 160m sprints.

Outside Course: Run to 160 m mark and walk back to start line.

Inside Assault Runner: Run 160m then walk to 320m mark. Reset your runner quickly and repeat the same sequence x6.

This workout will be for total time.

Thursday 4.28.22 @5:30 pm

Where's Culligan?

Round 1: Run 400m Fast, 800m Easy; Rest :60; 400m Fast, 200m Easy.

rest 2:00

Round 2: Run 300m Fast, 600m Easy; Rest :60; 300m Fast, 150m Easy.

Rest 2:00

Round 3: Run 200m Fast, 400m Easy; Rest :60; 200m Fast, 100m Easy.

Rest 2:00

Round 4: 100m Sprint, 200m Easy; Rest :60; 100m Sprint, 100m Walk.


This is an extensive workout with lots of mileage. This will be a Lactate Threshold workout. The total meters is 4500.

You will score each round individually with four (4) scores for time.


Round 1: 200m Fast, 400m Easy Rest :60 200m Fast, 100m Easy.

Rest 2:00

Round 2: 150m Fast, 300m Easy Rest :60, 150m Fast, 75m Easy.

Rest 2:00

Round 3: 100m Fast, 200m Easy; Rest :60; 100m Fast, 50m Easy.

Rest 2:00

Round 4: 50m Sprint, 50m Easy; Rest :60; 50m Sprint, 50m Walk.