This week, we're joined by one of our favourite people, Sam Shepherd, or Shep to us. He's not even remotely casual, but you'll forgive us because he's an incredible obstacle course racer, amazing musician, and just an all round great guy. Together we talk about:

• Being known as the croc guy
• A trip to Dubai sponsored by a Prince
• How obstacle course racing challenges his body and mind
• His thoughts on the Hyrox movement and how to train for it
• HIs current favourite song (it's not what you'd expect)

 But first, we CRAP on about:

• How Shannon's ankle recovery is progressing
• Hayden's attempt at doing an intervals sessions
• Shannon taking off her Garmin because it was bullying her
• The official announcement of our CRAP merch

Rabbit Hole of the Week: Facebook Marketplace furniture finds in the middle of the work day

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