Quote of the Week 5-23-2022
“Fall seven, rise eight.”
NEWS
Welcome back friends! This is the last few days to sign up for MURPH at the park. This is our new annual tradition and you certainly will want to be a part of the first one ever. My goal for the next five years or so is to grow this thing into a massive event, reaching far beyond the CrossFit community, and bringing tremendous awareness to a noble cause. Please tell your friends, family, and coworkers to come down and be part of something bigger than all of us. Just the food trucks alone is reason enough to swing through!
PROGRAMMING
With Murph right around the corner, we are entering a full on deloading week. Our Strength work is five sets of five at no more than 50% your working 1RM. Our Metcons are very straightforward and I encourage you to GO SLOW. Recover guys- We are lighting it up next Monday.
LET’S GET AFTER IT!
Monday
Strength
Deadlift
5-5-5-5-5
Deload
Metcon
30-20-10
Alt DB Snatch (50#/35#)
15-10-5
Burpee Box Jump Over
Tuesday
Strength
Core Circuit
Metcon
3 Rounds
400m Run
21 KBS
12 T2B
Wednesday
Strength
Bench Press
5-5-5-5-5
Deload
Metcon
7 Rounds
7 DB Front Squats (50#/35#)
7 HSPU
7 Reverse Burpees
30 Second Plank Hold
Thursday
Strength
Back Squat
5-5-5-5-5
Deload
Metcon
AMRAP 15
1 Rope Climb
10 Walking Lunges
20 Sit-ups
30 Doubles
Friday
Strength
Strict Press
5-5-5-5-5
Deload
Metcon
50/40 Cal Row
50 HR Push-ups
40 Pull-ups
30 Burpees Over Rower