Quote of the Week 5-30-2022

“Run every thought through the heart.  The heart knows.”

NEWS

Welcome back friends!  Here comes “Murph” week and something that I think is really special.  Two years ago we were SHUT DOWN for Murph.  Last year we had an amazing turn out and our smoothie truck buddy came through.  This year…oh boy, this year is going to be out of this world!  Three different food trucks, sponsors, vendors, we are an official host, Strongman Murph, Youth Murph, Mini-Murph, all our local elected officials in attendance, a very special flag raising done by Boy Scout Troop 1776 for each state of our nation, all done at our new park- get the picture?  We went from nothing to a major event in two years time- thank you to all those who believed in me.  This year will be amazing, but the fun is just getting started- I AIN’T DONE YET!      

THERE IS STILL TIME TO SIGN UP!

PROGRAMMING

Most of you guys know I plan our Programming blocks WAY in advance- I have a blueprint for the year, each quarter, each month, then what should be achieved that week.  When I was looking over our past Programming I came upon last year’s Blog for this week, 2021.  Wow.  I had all this spicy Programming ready to roll for this upcoming week but honestly, the read stopped me dead in my tracks.  So last year, this year, and every damn year moving forward we are going to do this programming for Murph week.  Like I said, I remember doing this the first time at home so bummed I wouldn’t be around friends.  I think it is so important and meaningful to remember that and honor the fact that we can now be together.  Look how far we have come.  

From last year’s Blog,

“To all of you who have stuck by me through these unprecedented times, to our amazing members who never missed tuition, to my Coaches who always believed that we would be back and better than ever- THANK YOU!”  

HERE WE GO 631!

Monday

Metcon

“Murph”

1 Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats 

1 Mile Run

Tuesday

Metcon

20-14-10

Right Arm DB Thruster

Left Arm DB Thruster

Burpees Over DB

Wednesday 

Metcon

4 Rounds

400m Run

10 Burpee Box Jump Overs

10 DB Jerks

10 DB Sit-ups 

Thursday 

Metcon

AMRAP 20

40 Doubles

12 Alternate DB Snatch

24 Walking Lunges

12 V-ups or T2B

Friday

Metcon

3 Rounds

30 Renegade Rows

30 1 Arm Devils Press

30 Reverse Burpees

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