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