Quote of the Week 5-29-2023

“The way I see it, if you want the rainbow, you gotta put up with the rain.”

NEWS

MURPH…tomorrow. 

PROGRAMMING

Always a fun challenge to program the week of “Murph”. All of our Strength pieces are drop sets- you hit a set then immediately follow it with another of less weight. Since we are dealing with the high volume load of Murph, the remainder of the week will be self-selecting, meaning you can go as hard or back off as much as needed. Hitting our member of the month WOD Thursday, “The Hater”! 

LET’S GET AFTER IT!

Monday

Metcon

“Murph”

1 Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1 Mile Run

Wear A Vest

Tuesday

Strength

DB Row

12-10-8-6-4-2 

Drop Set

Metcon

AMRAP 12

20 Doubles

6 Alt DB Snatch (35#/20#)

8 DB Sit-ups

Wednesday 

Strength

DB Strict Press

12-10-8-6-4-2

Drop Set

Metcon

3 Rounds

500m/400m Row

21 KBS

12 HSPU

Thursday 

Strength

Deadlift

12-10-8-6-4-2

Drop Set

Metcon

“The Hater”

Buy In: 400m Run

21-15-9

Burpee Over Bar

Deadlift (225#/155#)

Toes to Bar

Cashout: 400m Run

Friday

Strength

Bench Press

12-10-8-6-4-2

Drop Set

Metcon

10-9-8-7-6-5-4-3-2-1

Box Jumps

C&J (95#/65#)

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