Quote of the Week 4-29-2024

“You’re going to have to let it hurt. Let it suck. The harder you work, the better you will look. Your appearance isn’t parallel to how heavy you lift, it’s parallel to how hard you work.”

NEWS

Welcome back friends! Okay- it’s time to join us for our biggest ever MURPH. Sign up folks!

PROGRAMMING

We have ourselves a technique and deload week to really focus on all we have learned. Use each rep as a reflection on last month’s skills, video your lifts, critique and improve. Our Metcons are no joke and are gearing us up to peak for Murph.

LET’S GET AFTER IT!

Monday

Strength

Split Jerk

1-1-1-1-1-1-1-1

Technique 

Metcon

3 Rounds

400m Run

12 HSPU

6 Burpee Box Jump Overs

Tuesday

Strength

Squat Snatch

1-1-1-1-1-1-1-1

Technique 

Metcon

50-40-30-20-10

Doubles

30-25-20-15-10

Wallballs

5-4-3-2-1

Squat Snatch (CC)

Wednesday 

Strength

Core Circuit

Metcon

4 Rounds

21 Cal Row

15 T2B

9 Devils Press (CC)

Thursday

Strength

Pendlay Row

1-1-1-1-1-1-1-1

Technique 

Metcon

AMRAP 20

1 Rope Climb

5 Pull-ups

10 Push-ups

15 Air Squats

20 Sit-ups

1 MU

Friday

Strength

Squat Clean

1-1-1-1-1-1-1-1

Technique 

Metcon

1 Cluster (CC)

1 Box Jump

1 Cluster

2 Box Jump

1 Cluster 

3 Box Jump

1 Cluster

4 Box Jump…

10 Min Cap 

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