Quote of the Week 5-20-2024

“Think of your workouts as important meetings you schedule with yourself. Bosses don’t cancel.”

NEWS

Welcome back friends! Please let me enter my closing arguments for Murph;

It is set to be a fantastic day honoring all we are about at Red Woods Fitness. We have amazing vendors, all you can drink C4, saunas, cold plunges, possibly the best track in America for the run- our local Boy Scouts will raise the flags of each state along our path. A live DJ, food trucks,  and the support of our local politicians. You even get this year’s t-shirt with your sign up. I need your help making this the biggest and best year ever. Sign up! Tell your friends!

MURPH 2024

PROGRAMMING

Another week of hypertrophy work brings us 12s. Brutal if done right. Our volume is still super high in anticipation of peaking for Murph. Be smart about recovery this week folks.

LET’S GET AFTER IT!

Monday

Strength

Bench Press

12-12-12

Metcon

21-15-9

DB Push Press (CC)

15-12-9

Double DB C&J

9-7-5

Devils Press

Tuesday

Strength

Front Squat

12-12-12

Metcon

“Kel”

3 Rounds

400m Run

30 Wallballs

30 Box Jumps

Wednesday 

Strength

DB Row

12-12-12

Metcon

Buy In: 20/18 Cal Row (As Fast As Possible)

5 Rounds

100m Farmers Walk

10 Pull-ups

10 Sit-ups

Cash Out: 20/18 Cal Row (As Fast As Possible)

Thursday

Strength

DB Strict Press

12-12-12

Metcon

EMOM 10

5 HR Push-ups

With remaining time

AMRAP Doubles

Rest 2 Minutes

EMOM 5

5 Ring Dips

With remaining time

AMRAP Doubles

*Wear Your Vest*

Friday

Strength

Deadlift

12-12-12

Metcon

12 Minute Ascending Ladder

1 Power Clean (CC)

1 T2B

2 Power Cleans

2 T2B

3 Power Cleans

3 T2B….

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