Blog Week of 4-28-2025

Quote of the Week 4-28-2025

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“There are more things that frighten us than injure us, and we suffer more in imagination than in reality”

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NEWS

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Welcome back friends! May comes this week and that means MURPH. Now is the time to sign up people so let’s get it together! Biggest and best one ever. 

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PROGRAMMING

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Big technique week is coming up. We are here to refine the skills we have worked so hard on this month. Use all eight reps as a practice and showcase of what we have learned. Our Metcons are spicy and are gearing us up for a great Murph.

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HERE WE GO FOLKS!

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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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