Blog Week of 4-30-2026

‍Quote of the Week 4-30-2026

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"Do the best you can until you know better. Then when you know better, do better."

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NEWS

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Welcome back friends! MURPH 2026. It is time to sign up and that’s all I am saying about that!

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PROGRAMMING

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New week, new month, new Strength cycle. We are going all in on Oly this month. I will be dropping into 4:30 classes all throughout the month to help Coach these highly-technique based moves. Get ready for my favorite sprint workout of all time this week- Grace. 

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LET’S HIT IT!

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Monday

Strength

EMOM 10

3 Split Jerk

Metcon

6 Rounds

200m Run

5 DB Z-Press (CC) 

5 DB Floor Press

5 Ring Dips (Strict) 

Tuesday 

Strength 

EMOM 10

3 Squat Snatch

Metcon

Buy In: 50/40 Cal Row

30 KBS

Then

9-7-5

Squat Snatch (HEAVY CC)

MU

Then

Cash Out: 30 KBS

50/40 Cal Row

Wednesday 

Strength

EMOM 10

3 Pendlay Row

Metcon

AMRAP 18

9 Box Jumps

9 Burpee-Pull-ups

3 Wall Walks

36 Doubles

1 Rope Climb

Thursday 

Strength

EMOM 10

3 Squat Clean

Metcon

“Grace”

30 C&J (135#/95#)

Friday

Strength

Core Circuit 

Metcon

50-40-30-20-10

Walking Lunges

Sit-ups

10-8-6-4-2

T2B (Strict) 

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