Blog Week of 4-6-2026

‍Quote of the Week 4-6-2026

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“Today’s accomplishments were yesterday’s impossibilities”

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NEWS

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Welcome back friends!  This week I am once again pushing MURPH. I believe fitness is about more than just workouts. It is about building strength, community, and purpose. As the premier Long Island gym committed to helping people improve their health and performance, we are proud to bring you guys this year’s celebration- I’m planning for it to be our best yet. Let’s come together with the fitness community across Long Island and beyond to honor a fallen hero while raising money for a meaningful cause. MURPH 2026 time to sign up!

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PROGRAMMING

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Longer, heavier EMOMs for our Strength this week focused on getting our Oly lifts crispy. Just really rough Metcons. Turkish Get-ups Thursday so eat your vitamins kids. 

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HERE WE GO!

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Monday

Strength

EMOM 12

2 Squat Clean

Metcon

8 Rounds

100m Run

1 Cluster (AHAP)

2 Wall Walks

Tuesday 

Strength 

EMOM 12

2 Split Jerk

Metcon

AMRAP 20

1 STOH (AHAP)

5 HSPU

10 Sit-ups

15/10 Cal Row

Wednesday 

Strength

Core Circuit 

Metcon

10-8-6-4-2

T2B

20-18-16-14-12

Box Jumps

1-1-1-1-1

OHS (AHAP)

Thursday 

Strength

EMOM 12

2 Pendlay Row

Metcon

6 Rounds

10 KBS

8 Burpees

6 Pull-ups

1 Right Arm TGU

1 Left Arm TGU

1 MU

Friday

Strength

EMOM 12

2 Squat Snatch

Metcon

50-40-30-20-10

Alt DB Snatch (CC)

Doubles

10-10-10-10-10

Reverse Lunge- Wallballs

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