Blog Week of 5-11-2026

Quote of the Week 5-11-2026

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“Lift heavy, live light”

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NEWS

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Welcome back friends!  Okay, so now is the time of the year where I begin to worry and harass you all to sign up for MURPH. So….MURPH. 

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PROGRAMMING

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Oh dear, we got a vest week. Don’t sleep on these Metcons guys, the vest adds a whole new level of fun. Big 10s for our Strength- let’s get a pump, jacked and tan. 

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HERE WE GO!

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Monday

Strength

Front Squat

10-10-10

Metcon

30-25-20-15-10

Wallballs

20-18-16-14-12

Pistols

10-8-6-4-2

Box Jumps

*Wear A Vest*

Tuesday

Strength

DB Row

10-10-10

Metcon

3 Rounds

400m Run

10 Pull-ups

15 Push-ups

20 KBS

*Wear A Vest*

Wednesday 

Strength

Deadlift

10-10-10

Metcon

AMRAP 15

1 Power Snatch (AHAP)

2 OHS

3 Power Cleans

4 Thrusters

5 Deadlift 

20 Doubles

*Wear A Vest* 

Thursday

Strength

Bench Press

10-10-10

Metcon

2 Rounds

800m Row

20 T2B

10 Strict Dips

*Wear A Vest*

Friday

Strength

DB Strict Press

10-10-10

Metcon

9-15-21

DB Hang Power Cleans (CC)

Burpees Over DBs 

*Wear A Vest*

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