Blog Week of 5-18-2026

‍Quote of the Week 5-18-2026

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“Success is the sum of small efforts, repeated day-in and day-out”

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NEWS

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Welcome back friends! Last call for MURPH is right now. Here is your sign- MURPH!

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PROGRAMMING

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With three sets of twelve reps for our Strength work we are dangerously close to bodybuilding territory. We want to initiate the movement with the working muscle, take that muscle through the full range of motion, and squeeze it like it owes us money. This week we really aren’t all that concerned with the reps- we want to achieve some sort of technical failure. So if that is the three sets of twelve, great, but if you fail before or after the twelve that’s good too. Kel Tuesday is misery- ENJOY!

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LET’S GET IT!

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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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