Blog Week of 5-19-2025

Quote of the Week 5-19-2025

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"Fire tests gold, suffering tests brave men”

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NEWS

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Welcome back friends!  MURPH 2025. This is it folks. The biggest party of the summer. Come down and honor an amazing legacy. Food trucks, fitness, and friends.

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PROGRAMMING

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Another week focused on hypertrophy brings us sets of twelve. That’s right…twelves. I personally hate high reps but can’t argue with a big pump. Our Metcons will put the finishing touches on our Murph prep. After this week you will be as ready as ever. 

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LET’S GET AFTER 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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