Blog Week of 5-26-2025

‍Quote of the Week 5-26-2025

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"Begin at once to live, and count each separate day as a separate life"

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NEWS

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Welcome back friends! MURPH- legit last call. Bring your friends and family, this one is going to be special.

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PROGRAMMING

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Programming after the week of Murph is almost silly but this is what we are up against. Use our Strength drop sets to pump as much blood into the working muscle as possible. This will aid in our recovery. Metcons are straightforward and dense. Let’s just get through Murph together.

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HERE WE GO!

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Monday

Metcon

“Murph”

1 Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1 Mile Run

Wear A Vest

Tuesday

Strength

DB Row

12-10-8-6-4-2 

Drop Set

Metcon

AMRAP 12

20 Doubles

6 Alt DB Snatch (CC Light) 

8 DB Sit-ups

Wednesday 

Strength

DB Strict Press

12-10-8-6-4-2

Drop Set

Metcon

3 Rounds

500m/400m Row

21 KBS

12 HSPU

Thursday 

Strength

Deadlift

12-10-8-6-4-2

Drop Set

Metcon

Buy In: 400m Run

21-15-9

Burpee Over Bar

Deadlift (CC Light) 

Toes to Bar

Cashout: 400m Run

Friday

Strength

Bench Press

12-10-8-6-4-2

Drop Set

Metcon

10-9-8-7-6-5-4-3-2-1

Box Jumps

C&J (CC Light) 

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