Quote of the Week 5-26-2025
"Begin at once to live, and count each separate day as a separate life"
NEWS
Welcome back friends! MURPH- legit last call. Bring your friends and family, this one is going to be special.
PROGRAMMING
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.
HERE WE GO!
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)