Happy Easter, CFD! We hope you all are able to enjoy this holiday weekend with your family and friends. We are thankful for each and every member of our gym family!
We are heading into week #5 of our current strength cycle. As the weights continue to get heavier, a few questions have popped up about the possibility of failing the 20-rep back squat. Please feel comfortable bailing out of a back squat before you attempt the 20-rep each week. If you have questions about how to bail, ask a coach anytime. If you fail the 20-rep, that’s ok! If you fail to complete all 20 reps at a given weight, we recommend you go back 2 weeks with your weights and continue from there. However, sometimes you may just be having a bad day. If you feel you can complete the given weight, try again the following week. If you fail again, you should go back two weeks.
Murph prep begins with Monday’s workout! We’re getting right to work with a Half Murph on Monday. This should be a great way to gauge where you’re currently at in these movements. Pay attention to how you feel a day or two after, too! Modify accordingly — it’s Monday, and no one likes to feel sore for days on end.
Let’s get into this week …
The time has finally come for us to begin our Murph Prep Monday journey with “Half Murph.” On Tuesday, athletes will partner up for a cardio flush as they grind through three long sets of calories on the bikes. Wednesday will be fast-paced as athletes progress through a set distance on the row with a descending distance of weighted walking lunges. After our bench press strength on Thursday, we transition into a solid upper-body dominant multiple set triplet to cap off the day. For Friday, it’s going to feel like an Open workout with a quick’ish 10:00 AMRAP that’s low sets and nonstop. Then, it’s partner time on Saturday — a total body chipper with some heavy weight lifting and upbeat cardio mixed in.
Have a great week!
Here are the workouts of the week:
Monday – Back squat (1×20) and Half Murph
Tuesday – Partner workout! (Bike) and Landmine work
Wednesday – Squat clean + push jerk and clean grip deadlift, Row/lunges
Thursday – Bench press and rope climbs/HSPU/DUs
Friday – 10-minute AMRAP and Mayhem mini pump (legs and core)
Saturday – Strict pull-up work and Partner workout! (row, cleans, BJO)
Sunday – Open Gym
