We have one more week of Murph Prep before Memorial Day is here! We had a few people completing Murph at Open Gym this weekend — amazing work! Our annual holiday workout will be at 9 a.m. May 26. We’ll be running one heat of Murph — the more people you’re doing it alongside, the better. We’ll then have a cookout from 10 a.m. to noon. (Kelly will be creating a sign-up for what you can bring.) Remember, family and friends work out for free at all holiday WODs! Bring in your partners, kids, neighbors and friends — Murph can be modified for all fitness levels and ages. We can’t wait to grind through this workout together for yet another year! Friends and family can sign up for the workout by clicking here.
This week is week #9 of our current strength cycle! As always, listen to your body. If this week doesn’t feel like the time to push it, take a step back or rest. The weights are getting HEAVY. Your body is constantly giving you signals — remember to listen to those signals. 😉 This is a lifestyle, not a competition. If you’re feeling good, that’s amazing! Keep pushing hard. We have two more weeks of this cycle, and then we’ll be re-testing our one rep maxes in back squat and bench press!
Let’s look at the workouts …
This week, we have a 4-day stretch of AMRAPs, which is intentional – the duration drops each day, with increased intensity. On Monday, we will partner up and dive into Murph Prep one more time this year! For Tuesday, it’s a cardio blast on the machines with a solid rest between the two AMRAP sets. On Wednesday, we go into some fast-paced couplets and max-distance handstand walks with the remaining time. Then, we shift into some short 40 seconds on with 20 seconds of rest in between – the intent is to move nonstop for the duration on Thursday. Finally, it’s Friday, and we have a multiple-set chipper that’s going to be a grind as athletes progress. Saturday’s partner workout will be a challenge with multiple sets of bike on the start/end and high rep power cleans sandwiched in between.
Here are the workouts of the week:
Monday – Back squat (1×20) and Murph prep (Partner workout!)
Tuesday – Bike/row (recovery cardio WOD after Monday’s programming) and Mini Pump Glutes
Wednesday – Squat clean + push jerk, clean deadlift; GHDs, deadlifts, handstand walk/wall walk
Thursday – Bench press and KBS/box step ups/burpees to bar
Friday – Cardio + barbell work; Strict pull-up strength work
Saturday – Partner workout! (bike/handstand hold/power cleans/sandbag hold)
Sunday – Open Gym
