Welcome to Week 1 of our Murph progression! Monday will introduce controlled pull ups, push ups and squat volume at half distance to begin building structural tolerance without excessive fatigue. Murph is at the end of May, and this week’s volume is intentionally moderate. You should finish Monday’s workout feeling worked but not wrecked. Protect your pull and grip by choosing a strict pull up number you can repeat for all 10 rounds without hitting failure. Let’s have some fun with this! 🙂
We have some really great workouts coming up this week. Don’t forget to leave some time to get in your TTB accessory work! One workout per week will be written up in the corner of our whiteboard. At the end of this month, we’ll have a 100 TTB for time test. The weekly whiteboard workouts are not meant to be completed at full intensity — think of this more as skill work than a WOD. Please ask a coach if you have any questions!
Mark your calendars for our next mobility class led by Felicita Holtzman (Owner of Blue Luna) — Wednesday, April 22, 6 p.m., held at CFD. This class is amazing, she is the best of the best! This hour will help improve flexibility, reduce stress and enhance recovery. Please reserve your spot in Wodify. The class is $15, paid directly to Felicita via Venmo or cash.
Let’s take a look at this week’s workouts …
**This Week’s Workouts:**
**Monday
Half Strict Murph! Whether you’re doing Murph or not, this is an amazing workout!
**Tuesday
Clean pull + hang clean + front squat and Box step overs/Deadlifts
**Wednesday
Rope climb skill work and Shoulder press/sit-ups
**Thursday
Power snatch and Row/burpees over bar/power snatch
**Friday
Front squat/RMU and Bench press
**Saturday
Partner workout! Run/row
