We will host Four-tified this coming Saturday May 7th. If you don’t have plans you should swing by and watch some of the excitement. We also have a number of CFD athletes competing you can come by and cheer on.
As we say goodbye to April and hello to May, Memorial Day is on the horizon. As such, maybe you’re planning to do the Murph Hero Workout at the end of the month. Maybe you aren’t. Maybe you aren’t even sure what Murph is. Either way, there’s a lesson to be learned over the next four weeks as we build up and prepare to hit this hero workout on Memorial Day.
If you fail to prepare, you’re preparing to fail. It’s a saying you’ve probably heard time and time again, and that’s because it’s true. Whether we’re talking about an athlete trying to excel at a particular test or any person trying to shine in any facet of their life, preparation is key. Are you willing to dedicate the next four weeks to prepare for Murph or another feat of fitness? Will you use this workout as a proxy goal for improving some of the habits you’ve been trying to improve all year? If you eat better, sleep better, work out consistently, and hydrate appropriately over the next month, you’ll inevitably exceed all expectations when it comes to how you perform this workout on May 30. More importantly, you’ll exceed all expectations on how better you can feel in just 28 days.
Let’s start this month and strength cycle out strong CFD!!!
| May/June Strength Cycle Week 1 (5/2-5/8) – Heavy 1-Rep Tests (Use 90% as Training Max) Week 2 (5/9-5/15) – 1×5 @65% – 75% – 85% Week 3 (5/16-5/22) – 1×3 @70% – 80% – 90% Week 4 (5/23-5/29) – 1×5 @75% – 1×3 @85% – 1×1+ @95% Week 5 (5/30-6/5) – 1×5 @65% – 75% – 85% (Increase Training Max) Week 6 (6/6-6/12) – 1×3 @70% – 80% – 90% (Add 5-10lbs) Week 7 (6/13-6/19) – 1×5 @75% – 1×3 @85% – 1×1+ @95% Week 8 (6/20-6/26) – 1×5 @40% – 1×5 @50% – 1×5 @60% Week 9 (6/27-7/3) – Heavy 1-Rep Retests |
Announcements:
Spring Gear Order
Spring gear order is closed and we will be bringing your items to the gym as soon as we have them in hand. Typical timing is 2-4 weeks.
Thank you all for the orders! You’ll all be looking sharp for sure! 😉
Four-tified
Four-tified is this weekend!!!!
That’s right. This Saturday the gym will be closed for regular classes and instead we will be hosting Four-tified! Our annual teams of 4 MM/FF competition. If you have some free time please swing by and check out the action. You are sure to see some epic athletes throwing down! We can’t wait!!!!
MURPH
That’s right! The month is now May and we once again will be celebrating Memorial Day in true CrossFit fashion by hosting the Murph workout on Monday the 30th. It’ll be here before you know it so to help, we are doing a little prep work all month long. Here’s your work for this week.
DAY 1
CONDITIONING
4 Sets*
400m Run
– Rest 1:30 between sets –
(No Measure)
*Goal is to mirror the splits for all four efforts at 75-80% effort. Simply getting our feet underneath us and logging a mile on the road. We will be running 2x a week in prep for Murph.
STRENGTH
EMOM x 15 Minutes*
Min. 1: 12-15 Ring Rows or 5-7 Strict Pull-Ups
Min. 2: 10 Push-Ups**
Min. 3: 20-30 Air Squats
*Simple volume-building EMOM. Goal is to build volume across the five rounds without burdening the body all at once.
**Option to complete Knee Push-Ups or option to increase reps by two every other round.
DAY 2
CONDITIONING + STRENGTH
6 Sets*
300m Run
5 Pull-Ups
10 Push-Ups
15 Air Squats
– Rest 1:00 between sets –
(No Measure)
*Hold consistent pace on all six runs, faster than your 400m pace from earlier this week. Intentional, crisp movement on all of the BW movements. Try to accomplish unbroken if possible.
Here are the lifts of the week:
Monday – Bench Press – Murph Prep Extra
Tuesday – BSQT
Wednesday – WOD
Thursday – METCON
Friday – Deadlift
Saturday – Four-tified – No regular CF class (Good day to do some Murph prep… 😉)
Sunday – Open Gym
