Happy Mother’s Day to all the strong women we see working hard every day at CFD! Thank you for all you do for those you love. We know taking the time for yourselves every day isn’t easy, but it’s always worth it in the end! Healthy moms lead to happy + healthy kids.
We have just two more weeks of Murph prep, and then it’s time for the real deal! Please join us at 9 a.m. Monday, May 25, for our annual Memorial Day WOD, “Murph.” If you’ve been attending classes on Mondays, you’re more than ready! As always, family and friends are free. This workout is always a great push as well as a fantastic time with our CFD community.
A few tips for tomorrow’s workout …
This is your longest Murph prep yet.
The mile should feel controlled — if you come in gassed, the rest of the workout will slow down fast. Set a pace you can recover from and go right into your first round.
Cindy rounds are where the work happens.
Break pull-ups and push-ups early and stay ahead of fatigue so you can keep moving. The goal is consistent rounds, not big early sets followed by long rest. Use the clock as the pace setter.
Stay in control of your volume today.
This is Week 5, the goal is to build capacity, not empty the tank. If needed, scale reps or movements so you can maintain steady movement and protect your hands and shoulders.
Let’s take a look at this week’s workouts …
This week’s conditioning leans heavy on volume and mental grit, built around classic patterns: Monday’s long AMRAP (Mile Run + Cindy) sets a huge aerobic and bodyweight tone. Tuesday stacks heavy clean deadlifts into nasty machine repeats, and Wednesday blends power snatch work with a gymnastic bar/burpee chipper. Thursday hammers running, box jumps, and lunges, Friday is a wall-ball/wall-walk grind, and Saturday is a partner bike + sandbag over-box smash. Strength is centered on Olympic lifting and squatting patterns (clean deadlift, power snatch, squat clean) plus upper-body pushing (bench) and plenty of optional accessory for arms and posterior chain.
**This Week’s Workouts:**
**Monday
Run/pull-ups/push-ups/air squats
**Tuesday
Clean deadlift and Row/air bike
**Wednesday
Power snatch and TTB/OHS/Burpees over bar
**Thursday
Rope climb work and Run/box jumps/lunges
**Friday
Squat cleans and Wall balls/wall walks
**Saturday
Partner workout! Bike/Sandbag cleans
