Memorial Day weekend is here! Many consider this weekend the official start to summer. 🙂 Let’s start our summers off right with the CFD family by our sides. Our annual holiday workout will begin at 9 a.m. Monday (May 26). We’ll be running one heat of Murph. We’ll then have a cookout from 10 a.m. to noon. Please bring a side to share! 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’re excited to spend this time together! Friends and family can sign up for the workout by clicking here.
We’ve been doing Murph prep WODs for weeks. As you approach this workout on Monday, remember to approach your movements with the highest level of integrity. This means your chin over the bar on every pull-up, your chest hits the ground on every push-up, and you break parallel and extend your hips on every squat. Mark off your reps as you go. Virtuosity and great technique on our reps is the very least we can do. Let’s go, CFD!
This is also week #10 (the final week) of our current strength cycle. We’ll give our bodies a bit of rest after Murph, and then get after back squat on Thursday and bench press on Friday. (In between, we’ll have some really fun workouts!)
Let’s look at this week …
The culmination of our preparation has led us to this day — Murph is here, and it’s time to put our training to the test. After the event, we have recovery on Tuesday (let’s bring out the sleds!), featuring an active recovery workout for our athletes. This workout can still be challenging for those who didn’t participate in Murph. On Wednesday, it’s back to normal as athletes work through 4×4:00 interval triplets that will test grit, consistency and work capacity. Thursday will bring a non-stop effort with decreasing shuttle runs, paired with 10 GHDs after each run. We have an enjoyable two-set, three-round workout on Friday, showcasing muscle endurance at its best. Saturday’s partner workout allows athletes to determine their fate as they choose their weights for the squats and tackle high-rep burpee box jump overs.
Here are the workouts of the week:
Monday – 9 a.m.: Murph workout (Bring your family and friends! We’ll have a cookout from 10 a.m. to noon)
Tuesday – Bike/sandbag carry/row/sled push (This will be a fun one!) and Core mini pump
Wednesday – Squat snatch/snatch deadlift + snatch pull and DUs/burpee box get overs/power snatch
Thursday – Back squat (1×20) and run/GHDs
Friday – Bench press and deadlift/HSPU/C2B/BMU
Saturday – Partner workout! (Burpee box jump overs and back squat)
Sunday – Open Gym
