Amazing work on Murph this past week, CFD! What a great turnout and an inspiring group of people. My hands have healed and the soreness subsided … who’s ready for next year. 😉 A few thoughts on our CFD community, post-Murph, taken directly from our social media … we’re thankful for you all!
“Community isn’t built overnight.
It’s built in the early mornings, the hard seasons, the victories worth celebrating and the moments that test you. It’s showing up for one another again and again.
It’s having people beside you who inspire you, challenge you, understand you and accept you exactly as you are. It’s knowing when someone needs encouragement, when they need accountability and when they simply need someone standing beside them.
In a world consumed by screens, notifications and surface-level connection, real community still matters. Real conversations matter. Real people matter.”
Some of us are finished with the school year and others are in the last week or two before summer hits. Hang on, parents … we got this. The calendars seem to never end, but I know I personally feel so much better about my days when I get a workout in before everyone else is awake. It starts the day off in a positive way. Always allow yourself to get enough sleep, but make your workouts a priority, too!
Let’s take a look at this week’s workouts …
No Strength or Gymnastics this week! We are on a deload week between cycles with a new cycle beginning next week.
We are running through variations of the Mayhem Classic workouts this week. It’s a full week of Mayhem Classic-style conditioning with no separate strength or gymnastics blocks — just warm-ups that feed straight into the workout and optional accessories. Monday opens with DB bench, jump rope, and loaded lunges under fatigue, then shifts into a straightforward 2-mile run test, tying together upper push and jump rope stamina, and simple engine work. Tuesday is a leg and upper-pull gauntlet with back squats taken from the floor and big sets of C2B and bar muscle-ups, demanding smart loading and gymnastics scaling so athletes can keep chipping without stalling. Wednesday pairs the June Burpee Challenge EMOM — 45 seconds of burpees every minute for 12 minutes; with classic Randy, turning into a breathing, grip, and barbell-cycling test that rewards early pacing discipline. Thursday is a structured engine + core piece that cycles machine calories, GHD/V-ups or sit-ups, and accumulating Toes to Bar across four short AMRAPs until a total target is hit, prioritizing trunk control and hanging quality over chasing Rx volume. Friday blends rope climbs/strict pulling, handstand walks or wall walks, and heavy front squats into six rounds of high-skill, high-tension work that combines gymnastics stamina with front rack strength under fatigue. Saturday is a 25-minute team-of-3 rotation of run–bike–burpee box get-overs with built-in rest.
**This Week’s Workouts:**
**Monday
DB Bench/DUs/Lunges/Run
**Tuesday
Back squats/C2B/BMU
**Wednesday
Burpees + Randy
**Thursday
Row/GHD/TTB
**Friday
Rope climb/HSW/Front squats
**Saturday
Teams of 3 workout! Run/bike/burpee box get overs
