Its murph week! This week as you plan your workouts make sure to keep in mind that Saturday is our yearly Murph event. If your shoulders don’t recover very well make sure to scale some of the workouts accordingly to prepare for Murph. If you go into Saturday with sore shoulders or chest you will really struggle with the push ups even more than normal.

Monday: This weeks heavy barbell work is going to look a little different. This is a six round workout with running, biking and rowing mixed in with some heavy back squats, deadlifts and strict press. 

Tuesday: After hitting the barbell hard on Monday today we will take a break from it to work on some gymnastic endurance. Double unders, toes to bar and pull-ups. Bring your hand protection for this one to avoid tearing before Murph!

Wednesday: Is a two part suck fest! Two sub 5 minute workouts with a short break between them. After last mondays short WOD i think we can all share an appreciation of how much work can be done in 3-5 minutes. The trick to these this week is trying to go unbroken on the barbell movements. Without giving too much away they will include some rowing, power cleans, thrusters and bar facing burpees.

Thursday: Is a light 3 rounder with burpees, front squats, sumo deadlift high pulls and running. Yup you read that right, second day in a row with burpees! This will be a good wod to get the blood moving but not over tax you as you prepare for the end of the week.

Friday: We will close out the week with an 18 minute EMOM to get some olympic lifting in under fatigue. Air bike, high box jumps and increasing load power snatch.

Saturday is Murph! If you’ve never done this one before i suggest doing it without a vest and maybe scaling the reps back. The workout looks like this:

1 mile run
100 pullups
200 push ups
300 air squats
1 mile run
Partition the pullups, pushups and air squats as you like.
If you have a vest, wear it! 20# guys, 14 # girls

This is a long workout with a ton of reps and will hurt you if you try to do more than your fitness level allows. If you are unsure if you can do this one prescribed come see a coach to get a proper scale. Here are some common partitions we see for this wod.

1 mile run
Then 20 rounds of
5 pullups
10 push ups
15 air squats
Then
1 mile run

1 mile run
10 rounds
10 pull ups
20 push ups
30 air squats
1 mile run

1 mile run
5 rounds
20 pull ups
40 push ups
60 air squats
1 mile run

We will provide scaling options for those of you who are new where the volume will be too much. We will also provide scaling options for those of you who may have a limitation to any of the movements including the run.