May is just about here and we have some exciting events happening this month. This week we have our 3rd annual marathon row and a few weeks after that is Murph. Because of the rowing event this Saturday barbell class and partner WOD class will be canceled that day. We also will be closed for Sundays Endurance WOD.

At the bottom of this post is our next weeks worth of pull-up and push-up work for murph prep and just a reminder the pull-ups for these workouts are meant to be strict. Also the weather this week doesn’t look great so as of now i don’t have any running planned for the week so if you need to get some runs in to be ready for those two mile runs for murph make sure to do so.

The programming this week is jam packed with some intense workouts so be prepared to put some serious work in this week.

Monday

Every now and then i like to borrow a workout i come across on social media. This one is a grueling descending ladder of a devils press complex and rowing or biking. You are probably thinking how can it be possible to make a devils press worse but someone on the good ole interweb has done just that by combining a devils press and a thruster.

Tuesday

We are just about done with our strength progressions. We hit 4 weeks of back squats, deadlifts and strict press. We are taking a break from specific strength pieces for deadlift and strict press this week but are continuing with the back squat. Todays back squat is a 5 x 3 rep scheme with a slight tempo focus. After our squat-sesh we will work through some midline accessory.

Wednesday

If you cant get the extra push-up and pull-up work in this week don’t worry today should help. Todays workout is a combination of deadlifts and rounds of Cindy (Cindy is 5 pull-ups, 10 push ups and 15 air squats) totaling to about 75% of the work you will do in murph excluding the running.

Thursday

Today is a 3 round couplet of wall balls and burpees. After the WOD we will spend some time practicing some double unders and gymnastics with some accessory work.

Friday

We close out another week with a benchmark WOD. Grace is a single modality fast sprint workout of 30 clean and jerks for time at 135 pounds for the guys and 95 pounds for the girls. Maybe this will be the first time you do this or perhaps you will be going for a new PR. Either way come in and close out the week with this fun benchmark.

Saturday

The big day is here! Lets row 42,195 meters! We have our marathon row event starting at 9 am and will finish rowing around noon with food to follow. Make sure to check the event page this week for team assignments and other posts. If you haven’t responded to whether or not you are coming please do so there are a lot of people who haven’t said either way if they are coming!

Push up / Pull up work Week 5

Day 1

• EMOM 8

• 5 push ups + 5 pull ups

Day 2

• 10 – 1

• Push ups

• Pullups

Day 3

• For time

• 60 Push ups

• 30 Pull ups