We’ve got Murph this week! Hopefully you’ve gotten in all your prep work and feel ready for all those push ups, pull ups and air squats. We don’t have any structured prep work planned for this week but if you do any on your own make sure to do it no later than Tuesday. Here is the weeks programming leading up to Murph, make your plans for not only your workouts but your rest days as well! See you in the box!

Monday

This week we start with the benchmark WOD “Diane”.

21 – 15 – 9

Deadlifts

Handstand push ups

If this challenging combo of movements isn’t your cup of tea don’t worry there will be a challenging CrossFit Lite version for you!

Tuesday

Let’s have fun with a chipper! This classic chipper style workout will be a perfect complement to the short workout from Monday. 100 reps of this, 80 of that, 60, 40 and 20 reps make a perfect combo for a long workout.

Wednesday

Today’s couplet is a fun combo of squat cleans and toes to bar. With a descending rep scheme and increasing squat clean weight this one is focused on strength under fatigue.

Thursday

We are dialing things back today with some recovery and skill work in preparation for Murph. Take a rest day or come in and work out the kinks.

Friday

One sleep before Murph! Today’s WOD will be a short 3 rounder to get the heart rate up but not over tax your body. We will finish class with some light accessory work and stretching.

Saturday

Memorial Day Murph

1 Mile Run

100 Pull ups

200 Push ups

300 Air squats

1 Mile Run

If you have never done this workout don’t be intimidated. There are many ways to scale it back to challenge you but not overwhelm you.

Sunday

Closed for Memorial Day, enjoy the day off!