May 18th - 23rd, 2026

‍MONDAY    MAY 18, 2026

Warm up:

2:00 Run/bike/row/ski

2 Rounds
50' walk on toes
50; walk on heels
8 banded presses
8 banded good mornings
4 Hand release push ups with a narrow hand placement

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STRENGTH:  Close grip Bench Press  establish a 6 rep. (May4)

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‍METABOLIC CONDITIONING:

3 rounds for time:
30 alternating dumbbell snatches (50/35)
20 shuttle runs– 1 shuttle run = 25 feet out and 25 feet back

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Cool down:
2:00-3:00 easy bike or take a walk!
1:00 double-forearm stretch
1:00 seated hamstring stretch

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‍TUESDAY   MAY 19, 2026

WARM UP

2:00 row/bike/ski

2 Rounds

4/4 World's greatest stretch
8 air squats with pause at the bottom
8 hips down push ups
8 light KB swings (overhead)
8 90/90 hip switches
:15 calf stretch each side
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STRENGTH:  Back Squat  20 minutes to establish an 8 rep. number for an 8 - 6 - 4 - 2 series Let's turn previous 1RM into 2 reps!

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‍METABOLIC CONDITIONING :

6 rounds for time:
‍24 KB swings (53/35)
12 burpees to a target

– Burpee target is 6 inches above fingertips with arms overhead.

‍Cool down
2-3 minutes walk/bike

1:00 puppy dog stretch
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‍WEDNESDAY MASH UP    MAY 20, 2026

Warm up:

2:00 run/bike/row/ski

1 Round
1:00 single under jumps
10 bootstrappers
10 plank shoulder taps
1:00 double unders
10 PVC passthroughs
10 push ups/knee push ups/box push ups
200m run
10 arch/hollow swings
10 barbell deadlifts

Warm up deadlift

‍METABOLIC CONDITIONING :

21-18-15-12-9-6 reps for time or AMRAP 7 minutes of:
Deadlift, 50% 1RM
Ring Push-ups  Rx. Or deficit push up - if you don't have an unassisted push up work on those

AMRAP 7 minutes of:
30 Double-unders
30 Plank Jacks
Up the Hill heavy bag or ball carry

AMRAP 7 minutes of:
200m Run
5 Pull ups/jumping pull ups/ring rows
10 air squats

*Rest 4 minutes between workouts

*If you plan to wear a vest for Murph, wear it today on last AMRAP

Cool down:
2:00-3:00 easy bike or take a walk!
1:00 foam roll back and shoulders

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‍TEAM THURSDAY  MAY 21, 2026

WARM UP

2:00 bike/row/run/ski
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2 Rounds for quality
4 Inch worms with seal and down dog
8 PVC pass throughs
8 Samson stretches
8 strict knee raises
1 pull to stand - start laying on ground, return to start position

Skill: Rope Climbs! 10-15 minutes

Everyone: Accumulate 10 rope pull ups or pull to stands
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Foot wrap practice - Bands and rope
Accumulate 10 good foot wraps

Everyone do at least 3 wraps on the bands
Progress to rope
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Rope over pull up bar:
Hanging from pull up bar, practice footwork and pulling up
Accumulate 5-10 reps

Rope: Working on foot work - getting knees high, locking in feet, and standing up. Working to climb in as few pulls as possible
Accumulate 2-3 climbs to 10' 12' or 15;

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TEAM METABOLIC CONDITIONING:

For time with a partner:
60 AbMat sit-ups
100 calories
60 toes-to-bars
75 calories
60 knees-to-elbows
50 calories

– Use any machine for calories. Stay with same machine for whole workout

– Share work as desired.

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FRIDAY   MAY 22, 2026

WARM UP

2:00 - Everyone Run today!

2 Rounds
8 Samson stretches
8 PVC passthroughs
8 PVC sumo good mornings
8 single arm DB press each side
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STRENGTH:  Power Snatch  3 - 3 - 3 - 3 - 3  establish a 3 rep. weight with a good set-up each rep. Stay with 3's for a series of 4 (1 of 4)

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‍METABOLIC CONDITIONING: ‍

5 rounds for time:
8 hand-release push-ups
8 alternating dumbbell front-rack lunges (50/35)
8 dumbbell push presses
400-meter run

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Cool Down

2-3 bike/walk
1:00 couch stretch each leg

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SATURDAY   MAY 23, 2026

OPEN GYM  0800 - 1000

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MURPH EXTRA CREDIT - RUN PREP!

*Aim to spread these throughout your week, and ideally not on a day that you worked out at the gym.

Day 3: Easy to moderate pace run for double the time it took to run a mile. Think a sustainable pace, slower than your mile. If you have to intersperse some walking, that's okay!

Day 4: 6 to 8 x 400m @1 mile pace or slightly faster; After each 400m rest the equal amount of time it took to run. Goal is to keep each round within :10 of each other!

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