May 25th - May 30th, 2026

MONDAY   MAY 25, 2026

MEMORIAL DAY MURPH!!!

WARM UP

On a 3:00 clock:
200-meter run
10 jumping jacks
5 push-ups from the knees
10 jumping jacks
10 air squats
10 jumping jacks
5 push-ups
10 jumping jacks
10 air squats

Then: after spots for workout established
5 scap pull ups
10 kip swings
5 ring rows or strict pull ups
3-5 kipping pull ups

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MURPH!
‍1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run

*Partition as desired
*Weight vest optional 20#/14#

*Can be done as a team, divide run and reps
*Half Murph

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‍TUESDAY   MAY 26, 2026

WARM UP

2:00 Run/bike/row/ski

2 Rounds
4 Inch worms with seal and down dog
8 Banded passthroughs
8 Banded presses
8 Banded good mornings

Then: 2:00 of anything that feels needed!

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STRENGTH: Single Dumbbell Strict press  3 sets x 6 reps on each side at 65-70% of your 6 rep max from May 12th
If one side was weaker, perform a 4th set on that side

*If you missed the 6Rm test, do it today!

‍METABOLIC CONDITIONING:
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Modified Hero Workout Weston

AMRAP 12:00
20/15 cal Echo bike or row
100m DB farmer carry
50 feet single-DB waiters walk, right arm
50 feet single-DB waiters walk, left arm
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‍WEDNESDAY MASH UP    MAY 27, 2026

MAKE UP MURPH (See Monday, May 25)

OR

Active Recovery session

5:00 run, row, bike, or ski
2:00 couch stretch/side
1:00 rotational med-ball slam (15/10 lb)
5:00 run, row, bike, or ski
2:00 alternating Spiderman twists
2:00 straddle stretch
1:00 med-ball slams
5:00 run, row, bike, or ski
2:00 banded shoulder stretch/side
1:00 hand-to-hand kettlebell swings (35/
5:00 run, row, bike, or ski

– During each 5:00 run, row, bike, or ski, focus on nasal breathing only, and maintain no more than 20 breaths per minute.

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‍TEAM THURSDAY  MAY 28, 2026

WARM UP

2:00 run/bike/row/ski

2 Rounds
8 cat cows
8 hips down push ups
8 cobra sumo good mornings
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 any style

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:

Hero Workout: Laura
AMRAP 21 with a partner:
30-cal row
20 burpees over the rower
10 power cleans (105/155 lb)
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– One person works at a time. Partition work as desired.

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COOL DOWN
2-3 min walk or bike
1:00 puppy dog stretch
1:00 scorpion stretch each side

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FRIDAY   MAY 29, 2026

WARM UP

2:00 run/bike/row/ski

2 Rounds
50 ft walk on toes
50 ft walk on heels
8 bootstrappers
100 ft shuttle run (2x down and back)
8 glute bridges
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Then: 1:00 banded trap stretch
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STRENGTH:  Deadlift  5 - 5 - 5 - 5 - 5 - 5 establish a 5 rep. for a new cycle

Hero Workout: Sham

7 rounds for time of:
‍11 bodyweight deadlifts
100-m sprint

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‍Cool Down

2-3 walk/easy bike
1:00 puppy dog stretch

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SATURDAY   MAY 30, 2026

OPEN GYM  0800 - 1000