May 26th - 31st, 2025

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MONDAY    MAY 26, 2025

Open Gym 8-10!

Murph optional (see Saturday, May 31st for warm up and options)

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‍TUESDAY    MAY 27, 2025   

WARM UP

2:00 run/bike/row
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2 Rounds
5/5 World's greatest stretch
8/8 single arm DB press
8/8 single arm DB high pull - warm up weights
8 box dips

STRENGTH: Single arm DB high pull
8 - 6 - 6 - 4 each set as heavy as possible
Last week!
Aim for heavier than last week for all sets (May 19)
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‍METABOLIC CONDITIONING :

3 Rounds for time:
400m run
2x
5 pull ups
10 push ups
15 air squats

Rest 2:00

Can wear a vest! Last Murph prep day!

Today shouldn't be too tough, save some for Satruday!

**If you did Murph yesterday, just do an easy 20:00 spin on the bike and stretch!

Cool down:
2:00-3:00 easy bike or take a walk!
1:00 standing quad stretch
1:00 scorpion stretch

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‍WEDNESDAY MASH UP    MAY 28, 2025

Warm up:

2:00 run/bike/row/ski

1 Round
200m jog
10 down dog to seal
10 air squats
10 PVC passthroughs
10 hips down push ups
10 arch/hollow swings
:10-:20 high plank
:10-:20 bottom of squat hold
:15 calf stretch each side

METABOLIC CONDITIONING :‍

A little different today in lead up to Murph!

AMRAP 3 minutes:
Box jump overs, 24"/20"

AMRAP 3 minutes:
Burpees

AMRAP 3 minutes:
KB Swings single arm alternating 35/24

AMRAP 3 minutes:
Calories, Bike

AMRAP 3 minutes:
Double unders/single unders

AMRAP 3 minutes:
Tire Flips

*Rest 2 minutes between workouts.

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‍TEAM THURSDAY  MAY 29, 2025

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 goblet squats
8 alligator rolls (hollow to arch on floor)
8 hips down pull ups
8 scap pull ups

SKILL :  Pull up strength and Kipping Pull up Efficiency

In preparation for Murph, working build strict pull up strength and kipping efficiency (if you have strict pull ups)

Everyone: 3 sets: 3 Negative Pull ups

Working towards strict pull up: 3 sets: 5 banded PVC pull downs

Working on kipping/butterfly: 3 sets: 3-5 linked kipping pull up OR butterfly pull ups with a vest!
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‍TEAM METABOLIC CONDITIONING :

For time with partner:

1000m row
100 Deadlifts (135/95)
100 cal bike
100 Push jerks (95/65)

Cash out

Tabata Planks!

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FRIDAY MAY 23, 2025

WARM UP

2:00 bike/run/row/ski

2 Rounds
8 cat cows
8 squat press outs with plate
8 banded pass throughs
8 banded good mornings
8 deadbugs
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STRENGTH: ‍3-position Squat Clean: 1 set = at hip - above knee - from floor
Barbell 
5 sets increase weight each set as long as form stays consistent
*Must be a squat clean - not a power clean into a front squat :)
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METABOLIC CONDITIONING :‍

If you're doing Murph tomorrow! 20:00 easy spin on a bike and stretching!

If you're not doing Murph or already did it

AMRAP 15:00
‍100-m single-DB suitcase carry (35/50)
20-cal bike
30 alternating DB hang snatches

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SATURDAY   MAY 31, 2025

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
‍800m run
50 pull ups
100 push ups
150 air squats
800m run

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*Murph, in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan on June 28, 2005.